mstatefan91's Back to Basics

[mstatefan91]

Better payoff

I feel fine. Got some good sleep and food in the past few days. Gonna try 335 for 3 sets of 7 on squat today

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

Gonna try to

[mstatefan91]

Started Phase 3 today

Back Squat
335x7x3 Vid of second set.

Bench Press
215x7x3 Vid of third set.

Deadlift
370x5x3 Vid of third set.



Notes: Squats were easier than expected. Bench got easier as it went. Deadlift felt heavy as chit but moved fine.

[mstatefan91]

Some highlights from the past couple of workouts.



The deadlifts were ugly and felt ugly...

HUGE PR on bench again.
240x6 on an AMRAP. I don't think I've ever gotten more than 4 with 240 and wouldn't be shocked if it had actually been 3.

Probably could have gotten 7 if I had had a spotter but didn't risk it. I'll get it next week.

Anyway, bench continues to go up. This projects my max to around 285. Kinda crazy...

[KenshinH]

Great bench progress. Nice to see a lift that's been stuck for you moving again.

[mstatefan91]

Great bench progress. Nice to see a lift that's been stuck for you moving again.

Thanks. The only thing I know to attribute it to is the frequency and volume. Benching 3 times a week for a whole bunch of reps seems to be the key..

[KenshinH]

Thanks. The only thing I know to attribute it to is the frequency and volume. Benching 3 times a week for a whole bunch of reps seems to be the key..

It is for me. Motor pattern efficiency and all that.

I didn't start making progress on my bench again until DUP. I had been hitting volume PRs until my recent wrist injury stalled progress.

[MatTheCur]

Suh-weet, sir! Deads may have been ugly, but they went up, and that's a step forward (as long as you didn't pull any mooskles )

[mstatefan91]

It is for me. Motor pattern efficiency and all that.

I didn't start making progress on my bench again until DUP. I had been hitting volume PRs until my recent wrist injury stalled progress.

Staying healthy is the key

Suh-weet, sir! Deads may have been ugly, but they went up, and that's a step forward (as long as you didn't pull any mooskles )

The mooskles are still ok... for now... lol

[mstatefan91]

Preface: So I went in today to do my heavy deads/bench. My left elbow has been acting up the past few weeks, and today was no different. I went to bench first because all of the platforms were taken.

Elbow was tender just benching the bar to get warmed up. So, I cancelled the 5 sets of 3 I was supposed to do and decided I was just gonna do some heaviesh singles and call it a day on bench.

Well, that is what happened...



Bench Press
45x12
135x4
185x2
205x1
225x1
240x1
255x1 The plan was to stay here and hit a few singles.. Except, the weight flew up. Like literally the easiest rep of 255 in my life.
275x1 Vid. Another easy rep. Something wonky happened with my wrists, and it still didn't affect me.
285x1 PR This one was a bit tougher, but damn I've gone from struggling to bench 260/265 to seeing 300 as a very real possibility this year. So strange..

So I did that and I decided to see where deadlift went. If 455 was easy then I was going for the 5 plate pull. 5 plates has been a mental block for me for YEARS. Even walking up to it today, I could feel that old sinking feeling in the back of my mind that it wasn't even going to budge it.

Deadlift
135x5
225x2
315x1
365x1
405x1
455 Flew up. Decided to go for it.
495x1 PR Vid. Holy chit guys. I dunno how or why this is all happening, but I will take it.

Shout out to my fan club today. Maybe that's why I hit the 5 plate pull lulz

[DominationStation]

Too bad you can't title your video correctly

[mstatefan91]

Too bad you can't title your video correctly

Dammit lol

Edit: fixed

[MatTheCur]

Dude.

[mstatefan91]

Dude.

[img]http://i.imgur.com/zJf5Pgj.png[/mg]

Thanks dude! Feels good

[jshaw5]

Elbow's flaring up, so naturally a PR is in order lol. Nice job grinding that one out. Strong deadlift PR too.

[mstatefan91]

Elbow's flaring up, so naturally a PR is in order lol. Nice job grinding that one out. Strong deadlift PR too.

Idk. It's not the weight that is bothering the elbow. It's the amount of repetitions. Benching 3 times a week, military press, db incline press, db tricep extensions, cable extensions.

Thanks bro

[KenshinH]

These are great lifts. Congrats P!

[BombDonald]

Nice lifts man. That 495 was FAST off the floor, I'm actually surprised it slowed down at lockout,

[mstatefan91]

These are great lifts. Congrats P!

Thanks bro!

Nice lifts man. That 495 was FAST off the floor, I'm actually surprised it slowed down at lockout,

Lol tell me about it. My problem used to be breaking off the floor and now it is finishing at the top. Ahh well. Just something new to work on

Thanks Bomb

[Juggernaut0]

Excellent work sir!

[mstatefan91]

For anyone still subbed, here is some footage of recent PR's in squat and bench and a little squat training at the end.

[MatTheCur]

I'm still here! I'll check it out in FireFox in a bit... Chrome is giving me trouble with embedded videos for some reason.

[mstatefan91]

For anyone still subbed, here is some footage of recent PR's in squat and bench and a little squat training at the end.

bump

Link in case embedded vids aren't working.

https://www.youtube.com/watch?v=mktUmqMAECo

I'm still here! I'll check it out in FireFox in a bit... Chrome is giving me trouble with embedded videos for some reason.

Yep. I'm having the same issues

[MatTheCur]

bump

Link in case embedded vids aren't working.

https://www.youtube.com/watch?v=mktUmqMAECo



Yep. I'm having the same issues

Those were all strong, man. Grats on the PR! Didn't even look like too much of a struggle, honestly.

Also, for embeds, they work fine in Firefox, but nowhere else. Very odd.

[mstatefan91]

Those were all strong, man. Grats on the PR! Didn't even look like too much of a struggle, honestly.

Also, for embeds, they work fine in Firefox, but nowhere else. Very odd.

Thanks dude. The 470 definitely felt heavier than it looks in the vid. I maybe could have squeezed out 475-480 before form broke down horribly, but I'll take the PR and my health.

Bench has skyrocketed. High volume and high frequency have been the key for me.

I'll check it out on firefox. Odd indeed.

[KenshinH]

You still lift?

j/k

Great job on the PRs man. I see that you're doing PH3. I assume you like it?

[mstatefan91]

You still lift?

j/k

Great job on the PRs man. I see that you're doing PH3. I assume you like it?

Thanks dude, the results of Ph3 are enjoyable. I would not say that I like every workout. There are many I endure for the end goal lol

But seeing as this is my 3rd time through the program, I'd have to say that I do like it, overall and would recommend it.

[mstatefan91]

Ph3 Phase 1
Week 2 highlights

I'm going to try to upload a weekly highlight video of what I think were my better lifts or just the last sets of big volume PR's



Still not seeing embedded videos on chrome so link:
https://www.youtube.com/watch?v=SOgtg-WrRTM

[mstatefan91]

New journal if anyone cares (I don't expect you to ): http://forum.bodybuilding.com/showth...post1484451971

[mstatefan91]

ba bump