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Old 02-03-2014, 03:49 PM   #141
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Glad I'm not the only who keeps all of his gear in his car Great pulls.


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Old 02-05-2014, 02:05 PM   #142
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Originally Posted by ravimolasaria View Post
Very very strong wts. and volume Zac ... keep killing it buddy ...
Thanks!!

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Glad I'm not the only who keeps all of his gear in his car Great pulls.


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Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 02-05-2014, 02:08 PM   #143
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2/4/14 Lower accessory

Cambered bar GM's- 95x8, 135x8x2 sets, 185x8x2 sets

SS bar lunges- 2 long trips

double KB swings with 50lb KBs- 3 sets of 12

45' hyper- 20lb KB x 15, SS bar x 2 sets of 10

hanging leg raises and decline situps with a 50lb DB

not much to say about this one. getting some light work in to prepare for a heavy squat against chains on Saturday, and a bench opener on Thurs.
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 02-05-2014, 08:28 PM   #144
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Old 02-08-2014, 09:39 PM   #145
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2/6/14- Bench opener
raw- 135, 185, 225, 275, 315 (add shirt) 3-bd 405x1 2-bd 495x1 1-bd 550x1 585x1

DB military- 60's x 15 x 2 sets 70's x 12

Pullups- 3 sets of 6

Lat pulldown- 3 sets of 10-12

DB ext- 60's x 12 x 2 sets, 70s x 12

face pulls- 2 sets of 15

incline db y raises- 2 sets of 12

3 sets of bicep curls

550 will be my bench opener. It went well so I took a second-ish at 585, which felt better than the 550 did. Bench work is done!

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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 02-09-2014, 08:11 AM   #146
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Quote:
Originally Posted by ZacWhalen View Post
2/6/14- Bench opener
raw- 135, 185, 225, 275, 315 (add shirt) 3-bd 405x1 2-bd 495x1 1-bd 550x1 585x1

DB military- 60's x 15 x 2 sets 70's x 12
Pullups- 3 sets of 6
Lat pulldown- 3 sets of 10-12
DB ext- 60's x 12 x 2 sets, 70s x 12
face pulls- 2 sets of 15
incline db y raises- 2 sets of 12
3 sets of bicep curls
Superb session Zac ... 550 opener ... Great going brother ... best luck ...
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Old 02-13-2014, 04:07 PM   #147
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Quote:
Originally Posted by ravimolasaria View Post
Superb session Zac ... 550 opener ... Great going brother ... best luck ...
Thanks!
__________________
Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 02-13-2014, 04:12 PM   #148
ZacWhalen
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Join Date: Dec 2013
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Fav Exercise: Squat
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Gotten off track a little bit on the log...

2/8/14 Max effort squats
Worked up to 765 plus 130lbs of chain for 1 rep full gear. Still slightly high but much better depth than last time I did this exercise

2/9/14- Speed work with monster minis and 3 sets of db press with the 90's and a mini band behind my back. Hit 22, 18, 18 reps

2/11/14- Heavyish deadlift- hit 495 against doubled mini bands from the floor (+~200lbs at the top) Probably had a shot at a PR (545) but decided not to take it. No need at this point.
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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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Old 02-14-2014, 04:38 PM   #149
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Looking good Zac.
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Old 03-02-2014, 07:55 PM   #150
ZacWhalen
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Another time lapse in logging workouts, but have some great results to post. Thanks for those who are still following...

2/28 was the lightweight day for the XPC Finals at the Arnold Sports Festival, and I competed in the 220 class. I cut about 7lbs on Thursday to make weight which is pretty easy for me, and I spent the rest of the day eating and rehydrating. By Friday morning I was more than ready to go!

Warmups started well on the squats. I'd been having some knee and hip pain on my right side, but didn't feel anything warming up. I hit 525 with briefs to depth, then 625 suit bottoms and 715 straps up no knee wraps in the warmup room. All moved easy, so I was confident in nailing my opener.

Opener 800 - Good Lift (3 whites). I had some issues getting it out of the rack on my first two tries, and eventually had to move the bar height down a full pin to clear the hooks. Not a fun way to start being in knee wraps for an extra minute or so, but didn't seem to bother me.

2nd attempt- 860 (PR)- Good lift (2-1). One of my training partners had noticed that I was leaning a little towards my right side in training, and as a result was around an inch higher in the hole on that side. Judging by the video, it looks like that's what happened here. We got the tap on the left side by the judge, but on video you can see that the right side looks high. It will be a big priority for me to fix this (lots of single leg work is in my future) to avoid injury down the road.

3rd attempt- 880 - No lift. Quite honestly, I got cocky on this one and didn't descend the way I should have. I got forward onto my quads and locked up in the hole before I hit depth. I had the spotters take it when I ran out of gas. I should have this and more next time.

Bench warmups also went well. Last meet I couldn't bench raw for the last few weeks due to bad shoulder pain, and had a hard time benching 315 in the warmup room due to the pain and fear of further injury. I really hammered my lat flexibility and did a lot of rotator cuff work since then, and haven't had any issues since. I knew i was in for a good day on the bench.

Opener- 550 - Good lift. Easy as it should be.

2nd attempt- 585 (10lb PR) - Good lift. I babied it a little on the way up to make sure I got it in (judging was really strict on any up and down movement). Looks harder on video than it felt.

3rd attempt- 605 (30lb PR) - Good lift. Probably had another 10lbs or so in me. Really happy to make progress here, although I need to be benching closer to 650.

Warmups for the deads went fine. I don't usually do much- hit 225, 315, 405 and 495 for singles. All moved fine.

First attempt- 625- Good lift. Felt a little harder than it should have. I attributed it to the big jump from my last warmup.

2nd attempt- 680 (5lb PR) - Good lift. I rolled the dice a little here. I needed to make this attempt to lock in a PR total. I considered taking something in between, but training had been going pretty well on deads so I figured I could gut it out.

3rd attempt- 700 - no lift. I got peer pressured into taking this one, and knew I didn't have much left. Didn't really move it much off the floor. Deads are going to be a big priority as well- I need to be pulling in the 7's to total what I want to.

Overall, great meet. I couldn't be any happier with how I did. Judging was tight and fair across the board. The weight classes were all stacked, 220's especially. I ended up coming in 5th, with first and second place winning all of the light weights. Daniel Tinajero and Matt Minuth are insane!!! Both going over 2400 at 220, it was awesome to watch.

I'll be really working weak points and doing a lot of raw training for the next few mos, and will wait until year end at the earliest to compete again.

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Co-Owner of RiverCity Barbell club, training out of the newly established Foundation Fitness in Cincinnati OH.

Best lifts:
850 squat, 600 bench press, 670 deadlift, 2075 @ 242
870 squat, 605 bench press, 680 deadlift, 2145 @ 220
750 squat, 500 bench press, 615 deadlift, 1865 @ 198
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