Iron Jungle

[mstatefan91]

Sick squats fella! And 8 on the final set! Nice work

Thanks Woody. I was originally only gonna go for 6 or 7 but I felt good so I went for 8

Wait'll you do that with 315.

Can't wait. It's gonna suck in a good way

I like the new program layout.....

Honestly, you have been through enough by now to design a nice program. Its simple and logical.

Yeah I decided that it was time to try and write my own program based on what has worked for me in the past. Kinda tired of the cookie cutter programs.

[mstatefan91]

My Program Week 1
Squat and Dead accessories

Back Squat
45x8
115x5
175x5
225x3
265x3
300x5, 5, 8 PR Belted. Video. I think I could have gotten 10 on the last set. Feels good to rep 300 for multiple sets

Romanian Deadlifts
135x8
185x8
195x10 Just gonna work my way back up

Glute-Ham Raise
BWx8, 5, 10
BW+10x8 Really just trying to get a feel for these

Goodmornings
135x10
185x8
195x8 Same as RDLs

BB Shrugs
225x8, 8, 8



Notes: Just trying to get my legs re-associated with the extra volume. No need to absolutely kill myself today.

Workout bump for those operating on 30 ppp

[Juggernaut0]

Nice squats man. That's actually my next short term goal, to rep out 300. Might be a while before I can do 8 reps of it though. lulz

[mstatefan91]

Nice squats man. That's actually my next short term goal, to rep out 300. Might be a while before I can do 8 reps of it though. lulz

Thanks dude. You'll get it! I just naturally have strong legs compared to my upper body, but my upper body does seem to be catching up lately.

[DominationStation]

Fapping away at those squats...

Workout bump for those operating on 30 ppp

Those people (which I believe STILL includes FCC) are not worthy of a bump. 50 ppp is where it's at.

I wonder if anyone actually uses 20 ppp.

[Filmbuff81]

Interesting layout to your program.

Careful that all the accessory work doesn't burn you out and hinder your progress on your main lifts.

Since you're doing an upper lower split.

Perhaps one of your bench days should have all your pull accessory work first that way you ensure you get enough volume in for your back.

You mentioned feeling sick by the time chin-ups came around, so that's why I bring it up.

Or perhaps superset the accessory work to make sure you can get to everything and speed up your workouts a bit before getting too tired.

[mstatefan91]

Interesting layout to your program.

Careful that all the accessory work doesn't burn you out and hinder your progress on your main lifts.

Since you're doing an upper lower split.

Perhaps one of your bench days should have all your pull accessory work first that way you ensure you get enough volume in for your back.

You mentioned feeling sick by the time chin-ups came around, so that's why I bring it up.

Or perhaps superset the accessory work to make sure you can get to everything and speed up your workouts a bit before getting too tired.

Thanks for the suggestions. I usually don't get sick during my workouts so I think that was an isolated event. I may do what you suggested as far as putting pull accessories first on one of my bench days. Makes sense.

[mstatefan91]

My Program Week 1
Bench Intensity

Bench Press
45x12
115x5
135x5
165x5
195x5
220x5 PR

DB Rows
65x10
75x10
85x10
85x10 I focused on controlling this movement more than I used to in the past. Really felt it in my lats. Good MMC here

DB Incline Press
60x8
65x10
70x8 Just getting re-associated with these

V-Bar Row
140x10
160x10
160x10

Dips
BW+45x8, 8, 8 Took it easy on these seeing as I did a lot more volume before them than I'm used to. They'll improve quickly.

Notes: As you can see, my new game plan is to alternate pressing and pulling movements on my upper body days. I think this will allow me to concentrate on both instead of just throwing back work in at the end where I may be tired and not as willing to put my all into the exercises. Today felt good in the gym. Only hit one PR but that's still a great PR on bench. This will be getting much heavier over the next month as my body gets used to these movements again...

[DominationStation]

"Only hit one PR"

[mstatefan91]

"Only hit one PR"

You must remember that I am used to hitting 3 PR's a session lol

[Farley1324]

You must remember that I am used to hitting 3 PR's a session lol

Do not get too used to this.

[400Lb Gorilla]

Workout bump for those operating on 30 ppp

nice log so far. in and subbed. with a name like Iron Jungle i had to come check it out

and lol at "only hit one PR"

edit: another 50ppp user?

[mstatefan91]

Do not get too used to this.

Well I've been hitting a PR on something nearly every session for over the past 6 months so kinda already used to it.

nice log so far. in and subbed. with a name like Iron Jungle i had to come check it out

and lol at "only hit one PR"

edit: another 50ppp user?

Welcome. I've seen you in some of the other logs I check in on I believe. Yes 50 ppp all day.

[400Lb Gorilla]

Well I've been hitting a PR on something nearly every session for over the past 6 months so kinda already used to it.

Welcome. I've seen you in some of the other logs I check in on I believe. Yes 50 ppp all day.

real men use 50 posts per page..... everything else is for pussays.

[mstatefan91]

real men use 50 posts per page..... everything else is for pussays.

lol I used 30 until I found out you could make it 50. That took about a year because I never really messed around with any of my settings.

