Zepheads Log V.2

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.

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.

Sweet! New log.

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

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

[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

[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.

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.

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]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.

[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.

[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.

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…

nothing good today to post.

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

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

front squat
135x5
185x3
205x3
225x0

gms
work sets
2x5 135

hanging abs 2x15

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

Nice job on the deadlifts and squats man.

Damn fine squatting

[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+.

[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.

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

Thanks. :slight_smile: