Fatass chases a thousand pound total

[irongeek]

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.

I see. Let me say thanks, then. I've consulted Experts Exchange a number of times to get answers to various database, OS, or other IT questions. I hereby declare you an honorary "irongeek". Get that 1000!

[I_iz_a_fatass]

Squat

45 x 10
95 x 5
135 x 3
185 x 2

225 x 5
225 x 5
225 x 3

Notes

Got sick as shit; I've worked through colds, but the overall lack of energy and joint pains kept me sidelined hard.

Nothing is hitting depth, including unweighted squats. Doesn't matter how wide I set my feet, belted or not, nor the foot angle. Damned near every one is above parallel.

Ten unweighted at the end of the session shows it the best.


Whole session: 2017-08-02 - YouTube

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused, PUSH knees out
95 x 5 - #3 and #5 marginal
145 x 3 - OK
185 x 3 - all marginal
185 x 5 - belted up; 1,2, 5 ok, 3-4 ?
205 x 3 - 1 & 2 ok, 3 not so good

225 x 5 - 1-3 OK, 4 & 5 not to depth
225 x 5 - 1 & 4 OK, 2 & 3 questionable, 5 not close
225 x 5 - 1 terrible, 2-4 questionable, 5 OK

Seated press

45 x 2 x 5
60 x 4
75 x 3
85 x 2

95 x 6 - solid bracing saves the day
95 x 6 - not ad good but good enough
95 x 6

Notes

Testing out my shitty squat with a massive deload. There's a couple of corrections I need to work on - knees out and bracing a LOT harder are two of the main ones. I played with knees out, wideneing stance, toes out more, and trying to sit into my hips a lot more. It made for a long session.

[Randy Scheingold]

Been following along a bit. I am also on a massive deload to fix depth issues. For me the issues is...KNEES OUT. I get knee cave coming into the bottom. I am re-doing my LP and going slow and steady. repeating weights if I don't get consistent depth. Keep up the good work.

[I_iz_a_fatass]

Bench density block

45 x 2 x 5
60 x 5
95 x 3
125 x 2
140 x 2


155lbs x 3, 3, 3, 3, 3, 3, 1, 2, dropped to 135 lbs x 2, 3, 3, 2, all on 30 seconds rests

Lying triceps extension, Rip style

50 x 8
50 x 8
50 x 8

All with six minute rests

Notes

Bench blocks were an ass, exacerbated by my wearing a wicking (aka "tech-fabric") shirt that had my scapula sliding all over the bench; never again. I dropped the bar weight when form went to shit and lost the shirt, and the final four sets were worlds better form-wise.

LTEs were just fun. used the cue of keeping my elbows pinched together and the bar moved fast.

[irongeek]

I have a few of those shirts as well. They're a bitch with squats, too. I try to do more with cotton when I can remember.

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused - right hip and left hand pain on first set
90 x 5
140 x 3
185 x 2 - didn't feel deep enough
210 x 1 - KNEES OUT

245 x 3 - last rep depth margianal
225 x 3 - a little sloppy
225 x 3 - came forward on third rep, depth felt good
225 x 3

Seated press

45 x 2 x 5 - really get under the bar!
65 x 4
85 x 2
95 x 1 - rocket off the hole

105 x 3
97.5 x 3 - first rep got behind shoulders a bit
97.5 x 3
97.5 x 3

Deadlift

125 x 2 x 5
183 x 3
245 x 2
275 x 1

305 x 5 - More CHEST UP

Notes

Not bad, just long. Squats felt pretty good after I loosened the lever a hole. I need to lay off the ice cream.

I couldn't get a good feel on deadlift working set, but went for it anyway. Reps three through five felt sloppy.

Squat video



Deadlift video

[I_iz_a_fatass]

Squat

45 x 10 - all paused reps
95 x 5 - came way forward on rep five
135 x 3
185 x 2 - knees out and sit down!
205 x 1 - feels good

225 x 6
225 x 6
225 x 6 - Right knee pain reps 3-5, left knee pain reps 4-6
225 x 6 - no pain at all

Bench press

45 x 2 x 5
65 x 5
95 x 2 - oops, was supposed to be three
135 x 2
124 x 1

160 x 6 - touch on chest all over the place; keep elbows in
160 x 6 - MUCH more consistent & on point
160 x 6 - Best so far!
160 x 6

Pendlay row supine grip

95 x 2 x 5
115 x 5

135 x 6
135 x 6 - Forward on last rep
135 x 6
135 x 6

Notes

Preworkout of 400mg caffeine, hydration mix of 10g BCAA, 2.5g salt, 8 oz orange juice, and the rest water in a half-gallon for the session.

What a long session. I keep losing the focus of KNEES OUT on squats. Having the toes turned out, but I'm still fishing for consistency.

Bench was pretty good after the first set; I couldn't find the right spot on the chest for the bar. It got world better on the second and stayed there throughout the rest of the sets. By te time I was done my right index finger's second joint was aching, and still is.

Rows were just fast and felt good.

All the videos: 2017-08-12 - YouTube

[I_iz_a_fatass]

Press density blocks

45 x 2 x 5
57.5 x 4
75 x 2
85 x 1

95 x 3, 3, 3, 2, 2, 1, 2, 1, 1, 1, 1, 1, 1, 1, 1 (24 reps total)

Barbell curls

45 x 1

65 x 5
65 x 5
65 x 5


Notes

Blech. 95 was just hard after a few days of not sleeping well. The bar was slowing down on the 75 lb warmup and I knew I was in trouble. Still went the whole ten minutes.

Tossed on barbell curls for some fun.

[I_iz_a_fatass]

Squat

45 x 2 x 5 - all paused reps
100 x 5
150 x 3
200 x 2
225 x 1

250 x 3 - rep two felt sloppy
230 x 3 - very smooth with slow descent
230 x 3 - stance maybe a little wide?
230 x 3

Bench press

45 x 2 x 5
72.5 x 5 - left quad and hip pain??!
108.75 x 3
145 x 2
160 x 1

180 x 3
165 x 3
165 x 3 - right had grip was off and pinched
165 x 3

Deadlift

125 x 2 x 5
185 x 3
245 x 2
275 x 1

310 x 5 - sloppy on last two reps

Notes

Hydration mix of 10g BCAA, 2.5g salt, 8 oz orange juice, and the rest water in a half-gallon for the session. Session lasted one hour and fifty minutes.

Having issues with keeping my knees shoved out; I can feel them drift inwards as I come out of the hole, especially on the later sets. Aside from that they felt decent.

Using the squat shoes for bench was causing a fair amount of distracting pain in the left hip and quad for reasons I don't understand. On the 145 warm up I swapped out for the flat-sole chucks and the problem went away. Drive off the chest was really good.

By the time I got to deadlifts I wasn't expected a lot; the warm ups were a bit loose but a strict focus on CHEST UP brought them home. Felt really off-form on the fouth rep and settled it out somewhat for the fifth.

Videos
Squat


Bench


Deadlift