Muscle milk and protein bars

[goosefrabbas]

06/27
2.6 B

Bench
165 2x6
170 2x5
175 2x4

Incline db press
60 x 8, 8, 8, 7

Face pulls



Couldn't do rows or any pulling movements.

Also, morning bodyweight is now around 148. I've managed to lose a few pounds the past few weeks through dieting for a few weeks and lately just from not feeling like cooking.

[goosefrabbas]

06/29
2.6 S d

Squat with belt
250 2x6
260 2x5
270 1x6 supposed to be 4

Sumo deadlift
335 4x4 no belt

Deadlifts on back extension
90 4x8


Still letting my knees heal, hopefully next week I'll add more accessory work in. But, my main lifts are progressing and that's all that matters

[goosefrabbas]

06/30
2.6 b

Bench
135 9x3

Cable row
150 2x10
135 2x10

Close grip bench to wrap
165 4x8

Pullups 4x10

Curls and face pulls

[goosefrabbas]

07/02
2.6 D

Sumo deadlift with belt and straps
375 1x4
390 2x4
405 2x3

Iso Lat row
90 1 x 10
135 3 x 8
90 x 40 (alternating sets of 5)

Hyper extension deadlift
70 1 x 10
90 3 x 10


Had a really off day. The last two sets of deadlifts were supposed to be sets of 4. I'll just blame it on the bar at the Anytime Fitness being weird. And on upping my training max from 465 to 475 for no real reason.

[goosefrabbas]

07/09
2.8 d

Sumo deadlift
335 4x4
Belt
385 x 1
405 3 singles
425 x 1
445 miss, miss
Both because of grip (no chalk, oly bars)



Did this at the FSU gym. Their bars are decent but they're more for weightlifting. Didn't have time to squat. Knee is feeling ok so I'm happy about that. I moved my stance in a bit in case my problems were caused by my knees caving.

[goosefrabbas]

07/10
2.8 S B

Squat (belt)
260 3x4
275 3x3

Bench
175 4x4
185 3x3
185 1x6 (amrap set)

Sumo deadlift
225 x 3
Singles at
315
365
405
425



Lifted at the Golds where the FSU team lifts. Used competition bars for the first time since December. Felt good man.



Part 2 at FSU rec

Close grip bench
170 3x6, 1 x 8

Cable rows
Cable pull downs
Machine rows
Pullups

[goosefrabbas]

07/13
2.8 D

Sumo deadlift [with belt]
365 3x4
385 3x3

Was supposed to be 385 3x4 and 405 3x3, but my leg is killing me. That's also why I didn't do anything else.

I'm pretty sure pulling sumo, and to a lesser extent squatting somewhat wide, has been causing my knee / hip / upper leg pain and weakness. I've spent the last few weeks considering this, but now I've decided that I'll pull conventional next cycle. I may pull sumo for my light/speed days to keep up my form / hip strength. Tomorrow is my light bench day and then I'll restart the program.

[goosefrabbas]

07/15
2.8 b

Bench
135 8x3

Cable row
135 4x10

Incline db bench
65 4x6

Pullups
3x10

[goosefrabbas]

07/17
3.1 S d

Squat
205 x 12
210 x 12
215 x 10
220 x 10
225 x 8

Conventional Deadlift
235 3x5

All beltless. 12s are the worst, closely followed by 10s.

[goosefrabbas]

07/18
3.1 B

Bench
140 2x12
145 2x10
150 1x8

Cable row 5x10 (varying attachments and weights)

Incline db bench press
65 2x8
65 1x4, 55 1x4 no rest in between

Pullups 4x10

[goosefrabbas]

07/21
3.1 s b
2.8 D


Squat
205 4x4

Bench
135 10 x 3

Sumo deadlift (belt) (tpb)
375 3x3
405 x 2
415 x 2
425 x 3 (vid)

Lifted where the FSU team lifts again. Decided to give sumo one more try. Used real bars and found out I was going too wide with the bars in Auburn because they don't have the standard powerlifting marks. So I pulled pain free today. Will have to adjust stance from here on out. I'll probably still do speed work conventional though just to be safe and because it seems useful to be good at conventional too. Moving tomorrow so I didn't do extra work.


