METAMORPHOSIS of a Weakling into a BEAST

ZackAttack · 02-17-2009, 05:15 PM

What up everybody..I grew up as weak as they come, got a little stronger after hitting the gym in college, but then got very weak due to significant muscle loss after a month long coma/brain surgery 10 yrs ago. I worked out since in desperation and gained decent strength. Even though I had come a long way, I felt I was still a weakling.

On my birthday in July 2008, I set my mind to acquiring serious strength over 3 yrs and reducing body fat level below 10%. My progress over the past 8 months has been remarkable. Hopefully my Quest will motivate others who don't believe in themselves.

8 month Progress Summary:
START July 2008 : BENCH 215, SQUAT 165, DEAD 265 = 645, 28" jump
CURNT Feb 2009 : BENCH 240, SQUAT 260, DEAD 355 = 855, 33" jump
GOALS July 2009 : BENCH 275, SQUAT 315, DEAD 375 = 965, 36" jump
GOALS July 2011 : BENCH 405, SQUAT 505, DEAD 605 = 1515, 45" jump

8 month BENCH Progress: +25 lbs
8 month SQUAT Progress: +95 lbs
8 month DEADL Progress: +90 lbs
8 month Box Jump Progress: +5"

I am excited about simulating a PL meet towards the end of February that I will post a vid of on YouTube. I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead.

Here are few video clips of my workouts leading up to this:

BackSquat PR Attempt @ 265
YouTube - BackSquat PR Attempt @ 265

Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings
YouTube - Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings

Shoulder DB Presses
YouTube - Shoulder DB Presses

Try Bench PR @ 225x3 / Try Incline PR @ 185x1
YouTube - Try Bench PR @ 225x3 / Try Incline PR @ 185x1

All others vids outlining the trend of my Metamorphosis since July 2008, which are good for a laugh coz of how pathetic I was earlier on, can be seen on my YouTube page YouTube - ZackAttack1978's Channel

RasPlasch · 02-17-2009, 08:30 PM

Awesome job Zack!

On your DB shoulder presses. You don't need to go down that far. I'm pretty sure you only need to go down to a 90 degree angle.

Elson · 02-17-2009, 09:27 PM

i see that you have lots of determination in you which is basically the key to reaching your goal.
RasPlasch is right about the shoulder presses
and might i suggest using spotter on your max benches to allow you to push yourself without worrying about dropping the weight. helps me to push myself to max effort.

Triple Threat · 02-18-2009, 10:46 AM

That squat looked really solid. Good luck reaching your goals.

Skib · 02-18-2009, 10:58 AM

i used to do seated DB presses like that only going down to 90 degrees but now i do them standing and go down all the way... had to cut my weight by almost half but i feel like my shoulders get worked better this way...

RasPlasch · 02-18-2009, 03:05 PM

I thought it was bad for the shoulders to go past 90 degrees. Might be mistaken though.

Ngordyn · 02-18-2009, 03:17 PM

i always go all the way down even on barbell military press i touch the top of my chest i hope im not fucking anything up

gnarly28 · 02-18-2009, 07:34 PM

i go 90 degree with my arms

Elson · 02-18-2009, 10:16 PM

90 or above is always safer. going below 90 especially with heavy weight runs the risk of injury. your rotator tendons rub against your acromion and you can even pinch them in between your acromion/humerus. uhhh i forgot what its called, google it i guess. basically stay above 90 if u wanna be in the safe park.

ZackAttack · 02-19-2009, 01:18 AM

Hey guys. Thanks for the input. I actually have preferred to go all the way down on my shoulder db presses to make sure I am clearing the depth. Perhaps I should change this as the weights get heavier.

Meanwhile, here is a vid of my final squat workout in preparation of my PL meet simulation later this month

Front Squats / PR Summary
YouTube - Front Squats / PR Summary

In the PL meet simulation, I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead. I will appreciate you guys judging the lifts as pass or fail.

**Merkaba** · 02-19-2009, 01:47 AM

Quote:

Originally Posted by Elson

90 or above is always safer. going below 90 especially with heavy weight runs the risk of injury. your rotator tendons rub against your acromion and you can even pinch them in between your acromion/humerus. uhhh i forgot what its called, google it i guess. basically stay above 90 if u wanna be in the safe park.

lol...your avatar.....

"Wanna see some magic?"

