Muscle milk and protein bars

[goosefrabbas]

^ that x23094431.
If you squat wide, go for Chucks or some type of skate show. If you're a narrow squatter then Chucks will probably work anyway but an oly shoe with a raised heel might be better. It'll change your outlook on life!

[goosefrabbas]

eh/shirt/9A 08/18

Squat
315x3
I'm gonna have to video tape myself with these because I can't see myself in the mirror. I might be going really deep because even my 275x5 set felt heavier than it was. Once I can judge depth my squat will shoot back up.
And I was talking to a girl who does weightlifting before/during squats. I didn't know anyone around here weightlifted.

Bench
185x2
+shirt (40 Katana A/S (loose as hell))
225x3
255x2
255x1 touched and pressed
My grip was super wide. The rings on this bar were a lot further out than on the bar I used for squatting and rowing. I thought they were wide but I didn't feel like changing the bar.
This shirt is REALLY loose. I could probably touch with 225-240 if I tried. A guy who used to powerlift helped me out. He says he knows some other people who might be interested in powerlifting so we're going to try to get a team together at our school.

Row (9)
185x5
Maybe I should mention here that all my rows are Pendlay rows (each rep from a dead stop from the floor)

Didn't have time for abs today, it was really late and my girlfriend wanted to get home.

There's going to be this competition at my school called "Southeastern's Most Fit Man" on October 15.
It says "The competition will consist of five exercises: Squat, Bench, Pull Ups, Dips, and a 2 Mile Run." I don't know if squat and bench will be max weight or bodyweight for reps or what, but it looks like fun and it'll give me a reason to get some cardio in. As of now I really doubt I could run 2 miles straight, so I'll start running maybe once or twice a week at the track at school and I might do some biking at my home gym if I have the energy/time.

[goosefrabbas]

I took a few extra days off because I knew my body needed a rest. I also started school and I was on a mission to learn a semester's worth of Java in a weekend. Didn't work, so I dropped that class. This is a lifting log, who cares?

-/9/8B 08/22

Sumo squat
245x5
Three guys were doing buddy curls in the rack, but they were nice enough to let me work in. I just warmed up with 155, 195, 245 so it didn't take very long.

Deadlift (8)
380x5 woo!
I had to steal the seated shoulder press bench's bar for this. There's four "extra" bars but they're all the small ones, probably 35 pounds. I'm 5'5" and I was taller than them, so they definitely weren't the regular 7' or however long bars. Anyway, this was surprisingly easy.
After my set, this worker told me chalk isn't allowed in the gym. That sucks a lot, because the bars at my school's gym are actually good bars. They're thinner and I don't rip five callouses off when I deadlift like I usually do at my gym back at home, plus I'm stronger with these. So I'll be deadlifting at my school gym from now on, I just need to buy some of that sticky stuff. I don't know what it's called or which is the best though.

Military press (9)
135x4
missed 5th rep around top of forehead. Felt good to put up a plate. Back when my max mp was 120x3x5 I tried a plate and I didn't even complete one rep. I'm making progress. Actually it could just be that I lifted in a shirt Thursday so my shoulders were saved.

I'll work in either my super loose Katana or my squat suit bottoms (or my Centurion legless briefs that I just ordered from Ken Anderson) Wednesday or Thursday, whenever I lift again. Probably Thursday because tomorrow I plan on starting to train to run 2 miles straight for that contest. I have COPD/asthma so I'm gonna have to take it slow. Maybe jog/run a lap or two, walk another lap or two, etc, every week, until I can run 2 miles straight. I just hope it doesn't affect my squats too much.

[goosefrabbas]

Run 08/23

I walked / ran the track. 1 lap = 1/8 mile. Each of my ran laps took a 50-60 seconds.

1walk/2run/1w/1r/1w/1r/3w = 1.25 miles (0.5 miles ran)

I think I'm running incorrectly because my femurs and my femur/hip insertion were in pain. Someone told me not to run flat-footed which I guess I was doing. I'm gonna YouTube how to run correctly.

[goosefrabbas]

There was an army pullup challenge thing, I got 16 dead hang pullups the first time. The record was 21. I did it again a few hours later and got 14. The real workout starts two hours.

[rubik_3x3x3]

Lol I can MAYBE do 5 chins. Strap a 45 and a 35 to yourself and try some chins at my weight.

