ZackMurphy's Gets Bigger, Stronger - Page 2

ZackMurphy · 01-22-2006, 04:50 PM

Max Effort Squat Day

Back Squat: 8 x 4, (last set 6 reps) 225 w/purple bands
Good Mornings: 3 x 10, 135#
Leg Press: 3 x 10-15, 10 plates
DB Row: 3 x 10, 80# DB
Seated Row: 3 x 10-14
Pull Ups: About 20 reps

About 18-19 sets total.

ZackMurphy · 01-22-2006, 04:54 PM

Dynamic Effort Bench Day

Speed Bench: 8 x 3, 95 - 5 second eccentrics, and pauses
Push Press: 3 x 8, 115#, 8 @ 125#
Incline Press: 4 x 5-6, 135#
Cable Laterals: 3 x 10-12
Plate Raises: 3 x 10-12, 25-35# plates
BB Curls: About 3 sets, 25-50 reps per set. Just went up and down the rack of loaded BBs, whatever weight they were, just repped out to failure. Ranged from 2-10 reps per BB. Pyramided in both directions.
Cable Curls: 3 x 12ish
Hammer Wide Press: 2 x 25, 90#

29 sets.

ZackMurphy · 01-28-2006, 04:56 AM

Max Effort Bench Day

Bench Press:
135 x 5
155 x 3
175 x 3
185 x 2
DB Inclines: 55 x 16, 70 x 8
Ball Press: 60 x 12, 11
CGBP: 115 x 10, 10
Tricep Extensions: 3 x 10-15
Dips: a bunch

ZackMurphy · 01-29-2006, 01:11 AM

Max Effort Squat Day

Deep Squats: Did a bunch of triples with 225
Leg Press: 4 sets of about 15, with 6-12 plates
Deads: 225 x 3, 315 x 3, 315 x 3
Smith Shrugs: Used 2, 3 and 4 plates per side, 10-15 reps
T-Bar Rows: 3 x 10-15
Hammer Curls: 2 x 10

ZackMurphy · 01-29-2006, 01:15 AM

Speed Bench Day

Bench Press:
8 x 3, 135 with long pauses
then
155 x 3 with pauses
185 x 4, all forced

Military Presses, smith: 4 x 10
Lateral Raises with DB hold: 4 x 10-12
Supinated Cable Cross: 3 x 10-12
Cable Curls, between the legs: 3 x 10
Preacher Curls with isometric: 4 sets *
Push Presses: 1 set to failure with 75. About 25 reps.

The Preacher Curls - Put it on a light weight, did a few reps, then had my workout partner hold me back so it was a max effort lift for 3-5 reps, then did a few more reps. VERY fatiguing.

ZackMurphy · 02-02-2006, 06:01 PM

Dynamic Effort Squat Day

Speed Box Squat: 8 x 3, 95 w/green (average) bands
Oly Squats: 3 x 3, 135# w/green (average) bands
Deads:
315 x 6
405 x 6
495 x 1 w/green bands from top (probably 350 off floor, 425 at top)
495 x 1
Leg Presses: 3 x 8 reps with 14 plates
Leg Ext.: 3 x 30
Good Mornings: 3 x 10, 135 easy

**Peaked_18** · 02-04-2006, 03:46 PM

Nice deadlifts Zach. Get the mail yet?

ZackMurphy · 02-06-2006, 10:29 PM

Max Effort Bench Day

Bench Press:
135 x 5
155 x 3
160 x 3
165 x 3
175 x 2
135 x 3
135 x 3
155 x 5
155 x 6
Incline BB: 135 x 6, 6, 145 x 5
Pec Deck: 3 x 10-14
DB CGBP: 75#DB, 2 sets of 40 reps
Skulls: 2 x 12

