mstatefan91's Back to Basics

[MatTheCur]

Posting a real comment because I forgot to, after I repped you.

I'm sorry. Forgive me. Also, wtf is up with blood flow restriction training?

[KenshinH]

Looking good on all the lifts P.

[mstatefan91]

Posting a real comment because I forgot to, after I repped you.

I'm sorry. Forgive me. Also, wtf is up with blood flow restriction training?

lol it's cool. Blood flow restriction training is the idea of restricting the blood flow out of the muscle (cut off the veins) while maximizing the flow of blood into the muscle (the arteries aren't cut off). It is supposed to aid in hypertrophy by flooding the muscle with nutrients/oxygen and such.

I'm not completely sold on it, but some research does indicate that it is beneficial. All I know is it hurts like a b*tch. What sold me on the program was the overall accumulation/volume with the transition into intensity later on. I have also grown to enjoy doing accessory work over the past 2 month, and it has plenty of it that you can virtually do at any point as long as you get it in.

Looking good on all the lifts P.

Thanks T. Got deadlifts and bench tomorrow. I'm already good and sore... lol

[MatTheCur]

lol it's cool. Blood flow restriction training is the idea of restricting the blood flow out of the muscle (cut off the veins) while maximizing the flow of blood into the muscle (the arteries aren't cut off). It is supposed to aid in hypertrophy by flooding the muscle with nutrients/oxygen and such.

I'm not completely sold on it, but some research does indicate that it is beneficial. All I know is it hurts like a b*tch. What sold me on the program was the overall accumulation/volume with the transition into intensity later on. I have also grown to enjoy doing accessory work over the past 2 month, and it has plenty of it that you can virtually do at any point as long as you get it in.

Yeah that sounds a bit hokey, but hell, I always try to give new things a shot, so why not?

[mstatefan91]

Ph3: Phase 1
Week 1 Day 5: Deadlift, Bench Press & Upper Body

Deadlift
135x5, 3
225x3
275x1
315x1
345x1
375x4x2 Vids. The last set is supposed to be an AMRAP, but I've got squats tomorrow, so I decided against it.

Paused Bench Press
45x12
135x4
185x2
210x3x3 Vids. Really easy.

Pec Deck
85x15
100x12

Lat Pulldown
100x15
110x14

DB Row
65x13, 12

Lateral Raise
15x15, 14

Concentration Curl
20x15, 15, 12
15x15, 14

Machine Preacher Curl
First Cluster 30 sec between sets
20x15
10x7, 6, 6 This was supposed to be sets of 30, 15, 15, and 15, but my biceps suck and have no stamina so...
Second Cluster 30 sec between sets
10x12, 6, 5, 5 Again, my biceps are teh sux

Cable Tricep Pressdown
85x15
100x13, 12
First Cluster 30 sec between sets.
50x30, 15
40x15
30x15
Second Cluster 30 sec between sets.
40x30, 15
30x15, 15

Notes: I have to get my biceps better conditioned somehow. They crap out fast and hard.

[jshaw5]

How do you like PH3 so far? I actually strongly considered running that before I decided to do TSA. I think I really need to spend some time with a hypertrophy focus, but after my chit performance at nationals I wanted to get my confidence back up and hit some PR's.

[mstatefan91]

How do you like PH3 so far? I actually strongly considered running that before I decided to do TSA. I think I really need to spend some time with a hypertrophy focus, but after my chit performance at nationals I wanted to get my confidence back up and hit some PR's.

I like it so far. My calves do not. I've been limping around the past 2 days lol

[jshaw5]

I like it so far. My calves do not. I've been limping around the past 2 days lol

lol if I ran PH3, I don't know if I'd do that blood restriction crap haha.

[mstatefan91]

lol if I ran PH3, I don't know if I'd do that blood restriction crap haha.

I've only done it the one time (on the calves), and not even for the full 4 sets. My feet started cramping up, and I said fuk it. Idk if I'm going to give it another go or not. Doubtful. The sets of 30, 15, 15, 15 do enough to get blood into the area without compressing my muscles.

