Muscle milk and protein bars

[goosefrabbas]

Tuesday 07/22
8B
151.4

1 board bench
150-2x4
155-2x4 5 pounds more than prescribed.
160-3x3
The rest is extra.
165-1x4
170-1x3
175-3x3

1 board close grip bench
135-2x10

Rows on rows on rows (t bar)



Doing 1 board everything for a while. This was a bit hard on my shoulder but not nearly as bad as full range bench. May go to 2 bd eventually if I have to.

[goosefrabbas]

Thursday 07/24
8D
152

Sumo deadlift (TDB)
+belt
335-3x4
355-3x3
+ 32 Centurion backwards
...straps down
365x1
405x1
...straps up
445x1
475x1

Chain suspended good mornings (SSB, +20)
bar(65)-1x10
95(115)-1x10
145(165)-3x8

GHR
bw-1x10
+1mini-1x10
+2mini-1x10

Some reverse hypers



Upped deadlift from 395 to 405. I will probably only use this weight for when I pull with the deadlift bar. Next two weeks I may lift in Baton Rouge so that'll be regular bar pulls. Will have to adjust weight accordingly.

475 was 10 pounds off from my best ever pull. Wondering what my regular bar pull would be.

[goosefrabbas]

07/28
9S/9B
147 morning weight

Squat (heavy squat from 9S)
+belt
255-3x3
275-2x2
280-1x2 5 pounds heavier than prescribed
Extra.
285-1x2
300-1x2

1 board bench press (heavy bench from 9B)
155-3x3
170-4x2
Extra.
175-1x5
180-1x3
185-3x3

Sumo deadlift (light deadlift from 9S)
+belt
325-4x3 10 pounds heavier than prescribed.
Extra.
325-1x3 (fifth set of 325)
325+32c - 1x3
325+64c - 3x3
375+64c - 1x3

chest supported rows
lat pulldowns



Adjusting this and next week's schedule while I'm back in Louisiana.

Used a Q-bar for all lifts today.

I doubled my squat program max (300) after my work sets. Will have to adjust again.

No pain benching! To a 1 board, but still. Did my program max of 185 for 3x3. Will have to adjust this also.

Pulling with a stiff bar for a change felt great. Even based percentages off of 405 instead of going down for the stiff bar. The real test will be my heavy deadlift day.

[goosefrabbas]

Going to increase program maxes again and see how that goes. Still being pretty conservative.

Squat: 300 -> 315
Bench: 185 -> 195/200 (1 board)
Deadlift: 405 -> 415



Also, thinking about doing weeks 10 and 11 the next two weeks, then restarting the program (skipping 12-15 which is for peaking anyway). Week 1 would fall in line with my first week of grad school so I wouldn't have to deal with working with 100+% and have the added stress of a new school and program and people all at once.

By the end of week 11 (8-9 actual weeks of lifting), I should be looking at an increase of 50-60 pounds in the squat and deadlift and maybe 40 in the bench and 50-70 from bench to 1 board. Bench would have been higher obviously if I didn't have my shoulder injury flaring up again. 9/10 program will run again.

[SmallLats]

Nice squats man. Deads also! What program are you running?

[goosefrabbas]

[deleted]

Edit: I wrote all this under the jbflue de of ******. Wi be coffected in the mor in g.



Edit again:

Thanks man. Still a bit off from my strongest but getting close. Just gotta try to stay injury free and I should be there very soon, and at a lighter body weight.

My program is based off of a program that Northeastern used last summer. I use the percentages for the main lifts and do my own accessory work. I plan on doing a few cycles of the first 2 blocks.

[DJaRiHardstyle]

Edit: I wrote all this under the jbflue de of ******. Wi be coffected in the mor in g.

actually laughed at this

[goosefrabbas]

Thursday 07/31
9sbD
147

Speed squat
+belt
205-8x4

1 board speed bench
135-8x4 5 pounds heavier than prescribed.