[goosefrabbas]

lol, YOU lose 70 pounds of muscle and try some pullups at my weight! I wish there were a way to simulate that.

[goosefrabbas]

eh/shirt/9C 08/25

Squat
275x5
still can't find depth, went super low with these. And the hooks put me in a bad position. I either have to almost stand on my toes or squat down six inches to unrack the bar. I'll learn eventually.


Bench
185x2
+shirt 38 Titan F6
225x3
275x2
315x1 touched, paused like 3 seconds (didn't know the bar touched, thought it was stalled), pressed!!! Vid below

My girlfriend took the video, you can tell what was on her mind lol.

Rows (9)
190x3
140x8

Dips
Bwx8
+25x5
+25x8
+25x10

[rubik_3x3x3]

Damn. You small lol. I feel terrible that you out-bench my 18 inch arms lmao. What do you do no shirt?

EDIT: saw sig. 205 raw goes to 315 shirted? (change your sig to show the new lift) Or was your 205 a long time ago, maybe?

[goosefrabbas]

bro these 12" pythons don't play haha
And yeah, my raw max is/was 205, tested in the very beginning of June, almost three months ago.
I don't know how much it's increased, if at all, because I've had to work around my shoulder a lot lately - skipping bench or using a pussy pad with a board to decrease ROM, etc.
I don't know when I'll ever max out raw again.
The good thing about the shirt is even though I'm handling a lot more weight, my shoulder feels great during and after benching.
If I could find a new/used Blast for like $10-20 I could use that for my "raw" days when my shoulder does bother me, just for the added protection. Benching with a Blast is practically raw anyway.

[goosefrabbas]

My body felt like hell the past two days. Mostly my upper back and arms from pullups and rows and shirt benching. I guess weighted dips added to that. I almost didn't lift today but I decided to not be a bitch.
I went to a strongman contest yesterday - the Capitol(sic) City Classic. It was really fun to watch and there was a guy who almost log cleaned and pressed 405 pounds to break his national record of 400. He just missed it. And there were a bunch of guys taller than me who couldn't load the lightest atlas stone, I think it was 210 pounds. It's pretty discouraging because I was hoping to one day compete in strongman. Anyway - today's workout.

suit/5/10A

Squat
groin was bothering me so I decided to do some work with my suit bottoms
275x2
+ suit bottoms (38 Centurion, regular stance) used suit slippers so my suit fit right this time
315x3 nowhere close to parallel
365x3 a bit closer
asked the gym owner to spot me for the next set/rep so I'd have more confidence to go as low as I could
385x1 at parallel? I can't tell because I was wearing my shorts. Here's the vid:



Bench (5) resetting, going back a few weeks
170x5
185x5 last rep was kinda hard.
My shoulder was fine today. I squeezed the bar really hard for all my sets, maybe that helped.

Pendlay rows (10)
190x5
this seems to be the only thing I'm consistently progressing on and haven't had to stall/reset due to injury/pain. When I started my row was crap compared to my bench, and as of today my row>bench.

Assistance:

Hanging ab leg raises
2 sets of 10 - these are harder than I thought

45 degree hypers
+25 pounds, 2 sets of 10
I felt this in my whole PC so I'm not sure if I was doing these right. I went from almost straight down to almost straight up.

Some rear delt cable exercise, 180 degrees of motion
10 pounds, 1 set of 10 each arm

Face pulls
20 pounds x15

I'm trying to actively fix whatever's wrong with my shoulder. I don't know if it's an imbalance and I need to strengthen my rear delts or if it's inflamed or it's a RC issue or what, but I'm taking more joint support, reset my bench, and doing some (p)rehab for it. I'm also not going to do dips for a while.

oh and I was going to bring my Fat Gripz to play around with today but I left them at home. ;(
I'll probably use them Tuesday for deadlifts until my grip gives out, then take them off.

[goosefrabbas]

-/9/9B 08/30

Deadlift
390x5 woo!
First three reps were almost back-to-back, but the 4th and 5th reps had some time between them.
Also, the Liquid Chalk worked fine. I'll have to get used to it because it's different, but it's good stuff.
I'm supposed to do 400x5 next week but I might just do 395 since this wasn't a super easy set.