[mstatefan91]

My Workout Week 1
Deadlift and Squat Accessories

Deadlift
135x8
185x5
225x3
265x5
315x5
365x3
405x5 Video. These felt good today

Front Squat
45x8
135x5
185x5
245x5, 5, 5 PR Video of 2nd and 3rd sets

Box Squat
45x5
135x3
185x3 Video
205x3
225x3 Video
245x3 Video. Critique is welcome on these. I've never done them before. Do I need to try to get the box lower? It can go down maybe another inch but that's it.

Standing Calf Raises
320x10
340x10
360x10

Ab Wheel
BWx15, 15



Notes: I forgot how enjoyable deadlifts can be if you aren't exhausted before you do them. Lots of energy to lift 405 up pretty easily.

[Juggernaut0]

Nice job brah. Those fronts are movin up well. Can't wait to see a 300 front.

[mstatefan91]

Nice job brah. Those fronts are movin up well. Can't wait to see a 300 front.

Maybe one day. I don't see it for a while since I'm just going to continue at 3x5 moving up 5 pounds a week.

[FastCatChamp]

Not totally sure on the boxes, but......I think that most will tell you not to rest and rock on the box. Instead, just touch it while remaining tight and go straight back up. Ask around or ask the Gorilla as I am sure that he has done these at some point.

[mstatefan91]

Not totally sure on the boxes, but......I think that most will tell you not to rest and rock on the box. Instead, just touch it while remaining tight and go straight back up. Ask around or ask the Gorilla as I am sure that he has done these at some point.

From what I've seen and read, you want to come to a near complete stop on the box. The point is to break up the eccentric and concentric. I watched a couple videos of Wendler teaching the box squat and he had his student pause on the box. Now the rocking might need to go away but that will take practice I think.

[FastCatChamp]

From what I've seen and read, you want to come to a near complete stop on the box. The point is to break up the eccentric and concentric. I watched a couple videos of Wendler teaching the box squat and he had his student pause on the box. Now the rocking might need to go away but that will take practice I think.

I would definitely go with Wendler as opposed to what I think that I may have heard

[mstatefan91]

My Workout Week 2
Bench Volume

Bench Press
45x12
115x5
135x5
185x3
210x5, 5, 6 PR I probably could have gotten a 7th on the last set but it would have been iffy

Chinups
BW+25x8, 7, 6

Flat DB Bench
75x10, 9, 7 Arms still very shaky on this exercise since I have not used DB's in so long. I didn't really fail on the last set. I just lost control of my left arm momentarily. Anyway my right arm completed the 8th rep.

T-Bar Row
135x8, 8, 9 PR

Skullcrusher
95x10, 10, 9

Notes: A lot better workout than last week for sure. No sick feeling and did well on all the exercises.

[mstatefan91]

Well guys, I'm about to make a very stupid decision. About to go out drinking with squats on the menu tomorrow. Oh it's going to be painful

[DominationStation]

Well guys, I'm about to make a very stupid decision. About to go out drinking with squats on the menu tomorrow. Oh it's going to be painful

Been there, done that (yesterday...).

What types of drinks do you usually go for?

[mstatefan91]

Been there, done that (yesterday...).

What types of drinks do you usually go for?

I typically drink bud light but some Jack Daniels isn't all bad

[DominationStation]

I typically drink bud light but some Jack Daniels isn't all bad

Pretty early by you, back already?

My favorite mixed drink is anything sour. Last night, it was vodka. Chick drink? Borderline. Awesome? Yes.

[mstatefan91]

Pretty early by you, back already?

My favorite mixed drink is anything sour. Last night, it was vodka. Chick drink? Borderline. Awesome? Yes.

No not back yet. Using my phone. I haven't done much exploring in alcohol past the basics. Don't drink enough

[mstatefan91]

Well I would say tonight was successful, Im basically still in control of myself and bout to go to bed. I drank a glass of water between every drink and I think that wil make all the difference tomorow.

[desolati0n]

Haha, luckily it's been a long time since once of my drinking days have collided with my lifting days like that. If you had a lot of water with your drinks you'll probably be just fine, unless you drank an entire bottle of whiskey, then you might be in trouble.

[mstatefan91]

My Program Week 2
Squat Volume

Back Squat
45x8
115x5
165x5
215x3
265x3
305x5, 5, 7 PR Belted. Video. Well these were very painful. I've definitely pulled my left groin though I don't know how bad. It was hurting even through warmups so I know it wasn't the squats that caused it. Really not sure what I did to it. It's much better today but yesterday I could barely walk on it without wincing with every step.

Romanian Deadlifts
185x8
195x10
205x10 Still just working my way back up. Didn't bother my groin too bad so I didn't let it stop me.

Glute-Ham Raise
BW+10x8, 8, 10

Goodmornings
185x8, 8 Groin had had enough

BB Shrugs
225x8, 10, 10



Notes: Well I don't know how long it is going to take to heal. I iced it about 3 times last night and will ice it some more tonight. I'll judge on Wednesday whether or not I need to deadlift.