Sumo deadlift
+belt
355-3x3
385-3x2

Close grip incline bench
95-3x10

Ghr
Bw-1x10
1mini-1x10
2mini-1x10
Drop set
2mini/1mini/bw - 10 reps each



Right hip was ouchies so deadlift was harder than it should've been. Hopefully it's just from doing so much extra work Monday.

[wishiwasdivin]

Strong work goose

[Kent.White]

What is the name of the gym in Baton Rouge you work out at? I know someone from Iowa that will be coming to B.R. soon and wants a place to workout.

[goosefrabbas]

Fletcher's House of Power. Lifted there twice last week, and I will try to lift once more Monday before I head back to Auburn.

[musclehead09]

Thursday 07/31
9sbD
147

Speed squat
+belt
205-8x4

1 board speed bench
135-8x4 5 pounds heavier than prescribed.

Sumo deadlift
+belt
355-3x3
385-3x2

Close grip incline bench
95-3x10

Ghr
Bw-1x10
1mini-1x10
2mini-1x10
Drop set
2mini/1mini/bw - 10 reps each



Right hip was ouchies so deadlift was harder than it should've been. Hopefully it's just from doing so much extra work Monday.

Nice deadlifting!

[HoneyBadger300]

Nice work bro! Pushing the prescribed weights and still getting it done. In.

[goosefrabbas]

Strong work goose

Nice deadlifting!

Nice work bro! Pushing the prescribed weights and still getting it done. In.

Thanks manes.

Gonna skip to week 11 (last week of the cycle I would do) and try to do heavy everything tomorrow. 3x3 at 85% and 3x2 at 95% for each lift. Hold me brahs.

[HoneyBadger300]

High intensity volume work? Pepper dat angus.

[goosefrabbas]

Monday August 4
11 SBD
147.8

Squat
+belt
260x4
265-3x3
300-3x2

Bench to chest
165-1x4
1 Board
170-3x3
190-3x2

Sumo deadlift
+belt
345x3
350x3
355x3
385x2
390x2
405x3 (was supposed to do 395x2) (PR)

Ghr
bw-1x10
1mini-1x10
2minis-1x20

[HoneyBadger300]

Dayum son!! All that at less than 150? Waiting patiently for the vids.

[goosefrabbas]

[goosefrabbas]

Back in Auburn. Did this about 45 minutes after driving for 7 hours.



Thursday August 7
11sd
148

Speed squat (mastodon, +15)
+belt
205(220)-8x2

Speed deadlift (TDB)
295-16x2 (8 sumo, 8 conventional)
(supposed to be 290-8x2)

Front squat
135-3x10

Ghr
bw-3x10
+15-2x10

[DJaRiHardstyle]

Back in Auburn. Did this about 45 minutes after driving for 7 hours.



Thursday August 7
11sd
148

Speed squat (mastodon, +15)
+belt
205(220)-8x2

Speed deadlift (TDB)
295-16x2 (8 sumo, 8 conventional)
(supposed to be 290-8x2)

Front squat
135-3x10

Ghr
bw-3x10
+15-2x10

That much volume after a 7 hour drive? Why not just beat your legs in with a sledgehammer to save yourself the time lol

So, I'm interested in the differences between the differing bars. Like, what are the major differences between a Mastodon, TDB, TPB, Sabertooth, etc.?

[goosefrabbas]

That much volume after a 7 hour drive? Why not just beat your legs in with a sledgehammer to save yourself the time lol

So, I'm interested in the differences between the differing bars. Like, what are the major differences between a Mastodon, TDB, TPB, Sabertooth, etc.?

No sledgehammer around so I decided to lift instead lol. What's even better is that all I ate today from 9am till after my workout finished around 10pm was a double stack from Wendy's.



Texas power bar is just a regular power bar. 7', 28.5mm. Good for all lifts.

Texas deadlift bar is 7.5' and only 27mm, and the knurling is a lot more aggressive. It flexes a lot so the weights don't come off the ground until you've moved the bar a little bit. Helps a ton if you're weak off the floor and if you have grip problems. No center knurl which helps if you pull conventional.