ZackMurphy · 02-06-2006, 10:33 PM

Dynamic Effort Squat Day

Speed Squat: 8 x 3, 225 w/purple bands at top
Low Rack Pulls: w/purple bands still at top
315 x 10
365 x 10
405 x 10
455 x 5 (about 350 at bottom, 380 at top? Roughly)
Leg Press: 4 x 12-20
Seated Calf: 3 x 15-25
Leg Ext.: 50 reps semi-light, then 2 x 11
Leg Curl: 2 x 15

Seated DB Curl: 3 x 10-15
BB Curl: 3 x 10-15
DB Conc Curl: 3 x 5, no rest
Wrist Curls: 3 x 12, no rest, pronated and supinated

ZackMurphy · 02-08-2006, 08:54 PM

Max Effort Bench Day

Bench Press:
135 x 5
185 x 2
195 x 1
195 x 1
185 x 1
185 x 1
DB Presses:
65 x 5
75 x 6
75 x 6
75 x 5
Smith Incline Press: 2 drop sets, 3 tiers each
Dips: 3 sets, 10-15 reps
Some grip work in between dip sets
Reverse Grip Push Downs: 3 x 10-12
Seated Rows: 3 x 12
DB Shrugs:
3 x 15 w/70# DBs
1 x 10 w/130s
BB Bench: 1 x 10, 135

26 sets.

ZackMurphy · 02-10-2006, 10:30 PM

Max Effort Squat Day

Front Squats:
95 x 3
135 x 3
185 x 3
135 x 5
w/green bands from top
135 x 3
185 x 3
225 x 3
275 x 3
Back Oly Squats:
w/green bands from top
315 x 3
315 x 3
335 x 3
365 x 3
405 x 1 (about 370 at top, 260? at bottom)
Hack Squats: 4 x 10
Leg Press: 3 x 10 w/12 plates
BB Rows, Reverse Grip: 4 x 10, 135-205#
Close-Grip Pull Downs: 3 x 8
Side Bends: 3 x 10 w/45# plate
V-Sit Ups: 3 x 10

33 Sets. But a good workout.

**NewSpawn** · 02-11-2006, 02:19 AM

great workouts zack. keep up the good work.

ZackMurphy · 02-12-2006, 01:57 AM

Dynamic Effort Bench Day

Bench Press:
8 x 2, 135 with pauses
then
155 x 2 with pauses

Smith Military Presses: 4 x 6-8
Push Presses: 3 x 10-12
Rear Laterals: 3 sets
Lying DB Tri Ext: 3 x 10
Push Downs: 4 x 10-15

Then went to the batting cages and took about 80 swings.

**Peaked_18** · 02-12-2006, 02:24 AM

Zack...you alive and responding?

ZackMurphy · 02-14-2006, 05:57 AM

Max Effort Squat Day

Back Oly Squats:
w/green bands from top
135 x 5
225 x 3
275 x 3
315 x 3
365 x 3
365 x 3
365 x 3
Squats:
no bands
135 x 3
225 x 3
Low Rack Pulls:
275 x 8
315 x 5
315 x 8
315 x 8
Lunges: 2 x 10, 135#
Pull Ups: 5 x 5
Seated Calf: 3 x 20
Calf Sled: 3 x 10

26 Sets

ZackMurphy · 02-15-2006, 10:36 PM

Max Effort Bench Day

Bench Press:
135 x 2
155 x 2
185 x 2
185 x 2
185 x 2
185 x 3
185 x 3
200 x 1 - a nice little PR.
DB Incline Presses: 70 x 6, 5, 5, 5
CGBP - with Boards:
135 x 3 (3)
155 x 3 (3)
165 x 3 (3)
135 x 3 (2)
155 x 3 (2)
165 x 3 (2)
135 x 12 (0)
Lateral Raises: 2 x 20 w/15# DBs
Grappler-like BB Press2 x 15 with 95 + bar

23 sets, but wiped out. These workouts (Westside-style) are very cumulatively fatiguing.

