Muscle milk and protein bars

[goosefrabbas]

Here's my old log: http://forum.bodybuilding.com/showth...hp?t=129809573

My current maxes are about 315 / ~205 / ~385 raw, and I've almost benched 275 (about two inches from touching) with a loose F6 and I deadlifted 455 with a loose Super Centurion with straps that are long enough so that even with them up they're basically a big pair of briefs, all at a hefty 152 pounds.

I want these numbers to go up.

I'll be competing at the USAPL American Open in December this year. I think a 1250 total is easily within reach by then in single ply, especially if I can gain a few pounds by then.

I'll be lifting almost exclusively raw until the end of the summer, par trying out my squat suit here and there because I'm nowhere near acclimated to the internal pressure, even with straps down.

Anyway, that's enough talking. I present to you, my log.

[goosefrabbas]

06/02

Squats
+belt
275x3, 275x3, 275x3

Push Press
145x5, 145x3+135x2, 140x5

Pendlay rows
155x5, 155x5, 155x5

ATG Squats
155x15

[goosefrabbas]

06/04

Wide stance squats
+belt
275x2

Bench
205x1 PR
135x10

Sumo deadlift
315x2

OH pullups
10, 10, 6

[goosefrabbas]

Starting Madcows

1A 06/06

Squat
260x5

Bench
165x5

Row
150x5

[goosefrabbas]

1B 06/08

Wide stance squat
195x5

Military press
115x5

Deadlift
315x5

[goosefrabbas]

1C 06/10

Squats
265x3
195x8

Bench
170x3
125x8

Couldn't do rows because my upper back was hurting. Not the sore kind. Even hurt when I squatted.
I might start assistance next week.

[goosefrabbas]

2A 06/13

Squat
265x5

Bench
170x5

Row
160x5

Tri pulldown abs
(47x10)x4

45 degree hypers
(bwx10)x2

Squats are feeling rather heavy for some reason. It's probably because I'm not used to the volume. The fourth warmup feels like a workset to me. I hope I'll get used to it before the weights get too heavy.
Rows were supposed to be 155 but I forgot. Oh well.
Started off real light on assistance because I'm still trying to get used to the volume just on the main three exercises each day.

[goosefrabbas]

2B.5 06/15

Oly squat (or as close to it as I could get)
200x5, 200x5

Military press
115x5

Sumo deadlift+belt
325x5

Tri machine abs SS rope tricep extensions
53x10 / 53x6
53x10 / 43x10
53x10 / 33x12

Neutral grip pullups
bwx20

I'm not lifting again until Monday so I figured I'd get some of my C day done.

[goosefrabbas]

3A 06/21
Squat + belt
275x5

Bench + wrist wraps
175x5

Row
160x5

Decline situps
(bwx10)x4

45 degree hypers
(bw+10x10)x2

[goosefrabbas]

3B 06/23

Oly squat
205x5, 205x5

Military press
115x5

Deadlift +belt
335x5

[goosefrabbas]

3C 06/25
Squats +belt
280x3
- belt
205x8

Bench
180x3
135x8

Row
165x5
120x8

Accidentally did 5 reps on rows, but whatever. Finished with some machine curls and tri extensions.

[goosefrabbas]

4A 06/28

Squat
+belt
280x5

Bench
180x5

Row
165x5

[goosefrabbas]

4B 06/30

Squat
210x5, 210x5

Military press
120x5

Deadlift
+belt
345x5

Decline situps
(bwx10)x3

[goosefrabbas]

4C 07/02

Squat
+ belt
290x3
210x8

Bench
185x3
135x8

Row
170x3
125x8

Dips
bw+45 3x8
ss
Machine curls
43 3x8

[goosefrabbas]

It looks like I might be competing in a strongman event at the end of August. It's called the Capital City Classic on August 27. There's two divisions: LW and HW open. So I'll be outweighed by 75 pounds by the other guys, but the events (and weights for them) don't look TOO grueling. It's part of a larger event, all for charity, and two of my other friends will be doing it, so why not? I'll probably try out some events this weekend and decide if I can handle it.

[goosefrabbas]

5A 07/05

Squats + belt
290x5

Row
170x5

Bench
185x5

decline situps
4 sets of bwx10
hypers
4 sets of bw+10x10

Squats felt great, even though I hurt my knee yesterday playing football. I don't know if it's the programming or my increased eating, or both, but I'm finally making progress. Bench wasn't great because my shoulders were sore from dips I did Saturday and throwing the football. I shouldn't have done those dips. I'm still going to keep the assistance light. Anyway, bench and deads will be getting this week.

[goosefrabbas]

5B 07/07

Squat
210x5

Military press
120x5

Deadlift
+belt
350x5

I recorded my deadlifts on my phone but for some reason it didn't save. Next week's 360x5 is gonna be really hard.

[goosefrabbas]

5C(?) 07/09

Tire flip weighs 330 pounds new, so it was maybe only 300
a few doubles and triples to warm up, then a set of 10

Squats
+belt
275x2
+suit(Centurion, 38)
315x2
335x2
365x1
385x1
405x1
+wraps, not very tight
425x1

Bench
185x1
+shirt(F6, 38)
3 board press
225 for a few singles
raw bench
185x2 LAT CRAMP!

15 pullups

I went to a PL gym in Baton Rouge and trained with some friends. It was nice having good equipment and reliable partners/spotters for a change. I'll hopefully train there every weekend the next month and a half or so and do some strongman type stuff for my C days.

[goosefrabbas]

6A 07/12

Squat
+belt
295x4 missed fifth rep

Bench
45x10

Row
45x10

3x10 decline situps

Both of my elbows, but especially my left one, have been hurting a lot since Saturday night after the workout, maybe from the tire flipping. Hopefully they heal quickly.

[goosefrabbas]

6B 07/14

Wide stance squat
145x5 just to warm up

Deadlift
+belt
360x3 couldn't get 4th off floor.

Military press
125x4 missed 5th due to triceps

I guess I'll be doing 5C Saturday and repeat week 6 next week.
Elbows feel better but knees are still hurting a little and wrists were hurting.

[goosefrabbas]

not sure what to call it, maybe 6/5/5C? 07/16

Squat (6)
300x3

Bench (5)
190x3
140x8

Row (5or6)
175x3
125x8

Squat was from 6C, bench was from 5C, and my row was 5C. Row weight is the same for 6C, so I don't know if I'll do 6 or 7C for row next week.

Dips
bw+45 x 3
bw+70 x 3
did these for a little extra tricep work because tri pulldowns just hurt my shoulders, but I'm probably doing them wrong.

Static holds (over/under)
4 sets of 415 for 5 seconds
My grip sucks and I want to incorporate some strongman training so I can eventually compete in that, so I might as well start somewhere. I'm not sure how much this static hold stuff will help. The hardest thing to this was the pain from the knurling on the bar. For grip I might be better off doing whatever version of farmer's walk I can do at my gym.

I might do some keg work tomorrow if the weather permits.

[goosefrabbas]

07/17

keg = ~50 pounds

snatch - kegx10
clean & press - kegx10
snatch - kegx10
clean & throw over the back of my head - kegx10

I also tried a keg toss with a 25 pound keg but after two tries I realized I didn't have enough space. This was fun.

[goosefrabbas]

07/19 7/6/6A

Squat (7)
300x5

Bench (6)
190x5

Row (6)
170x5

I slept about 5 hours last night so I was really tired, so I just did the main exercises. My right lat was in a little pain while squatting and my left elbow while benching. Still, my elbow's feeling much better from my last A day. Left knee is still hurting but it's not really affecting my performance from what I can tell, because my squats are still shooting up.

[goosefrabbas]

some vids

425 almost squat a week ago, first time in full gear





300x5 today





If anyone actually reads this and wants to comment on my form, that would make me really happy.

[goosefrabbas]

07/20

did some keg and throw behind my head's or whatever for fun
55x10, 60x6, 65x2 or 3, I forgot. It feels like double the weight.
then I walked around with an empty keg overhead for a minute or so. I read it was supposed to work your core but I only felt it in my shoulders/traps. Maybe it wasn't heavy enough or it wasn't for enough time.

Going lift in BR Friday night. I'll do something similar to my B day (some form of squat, ohp and deadlift). Saturday I'm going watch an SPF meet.

[Liftamulti]

Sub'd!!!!!!!!!!!!!!!!!!! I want to get into single ply after I bulk up a bit.

[goosefrabbas]

my first subber! gracias, sir.
And you should definitely do it, it's a lot of fun. It gets you a lot of looks in the gym too.

[goosefrabbas]

idk 07/22

Wide stance squats
185x5

Sumo deadlift
315x10-15 a bunch of sets of singles, twos and threes, and a set of four. Mostly just worked on form.

conventional deadlift
275x5
315x0
For fun. If my sumo stalls too long I might switch to conventional for a while.

Military press
115x4
95x8

one-armed snatches
a few reps at 65 pounds and a few at 40 kilos, both arms

I lifted after 9pm and hadn't eaten since 4, so it was a sucky day. I felt weak on everything, especially presses. Hopefully Sunday will be better. Spreadsheet calls for 310x3 but I might just do 305 (then 315 the next week). Maybe I'll do 305 with the heavy clips so it'll be about 307-308, right in the middle. Depends how fatigued I am from today's workout.

[goosefrabbas]

I went watch a meet today, the SPF Louisiana Open or something like that. It's the first time they've ever had a meet in Louisiana so maybe ten people showed up. It was over in four or five hours. There was a guy who deadlifted 700ish which was pretty cool, and a 140ish pound Crossfit girl who totaled 800+ raw. I also bought a pair of the new Inzer gripper knee wraps for $30 (normally 35 retail plus shipping plus tax).

The Crossfit gym the meet was held at has some really nice equipment. I did a few pullups on some rings and a few GHR's during a break. GHR's aren't as hard as I thought, but I was feeling them a few hours after I did them. Hopefully it doesn't affect squatting tomorrow, but if it does, oh well. I'm sure I can get 305 for 5 next A day after I get rest.

[goosefrabbas]

Gym was only open noon-5 today and the weather was too bad to go out in time to get a full workout in, so I'm going tomorrow after work like usual.
Also, my first meet is in 20 weeks. I'm gonna have to start getting some shirt work in eventually.