Fatass rises for the third time

[I_iz_a_fatass]

Squats
45 x 10 - First five as paused squats; second rep came way forward out of the hole
100 x 5 - Lumbar achiness?!?!
150 x 3 - Focused on brace, much better
205 x 2 - keeping tight
230 x 2 - heavy and slow

250 x 5 - Fourth rep felt shallow
230 x 5 - last rep was a grinder
230 x 5 - Tight and focused

Notes

The reps came fairly well for the top set.

The new Do Win's are awesome. Once they're tightened on they feel like they're bolted into place. Getting the straps tight enough to lock my feet in without cutting off the blood supply is clearly going to be a learning curve.

I'm trying different camera angles for the next few weeks; this isn't one of the better ones, obviously

Video

[I_iz_a_fatass]

Seated OHP

45 x 10
45 x 5
65 x 3
87.5 x 2
100 x 2 - Strict and controlled

110 x 4 - stalled hard on five just over my head
110 x 4 - first rep needed left footing adjustment, third rep had right foot slip
110 x 2 - have BOTH feet slide out from under me, done

Lying triceps extension

35 x 8
45 x 8 - slow and solid
50 x 8 - slow

Barbell curls

45 x 8
55 x 8 - little cheating on six and eight
55 x 8 - pretty good, if slow

Notes

Came away very disappointed with my SOHP - that fifth first set rep just sat there just above my forehead and laughed at me for five solid seconds before I admitted defeat. I keep getting foot-slips, which the OSB probably isn't helping.

Given that sticking point on SOHP - and that I needed to blow off some nervousness for a job interview today - I did LTEs for the first time in a long while with weight on the bar. I forgot how much fun those can be. There wasn't any danger of not making a rep but the bar was slowing considerably by the end.

Tossed on some barbell curls because I never do them and came away quite humbled by them.

[I_iz_a_fatass]

Squats
45 x 10 - First five as paused squats
105 x 5 - Shoulders feel really tight
155 x 3 - Stay tighter - loose lumbar
205 x 2 - FOCUS
235 x 2 - slow and unsteady

260 x 5 - Sloppy and pancaked rep four and five
235 x 5 - left hand very loose on the bar
235 x 5 - Okay, better

Notes

Well, got my fives. I didn't go into the session feeling anything but tired and beat. The results showed sloppy reps through warm-ups and a little during the work sets.

[I_iz_a_fatass]

Bench press

45 x 10
72.5 x 5
108.75 x 3
145 x 2
160 x 2

180 x 5
165 x 5
165 x 5

Lying triceps extension

50 x 8
50 x 8
50 x 8

Barbell curls

55 x 8 - slow...
55 x 8 - sloooooooooooooooooooooooooooooooooooooooooow and unstable on reps six through eight
55 x 8 - and out

Notes

Lots of elbow flaring on the top set. Was ugly but marginally better on the drop sets.

Top set video



All three sets: 2017-05-12 - YouTube

[I_iz_a_fatass]

Deadlift

120 x 2 x 5
180 x 3
240 x 2
270 x 2 - grip with no chalk not so good
290 x 5 - Lockouts felt weak

Notes

Came in kind of tired, came out with a new PR. Grip issues started on rep three and I re-chalked on the fifth rep. Fifth rep lockout was a little weak, but I think it counts.

Video

[I_iz_a_fatass]

Squats

45 x 10 - First five as paused squats
105 x 5
160 x 3
210 x 2
235 x 2 - Nice and crisp

265 x 5 - VERY nice
240 x 5 - Sloppier - keep knees out!
240 x 5 - Something painful hit on the first rep in the left quad, ground out a finished set

Notes

Wasn't bad until the last backoff set - got a sudden blast of pain through the quad about 1/3 from the top in the muscle itself.

The reps for the top set were borderline depth; another inch or so and they wouldn't be borderline. Overall though I was pretty happy for a squat session the day after a deadlift PR.

Video

[I_iz_a_fatass]

Seated OHP

45 x 10
45 x 5
65 x 3
87.5 x 2 - little unsteady, brace harder
100 x 2 - fast

110 x 3 - flat out shitty form and failed
110 x 4 - belted up
110 x 2 - belted up, bar way too far in front

Lying triceps extension

55 x 8
55 x 8 - elbows out on rep six, keep in tighter
55 x 8

Barbell curls

60 x 8 - keep elbows in tiht
60 x 8 - barely
60 x 8

Notes

What a crappy round of presses. They simply wouldn't go up right - form was all off, and wouldn't get in line. Deload to 105 next time and see how it runs.
LTEs and BB curls are going up, so we'll see what happens.

[I_iz_a_fatass]

Deadlift

120 x 2 x 5
185 x 3
245 x 2 - lumbar soreness increasing???!
275 x 2 - Set grip harder; lumbar is fine now?

305 x 5 - Grip and lockouts a little off, but improving

Notes

I was worried as the lumbar soreness started at 185 warm ups and got worse at 245, but disappeared on the top warm up set. 305 flew up with good control.

Video

[I_iz_a_fatass]

Squats

45 x 10 - First five as paused squats
110 x 5
160 x 3
215 x 2 - was on toes for first rep
240 x 2 - really focus on siting back in the hips

265 x 5 - Third rep was forward; suspect depth on three and four
240 x 5 - Fifth rep dodgy
240 x 5 - Back in the hips, struggled with last rep or two

Notes

I already knew eating 3/4 lb burgers before a heavy squat day was a bad idea, but damn was it a good mushroom Swiss burger.
I really have to focus on the bounce in the hole from the hips rather than the quads. If I go into my hips the lift comes out of the hole much smoother.
Still getting used to the Do-Wins. Unstrapping between sets and walking around helps a bit. When I'm strapped in for too long I get cramping, possible from being too tight.

Video

[I_iz_a_fatass]

Bench press

45 x 10
75 x 5
110 x 3
145 x 2
165 x 2

185 x 3 - Elbows flaring out terribly, third rep was horrible slow, called TOD
165 x 5 - Keep elbows in!
165 x 5 - same shit

Lying triceps extension

55 x 5 - making them very slow and pinching elbows together
55 x 5
55 x 5

Notes

UGH. Elbows are refusing to stay tucked in tight on any set. Time to deload and form work it up again.

Top set video



Entire video set: 2017-05-20 - YouTube