PreMier · 02-19-2009, 02:01 AM

Quote:

Originally Posted by Elson

90 or above is always safer. going below 90 especially with heavy weight runs the risk of injury. your rotator tendons rub against your acromion and you can even pinch them in between your acromion/humerus. uhhh i forgot what its called, google it i guess. basically stay above 90 if u wanna be in the safe park.

hmm, are you sure on this? link?

im too lazy to google, i was under the impression that you should use a full ROM. i always go below, i go heavy, and never had an issue

Ngordyn · 02-19-2009, 02:14 PM

Quote:

Originally Posted by ZackAttack

Hey guys. Thanks for the input. I actually have preferred to go all the way down on my shoulder db presses to make sure I am clearing the depth. Perhaps I should change this as the weights get heavier.

Meanwhile, here is a vid of my final squat workout in preparation of my PL meet simulation later this month

Front Squats / PR Summary
YouTube - Front Squats / PR Summary

In the PL meet simulation, I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead. I will appreciate you guys judging the lifts as pass or fail.

i thoroughly enjoy powerlifting actually im training for nationals in 3 years im not competing this year because i am moving from junior to open so the competion will be above me for the mean time i wish you the best of luck man they are extremely fun and nerve racking at the same time

Doublebase · 02-19-2009, 08:17 PM

Great form on those front squats. Full ROM and heals stay on the ground. Good Work!

RasPlasch · 02-19-2009, 10:49 PM

You should post some of your deadlift videos!

ZackAttack · 02-20-2009, 01:11 AM

Ngordyn, I hope to participate in an actual PL meet when I attain respectable totals. For now, I am simply simulating (aka doing it all on my own) to practice and gauge progress.

Doublebase, thanks buddy!

RasPlasch, thanks for requesting to see my DL video
YouTube - DEAD PR Attempt @ 355 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary

**P-funk** · 02-20-2009, 07:24 AM

Quote:

Originally Posted by Elson

90 or above is always safer. going below 90 especially with heavy weight runs the risk of injury. your rotator tendons rub against your acromion and you can even pinch them in between your acromion/humerus. uhhh i forgot what its called, google it i guess. basically stay above 90 if u wanna be in the safe park.

what the heck?

none of what you said is correct.

RasPlasch · 02-20-2009, 07:20 PM

Quote:

Originally Posted by ZackAttack

Ngordyn, I hope to participate in an actual PL meet when I attain respectable totals. For now, I am simply simulating (aka doing it all on my own) to practice and gauge progress.

Doublebase, thanks buddy!

RasPlasch, thanks for requesting to see my DL video
YouTube - DEAD PR Attempt @ 355 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary

Good shit! You making sure your back isn't doing any slouching during those deadlifts?

Doublebase · 02-20-2009, 07:36 PM

How old are you zack?

**P-funk** · 02-20-2009, 07:46 PM

Can you shoot a side video next time? Something about the set up isn't sitting well with me.

Moondogg · 02-20-2009, 10:34 PM

Quote:

Originally Posted by P-funk

Can you shoot a side video next time? Something about the set up isn't sitting well with me.

Maybe just me (being a bit drunk) but his back seems slightly hunched.

**P-funk** · 02-20-2009, 10:38 PM

Quote:

Originally Posted by Moondogg

Maybe just me (being a bit drunk) but his back seems slightly hunched.

could be. it is hard to tell from that angle. he also has a pretty narrow stance which makes it look different and it seems like he tries to really shift his weight over that left leg (if I remember correctly from the video) which could mean a number of things.

patrick

PreMier · 02-21-2009, 12:50 AM

could it be the over/under grip?

ZackAttack · 02-21-2009, 01:05 AM

What up guys, my DL will always be poor form involving lumbar flexion to an extent due to very tight lower back/hammys. I have been working on flexibility over the months and the form has tremendously improved. It used to be PATHETIC! Check this playlist out to get a good laugh http://www.youtube.com/my_playlists?...3304ABCA1486A1

Towards the end of the vid posted earlier you can see 225x7 from a side view.

Doublebase, I is 30.

Elson · 02-23-2009, 03:32 PM

its right here. Your Orthopaedic Connection: Impingement of the Shoulder
ill just not say anything. I was always told from everyone that below 90 was risking injury. I guess you guys know better since you have been lifting longer. but check out the link, it says "repetitive lifting or overhead activities"

Elson · 02-23-2009, 03:41 PM

Quote:

Originally Posted by Merkaba

lol...your avatar.....

"Wanna see some magic?"

what...the F?!?? cheez its!..cheeze its!

