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  1. #91
    I occasionally lift heavy mstatefan91's Avatar
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    2/17/2019

    High bar Squat
    45x5, 5
    135x5
    185x5
    205x5
    225x5
    245x5
    275x5, 5, 5, 5

    This was supposed to be a long, destroy my legs, workout but that was not to be. Got told to come home to deal with my sick doggo.. He's ok.. just has a weak stomach..
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  2. #92
    the battousai KenshinH's Avatar
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    Aww, hope your dog is okay!

    I hate it when my workouts get interrupted, but sometimes life calls.
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  3. #93
    I occasionally lift heavy mstatefan91's Avatar
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    Originally Posted by KenshinH View Post
    Aww, hope your dog is okay!

    I hate it when my workouts get interrupted, but sometimes life calls.
    It frustrated me at first, but I took a deep breath and went in understanding..

    He's fine. He's enjoying the extra attention and boiled chicken/potato lol
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  4. #94
    I occasionally lift heavy mstatefan91's Avatar
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    2/19/2019

    Bench Press
    45x5, 5
    135x5
    185x5
    205x5
    210x5, 5
    200x5
    These were supposed to be RPE @7 The second 210 set was closer to 8 than 7 so I dropped it on down.

    CGBP @6
    145x10
    150x10, 9

    DB Shoulder Press @6
    30x10
    40x10, 9, 8 (triceps were burning on out)

    And that's all I did. There were optional exercises but it was getting late (missed the morning alarm so went after work)..

    Deadlift tomorrow
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  5. #95
    the battousai KenshinH's Avatar
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    Good to hear your dog's fine!

    Doing CGBP after regular benching is going to fry your triceps, much less shoulder pressing after all that lol
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  6. #96
    I occasionally lift heavy mstatefan91's Avatar
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    Originally Posted by KenshinH View Post
    Good to hear your dog's fine!

    Doing CGBP after regular benching is going to fry your triceps, much less shoulder pressing after all that lol
    Yeah we shall see if that order continues. I'm fine with those exercises in the same workout.. but back to back to back is brutal
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  7. #97
    I occasionally lift heavy mstatefan91's Avatar
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    2/21/2019

    Deadlift
    135x3, 2
    225x1, 1
    275x1
    315x3x6 (6 sets of 3) Supposed to be @7 but the further I got into the sets, the easier they became.. Last sets were more like @5.5-6
    405x1 @8 Decided I'd give it a whirl.. Bit shaky going up but not hard at all.. just hard to get my belt around my fat belly lol

    Pendlay Row
    135x10
    185x5 @8 Overdid it
    145x10, 10 @6

    Lat Pulldown
    100x12
    110x12, 12 @6

    V-Grip Cable Row
    120x12, 12, 12 @6

    Pretty solid 40 minute session.
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  8. #98
    the battousai KenshinH's Avatar
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    Nice workout for a short time window

    I also find that my deadlift sets get easier as I do them, as long as they're nowhere close to max weight or AMRAPs.
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  9. #99
    I occasionally lift heavy mstatefan91's Avatar
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    2/23/2019

    High Bar Squat
    45x5, 5, 5, 5, 5 (I could not get loose)
    135x5, 3
    225x1
    255x1
    285x5x4 Vid of 4th set.. Very meh squats.. beltless.. I will say that they higher bar position is working my core

    Sumo Deadlift
    135x5
    225x10, 10, 10

    Leg Press
    90x10
    180x10, 10, 10

    Leg Extension
    60x12
    75x12 left quad tendon (not sure which one) started getting cranky about this.. so I called it quits



    Originally Posted by KenshinH View Post
    Nice workout for a short time window

    I also find that my deadlift sets get easier as I do them, as long as they're nowhere close to max weight or AMRAPs.
    Yeah I prefer a shorter workout but that isn't always feasible. Deadlifts and bench always get easier for me across sets.. Squats get harder.
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  10. #100
    the battousai KenshinH's Avatar
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    I haven't done high bar in forever lol

    You're going low even from that angle, so that must mean it's really low from a neutral side angle
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  11. #101
    I occasionally lift heavy mstatefan91's Avatar
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    2/24/2019

    Paused Bench Press
    45x8, 8
    135x5
    185x3
    205x2
    225x2x8 These started feeling really solid after the 5th set. Trying to get my groove back

    CGBP
    155x10x3

    DB Shoulder Press
    30x8
    45x5
    55x5x6 building that neuromuscular pathway again.. supposed to be 3 sets of 10 but I decided this would get me extra practice lol

    Lateral Raise
    20x15x3

    Cable Tricep Pushdown
    50x15, 15
    40x15



    Originally Posted by KenshinH View Post
    I haven't done high bar in forever lol

    You're going low even from that angle, so that must mean it's really low from a neutral side angle
    Low bar feels like 2nd nature to me as far as squatting goes. I'm doing high bar to focus on my quads a little and to just challenge myself a little bit.. likely do it for this 6 week block and then go back to low bar.
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  12. #102
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    Originally Posted by mstatefan91 View Post
    Low bar feels like 2nd nature to me as far as squatting goes. I'm doing high bar to focus on my quads a little and to just challenge myself a little bit.. likely do it for this 6 week block and then go back to low bar.
    High bar just feels weird haha.
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    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

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  13. #103
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    Dup

    Ok so I think the program roulette is coming to an end.. I get this way every year around this time (it needs to stop), and I always settle on something DUP related.. What a shock.. I did that again.