[mstatefan91]

Ph3 Phase 1
Week 1 Day 6: Squats and Legs

Squat
45x5, 3
135x3
225x2
275x1
300x5x3 Vids of all sets. Felt fine.

Leg Extension 30 sec rest between sets
65x30, 15, 15, 15

Hamstring Curl 30 sec rest between sets
40x30
45x15, 15, 15

Calf Raise
90x12x3
Cluster 30 sec rest between sets
50x30, 15, 15, 15


Week 2 Day 1: Squat, Bench, and Deads

Squat
45x10, 3
135x3
225x2
265x9x3 Vid of 3rd set.

Bench Press
45x12
135x4
185x9x3

Deadlift
135x6
225x3
275x1
315x1
330x7x2 Vid of 2nd set. The bar got twisted on me somehow in the 2nd set. I tried to correct it on the 6th and 7th reps.



Notes: Kinda getting used to the higher rep work.

[mstatefan91]

Ph3 Phase 1
Week 2 Day 2: Upper Body Hypertrophy

Incline DB Press
65x8
70x6

Lat Pulldown
140x8
150x7, 6

T-Bar Row
115x6, 6

Seated Military Press
115x7, 6

DB Curl
30x8, 8, 8, 7, 6

Machine Curl 30 sec rest between sets
20x20, 10
15x10
10x10

Cable Pressdown
115x8
130x8, 8, 7, 7
Cluster 30 sec rest between sets
70x20, 10
60x10, 10


Week 2 Day 3: Squat, Bench & Legs

Squat
45x10, 3
135x3
225x2
255x1
285x7x3

Bench Press
45x12
135x4
185x1
200x7x3

Leg Extension
135x10, 10

Leg Curl
90x10, 10

Calf Raise
110x8
140x8
160x8, 8
Cluster 30 sec rest between sets
90x20, 10, 10, 10

[KenshinH]

How do you like PH3 so far after 1 week?

[MatTheCur]

replies to thread, doesn't even get recognized for said reply.

harumph.

Does the program call for t'n'g reps on bench, or are you pausing?

[mstatefan91]

How do you like PH3 so far after 1 week?

I'm on the 3rd week now, and I'm enjoying it. Some of the workouts are a bit long, but I have some free time this semester. I have some workouts to post later (now that I think about it) lol

replies to thread, doesn't even get recognized for said reply.

harumph.

Does the program call for t'n'g reps on bench, or are you pausing?

I'm doing t'n'g for the 9/7 rep sets and paused for the 5 rep sets.

[mstatefan91]

Sorry for the lack of updates guys. Been busy grading homeworks and doing lab work (been swamped really), but I have not quit Ph3. I completed phase 1 and am on to phase 2.

Instead of doing the rep test, I decided to actually test my maxes, and I kinda drug it out for a full week. I decided to do a max test because the workouts at the end of phase 1 had become incredibly easy. The weights just weren't challenging enough. The rep test only allowed for a small increase in max if you got over 5 reps with the test weight.

Anyway, here they are:
Back Squat
405
Bench Press
265 I can't get past this friggin weight...
Deadlift
470
Front Squat For chits and giggles
330 All time PR, and I haven't trained it at all

Ph3: Phase 2
Week 1 Day 1: Squat, Bench, Dead

Back Squat
45x10
135x4
225x2
275x1
305x8x2

Bench Press
45x12
135x4
185x2
200x8x2

Deadlift
135x6
225x3
315x1
355x6x2

[mstatefan91]

Ph3 Phase 2
Week 1 Day 2: Upper Body

DB Incline Press
65x8x2

Lat Pulldown
130x8
140x7x2

T-Bar Row
115x7, 7

Military Press
115x7, 7

DB Curl
30x8, 8, 8, 8, 7

Machine Curl 30 secs rest between sets
20x20
15x10, 10, 10

DB Tricep Extension
70x8, 8, 7, 6, 6

Tricep pressdown 30 secs rest between sets
70x20, 10
60x10
50x10

[KenshinH]

Pretty good numbers from the max testing. Nice work!

[mstatefan91]

Pretty good numbers from the max testing. Nice work!

