Thursday, March 31, 2011

More Zero Week Training

Weight - 229 pounds

Stiff Legs - 135x10, 225x10, 315x10, 405x5

Squats - 225x20

Clean and Press - barx10, 135x5, 155x5, 185x3, 205x1

Db Curls - 35's x 5 sets of 10
Rope Pushdowns - up to 65x12

Hammer Curls - 55's x 10
Rope Overhead Extensions - 50 x 3 sets of 10

Notes - Well tomorrow is the last day of under eating and this weekend I will start upping the food a little bit at a time.  I do have plans to go to LongBranch steakhouse Saturday night so I'm sure I'll pig out.

I always laugh at my overhead press.  I haven't overhead pressed consistently in a few years I think and 205x1 feels like no weight on the bar and I'm weak as shit overall from being detrained right now.  I know I could overhead press over 300 strict fairly easily if I really cared to, and I'm trying to care, but it's hard.  I do want to overhead press the 100 pound dumbbells for 20.  More than likely I'll be alternating those two movements week to week.

On my zero weeks there is no rhyme or reason for what I do.  I just do what I want to and have a good time.


  1. Hi Paul,

    Great work, some beastly lifts despite eating at a deficit.

    I just have a question; I'm starting to compete in weightlifting, found a solid coach but only train with him and the club 2 days a week. Three days a week I follow a Texas Method Style, Squat, DL, Press, Bench with some accessory work. I compete in the 105kg class, and have a current total of 260kg, not impressive by any means. I have been seeing steady gains over the past 10 weeks, but progress is beginning to stall. I was wondering if you have any experience with plyometrics and their applications with athletes/weightlifters specifically and if you have any reference material/advice you would recommend.

    Your blog is always interesting and is always a motivator. Thanks in advance.

  2. We used plyos when I was in college but not with great regularity. Some guys really like em a lot and others are just meh on em. I can't honestly give a very educated opinion on them because I've never put a lot of time into them. My advice is to ask yourself why you are doing them and what purpose would they serve. Then start there. That's what I do with everything.