    So basically, Tuan emailed me his excel sheet for his DUP program that he has run successfully for 2 or more years.. The layout is pretty simple:

    5 days a week. Hit the 3 PL moves 3 times/week. Rotate between power (5 sets of 3), strength (4 sets of 4) and hypertrophy (4 sets of 8) throughout the week.. hitting each for each lift once a week

    There is also an accessory day to hit the minor muscles/muscle groups more specifically.

    It is a 3 week block with the option to deload or the option to go straight on to the next 3 week block. I think I will start by going 3 weeks on and 1 week deload..

    So each week within the block you move up 5 pounds for bench and 10 pounds for squat/deadlift except for on power.. That holds constant for the 3 week block.. If you hit all of your sets/reps successfully then you move up 5-10 pounds on your training max which effectively raises all of your training sets up some in weight..

    Over the course of a year, you could theoretically add 65 pounds to your bench and 130 pounds to your squat/deadlift.. Obviously, setbacks happen and that will not come close to being reality..





    TLDR posting some training next
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  14. #104
    I occasionally lift heavy mstatefan91's Avatar
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    03/01/19

    Squat
    310x3x5 These were not easy.. I am a weak bird

    Bench
    215x4x4 These were easy.. so maybe bench is about to rebound in a big way



    03/02/19

    Deadlift
    365x3x5 Holy chit balls these were the hardest deadlifts I've ever completed.. I mean it was like the weight was just dead (no pun intended) on the floor.. I had zero leg drive and this was a lot of back

    Squat
    310x4x4 And then this makes no sense because these were easier than the day before.. Had no leg drive on deadlifts but squatted this like the bar was empty

    Bench
    195x8x4 Pretty easy hypertrophy sets



    So, I learned two things:

    1.) Training back to back days to start this program was probably not a great idea.. I did it and it's done but I wouldn't recommend it..

    2.) Walking is hard after back to back days of squatting
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  15. #105
    the battousai KenshinH's Avatar
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    Strong start P!

    The back-to-backs are tough initially but you get used to it quickly. In fact, my Day 2 squats normally feel stronger and better than Day 1.

    I think that comes from one more day of recovery from Day 4 of the prior week (when you have to do heavy deadlifts and volume squats).
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  16. #106
    I occasionally lift heavy mstatefan91's Avatar
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    3/4/2019

    Bench
    220x3x5 Paused. Really easy.. Bench groove coming back strong


    Deadlift
    320x8x4 After Monday's deadlifts, I was really apprehensive about these. I chose a different bar just in case that had something to do with it.. Not sure if it did or didn't but these were a lot easier

    Pendlay Row
    185x5x3 Little too heavy on the last set.. should have dropped the weight some

    Quick workout.. In and out in 50 minutes.. Lots of deadlift volume.. We will see if the 4x8's continue

    Originally Posted by KenshinH View Post
    Strong start P!

    The back-to-backs are tough initially but you get used to it quickly. In fact, my Day 2 squats normally feel stronger and better than Day 1.

    I think that comes from one more day of recovery from Day 4 of the prior week (when you have to do heavy deadlifts and volume squats).
    Thanks Tuan!

    Part of this is getting my nutrition dialed in again.. Been slacking on that since January.. Got to get my protein intake back up..
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  17. #107
    I occasionally lift heavy mstatefan91's Avatar
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    Don't think I ever showed you guys my 485 squat from this time last year.. might as well show it off now

    March 27, 2018

    Squat
    485x1

    S/B/D: 485/305/500 lbs

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  18. #108
    the battousai KenshinH's Avatar
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    Nice squat!

    Looked like you had a little bit more in you too.
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  19. #109
    I occasionally lift heavy mstatefan91's Avatar
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    Originally Posted by KenshinH View Post
    Nice squat!