Mastodon squat bar is 32mm I think, and it's longer than a power bar. It's at least 7.5', maybe even be 8'. Almost the whole bar is knurled and it weighs 60 pounds. Stiff as fuuuu, which (imo) makes it better for slower squatters but worse for fast squatters. You get very little, if any, bounce out the hole. The mastodon bar throws me forward a little and puts more emphasis on my quads and upper back, probably because I'm not used to it.

The safety squat bar is ~65 pounds. It throws you forward so it's kinda like a mix between a squat and a front squat. Like a front squat, it emphasizes your core, upper back, and quads. It's good if you have a shoulder problem, and it makes GMs so much easier and more comfortable. My problem with it is that when I use it for squatting, it sits on my neck / bad shoulder weird and makes my bad shoulder's arm go numb and hurt for weeks. I can do GMs with it fine.

I've used some cambered bars too. They're good if you have shoulder problems too. It really forces you to control the weight because the weight will swing around a lot. I haven't used it that much yet. You can also use it for benching because it works your stabilizers or something like that.

I've used a football/Swiss bar too. It has different grips so that's all there is to that.

[HoneyBadger300]

Just wow. Awesome workout for having not eaten and driven for 7 hours. Stiff muscles of peace. Seriously, gjdm. Thanks for all the info about the bars. How is the TPB for deadlifting? I'm thinking of setting up a home gym in the mr to distant future. Since I'm weak off the ground you've got me thinking about the TDL Bar now too.

[goosefrabbas]

Thanks man, didn't wanna miss out on any gains!

The power bar is good for everything. The deadlift bar makes it a lot easier off the ground and it's easier to grip. So if you train exclusively with a deadlift bar then go compete in USAPL, for example, you're gonna have a bad time. Luckily it only took me 2-3 sessions training with a Q bar (similar to the Texas power bar) to get adjusted to pulling with a power bar again.



Friday August 7
11b
148

Bench all to chest
145-8x4

Chest supported rows
45-2x10
70-3x10

Close grip incline bench
95-3x10

Reverse pec deck
45-5x10


Probably shouldn't do incline after I bench to my chest anymore. Shoulder was ouchies so I only did 3 sets.

[DJaRiHardstyle]

Thanks for the info, that was extremely in-depth

[goosefrabbas]

No probs mane. I love learning all the intricacies of that kind of stuff myself, so sometimes I talk too much about it to other people lol



So I found out Monday that I can compete one last time at USAPL Collegiate Nationals. It's in April in Atlanta, which is only 2 hours away from Auburn.

Yesterday I set some likely unrealistic, lofty goals for myself. Since I'm 148 right now, instead of restricting myself to the 66/145.5 weight class I'll try to fill out as much of the 74/163 class as I can, which may only be 155 or so. So my goal for April is:

Squat 220/485
Bench 120/264
Deadlift 250/551
Total 590/1300

[goosefrabbas]

Monday August 11
1Sd
147.6

Squat
205-2x12
215-2x10
220-1x8

Conventional deadlift (TDB)
275-4x4

Front squat
145-3x10

GHR
bw-4x20


all beltless



Started my second cycle of the program today. I have my maxes set at 315/205/420.

Making some adjustments to my approach this cycle, some of which I've already starting doing in the first one, which I think should help in the long run - correcting imbalances, better using lift variations and specialty bars, and adding a fourth day. Subject to change based on injuries and school.

[goosefrabbas]

Tuesday August 12
1B
147.2

Bench all to chest
135-2x12
140-2x10
145-1x8

RAM Bench
185-3x8

Chest supported row
45-4or5x10
70-1x8

Tate press
15s-2x15
20s-1x15
25s-1x15

Curl 3x15

Band pull aparts - a few sets



Bench was fine. Shoulder stayed in tact through all those reps so we'll see how I feel tomorrow.

[SmallLats]

Good job on 405x3 last week man. Sorry haven't been "in" in awhile

[psychodiver9]

Benching to chest is a good thing.

[goosefrabbas]

Thanks latsbrah.

And yes it is. But only when it doesn't cause me to not be able to squat or bench for the next few weeks.