Muscle milk and protein bars

[goosefrabbas]

7/6/6C 07/25

Squat (7)
307x3
225x8

Bench (6)
195x3
145x8

Row (6)
177x3
135x8

Dips
+45x8
left shoulder was fatigued so I left it at that

Machine curls
30?x2x10
my right bicep pops or something when I do these so I didn't do much

[Liftamulti]

Y u no do shirt work?

[goosefrabbas]

There's one guy in the gym who knows about shirts and he hasn't used one in 10+ years, and he isn't always there. And when he is, he's usually training someone. And he doesn't really like helping lol. To qualify for collegiate nationals I'll probably need a 275-300 bench which isn't out of reason, but if I can't learn my shirt it's just not gonna happen.

[goosefrabbas]

07/26

keg = 68.5 pounds

keg carry
kegx120' (regular grip)
kegx60' (mixed(?) grip)
kegx60' (opposite mixed(?) grip)
kegx60' (bear hug)
kegx30' (on right shoulder)
kegx30' (on left shoulder)

shouldering the keg was a little difficult, it took me three two tries for each shoulder. Besides that, everything was easy, just awkward.

[goosefrabbas]

8/7/7A 07/28

Squat (8)
+belt,wraps
305x5
My right knee was acting up so I had the chance to finally try out my Inzer Gripper wraps. I wrapped them myself so they weren't really tight, and I just wanted a little extra support anyway.

Bench (7)
195x3 + 2 with a little help
looks like I'm going back to 6C for bench.

Row (idklol)
120x5
some guy was quarter-squatting in the rack and using a machine and doing some plyo at the same time, so I waited 10-15 minutes, he still wasn't done, so I did rows with a preloaded mini bar thing. I should've just done more reps or whatever with this weight, maybe a few sets of it, but I was annoyed so I wasn't thinking right.
/excuses

Decent day for squat I guess. Crap for everything else.

[goosefrabbas]

6C 07/30

Wide stance squat
185x5

Sumo deadlift (6)
365x5

Military press (6)
125x5

Decline situps
bwx10
+8lb medicine ball overhead x 10
+8lb medicine ball overhead x 10

good day. PR on deadlift fo sho, I think I've done 125x5 or 130x5 on military press before, but I'm pretty inconsistent with ohp's.

[goosefrabbas]

8/6/7C 08/01

Squats (8)
315x3
230x8

Bench (6)
195x3
145x8

Row (7)
180x3
135x8

10 neutral grip pullups

Dips
bw x8
+micro mini band (skinny orange) x8
+2micro mini bands (skinny orange) x8
+light band (purple) x5
+light band (purple) x5

Third rep at 315 on squats was almost a grinder, I bent forward too much.
I don't know if my spotter helped with bench. It's hard to find someone who doesn't touch the bar when you say don't touch the bar.
Dips weren't that bad, I just don't know if I did them correctly. The band pulled me forward a bit more than I expected. I'll post a video after it uploads to Youtube.

[goosefrabbas]

Here's my last set of dips.



The band pulls be forward way too much. If I do this next C day I'll probably anchor it with a dumbbell and either choke the band or use more bands, since it won't give me as much tension.

[goosefrabbas]

These are some rows from I guess two weeks ago.



Speed looks good to me, but I'm not sure if I'm moving my back too much. I don't suppose it matters too much as long as I'm rowing the weight.

As always, vids are here for comments/criticism.

[goosefrabbas]

9/shirt/8A 08/04

Squat (9)
315x4
Didn't go for 5th rep.

Bench
185x2
+shirt 38 F6
225x3
245x2
275x1
295x0 almost touched, dumped backwards
295x1 touched and pressed. Booyah.

Bench with skinny pussy pad to 1 board
185x2
205x2

Row (8)
180x5

Power clean
135x5 just wanted to see how it felt

I brought my cousin, a 125-pound cyclist/triathlete, along with me today. He managed to get my shirt on in 5 minutes after watching a video and reading an article about it. I guess that means my shirt is pretty loose, but it's still hell. I think it's the 4th time wearing it so it'll probably stretch out a bit more. I bought a slightly used size 40 Katana A/S so my girlfriend can help put it on in the fall when we're at school. I don't think anyone else will know anything about shirts/suits, so if I can just use a bigger shirt for the time being (or at least have the option), it'll be easier on both of us.

[Liftamulti]

You get 90 lbs out of a loose f6 that you never use?

[goosefrabbas]

Yes. Yes I do. This bench was faster than my 205 raw was.
My chest/arms is 35"/12" (or 33"/11" with the tape as tight as it can go) and the measurements for the 38 are 38"/13.75". So it's apparently really big on me.
Feels good man. I can't wait to see what I can do when I actually learn the shirt.
Also noting this - the bench at my gym is poo, and I can get so much of a better arch on a Forza without chalk than on this bench with a ton of chalk.