**P-funk** · 02-23-2009, 04:02 PM

Quote:

Originally Posted by Elson

its right here. Your Orthopaedic Connection: Impingement of the Shoulder
ill just not say anything. I was always told from everyone that below 90 was risking injury. I guess you guys know better since you have been lifting longer. but check out the link, it says "repetitive lifting or overhead activities"

Yes - OVERHEAD!!!

Above 90 degrees of abduction is where the impingement has the greatest chance at taking place - not below it.

patrick

Elson · 02-23-2009, 04:19 PM

hmm... reading comprehension 101 for me. umm so going below 90 with heavy weights is the same as not because I feel discomfort sometimes if i do so...but that might just be me?

**P-funk** · 02-23-2009, 04:33 PM

Quote:

Originally Posted by Elson

hmm... reading comprehension 101 for me. umm so going below 90 with heavy weights is the same as not because I feel discomfort sometimes if i do so...but that might just be me?

you may feel pain for different reasons (I don't feel pain when I go down to my shoulders with each rep though); but, going above 90 degrees is when things get compressed under the subacromial space.

patrick

Ngordyn · 02-23-2009, 05:08 PM

Quote:

Originally Posted by ZackAttack

Ngordyn, I hope to participate in an actual PL meet when I attain respectable totals. For now, I am simply simulating (aka doing it all on my own) to practice and gauge progress.

Doublebase, thanks buddy!

RasPlasch, thanks for requesting to see my DL video
YouTube - DEAD PR Attempt @ 355 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary

thats fair i usually do a one lift max on each lift every 3 months or so to see my progress , is for an actual PL meet i think you should defiantly look into it, its a very exciting event and you will meet some interesting new people

02-17-2009, 05:15 PM	#1
ZackAttack Registered User Join Date: Feb 2009 Location: Dallas, TX Posts: 40 Photos: 3	METAMORPHOSIS of a Weakling into a BEAST What up everybody..I grew up as weak as they come, got a little stronger after hitting the gym in college, but then got very weak due to significant muscle loss after a month long coma/brain surgery 10 yrs ago. I worked out since in desperation and gained decent strength. Even though I had come a long way, I felt I was still a weakling. On my birthday in July 2008, I set my mind to acquiring serious strength over 3 yrs and reducing body fat level below 10%. My progress over the past 8 months has been remarkable. Hopefully my Quest will motivate others who don't believe in themselves. 8 month Progress Summary: START July 2008 : BENCH 215, SQUAT 165, DEAD 265 = 645, 28" jump CURNT Feb 2009 : BENCH 240, SQUAT 260, DEAD 355 = 855, 33" jump GOALS July 2009 : BENCH 275, SQUAT 315, DEAD 375 = 965, 36" jump GOALS July 2011 : BENCH 405, SQUAT 505, DEAD 605 = 1515, 45" jump 8 month BENCH Progress: +25 lbs 8 month SQUAT Progress: +95 lbs 8 month DEADL Progress: +90 lbs 8 month Box Jump Progress: +5" I am excited about simulating a PL meet towards the end of February that I will post a vid of on YouTube. I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead. Here are few video clips of my workouts leading up to this: BackSquat PR Attempt @ 265 YouTube - BackSquat PR Attempt @ 265 Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings YouTube - Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings Shoulder DB Presses YouTube - Shoulder DB Presses Try Bench PR @ 225x3 / Try Incline PR @ 185x1 YouTube - Try Bench PR @ 225x3 / Try Incline PR @ 185x1 All others vids outlining the trend of my Metamorphosis since July 2008, which are good for a laugh coz of how pathetic I was earlier on, can be seen on my YouTube page YouTube - ZackAttack1978's Channel

02-18-2009, 10:58 AM	#5
Skib Registered User Join Date: Apr 2003 Location: London, Ontario, Canada Posts: 816 Photos: 1	i used to do seated DB presses like that only going down to 90 degrees but now i do them standing and go down all the way... had to cut my weight by almost half but i feel like my shoulders get worked better this way... "Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!" - Ronnie Coleman

02-18-2009, 03:17 PM	#7
Ngordyn Registered User Join Date: Jan 2009 Location: canada, ontario Posts: 430 Photos: 2	i always go all the way down even on barbell military press i touch the top of my chest i hope im not fucking anything up Life is hard, Train harder My Goals Blog go big or go home friend " man i am not feeling the gym today" me " all i hear is la la la i am a little bitch"

02-20-2009, 01:11 AM	#16
ZackAttack Registered User Join Date: Feb 2009 Location: Dallas, TX Posts: 40 Photos: 3	Ngordyn, I hope to participate in an actual PL meet when I attain respectable totals. For now, I am simply simulating (aka doing it all on my own) to practice and gauge progress. Doublebase, thanks buddy! RasPlasch, thanks for requesting to see my DL video YouTube - DEAD PR Attempt @ 355 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary I Am PROGRESS (And So Can You!)

