ZipZapZop's Strength & Conditioning Log - Page 3

zop · 12-01-2007, 10:07 PM

12/1/07

-Barbell Curls-
65 x 15
65 x 15
65 x 15

-Forearm Roller-
5 x 5
10 x 1

-Reverse Forearm Curl-
95 x 15
95 x 15
95 x 15

* i don't know what the hell I was doing. I was going to do some barbell thrusters but I just couldn't do the front squat part, it hurt my wrist. i seriously need some coaching for the front squat and the overhead squat. I think i'll do some jump rope rounds in a bit.

MatterOverMind · 12-01-2007, 11:20 PM

I told you to do bears, you bastard.

zop · 12-02-2007, 12:35 AM

I know that was my first plan to do some bears. Then I thought about powercleaning the bar and I was like dam thats gonna be tough. I can't powerclean more than 3 times before I just get tired. So i decided to do barbell thrusters but front squats were illing me.

zop · 12-03-2007, 10:54 PM

Monday 12/3/07

-Bench Press-
155 x 5
165 x 5
185 x 5
195 x 5
205 x 5

-Front Squat-
95 x 5
105 x 5
115 x 5
125 x 5

-Overhead Squat-
95 x 5
105 x 5
115 x 5

-BOR's-
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

*I was really satisfied with the bench, all my reps had full ROM and the first couple sets were all touch and go. Got a little fright on the last rep of the last set when it almost stalled on me, I was alone so that wouldn't have been a good thing. Front squats were very painful, but I must say they felt good in terms of the squat part. When I was doing overhead squats my arms were very trembly but that will prolly go away soon. Can't wait to do big numbers on those two exercises.

zop · 12-05-2007, 12:13 AM

Tuesday 12/4/07

-Jump Rope-
5 x 2 minute rounds x 1 minute rest

-Ab wheel rollouts-
5 x knee
5 x knee
5 x standing
5 x standing

-Pushups-
10 x 5 x 30 sec rest between sets

zop · 12-05-2007, 09:56 PM

12/5/07 Wednesday

-SOHP-
95 x 5
115 x 5
125 x 5
135 x 5
145 x 5

-Deadlifts-
135 x 10
185 x 5
205 x 5
215 x 5
215 x 10

-Front Squat-
95 x 5
105 x 5
115 x 5
125 x 5

-Pullups-
BW x 5
BW + 5 x 5
BW + 15 x 5
BW + 25 x 5

*On the last two reps of the last set of SOHP they were more like push press. I'm starting to get the form of the front squat, I don't hold all the fingers on the bar I just keep 3 on. Forgot to do last set of pullups dam woops!