https://instagram.com/p/5ah62iv8e5/

[goosefrabbas]

07/25
3.2 S d

Squat
215 x 10
220 x 8
225 x 8
230 x 8
235 x 8

Conventional deadlift
305 3 x 5



Everything beltless

[goosefrabbas]

07/29
3.2 D

Sumo deadlift
320 5x8 belt all sets, straps sets 2-4

[goosefrabbas]

07/31
3.2 b

Bench
115 8 x 4




08/01
3.3 S d

Squat (belt)
235 x 8
240 x 8
245 x 8
250 x 8
255 x 8 (supposed to be 6)

Conventional deadlift
315 4 x 3



I'm done moving, so I should have more energy now. For two weeks at least. Then school starts again.

[goosefrabbas]

08/02
3.3 s B

Squat
235 4x4

Bench
155 1x8
160 1x8
165 2x8
170 1x7 (supposed to be 6)

Iso lat rows
135 3x8
90 25 or 30

Incline db press
60 x 10, 6

Pullups 3x10
Dips 2x10




Just saw the USAPL Alabama state championship is in February 2016 in a city like 30 minutes away from Auburn. Then another meet in the same place in May 2016. Then Raw Nationals is in Atlanta which is 1.5 hours away in October 2016. Finally have a meet to train for. Gonna do it raw (oh riiiight) as a 163 because f dieting. I guess something like 400/275/485 would be nice if I can stay healthy and train and school doesn't ruin my life again. 29 weeks out.

[goosefrabbas]

08/04
3.3 D

Sumo deadlift belt, straps
340x8
345x8
355 2x6

Pause squat
135x5
185x5
195x5
205x5
215x5
225x5

Some leg presses but they made me knee ouchies

[DJaRiHardstyle]

What kinda knee pain?

[goosefrabbas]

It felt like some chord-like thing was rubbing across something or just moving around. It's hard to explain. It mainly just happens sometimes when I squat.

The knee pain I get from deadlifts is on the inside part of the knee. My best guess at that is pes anserine tendinitis.



3.3 b

Bench
135 9x3

Cable row 4x10

Incline db bench
55 4x10

Pullups 4x10

Seated shoulder press
95 3x8



Starting Friday with week 5, I'll finally start squatting and benching somewhat heavy weights. I should be able to get through week 5 and most of 6 before classes start back up.

[goosefrabbas]

08/08
3.5 S d

Squat belt
250 2x8
260 1x6
270 2x6

Conventional deadlift
315 2x3



I just eeked out the lifts I had to hit and left since I barely ate today and lifted really late.

[goosefrabbas]

08/10
3.5 s B

Squat
235 3x4

Bench
170 1x8
175 1x8
180 2x6
185 1x6 supposed to be 5

Pullups 2x15




Was in a rush so I did all this in about 20 minutes.

[goosefrabbas]

Been playing a lot of basketball and swimming so my legs have been too ouchies to deadlift.



08/13
3.5 b

Bench
145 8x3

Cable row 3x10

Incline db bench press 3x10

Pullups 3x10

[goosefrabbas]

08/21
3.6 d

Sumo deadlift
335 4x4 beltless

[goosefrabbas]

08/22
3.6 b s

Bench
145 9x3

Squat
205 8x3

[goosefrabbas]

08/25
3.7 S d

Sumo deadlift belt
365 4x3

Squat belt
245 1x5
265 3x4
275 1x5 supposed to be 3

[goosefrabbas]

08/25
3.7 B

Bench
175 1x5
185 3x4
190 1x5 supposed to be 3

Incline db press (40 degrees)
55 2x8, 1x10

Rolling tricep extensions
25+micro mini 3x15

Curls
3 sets

Face pulls
50 reps

[goosefrabbas]

08/28
3.7 D

Sumo deadlift (belt)
345 1x5
365 3x4
385 1x5 (supposed to be 3)

[goosefrabbas]

08/31
3.8 S d

Squat belt
270 3x4
290 3x3

Sumo deadlift belt
335 4x4

[goosefrabbas]

09/01
3.8 B

Bench
185 2 x 4
190 2 x 4
195 3 x 3
200 1 x 4