[goosefrabbas]

Edit: Holy balls I rambled so much last night. 20 lines to be exact. I'll summarize:
I thought the qualifying total for collegiate nationals @165 was 1250, but it's only 1075. If I get my deadlift suit (a rather large Super Centurion) altered and keep gaining strength raw, of course, then I can see my deadlift being 500 in December. My squat should be 450-500 by then as well, so I might be able to open raw on bench and then try shirted attempts if I somehow can't get my shirt(s) to work right, and if I only get my raw attempt then I'll probably qualify anyway.

[Liftamulti]

Yes. Yes I do. This bench was faster than my 205 raw was.
My chest/arms is 35"/12" (or 33"/11" with the tape as tight as it can go) and the measurements for the 38 are 38"/13.75". So it's apparently really big on me.
Feels good man. I can't wait to see what I can do when I actually learn the shirt.
Also noting this - the bench at my gym is poo, and I can get so much of a better arch on a Forza without chalk than on this bench with a ton of chalk.

WOW.

I used to bench on a moveable bench in a powerrack, I switched to a gym that has regular benches. OHMYGOD.jpeg

[goosefrabbas]

yeah man, HUGE difference.

-/7/7B 08/06

Wide squats
185x5

Military press (7)
130x5
this was super easy, which it shouldn't be after I benched almost 100 pounds more than my max two days ago?

Sumo deadlift (7)
370x5 !!
Big pr. Every week should be a pr actually, but this set was faster than my 365x5 last week, so I improved in strength and speed.
+suit 40 Super Centurion wide stance
405x1
425x1
445x0
315x1 way slower than 315 raw
WTF. It felt like I didn't get that much out of the suit this time. I don't know if it's because I was beat from raw deadlifts. Maybe I just underestimated my raw deadlift before which made me think I got 70 pounds out of my suit when I really didn't. My grip was almost dead so that could have been the problem too. I guess I'll find out the next time I suit up for deads. At least now I know I can't just put on a suit and magically get 50+ pounds out of it. I might have to incorporate deadlifts from boxes into my routine somehow, maybe after pulling from the floor some weeks. Dunno, but as long as I'm making raw progress, I don't have to change anything, so I'm happy.

[rubik_3x3x3]

Subbed back. You're way stronger than me at 70 lbs less. I hate you lil' guys lol. Makes me look bad. (Can't hit enter.) Your military presses seemed easy because the bench shirt puts more stress onto the triceps, which means you probably have stronger triceps than you have before. Personally, I stall out on OHP when I switch to the top part of the movement that is more tricep dependent. Lookin forward to seeing you hit your goals.

[goosefrabbas]

08/08

Squat
225x1
my hip flexors were KILLING me, I had to stop.

Bench
140x5
took a lot of extra time warming up, extra sets, but left shoulder still hurting, so
+pussy pad
155x5
felt like having fun and doing my tricep accessory work for the day here too, so
+ double micro mini's
135x3
155x3
175x3

Rows
180x3
135x8
flexors were hurting

Dips
+micro mini (skinny orange) x8
+2 micro minis (skinny orange) x8
+light band (purple) x8
+light band (purple) x8

Curls
50x8
50x8

Really crappy day, I shouldn't have tried maxing out (and failing) on deadlifts two days ago, but the strongest guy at the gym was egging me on lol. Gotta learn to have some control. My hip flexors were sore all day so I figured I'd just just knee wraps so I'll get extra rebound, but I could barely make it past 225. Getting 4 hours of sleep last night didn't help either.
Left shoulder sucked today, but I wanted to hammer my triceps so I used the pad and added bands. Used bands on dips for same reason.
Rows were supposed to be 185 but I forgot I did 180x5 this week and I just realized it.
I might take an extra day of rest and wait to return to the gym Friday.

[goosefrabbas]

Subbed back. You're way stronger than me at 70 lbs less. I hate you lil' guys lol. Makes me look bad. (Can't hit enter.) Your military presses seemed easy because the bench shirt puts more stress onto the triceps, which means you probably have stronger triceps than you have before. Personally, I stall out on OHP when I switch to the top part of the movement that is more tricep dependent. Lookin forward to seeing you hit your goals.

haha, thanks, and I was thinking that about the MP too. I guess it means my shoulders aren't as weak as I thought, they just get fatigued from bench.

[19george]

Pretty strong for a person who clearly can't afford to buy enough food.

[goosefrabbas]

Thank you, sir. Means a lot.

[goosefrabbas]

9/-/8A 08/11

Squats (9?)
315x3
315x2
I forgot it was A day so I did 3 reps then remembered I had to do 5 so I did another set of 2 lol.
I probably couldn't have gotten 5 the first set anyway. My flexors are still hurting.

Bench
145x5
left shoulder hurts
+pad
165x5
left shoulder still hurts, /bench
this probably means I'll pwn military press this week.

Row (8)
180x5

Face pulls
3 sets of 23x15
maybe doing some (p)rehab will help my shoulder.

I was super pissed at this guy, I had to wait 20 minutes for the rack. Cliffs are this guy is doing seated military presses in the rack, hops machines and doesn't tell me when he's done even after I told him I was waiting for the rack, after a while I ask how many sets he's got left for the second time and he says he's done, he leaves the weights on the bar and the adjustable bench in the rack, he comes over and tells me where to put the bench, doesn't help me or anything. wtf.