Yep, everything is coming back. Today's workout is gonna suck... big time... sets of 6 with 325 on squat... hmmm lol

[mstatefan91]

Ph3 Phase 2
Week 1 Day 3: Squat, Bench, Legs

Back Squat
45x8
135x4
225x2
275x1
295x1
325x6x3 Belted. Not as bad as I expected. I've been grossly underestimating myself on squat.

Bench Press
45x12
135x4
185x2
210x6x3

Leg Extension
140x10
150x9

Hamstring Curl
110x10x2

Calf Raise
230x8, 8, 8, 7
Cluster set: 30 secs rest between sets
140x20, 10, 10, 10

[mstatefan91]

Ph3 Phase 2
Week 1 Day 5: Deadlift, Bench, and Upper Body

Deadlift
135x6, 2
225x2, 1
275x1
315x1
365x1
400x3x3 These kinda sucked.

Bench Press
45x12
135x4
185x2
205x1
225x4x4 These were easy.

Pec Deck
100x15, 13

Lat Pulldown
120x15, 12

DB Row
60x12x2

Lateral Raise
20x12x2

Concentration Curl
20x15, 15, 13, 12, 12

Tricep Press Down
100x15, 13, 12

[mstatefan91]

Ph3 Phase 2
Week 1 Day 6: Squat and Legs

Back Squat
45x9
135x4
225x2
275x1
315x1
345x4x4 These were tough until the last set. I got royally pissed off at an a$sh*le (I won't bore you with the details). At any rate, anger is a powerful tool. Didn't feel like I was lifting anything on the last set.

Leg Extension
150x10
155x9

Hamstring Curl
115x10
120x8

Calf Raise
270x8, 7, 7, 7
Cluster: 30 sec rest between sets
180x20, 10, 10, 10

[KenshinH]

Haha anger can definitely help during lifting. I've always put it to good use when I can, but in general, I can't sustain the anger for the whole workout.

[mstatefan91]

Haha anger can definitely help during lifting. I've always put it to good use when I can, but in general, I can't sustain the anger for the whole workout.

This is the first time that I've been genuinely pissed off during a workout (sure, I've gone in to the gym mad about something that happened beforehand), and it lasted a good 10 minutes or so before I got a hold of my emotions and let it go. But I swear, I could have squatted 450+ and not known the difference lol

[mstatefan91]

Ph3: Phase 2
Maxing: Back Squat/Bench Press

Back Squat
45x8, 3
135x5
225x2
275x1
315x1
350x1
385x1 Vid.
415x1 Vid.
430x1 Vid. Bit of a grinder. Not surprising though. I think I'm good for 450 rested up

Bench Press
45x12
135x4
185x2
205x1
225x1
255x1 Vid.
275x1 PR Vid. PHUCK YEAH!!!!!



Notes: So I finally hit 275, a goal I've been chasing after for a long long time. Now I need to pause it

[KenshinH]

Great job on the bench PR and 430 squat P!

On the bench attempt, were you pretty confident so you didn't get a spotter?

[mstatefan91]

Great job on the bench PR and 430 squat P!

On the bench attempt, were you pretty confident so you didn't get a spotter?

On the bench attempt, I basically told myself I was getting it no matter what. So I didn't even think to get a spotter. Extra adrenaline from not wanting to die probably made the difference. Would not recommend. Was stupid on my part but paid off.

I did have a plan though. Everytime I've failed 275/bench has been at my triceps. There are safety pins right about that level on the bench. I never just crash and burn. I've always been able to hold it at that level for a few seconds before giving up. I was just gonna rack it on the safety pins.

[MatTheCur]

Sweet man! Grats on those two PRs! HUGE!

[mstatefan91]

Sweet man! Grats on those two PRs! HUGE!

Thanks dude! I also hit a 480 deadlift. Gonna take a couple of days off now. I feel like slightly used meat lol

[MatTheCur]

Thanks dude! I also hit a 480 deadlift. Gonna take a couple of days off now. I feel like slightly used meat lol

Better payoff

[Juggernaut0]

Bench PR was a long time coming. Good work man. Stay healthy!