02-20-2009, 07:46 PM	#20
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	Can you shoot a side video next time? Something about the set up isn't sitting well with me. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-17-2009, 08:30 PM	#2
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Awesome job Zack! On your DB shoulder presses. You don't need to go down that far. I'm pretty sure you only need to go down to a 90 degree angle.

02-17-2009, 09:27 PM	#3
Elson Registered User Join Date: Oct 2007 Location: Ontario, Canada Posts: 129 Photos: 1	i see that you have lots of determination in you which is basically the key to reaching your goal. RasPlasch is right about the shoulder presses and might i suggest using spotter on your max benches to allow you to push yourself without worrying about dropping the weight. helps me to push myself to max effort.

02-18-2009, 10:46 AM	#4
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	That squat looked really solid. Good luck reaching your goals.

02-18-2009, 03:05 PM	#6
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	I thought it was bad for the shoulders to go past 90 degrees. Might be mistaken though.

02-18-2009, 07:34 PM	#8
gnarly28 Registered User Join Date: Feb 2009 Location: IN Posts: 5	i go 90 degree with my arms

02-18-2009, 10:16 PM	#9
Elson Registered User Join Date: Oct 2007 Location: Ontario, Canada Posts: 129 Photos: 1	90 or above is always safer. going below 90 especially with heavy weight runs the risk of injury. your rotator tendons rub against your acromion and you can even pinch them in between your acromion/humerus. uhhh i forgot what its called, google it i guess. basically stay above 90 if u wanna be in the safe park.

02-19-2009, 01:18 AM	#10
ZackAttack Registered User Join Date: Feb 2009 Location: Dallas, TX Posts: 40 Photos: 3	Hey guys. Thanks for the input. I actually have preferred to go all the way down on my shoulder db presses to make sure I am clearing the depth. Perhaps I should change this as the weights get heavier. Meanwhile, here is a vid of my final squat workout in preparation of my PL meet simulation later this month Front Squats / PR Summary YouTube - Front Squats / PR Summary In the PL meet simulation, I will perform a 1 rep max lift on the Squat, Bench, then Dead adhering to competition standards as much as possible. I am aiming for 275 Squat, 245 Bench, 360 Dead. I will appreciate you guys judging the lifts as pass or fail.

02-19-2009, 08:17 PM	#14
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 7,322	Great form on those front squats. Full ROM and heals stay on the ground. Good Work!

02-19-2009, 10:49 PM	#15
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	You should post some of your deadlift videos!

02-20-2009, 07:36 PM	#19
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 7,322	How old are you zack?

02-21-2009, 12:50 AM	#23
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	could it be the over/under grip? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-21-2009, 01:05 AM	#24
ZackAttack Registered User Join Date: Feb 2009 Location: Dallas, TX Posts: 40 Photos: 3	What up guys, my DL will always be poor form involving lumbar flexion to an extent due to very tight lower back/hammys. I have been working on flexibility over the months and the form has tremendously improved. It used to be PATHETIC! Check this playlist out to get a good laugh http://www.youtube.com/my_playlists?...3304ABCA1486A1 Towards the end of the vid posted earlier you can see 225x7 from a side view. Doublebase, I is 30. I Am PROGRESS (And So Can You!)

02-23-2009, 03:32 PM	#25
Elson Registered User Join Date: Oct 2007 Location: Ontario, Canada Posts: 129 Photos: 1	its right here. Your Orthopaedic Connection: Impingement of the Shoulder ill just not say anything. I was always told from everyone that below 90 was risking injury. I guess you guys know better since you have been lifting longer. but check out the link, it says "repetitive lifting or overhead activities"

02-23-2009, 04:19 PM	#28
Elson Registered User Join Date: Oct 2007 Location: Ontario, Canada Posts: 129 Photos: 1	hmm... reading comprehension 101 for me. umm so going below 90 with heavy weights is the same as not because I feel discomfort sometimes if i do so...but that might just be me?

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