Also I was sick Monday night and Tuesday. I ate some food that went bad cause I didn't want to waste it. Mistake.

edit: shoot. I thought I did week 9 for rows but I did 8. It should've been 185. Next week I suppose.
edit edit: wow I did the same thing last time I did rows and I even wrote here that I did 180 instead of 185.

[goosefrabbas]

poop 08/13

Military press
100x5
used the preloaded bars until the rack was open.

Sumo deadlift
315x3

Still feel sick, ate 4 slices of pizza yesterday so all today I felt weak and kinda light-headed. I sweated way more than normal, even while I was stretching.

[rubik_3x3x3]

Haha. I eat a whole pizza 1-2x a week in 1-2 meals per time. 4 slices and you feel sick. Lol @ that, bro.

Also, was that an 8 rep workout, or was there warm ups? Lol.

[Liftamulti]

Haha. I eat a whole pizza 1-2x a week in 1-2 meals per time. 4 slices and you feel sick. Lol @ that, bro.

Also, was that an 8 rep workout, or was there warm ups? Lol.

Lulz I think he meant he only ate 4 piece of pizza yesterday.

[goosefrabbas]

Yeah I only ate four pieces of pizza that day because after a few bites of anything I felt nauseous. I ate a decent amount yesterday and today I can almost eat like normal again.
And yeah there's warmups, but I only list the top set(s) here. I don't remember what I do to warmup, it's usually 1-2 sets of 5-15 with the bar and for squats I usually do an extra set of 5ish with 95-115 before my first work set of ~155. It can change since it's almost always by feel, I do enough to get some blood running through my muscles and joints, so sometimes I'll do up to five sets with the bar until I feel ready to move up in weight. I have 4-6 work sets for each exercise and those are all on my spreadsheet so I don't feel the need to write them down here. I think it's always the previous set minus 12.5% for five reps, minus 12.5% of that for 5 reps, etc.

suit/shoulder/8C 08/15

Squats
275x2
+suit (38 Titan Centurion, regular stance) straps down
315x3
365x1
375x2
All this was easy, can't hit anywhere near depth with this little weight which isn't surprising. I might suit up again in a week or two. Or rotate suit/shirt. I want to learn my gear as much as I can before December so I don't freak out when a month away from the meet I can't hit parallel or touch.
Also, this hurt my elbows a bit.

Bench
155x5 left shoulder bitching at me hard today.
+pad
155x5
175x5
still didn't help much. Today I planned to deload to whatever week the top set of 175ish is. I might have to take a week off benching because I haven't made progress if a month or more and if I keep going at it I might do more damage to my shoulder. My shoulder feels fine when I bench shirted though.

Rows (8)
185x3
135x8
FINALLY got the right weight for rows.

medley of the following for assistance
neutral grip pullups - bwx10, bwx10
rope pushdowns 60x10, 70x10, 80x10
rope facepulls 20x10, 20x10
internal/external rotation for shoulders on cable machine - 10 (left and right, in and out), 10 (left and right, in and out)

I'm gonna look up some shoulder prehab/rehab exercises/stretches. Just doing shoulder dislocations at the gym isn't cutting it. This isn't a good time for me to get hurt.

[rubik_3x3x3]

Was the 275x2 squat max? What's your max squat no suit? Seems like a huge jump just putting on the suit if so, but I have a feeling it isn't your max. Seems like a hell of a squat either way.

[goosefrabbas]

My best raw squat is 315x4. I was supposed to retry 315x5 Thursday but I thought it was my day of 3 and 8 so I did 315x3 then remembered I was supposed to do 5's so I did 315x2 after.
Also, my best suited squat is 425, it was the second time I had my suit on. So I'm pretty confident handling more weight than my max, at least when I have my super cheater suit on.
Today I did (from what I remember) barx12, 95x8, 135x5, 185x5, 225x5, 275x2 before I put on my suit and belt.
I like to take my time warming up. Not long after I started lifting with the LSU powerlifting team I got a groin injury and quit. I probably should've stayed and at least benched until it healed up but I was stupid. A year after that (almost a year ago now), I started lifting again, and I take lots of precautions to not get hurt again. Usually that means people looking at me like I'm stupid when I squat or bench the bar for a set or two.

[goosefrabbas]

I tried out my uni's gym today. There's only one half rack. That's it. I tried it out to see how it was (mostly to see if I could hit depth with the side rails - and I could hit well below parallel, which might be because I'm not looking at myself in the mirror or the rails are just lower). There's a mirror on the top but not the bottom, so I'll get semi-accustomed to squatting without looking at myself. I worked up to 275x2 in tennis shoes, and man, I didn't realize how spoiled I was in my Chucks and Do-wins. Anyway, I probably should've tried out the benches too, or at least felt them, to see if I'll be able to hold an arch on them. I'll see tomorrow because I might do this rock climbing or rowing thing after my classes (which start tomorrow!). Thursday will be my first real workout there.

[rubik_3x3x3]

Are Chucks really that good? I only have tennis shoes. Should I invest?

[Liftamulti]

Are Chucks really that good? I only have tennis shoes. Should I invest?

Go buy chucks right now!!!!