ZackMurphy · 02-17-2006, 10:31 PM

Max Effort Squat Day - back on schedule

Back Oly Squats:
135 x 5
185 x 3
225 x 2
245 x 2
255 x 2
275 x 2
295 x 4
330 x 1 - a PR - felt light.
355 x 0 (see below)

Shrugs:
7 sets of 3-20 reps, light to heavy

On the 355 squat, I was on the way back up and I had the rep in the bag, but I felt a little weird snap in my chest, like a rib joint shifting on the left side, so I had my spotter assist a little on the way up. I started to unrack a rep after that, 345, but felt it again, so I stopped. Bummer.

_Underdog_ · 02-17-2006, 10:51 PM

Quote:

Originally Posted by ZackMurphy

Max Effort Squat Day - back on schedule

Back Oly Squats:
135 x 5
185 x 3
225 x 2
245 x 2
255 x 2
275 x 2
295 x 4
330 x 1 - a PR - felt light.
355 x 0 (see below)

Shrugs:
7 sets of 3-20 reps, light to heavy

On the 355 squat, I was on the way back up and I had the rep in the bag, but I felt a little weird snap in my chest, like a rib joint shifting on the left side, so I had my spotter assist a little on the way up. I started to unrack a rep after that, 345, but felt it again, so I stopped. Bummer.

Awesome lifts man. Hopefully that snap in your chest was only some unanticipated muscle growth. Anyways, awesome.

**bubba g** · 02-17-2006, 10:56 PM

Quote:

Originally Posted by ZackMurphy

Max Effort Squat Day - back on schedule

Back Oly Squats:
135 x 5
185 x 3
225 x 2
245 x 2
255 x 2
275 x 2
295 x 4
330 x 1 - a PR - felt light.
355 x 0 (see below)

Shrugs:
7 sets of 3-20 reps, light to heavy

On the 355 squat, I was on the way back up and I had the rep in the bag, but I felt a little weird snap in my chest, like a rib joint shifting on the left side, so I had my spotter assist a little on the way up. I started to unrack a rep after that, 345, but felt it again, so I stopped. Bummer.

that snap does't sound too good.. hopefuly it is nothing.. I have had similar crap happen, and it was fine the next time I lifted...

anyway good job on the lifts...

ZackMurphy · 02-17-2006, 11:32 PM

Quote:

Originally Posted by bubba g

that snap does't sound too good.. hopefuly it is nothing.. I have had similar crap happen, and it was fine the next time I lifted...

anyway good job on the lifts...

Quote:

Originally Posted by _Underdog_

Awesome lifts man. Hopefully that snap in your chest was only some unanticipated muscle growth. Anyways, awesome.

Thanks, guys. I'm actually pretty optimistic that it's nothing serious.

The cartilaginous joints bump and grind against each other a little, and I think it was more akin to a knuckle cracking. Just some movement, more than usual, but nothing to worry about.

It hurt a little, and it hurts a little now if I move wrong, but it doesn't worry me long-term.

In the end, I got my 330, and I'll get the 355 soon. It was mine.

ZackMurphy · 02-21-2006, 01:58 AM

Active Recovery Week - Workout 1

Back Squats: 3 x 10 @ 225
Bench Press: 3 x 10 @ 135 with pauses
Deadlift: 3 x 10 @ 225

All light stuff, just to get some good reps. I need a break from the hardcore Westside routines, which are extremely taxing.

01-22-2006, 04:50 PM	#31
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	1/20/06 Max Effort Squat Day Back Squat: 8 x 4, (last set 6 reps) 225 w/purple bands Good Mornings: 3 x 10, 135# Leg Press: 3 x 10-15, 10 plates DB Row: 3 x 10, 80# DB Seated Row: 3 x 10-14 Pull Ups: About 20 reps About 18-19 sets total.

