Barbells, Dumbbells, and Life's Journey

[mstatefan91]

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..

[KenshinH]

Aww, hope your dog is okay!

I hate it when my workouts get interrupted, but sometimes life calls.

[mstatefan91]

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

[mstatefan91]

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

[KenshinH]

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

[mstatefan91]

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

[mstatefan91]

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.

[KenshinH]

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.

[mstatefan91]

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

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.

[KenshinH]

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

[mstatefan91]

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

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.

[jshaw5]

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.

[mstatefan91]

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

[mstatefan91]

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

[KenshinH]

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).

[mstatefan91]

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

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..

[mstatefan91]

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

[KenshinH]

Nice squat!

Looked like you had a little bit more in you too.

[mstatefan91]

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..

[mstatefan91]

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.

[jshaw5]

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?

[mstatefan91]

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..

[mstatefan91]

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

[KenshinH]

How was the first week?

[mstatefan91]

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

[KenshinH]

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.

[mstatefan91]

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.

[mstatefan91]

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.

[KenshinH]

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

[mstatefan91]

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?