    Looked like you had a little bit more in you too.
    I would agree but I was worried about fatigue and who was spotting me.. I wish I had jumped on up to 495 but maybe I can hit that by the beginning of the summer..
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  20. #110
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    3/05/2019

    Lat Pulldown
    55x8
    85x6
    100x6
    120x6
    140x6x4

    DB Row
    55x8
    65x8
    75x8x4

    Calf Raise
    90x12, 12, 10, 10

    DB Curl
    30x10, 10
    25x10
    20x10

    Rear Delt Fly
    30x15x3

    Tricep Pushdown
    30x12
    42.5x12x4

    Facepulls
    20x30x2

    in and out in under 40 minutes.. got some blood moving around more than anything else.
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  21. #111
    Registered User jshaw5's Avatar
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    Originally Posted by mstatefan91 View Post
    I would agree but I was worried about fatigue and who was spotting me.. I wish I had jumped on up to 495 but maybe I can hit that by the beginning of the summer..
    Nice squat. I'd say you had 495 in you. How close to that do you think you are now?
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    PR's - Gym / Meet
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    Bench - 315 lbs / 125 kg (275 lbs)
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  22. #112
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    Originally Posted by jshaw5 View Post
    Nice squat. I'd say you had 495 in you. How close to that do you think you are now?
    If my life depended on it I could probably hit 425-435 but I wouldn't try much above that.. I'm thinking 3 or so months of consistent training will have me feeling pretty good about it again..
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  23. #113
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    3/06/2019

    Deadlift
    135x4, 3, 2
    225x2
    275x1
    315x1
    365x4x4 These were easier than the 5 sets of 3 earlier this week. Was going to have a vid for you guys but I received a phone call in the middle of the lift and it corrupted the file..

    Squat
    45x8, 6, 4
    135x4
    225x1
    275x5x5 After speaking to T and going through this first week I have decided to make the squat/deadlift hypertrophy 4-5 sets of 5-6 reps instead of sets of 8.. I will likely keep bench at sets of 8 until I can't physically lift the weight for 8 reps then I'll switch it to this system as well

    OHP and bent row skipped because I ran out of time. Session completed in 45 minutes

    No idea what my body weight is.. My scale at home died and I haven't replaced the batteries.. May not replace them for a month or so and see what happens without keeping an eye on it

    First week down. Hardest workout is definitely day 2 with squat, bench and deads all on the same day
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  24. #114
    the battousai KenshinH's Avatar
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    How was the first week?
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  25. #115
    I occasionally lift heavy mstatefan91's Avatar
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    Originally Posted by KenshinH View Post
    How was the first week?
    Definitely challenging. I think this will get better as I get used to the volume/frequency. I enjoyed it overall
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  26. #116
    the battousai KenshinH's Avatar
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    Originally Posted by mstatefan91 View Post
    Definitely challenging. I think this will get better as I get used to the volume/frequency. I enjoyed it overall
    It'll get better for sure as your body adapts to the increase in workload.

    Even now, sometimes my body is trashed after week 1 and I wonder how I'm going to do week 2, much less week 3, with the increase in weight. But the work gets done on week 3 most of the time.
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  27. #117
    I occasionally lift heavy mstatefan91's Avatar
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    3/08/19

    Bench Press
    45x12
    135x4
    185x2
    205x1
    225x4x4 Paused. Very very easy.. The bench groove is coming back and I'm loving it

    Squat
    45x8, 4, 2
    135x4
    225x2
    275x1
    295x1
    315x3x5 beltless first set but I felt like I wasn't tight.. Belted 2nd and 3rd set but my belly was so bloated that I struggled to get it on (currently like 210 lb with a medium inzer double prong belt). I had pork/rice/edamame with a bunch of soy the night before and was holding a lot of water.. beltless the last 2 sets and they were easy

    Press
    45x8
    95x5
    115x5
    125x5, 5 right front delt didn't like the last set. We will see how it goes going forward but I may have to sub it.. My right shoulder has been finicky for a couple of years about BB OHP


    I think I want a new belt.. not just cause I got fat but because I have wanted a lever ever since I ordered that double prong 5+ years ago.. I never came close to the narrowest setting on the prong medium belt.. usually was about 4/9 to 2/9 on the prongs with 1 being the last prong.. so I think a large may be more appropriate even if I lose some weight.
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  28. #118
    I occasionally lift heavy mstatefan91's Avatar
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    Ordered the black 10mm lever belt today in large.. Hopefully it will be here by summer

    I almost ordered it through amazon because it said Forever Belt by Inzer but then it was sold by Cain power designs and I paused before purchasing it that way.. Went to the reviews and some of the purchasers are saying that it is not really an Inzer belt but an imitation.. I'm not sure if they're correct or not but I decided to go through InzerNet's website instead..

    So I'm not sure if that belt on Amazon is actually an Inzer belt or an imitation but I didn't want to take the chance.
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  29. #119
    the battousai KenshinH's Avatar
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    I bought a Best belt 13mm single-prong a few years ago and really like it. Since I wear it differently for squats and deads, I didn't want to deal with a lever belt lol
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  30. #120
    I occasionally lift heavy mstatefan91's Avatar
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    Originally Posted by KenshinH View Post
    I bought a Best belt 13mm single-prong a few years ago and really like it. Since I wear it differently for squats and deads, I didn't want to deal with a lever belt lol
    I wear it basically the same. Sometimes I tighten it a bit more for really heavy squats but never for deadlifts.. I've wanted a lever ever since I got my original belt years ago. Finally just decided to do it..

    Still not sure about the amazon Inzer belt.. I'm skeptical because I can't see Inzer allowing a 3rd party company to sell their product on Amazon.. Why wouldn't they just do that?
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