Military press
135x3
Since I benched raw two days ago this isn't really a shock. Last week when I got 135x4 I had benched shirted two days before. I might have to adjust military press weight depending on how much and how I bench the previous lifting day.

I forgot to use my Fat Gripz today because I was kind of working in with this group of guys and I was teaching them to deadlift at the same time. My knees are bruised as hell from showing them what they were doing wrong lol. Hopefully that doesn't affect my squats Thursday.

[rubik_3x3x3]

Nice squat vid. Looked parallel, maybe a half inch off at worst. Also, I don't know any black guys personally, so if he wasn't a random spotter, you're more cultured than I am lol. Do you try to stay in a weight class, or do you just not like to eat? No hate, just wondering because I'm a much larger dude lol.

[goosefrabbas]

thanks, and lol, well you see, I live in Louisiana. I think there's more blacks than whites, and a bunch of Mexicans after Katrina, so it's all jumbled up. The guy spotting me is Milton Berry, he used to compete in bodybuilding.

And I've been trying to fill out 165 for months but it's just not happening. I gained 2-3 pounds over the summer but that was because I was at an office job so I was able to, and did, eat all day. I also have a stomach disorder which acts up randomly, so sometimes I can stuff my face while other times I get sick if I eat more than one or two small meals a day.

[rubik_3x3x3]

At least you have a legitimate excuse other than "I can't gain weight" which science would have to argue with lol. If you're eating "clean" you should not. I eat fast food and ice cream most days and it goes pretty well.

[goosefrabbas]

haha yeah, it's a pain but if my stomach doesn't act up for a while I might be able to put on some weight.
And my school is putting together a powerlifting team. I might be the 148'er so I might have to keep my weight stable.

[Liftamulti]

Looked parallel to me. If you can bench 185x5 then you can do more than 205.

[goosefrabbas]

Thanks, it might be lower than it looked cause of the thick shorts, but I'll see another time. And I benched 190x5 and 195x3+2assisted about a month ago. But 205 is my current tested max. When I bench raw I'm keeping the weight moderate for now.

[goosefrabbas]

-/idk5C-6A?/10C 09/01

Squat
315x1
Dunno what went wrong here.

Bench (5C-6A)
190x5
140x10
felt good so I did more than I'd planned. Shoulder felt good again, I squeezed the bar hard the whole time again. I really think that's helping.

Pendlay row (10C)
(with Fat Gripz)
45x10, 95x5, 120x5
(without Fat Gripz)
145x5, 165x5, 195x3, 145x10
My set of 3 was a little sloppier than I wanted. I'll probably keep the same weight next time and record it to make sure I'm not using too much legs.
I didn't get much of a workout from the Fat Gripz, probably because I didn't use them for enough sets/reps. Maybe if I use them for bench (and rows again?) Sunday or deadlift Tuesday I'll really feel them.

Accessories:
Lying triceps extensions (saw Rippetoe talk about these) - EZ curl bar + 20lbs 3 sets of 10
10 pullups

I think I'm doing the collegiate meet at FSU in October. If so, I'm really going to have to get my squat's act together before then. I want to try to qualify for collegiate nationals at the meet which is a 1025/1075 total at 148/165, respectively.

[goosefrabbas]

yesterday I just walked around with a 40 pound keg overhead for as long as I could twice, then with a 70-80 pound keg as long as I could twice. Not heavy, balancing was the hard part because of the water.

I just boiled my rather large deadlift suit (size 40 NXG+ Super Centurion sumo stance). A 36 or 38 Velocity or Centurion would be perfect. I'm gonna try to use it once or twice before my meet in October.

[goosefrabbas]

suit/6/10A 09/04

Squat
275x1
+suit (38 Titan Centurion, regular stance) straps down
315x3, 365x1
Straps up
361x1, 405x1, 405x1
+wraps
425x1

Bench (6)
190x5
This was supposed to be 195 but oh well. My tri's were still fried from Thursday so I hadn't plan on benching today because of it. Definitely had 195x5 in me today, even after squatting for as long and as much as I did. My left shoulder is still holding up.

Row (10)
190x5
This wasn't a very good set, and neither was my 190x3 last Thursday. Bar speed was slow plus I used some legs to get it started. I might reset to 6C (175x3 + 125x8) or 7C (180x3 + 130x8) this Thursday and work on speed. Plus it'll give my back a rest before the meet.
I used Fat Gripz for 45x10, 95x5, 120x5, and 145x1, did the rest normally. My thumbs hurt the most from using Fat Gripz, not sure if it's normal.