01-22-2006, 04:54 PM	#32
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	1/21/06 Dynamic Effort Bench Day Speed Bench: 8 x 3, 95 - 5 second eccentrics, and pauses Push Press: 3 x 8, 115#, 8 @ 125# Incline Press: 4 x 5-6, 135# Cable Laterals: 3 x 10-12 Plate Raises: 3 x 10-12, 25-35# plates BB Curls: About 3 sets, 25-50 reps per set. Just went up and down the rack of loaded BBs, whatever weight they were, just repped out to failure. Ranged from 2-10 reps per BB. Pyramided in both directions. Cable Curls: 3 x 12ish Hammer Wide Press: 2 x 25, 90# 29 sets.

01-28-2006, 04:56 AM	#33
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	1/25/06 Max Effort Bench Day Bench Press: 135 x 5 155 x 3 175 x 3 185 x 2 DB Inclines: 55 x 16, 70 x 8 Ball Press: 60 x 12, 11 CGBP: 115 x 10, 10 Tricep Extensions: 3 x 10-15 Dips: a bunch

01-29-2006, 01:11 AM	#34
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	1/27/06 Max Effort Squat Day Deep Squats: Did a bunch of triples with 225 Leg Press: 4 sets of about 15, with 6-12 plates Deads: 225 x 3, 315 x 3, 315 x 3 Smith Shrugs: Used 2, 3 and 4 plates per side, 10-15 reps T-Bar Rows: 3 x 10-15 Hammer Curls: 2 x 10

01-29-2006, 01:15 AM	#35
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	1/28/06 Speed Bench Day Bench Press: 8 x 3, 135 with long pauses then 155 x 3 with pauses 185 x 4, all forced Military Presses, smith: 4 x 10 Lateral Raises with DB hold: 4 x 10-12 Supinated Cable Cross: 3 x 10-12 Cable Curls, between the legs: 3 x 10 Preacher Curls with isometric: 4 sets * Push Presses: 1 set to failure with 75. About 25 reps. The Preacher Curls - Put it on a light weight, did a few reps, then had my workout partner hold me back so it was a max effort lift for 3-5 reps, then did a few more reps. VERY fatiguing.

02-02-2006, 06:01 PM	#36
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	1/30/06 Dynamic Effort Squat Day Speed Box Squat: 8 x 3, 95 w/green (average) bands Oly Squats: 3 x 3, 135# w/green (average) bands Deads: 315 x 6 405 x 6 495 x 1 w/green bands from top (probably 350 off floor, 425 at top) 495 x 1 Leg Presses: 3 x 8 reps with 14 plates Leg Ext.: 3 x 30 Good Mornings: 3 x 10, 135 easy

02-04-2006, 03:46 PM	#37
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Nice deadlifts Zach. Get the mail yet?

02-06-2006, 10:29 PM	#38
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/1/06 Max Effort Bench Day Bench Press: 135 x 5 155 x 3 160 x 3 165 x 3 175 x 2 135 x 3 135 x 3 155 x 5 155 x 6 Incline BB: 135 x 6, 6, 145 x 5 Pec Deck: 3 x 10-14 DB CGBP: 75#DB, 2 sets of 40 reps Skulls: 2 x 12

02-06-2006, 10:33 PM	#39
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/6/06 Dynamic Effort Squat Day Speed Squat: 8 x 3, 225 w/purple bands at top Low Rack Pulls: w/purple bands still at top 315 x 10 365 x 10 405 x 10 455 x 5 (about 350 at bottom, 380 at top? Roughly) Leg Press: 4 x 12-20 Seated Calf: 3 x 15-25 Leg Ext.: 50 reps semi-light, then 2 x 11 Leg Curl: 2 x 15 Seated DB Curl: 3 x 10-15 BB Curl: 3 x 10-15 DB Conc Curl: 3 x 5, no rest Wrist Curls: 3 x 12, no rest, pronated and supinated

02-08-2006, 08:54 PM	#40
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/8/06 Max Effort Bench Day Bench Press: 135 x 5 185 x 2 195 x 1 195 x 1 185 x 1 185 x 1 DB Presses: 65 x 5 75 x 6 75 x 6 75 x 5 Smith Incline Press: 2 drop sets, 3 tiers each Dips: 3 sets, 10-15 reps Some grip work in between dip sets Reverse Grip Push Downs: 3 x 10-12 Seated Rows: 3 x 12 DB Shrugs: 3 x 15 w/70# DBs 1 x 10 w/130s BB Bench: 1 x 10, 135 26 sets.

