T Nation

Zepheads Log V.2


#1

http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/zepheads_log?id=1922298&pageNo=45

Old thread.

I'm 17, a highschool senior. I weight about 200 pounds currently. My best lifts currently are
Squat: 325x4, 375x1
Bench: 230x3
Deadlift 415x4, 455x1

Next session is in about two hours.


#2

Today:
1x10 each arm
5#
front raises
laterals
arm circles

Bench:
bar 2x5
135x5
185x1
210x7 (PR +1 rep)

Shoulder is hurting like a motherfucker.

close grip
135x5
these sucked. I was in pain

DB incline
40x10
60x8
these also sucked, but I didn’t have any pain

seated DB powerclean
3x12 25#

deadskulls
50# somewhere between 30-35 RP

laterals
15 1x15
1x10

pinwheels
45x 22RP (each arm)

I looked like 657352554754x more stacked as far as shoulders/arms go while doing the pinwheels. My delts looked like they where about to pop out, and my arms looked almost an inch bigger during the movment. LOL.


#3

Sweet! New log.

p.s. I think you meant to say 375 on squat rather than 325?


#4

Very nice new log… glad I have your other one fav when I need to go back and look how you did things


#5

[quote]BlackLabel wrote:
Sweet! New log.

p.s. I think you meant to say 375 on squat rather than 325?[/quote]

Yep, although I meant I squatted >9000. but 375 works too. lol


#6

[quote]ALKoHoLiK wrote:
Very nice new log… glad I have your other one fav when I need to go back and look how you did things[/quote]

Thanks man, I can answer questions you might have on how i worked my 5/3/1 out here too. I’ve been having a lot of success with it.


#7

Zep, check out the Diesel Crew 2-min shoulder warmup if you haven’t already. Besides a good warmup it really feels like it helps strengthen/rehab those pesky rotator cuff muscles. Might help with your pain.


#8

if you havent check the shoulder pain thread in strength sports its wonderful shit, also try neutral grip db presses sometime they should be pain free and hit the tri’s a bit more good stuff


#9

[quote]donpalmero wrote:
Zep, check out the Diesel Crew 2-min shoulder warmup if you haven’t already. Besides a good warmup it really feels like it helps strengthen/rehab those pesky rotator cuff muscles. Might help with your pain.


[/quote]

That might make it’s way into my routine.


#10

[quote]bignate wrote:
if you havent check the shoulder pain thread in strength sports its wonderful shit, also try neutral grip db presses sometime they should be pain free and hit the tri’s a bit more good stuff[/quote]

I have before, I don’t like the feel of them, they make my elbows pop.


#11

[quote]bignate wrote:
if you havent check the shoulder pain thread in strength sports its wonderful shit, also try neutral grip db presses sometime they should be pain free and hit the tri’s a bit more good stuff[/quote]

I have before, I don’t like the feel of them, they make my elbows pop.


#12

Back was hella fried.

Deadlift:
225x2
275x3
315x1
365x1
385x7 PR +1 rep

Glute hams
me 3x10

form is rediculously better on these, will be ready to add weight again soon

45’ back extention
me 3x15
just to loosen up my back…


#13

nothing good today to post.

I couldn’t do rack chins because I was solo today.


#14

squat
barx5
135x5
225x3
belt
275x1
315x1
wraps
345x5

front squat
135x5
185x3
205x3
225x0

gms
work sets
2x5 135

hanging abs 2x15


#15

That’s awesome man! I think your good for 405+.


#16

Nice job on the deadlifts and squats man.


#17

Damn fine squatting


#18

[quote]BlackLabel wrote:
That’s awesome man! I think your good for 405+.[/quote]

That’s the fucken plan. Next week I deload. (I need it, some people doubt overtraining, it fucking exists.) Then I hit 405+.


#19

[quote]xb-C wrote:
Nice job on the deadlifts and squats man.[/quote]

Thanks man, I plan on taping the next few days too, if possible.


#20

[quote]mrodock wrote:
Damn fine squatting[/quote]

Thanks. :slight_smile: