Barbells, Dumbbells, and Life's Journey

[mstatefan91]

Recent Lifting

Assistance Day
Pullups
BWx6, 5, 5, 5

DB Row
65x8
80x8
90x6
100x6

Lat Pulldown
140x6, 6, 6

V-grip Cable Row
140x8
160x6, 6

Face Pulls/Tricep Pushdown
50x8
57.5x6, 6 Not really focusing on strength here at the moment. Just getting the blood flowing a little bit

EZ-bar curl
30x10, 10, 10

Hammer Curl
25x8, 8, 8

Leg Raise
BWx10, 8, 8



Recovery Day

Front Squat
45x8, 4, 2 hamstrings still really sore from volume day
135x4, 2
185x3
205x1
225x1
245x1
Belt added
270x5x3 Vid of last set

Bench Press
45x12, 12
135x4
185x2
205x1
235x7x4



Intensity Day

Squat
45x8, 4, 4
135x4, 2
225x3
275x1
315x1
Belt added
365x1
385x1
405x1
430x3 PR Vid. Watched the vid and was upset that I chickened out of the 4th rep. Would have gotten it without a doubt...
455x2 PR Vid. So I decided to go for another PR. Ummm so I hit the safety pin/rack/whatever it's called on the 2nd rep. Completely threw off my concentration, and I guess twisted me. Made the 2nd rep WAYYYYY harder than it should have been. You can here a pop and see a knee/hip shift during the rep, but I feel fine today so... chalk it up to an accident that I'm lucky to walk away from unscathed...

Bench Press
45x12, 12
135x4
185x2
205x1
225x1
245x5x4

[mstatefan91]

Texas Method/Ph3 Bench

Volume

Squat
45x8, 4
135x5, 2
225x2
275x1
315x1
Belt Added
365x5x5 Vid of 5th set

Bench Press
45x12, 12
135x5
185x3
205x2
235x9x2 Vid of 2nd set



Recovery

Bench Press
45x15, 15
135x5
185x3
205x2
225x1
245x7x2 Vid of 2nd set

Front Squat
45x8, 4, 2
135x4, 2
185x2
205x1
225x1
245x1
Belt Added
275x1
315x1 Vid
335x1 PR Vid
365x1 PR Vid

Did not go into that workout thinking I would go for a front squat PR, but I felt really good in the warmups. So I just decided to see what 315 would feel like, and it was way too EASY. Stepped it up 20 pounds to 335.. Still easy. 365 was a little bit of a grinder, but I still don't think it was an @10 1RM... Called it there though cause I do have Intensity day to think about.

[dbone1026]

Nice job! Envious of that Front Squat PR, just an exercise I could never get comfortable with, congrats

[mstatefan91]

Nice job! Envious of that Front Squat PR, just an exercise I could never get comfortable with, congrats

Appreciate it. In a lot of ways, front squats have always felt more natural to me... but you don't front squat in a PL meet..

[mstatefan91]

Texas Method/Ph3
Intensity

Squat
45x8, 4
135x5, 2
225x3
275x1
315x1
Belt added
365x1
385x1
405x1
435x2x3 Vids of all sets. Set/Rep PR. Set up felt very off. Not sure if it was squatting at the university as opposed to the commercial gym I've been lifting at or if the front squats had taken more out of me than I thought they would. Probably a combo of both.

Bench
45x15, 10
135x5
185x3
225x1
255x3x3 Paused. Vid of third and final set. These were easy as pie.

Lat Pulldown
100x15x3

[shoefanatic23]

Mirin squat strength, congrats on setting those PRs.

[KenshinH]

Nice easy squatting P!

[mstatefan91]

Mirin squat strength, congrats on setting those PRs.

Nice easy squatting P!

Thanks guys!

Took an extra day off cause I was feeling beat up. Volume today. Not far away from taking a deload week.

[mstatefan91]

Ok guys. I hit volume earlier this week, 370x5x5 for squat, and I have just felt drained ever since. So, taking a kind of impromptu deload. I did really really light front squats on Wednesday. I'm keeping bench going, but everything else is getting a slight breather before I come back and re-evaluate where I want to go with it all.

[jshaw5]

Damn dude, getting strong as hell. 5 plate squat is right around the corner for you.

[mstatefan91]

So, not sure what I've done to my right rear delt/shoulder blade area, but it has been tender for the past couple of weeks. It has gotten to the point that even picking up 95 pounds (deadlift) hurts. So.. unfortunately, the heavy azz lifting has to take a breather. I did end up hitting a PR of 290x1 for paused bench press last Friday. If you guys want the video, I will post it... forgot my phone chord today.

I think this started after I hit 365x1 on front squat. Hadn't noticed this before that, but it has just steadily gotten worse since that day...

Not going to quit lifting altogether while it's recovering because I think I can work around it. Just not going to turn this into a chronic thing. This week is deload which works since I'm headed to Tennessee on Thursday and wouldn't have been able to complete a full week of TM/Ph3 anyway.

Light, bro style, workout today with an emphasis on blood flow to this area and some cardio at the end.

Damn dude, getting strong as hell. 5 plate squat is right around the corner for you.

Thanks bro. May be a little further in the future. See above


Happy about my bench PR though!

[KenshinH]

Good job on the paused bench PR!

Yeah, taking it easy sounds good with the shoulder thing. Chronic shoulder and back issues are the constant problems I hear about at the gym.

[mstatefan91]

Good job on the paused bench PR!

Yeah, taking it easy sounds good with the shoulder thing. Chronic shoulder and back issues are the constant problems I hear about at the gym.

Appreciate it. I think I could have hit 295 if I hadn't done 290 first.. but that will come in time. Shoulder feeling better today after 3 days off from heavy squat/bench.. Hopefully will be ready to go next Monday.

[mstatefan91]

Random workout post.. Not sure if I'm gonna get back to posting or not, but here ya go

Squat
365x6x5 (5 sets of 6) vids of 1st, 3rd, and 5th sets

Deadlift
380x2x6 vid of last double

Face Pull
37.5x10x4

Rope cable curl
42.5x8x5



I got fat.. I'm on the last set of notches on my belt.. probably weighing 205 or upwards to 210.. just kinda depends on how much water I'm holding. I need to get back down to 190, but I have rediscovered my love of food...

[mstatefan91]

DUP Volume Week 2 Day 4

Bench Press
235x6x5

Pendlay Rows
155x8x5

Incline DB Fly
30x10x5

That was it..

[mstatefan91]

Ok so this is an odd one. Let me explain

We had the snowpocalypse here in MS today and yesterday. So... yesterday, I figured I would combine the last two days of the program in case I couldn't leave the house today.. That means squat, bench, and deads.. all heavy. So I finished this workout and three hours later I come down with the stomach virus. I spent all night in the bathroom and then most of today sleeping so I did not leave the house but for a very different reason than what I thought.. eesh


DUP Week 2 Days 5 and 6 Combined

Squat
377.5x4x6 vids of 1st and last sets

Bench Press
252.5x4x6 vids of 1st and last sets

Deadlift
407.5x2x4 vids of 1st and last sets

Currently trying to figure out when I'm going to go back to the gym as I need to recover but I'm right in the middle of accumulation.. always seems to happen lol

[mstatefan91]

Made it back in the gym today after the stomach virus

Squat
342.5x5x8 (8 sets of 5)

Calf raises
190x8x4

That was it.. Was supposed to deadlift but that was not going to happen after the squats.. ridiculous volume.. Looking forward to some intensity

[KenshinH]

Which DUP program are you doing?

[mstatefan91]

Which DUP program are you doing?

8 week powerbuilding program

Bout to restart it. That stomach virus really did me in. I made it through that workout on 1/23/18 and took 5 days to recover from it. No Bueno. Gonna restart the program this afternoon I believe.

[jshaw5]

8 sets of 5? Are you fukcing insane lol.

[MatTheCur]

8 sets of 5? Are you fukcing insane lol.

Uhhh SO MUCH THIS

[TheJizzle]

Nice with frequent videos - I enjoy that kind of logging! Solid training too!

[mstatefan91]

8 sets of 5? Are you fukcing insane lol.

Wasn't that hard until I couldn't recover from it cause I couldn't eat due to the damn stomach bug. Was actually supposed to be 5 sets of 8 but didn't want to catch a cramp due to lack of electrolytes

Uhhh SO MUCH THIS

You do 5 million squat sets with your narrow, competition, wide.. etc stances. shush

Nice with frequent videos - I enjoy that kind of logging! Solid training too!

haven't been that regular lately but trying to get better about it. Oh, sorry, you meant workout videos... yeah same thing

[mstatefan91]

Ok restarted the DUP program.. let's see

1/29/18
DUP high volume Day 1

Squat
315x8x3 (3 sets of 8, everything weight followed by reps followed by sets)

Deadlift
335x4x4 beltless

DB Hammer Curl
35x8x3

Standing Calf Raise
210x8x3


1/30/2018

Bench
205x8x3 easy.. kinda pointless, but it starts here.

Pullups
BWx4, 4, 4, 4, 3, 3, 2 I'm really bad at these.. trying to get better. Was supposed to be 3 sets of 8.. yeah...

BB OHP
115x6x3 also easy

Reverse Tricep Pushdown
47.5x8x3


1/31/2018

Squat
340x6x3 these felt good. Probably had 4-5 reps left in the tank on each set.. maybe 3-4 on last set

Deadlift
355x3x4 beltless easy

Oh yeah, so I'm not doing the high rep deadlifts. I'm breaking them up into lower rep sets.. reason is that my hip flexors do not tolerate high rep deadlifts.. Basically it makes the deads too easy at the beginning of the program but by week 3, they're challenging

[MatTheCur]

You do 5 million squat sets with your narrow, competition, wide.. etc stances. shush

If they were all the same weight, I'd accept your argument :P

But ok. Will shush.

[mstatefan91]

I know I've been really bad at keeping up with the log.. I'm not saying I'm going to be any better about it this time... but I think I'm gonna give it a shot...

Current PR's
Squat 485
Bench 305
Deadlift 495

Current training style: don't know

Current weight: fat

Current injury status: right foot hurts and left knee twinges some, doesn't actually keep me from doing anything though



Anyway, trying to come up with a gameplan.. Haven't lifted consistently since around March...

[mstatefan91]

Just thought I'd provide you guys some updates if any of you care.

Got a new job and finally leaving the University after being here for far too long. I start that in just under 3 weeks. It will be a big adjustment for me, but I think it is exactly what I need at this stage in my life. Plus, the pay check is quite nice

On the working out side, I have been largely inconsistent since the spring. My weight has pretty much stuck at 210 and it needs to come off. Think the beginning of this year is going to be a 20-25 pound cut. I kinda started this week with some running (university gym is closed).

I am currently gymless as the university gym is closed and the local gyms around here want way too much for a one week pass. I've already picked out the gym I want to join in my new town. It looks to be powerlifting friendly with 2 power racks and I think a competition bench (don't hold me to that).

I'm finally moving out of an apartment and into a house and that is just huge. I know I'm going to get maintenance costs that I haven't had to deal with, but I am so ready to have a tiny little piece of land of my own. Plus, I have the dog now and he will get a nice fenced in back yard. Can't wait to just throw his butt out there.

I think that's it for now. Still no structure for lifting but that will come as the spring gets going. My motivation came back right as big life changes hit.. that's ok

[mstatefan91]

Ok so big things:

1. Moved to a new town at the beginning of the year

2. Started a new job (still adjusting)

3. Started working out early in the morning (5 am)

4. Currently rebuilding strength (doing a bastardized version of Starting Strength for 2 weeks)

5. Doing Keto for diet. Not because I think it is any better at losing weight but because I've long suspected that I have a gluten intolerance and so far, Keto is making it clear that I have some kind of food intolerance because my stomach has been 1000x better on it.

6. I've completed two strength workouts this week... here they are:

Monday
Squat 295x5x3
Bench 200x5x3
Deadlift 315x5

Wednesday
Squat 305x5x3
Bench 205x5x3
Deadlift 325x5


I will continue adding 10 pounds to squat and deadlift and 5 pounds to bench. By the end of next week, my lifts will be back to acceptable strength levels with squat at 345 for sets of 5, Bench at 225 for sets of 5 and deadlift at 365+

Then I will have another program worked out.. it will probably be Texas Method.

[utfootball4]

Whats your body weight?

[mstatefan91]

Whats your body weight?

We don't discuss such things on bodybuilding(.)com anymore