Fatass chases a thousand pound total

[I_iz_a_fatass]

Previous logs ended here.

Demographics
Age: 50
Weight: 200 lbs / 91 kg
Protein: 160g + a day
TDEE: around 2400 (I'm aware this looks wrong, but it's not)
Cardio: Walk 80-100 miles a month

Ending LP numbers
Squat: 295 lbs / 134 kg x 4
Deadlift: 330 lbs / 149.5 kg x 3
Bench: 195 lbs / 88.5 kg x 3
Seated Press: 107.5 lbs / 48.5 kg x 5

Wilks (based on estimated 1RMs): 252.92

Program
Hanley's HLM recommendation as listed here.

Commentary

I've been feeling beat to hell all the time as I chased the 5-day LP to the bitter end and starting missing fairly regularly for the past month. It got to the point where I wasn't having any fun, dreading sessions, and just dragged my ass from day to day. I took this week off and came back to the tried-and true program Coach Hanley wrote up for me in 2015 today.

2016 was pretty much a wash as far as lifting went. I added to my squat and deadlift, got nowhere on the bench, and regressed a bit on press. The press is still an ass - mostly I think because I have a basement gym and have to do a seated press variant - but all the other lifts are going up with the additional body weight pushing the plates to new highs. I finally got my deadlifts and squats straightened out, did a lot of work on the bench press form, and things are going decently on that front.

I've managed to avoid upper respiratory illnesses this spring into summer, partly by daily antihistamines and partly due to an elevated sleeping position that prevents the fluids from backing up into my sinuses. That more than anything else robbed me of a good sleep, and with recovery on a stronger track, progress has been a lot easier.

Back to what worked before, and we'll see how it runs.

[I_iz_a_fatass]

Squat

45 x 10 - all paused reps
100 x 5
145 x 3
190 x 2
215 x 2

240 x 6 - Tough last rep
240 x 6 - Much tighter and controlled
240 x 6 - Felt like shallow depths

Bench

45 x 10
65 x 5
95 x 3
125 x 2
145 x 2

160 x 6
160 x 6
160 x 6

Pendlay Row

65 x 5
95 x 3
115 x 2

135 x 6
135 x 6
135 x 6

Notes

A long but decent session. My lumbar is not happy with all the work given I've been sitting more this past week, but feels good to be back under the bar and not getting bashed into submission by misses.

[I_iz_a_fatass]

Seated press density block

45 x 10
55 x 4
75 x 2
85 x 2

95 x 3, 3, 3, 2, 2, 1, 1, 1, 1, 1, 1, 1, 1 (21 reps total)

Supine grip Yates row from blocks

65 x 3 x 18 (54 reps total)

Notes

Going for 95 pounds on the first round of seated press density blocks was apparently very optimistic. Three reps fell off pretty quickly and ended with a lot of singles.

I cannot do a chin up to save my soul, can't find the box I use to curl my legs under so I can do full reps, and I don't have a lat pulldown machine in the home gym. I substituted in supine grip Yates rows starting from the top of a pair of milk crates as a bad substitute. Sixty-five pounds was far too light as evidenced by eighteen sets completed.

Better next time.

[Bradley Gish]

Good luck to you, and may the gainz be with you for the remainder of 2017!

[I_iz_a_fatass]

Good luck to you, and may the gainz be with you for the remainder of 2017!

Thanks, and damn I hope so. I've had a good run on the front part of the year.

[I_iz_a_fatass]

Squat

45 x 10 - all paused reps
110 x 5
165 x 3
220 x 2
245 x 1

270 x 3 - Quick three - seven minutes set
250 x 3 - six minute rest
250 x 3 - Pain under top of left kneecap??!

Bench

45 x 10 - paused
70 x 5
105 x 3 - go fast off the chest without popping out scapulae
140 x 2
157.5 x 1

173 x 3 - right wrist hard twinge after rerack
162.5 x 3 - No pain now, fast & solid
162.5 x 3 -

Deadlift

120 x 5
185 x 3
240 x 2
270 x 2 - all sets double overhand

300 x 5 - back felt off but can't describe, tough reps in squat shoes

Notes

A long session in heat and humidity. took just over an hour and a half all told. I'm glad I did the water with salt before the session, because I was sweating like a whore in church.

The new HD camera setup is quite nice, but needs a little work on angles and such. Also, any suggestions for software to allow multi-camera recording simultaneously?

Squat video


Bench Video


Deadlift Video

[slowmotion]

I'll be following your new log, then. You'll get the thousand for sure!

[I_iz_a_fatass]

I'll be following your new log, then. You'll get the thousand for sure!

The pursuit, I think, is more important that the number.

Squat

45 x 10 - all paused reps
95 x 5 - checked knee slide with TUBOW, non detected
145 x 3
190 x 2
215 x 2 - feels good

240 x 6 - Nice set
240 x 6 - DEPTH! Feel quad stretch, don't guess
240 x 6 - mixed bag of issues
240 x 6 - fourth rep was bad all over - high and quat-morning

Seated Press

45 x 10
55 x 4 - don't get lazy on rerack!
70 x 2
80 x 2

87.5 x 6 - fast and good form
87.5 x 6
87.5 x 6
87.5 x 6

Deadlift

95 x 2 x 5
145 x 3 - right foot cramping
190 x 2 - same; loosened shoe laces
215 x 2

240 x 5 - easy
240 x 5 - controlled and good

Notes

I think this is the longest session I've ever done at an hour and forty two minutes. I haven't looked at the videos yet.

Squats felt good other than some perceived depth issues. The seated press went light clockwork other than a slight foot slide on the first working set rep. Deadlifts I laughed at when I called them a "light day" are realized how far I've come from my shit-assed form struggles at two plates way back when. All deadlift reps ere double overhand.

All squat and deadlift videos are here. https://www.youtube.com/playlist?lis...hOw9RsmQHAo_Fw

[irongeek]

Hey. Saw your log and your latest bench video. I don't think you look like a fatass, but is that an Experts Exchange t-shirt? If so, then that qualifies you as a geek (like me). Welcome to the club! Good luck on your 1000lb goal!

[I_iz_a_fatass]

Hey. Saw your log and your latest bench video. I don't think you look like a fatass, but is that an Experts Exchange t-shirt? If so, then that qualifies you as a geek (like me). Welcome to the club! Good luck on your 1000lb goal!

It is indeed an Experts Exchange shirt - the latest one I've 'earned' for answering questions on the site. My job title claims "IT Systems Architect" these days.