[goosefrabbas]

[COBBER]

In on this! Rooking rarry strong

[goosefrabbas]

This pleases me. Thanks.

I was really excited to finally be able to lift at the room we set up, but my lifting today sucked. I couldn't even finish my warmups for I worked up to 315x2 on deadlifts and had to stop. Even 225 felt heavy. Did a few reps of 120 on military press with Fat Gripz which relieved some pain but not all of it, then played with some 40kg C+J and snatches for a few minutes just so today wasn't a complete failure.
I'll chalk this up to squatting so much Sunday. It really took a toll on my body. My elbows hurt like hell and my lower back was really weak.

[Liftamulti]

Very nice! Solid legs. What routine are you doing?

[goosefrabbas]

Thank you kind sir. I'm still doing Madcow's kinda, with a shirt and a suit day each week so I still squat and bench raw once a week. But last week the guys who helped me with my shirt the previous two weeks weren't there, so I might have to use a really big Katana for when they're not there since nobody else knows how to put a shirt on and my girlfriend isn't strong enough to put my F6 on.

[goosefrabbas]

I'm on my phone now, I'll format this later. This is today's workout.

Squat
275x5
315x1
335x2 (vid below)
225x5 paused

Bench
195x3, 145x8 all paused

Conventional deadlift (in my Do-Wins)
135x8
185x5
225x5
275x5
325x2
+belt
345x1

Deadlft (with Fat Gripz) 135x10, 135x10

Deadlift and hold 5 seconds (with Fat Gripz) 135x5 a few seconds between each rep

Cgbp 135x8, 135x8, 135x8

Pullups 10, 5

Decided to start working down to doubles/triples, then going to doubles/singles, then singles. My meet is in just over five weeks so that's four training weeks to go.

I might change my routine to accommodate one of my teammates and school. My restrictions are: I go to school Monday through Thursday; Mondays I'll be lifting with a teammate so I know I'll be able to get suit/shirt work that day, but I don't want to have to do both in one day; Thursdays these two guys who used to powerlift but don't anymore usually lift so if I catch them at the right time they could help me get into my shirt and spot me; I want one suit day and one shirt day a week, and squat and bench raw once a week; I want to deadlift at school (Monday-Thursday) because the bars at the gym back home tear up my hands. So I jotted this down earlier:

Monday - bench raw (shirted if raw Thursday), squat in suit, rows
Wednesday - Deadlift
Thursday (or Friday if I bench in shirt Monday) - Squat raw, bench in shirt (raw if shirted Monday), rows
Saturday - OHP?

Saturday isn't even necessary. Most of this I'll be playing by ear. It really depends on if I can lift at the same time as the guys who know what they're doing and can help me. After the meet in October the team have a set schedule so I won't have to make up a crappy routine just so I can learn my gear. Plus by then I won't have to spend 1-2 months learning how to use my stuff for the first time.

[rubik_3x3x3]

What do you think of the Fat Gripz?

[goosefrabbas]

I like them so far. I'm not sure if I'm using them correctly because I have to do a "bulldog" grip to get as much hand around it as possible. Maybe my hands are really small or maybe it's normal that the weight feels like double or triple what it really is when you first start using them. I feel like my hands (my thumb specifically) are taking the brunt of the force when I pull with Fat Gripz on the bar. I don't feel it much in my forearms unless I do high-rep (or timed) sets like I did with deadlifts today.
I did notice that it helped my shoulder/elbow/wrist pain when I OHP'd Tuesday, but I'm not sure if that's normal because I had a really, really bad session Tuesday. Hopefully I remember to use them on bench soon so I can see how useful they are for pressing. I haven't used them for pullups yet or curls (since I never do them).
So overall I'm still a bit iffy on if they were worth the $40 for me, but I can definitely see how someone with bigger hands or someone who does more direct arm work would benefit from them a lot. But like I said, maybe I'm just not using them right or I'm not used to them yet.

[goosefrabbas]

I think I strained my left hamstring. Been icing it and wrapping it with an Ace bandage all day today and last night. Good thing I planned a three day break. Lifting again Monday, dunno if I'll squat. Hopefully I can deadlift Wednesday.