02-10-2006, 10:30 PM	#41
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/10/06 Max Effort Squat Day Front Squats: 95 x 3 135 x 3 185 x 3 135 x 5 w/green bands from top 135 x 3 185 x 3 225 x 3 275 x 3 Back Oly Squats: w/green bands from top 315 x 3 315 x 3 335 x 3 365 x 3 405 x 1 (about 370 at top, 260? at bottom) Hack Squats: 4 x 10 Leg Press: 3 x 10 w/12 plates BB Rows, Reverse Grip: 4 x 10, 135-205# Close-Grip Pull Downs: 3 x 8 Side Bends: 3 x 10 w/45# plate V-Sit Ups: 3 x 10 33 Sets. But a good workout.

02-11-2006, 02:19 AM	#42
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	great workouts zack. keep up the good work.

02-12-2006, 01:57 AM	#43
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/11/06 Dynamic Effort Bench Day Bench Press: 8 x 2, 135 with pauses then 155 x 2 with pauses Smith Military Presses: 4 x 6-8 Push Presses: 3 x 10-12 Rear Laterals: 3 sets Lying DB Tri Ext: 3 x 10 Push Downs: 4 x 10-15 Then went to the batting cages and took about 80 swings.

02-12-2006, 02:24 AM	#44
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Zack...you alive and responding?

02-14-2006, 05:57 AM	#45
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/13/06 Max Effort Squat Day Back Oly Squats: w/green bands from top 135 x 5 225 x 3 275 x 3 315 x 3 365 x 3 365 x 3 365 x 3 Squats: no bands 135 x 3 225 x 3 Low Rack Pulls: 275 x 8 315 x 5 315 x 8 315 x 8 Lunges: 2 x 10, 135# Pull Ups: 5 x 5 Seated Calf: 3 x 20 Calf Sled: 3 x 10 26 Sets

02-15-2006, 10:36 PM	#46
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/15/06 Max Effort Bench Day Bench Press: 135 x 2 155 x 2 185 x 2 185 x 2 185 x 2 185 x 3 185 x 3 200 x 1 - a nice little PR. DB Incline Presses: 70 x 6, 5, 5, 5 CGBP - with Boards: 135 x 3 (3) 155 x 3 (3) 165 x 3 (3) 135 x 3 (2) 155 x 3 (2) 165 x 3 (2) 135 x 12 (0) Lateral Raises: 2 x 20 w/15# DBs Grappler-like BB Press2 x 15 with 95 + bar 23 sets, but wiped out. These workouts (Westside-style) are very cumulatively fatiguing.

02-17-2006, 10:31 PM	#47
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	Max Effort Squat Day - back on schedule Back Oly Squats: 135 x 5 185 x 3 225 x 2 245 x 2 255 x 2 275 x 2 295 x 4 330 x 1 - a PR - felt light. 355 x 0 (see below) Shrugs: 7 sets of 3-20 reps, light to heavy On the 355 squat, I was on the way back up and I had the rep in the bag, but I felt a little weird snap in my chest, like a rib joint shifting on the left side, so I had my spotter assist a little on the way up. I started to unrack a rep after that, 345, but felt it again, so I stopped. Bummer.

02-21-2006, 01:58 AM	#51
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	2/20/06 Active Recovery Week - Workout 1 Back Squats: 3 x 10 @ 225 Bench Press: 3 x 10 @ 135 with pauses Deadlift: 3 x 10 @ 225 All light stuff, just to get some good reps. I need a break from the hardcore Westside routines, which are extremely taxing.