Muzzlrpress' road to 1300 and beyond

[Muzzlrpress]

Cheers gentlemen!

[-Lucifer]

Nice workout, fam. For how long have you been avoiding the gym?

[Muzzlrpress]

Nice workout, fam. For how long have you been avoiding the gym?

Took last week off excluding some stuff on Friday that isn't worth mentioning.




Meet results will be posted tonight. Did not hit 1300, but I increased my total and got two PRs. Will have my next meet in April, which will be the shortest time I've ever had between meets.

[MainelyMan]

He's back!

[Muzzlrpress]

He's back!

And ready to conquer the world!



Well, after I get my strength back. Chit is hard right now.

[Muzzlrpress]

USAPL State Championships 2015







Squats

1st attempt: Felt good. Wasn't recorded

2nd attempt: Heavy, but not too heavy

3rd attempt: Had to fight for it. Thought I was too high and was nervous as I racked it.

Bench

1st attempt: Easy

2nd attempt: Was out of my groove and missed it.

3rd attempt: Got tight and pushed it out.

Deadlifts

1st attempt: Easy

2nd attempt: Bit of a struggle at lockout.

3rd attempt: Was amazed at my speed off the floor, but the lockout wasn't happening. Need to strengthen my ass muscles.


New total of 1289.8. I am pleased.

[Muzzlrpress]

Bench
Barx10
135x8
185x3
225x1
245x8
245x4
225x4
185x8

Strength definitely isn't back yet, but I'll beat myself back into shape soon.


Cable Rows
150x3x10

Dips
20, 14, 14

T Bar Rows
90x3x10

Rope Pushdowns
3x10

Not bad. Can't wait to be me again though. On well, only a matter of time.

[Johnny778877]

awesome job! looked like you crushed those squats. what were your second and third deadlifts? video cut out for me

[Muzzlrpress]

awesome job! looked like you crushed those squats. what were your second and third deadlifts? video cut out for me

Thanks man. 2nd was 512, third was 523. 523 went up fast but my butt let me down

[Muzzlrpress]

No more warm up sets for the same reps as my top sets anymore. Don't feel like it.


Squats
Barx8
135x6
225x3
275x1
330x3x8

Leg strength hasn't gone down it seems, though easier warm ups likely contributed.





Leg Extensions
3x10

Lying Leg Curls
3x10

[JRMoore82]

Just saw the meet vid! Nice showing!!

You got a narrow deadlift stance.

[Muzzlrpress]

Just saw the meet vid! Nice showing!!

You got a narrow deadlift stance.

My heels almost touch, and I can pop off the floor so easily.

That damn lockout though!

[JRMoore82]

My heels almost touch, and I can pop off the floor so easily.

That damn lockout though!

Not much you could have done. Hips where fairly close, you start thrusting at start as opposed to after knees are past.........

Just gotta get them glutes up. Ever tried running Sumos?

[Muzzlrpress]

Not much you could have done. Hips where fairly close, you start thrusting at start as opposed to after knees are past.........

Just gotta get them glutes up. Ever tried running Sumos?

I dabbled for a bit. I still hate them. I'm going to do extra glute things from here on out though. I'm thinking glute bridges and SLDLs. What do you like to do?

[JRMoore82]

I dabbled for a bit. I still hate them. I'm going to do extra glute things from here on out though. I'm thinking glute bridges and SLDLs. What do you like to do?

Sumos are definitely a bitch! I added them to strengthen my hip flexors (for squats) and now that **** is becoming as strong as my conventional. But you either can get a sumo or not. At least with the conventional we can fight/muscle that ****er up if need be. But your hip flexors don't seem to be the issue.

As for glutes/lockout. High Rep (12-15) Barbell hip thrusts and RDL's personally. SLDL are definitely good but for me it carries over to my conventional and then my form gets all dicked up. Plus I don't feel it a lot in the posterior chain. The hip thrust gets my ass on fire like I'm in prison (no homer, protect that booty with a clinch yo) and the RDL's (snatch grip) just engrave the movement itself.

Good Mornings supposedly help conventional as well but honestly it hasn't helped mine a lot. It's helping my squat though, only reason I'm doing them still.

[Musclekid92]

Awesome job, Muzz! Congrats on the PR's, 1300 in April! For your lockout, pointing your toes out more will help and maybe widening your stance a tad. That and stretching your hip flexors and quads will help you flex dem cheeks at lockout (no homo).

[JRMoore82]

Awesome job, Muzz! Congrats on the PR's, 1300 in April! For your lockout, pointing your toes out more will help and maybe widening your stance a tad. That and stretching your hip flexors and quads will help you flex dem cheeks at lockout (no homo).

Not sure if widening stance would be beneficial for him. He has really good speed with where he's at.

I do think toes out is definitely viable!!

[Muzzlrpress]

Hip thrusts and pointed toes. Thanks for the advice gentlemen! When I hit 1300, I will consider myself strong.

[MainelyMan]

You make that 330 set look like a warm up.

[Musclekid92]

Not sure if widening stance would be beneficial for him. He has really good speed with where he's at.

I do think toes out is definitely viable!!

True, there is definitely a trade off. Toes out should be enough to allow for better hip extension and keep the floor speed up. For me, I had to do a little bit of both to be able to really get my hips firing.

[Muzzlrpress]

12/25/15

Paused Squats
Barx10
135x5
225x3
275x4x5

BB Glute Bridges
225x4x10

[Muzzlrpress]

Changing the rep scheme from 8/3/5/2 to 8/6/4/2.

Should be interesting

[JRMoore82]

^^i likes!!

[Muzzlrpress]

12/28/15

Bench
Barx10
135x5
185x1
225x1
245x3x6
245x4

Dips
20,16,12

Cable Rows
3x10

T Bar Rows
3x10

Overhead Cable Tricep Extensions
3x10

[Muzzlrpress]

12/29/15


Squats
Bar x 10
135x5
225x1
275x1
315x1
345x4x6

Awwww ye

Lying Ham Curls
3x10



That was it for this week. Decided to rest my shoulder Thursday, and stay at home playing fallout 4 Friday.


Now for the resolutioners

[Muzzlrpress]

Lifted Monday, but it was nothing spectacular. I'm taking some gym time off to allow my shoulder to heal. It will also allow me to recover from this cold a bit faster.

Since doctors are expensive, I decided to scour Google for answers, and all signs point to shoulder impingement. It's been affecting me since before the meet, so I'd better get a handle on it now before it becomes serious. It's been holding back bench progress, so I just have to let it heal.

Ibuprofen and fish oil seems to be doing the trick. Hope to be pushing again soon.

[Johnny778877]

that sucks man, do you do shoulder dislocations? I find if I sleep on my arms weird and have some shoulder pain its almost an instant cure

[Turtora]

try this, buddy



i can post my daily routine for shoulder impingement if you'd like

[Muzzlrpress]

that sucks man, do you do shoulder dislocations? I find if I sleep on my arms weird and have some shoulder pain its almost an instant cure

Haven't. Will now though

try this, buddy



i can post my daily routine for shoulder impingement if you'd like

that sounds great

[JRMoore82]

Turtora always got those answers