Fatass chases a thousand pound total

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused reps
90 x 5 - short paused reps
135 x 3
180 x 2 - beltless
205 x 1

225 x 6 - Feels tougher; narrowed stance a little
225 x 5 - stapled by rep six, see notes and video
225 x 6 - Reach for depth while staying tight!
225 x 6 - just okay; post-set lumbar aching, maybe from failed rep?

Seated press

45 x 2 x 5 - sloppy
60 x 4
75 x 2
85 x 2

95 x 6 - Not steady and foot positioning errors
95 x 6
95 x 6 - sloppy again
95 x 6

Pendlay row supine grip

95 x 5
115 x 5

135 x 5
135 x 5
135 x 5


Notes

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

Squats went hilariously terrible on the last rep of the second set, when the bar came WAY too far forward and was unrecoverable and ended up on the safeties. I sat on the floor looking like a five-year old who'd just had his favorite fire truck taken away by one of the other kids.

Other than that, they were decent as long as I keep my damned knees out and lumbar tightly controlled. No pain from the failed rep.

Seated press were a mixed bag of a sloppy first set, good second, sloppy third, and decent final.

Tossed rows in at the end because why the hell not.


Videos
Squat failed set

All the squat videos
2017-08-19 - YouTube

[I_iz_a_fatass]

Bench density block

45 x 2 x 5
65 x 5
95 x 3
130 x 2
145 x 1

160 x 3, 3, 3, 3, 3, 2, 2, 1, 1, 1, 1, 1, 2, 1 (27 reps total)

Notes

Was praying for a run of 45, would take 24 as a minimum, got 27.

Video

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused reps
100 x 5 - paused
155 x 3 - paused
205 x 2 - paused
230 x 1

255 x 3
235 x 3 - more right quad pain, called it here


Seated press

45 x 2 x 5
63.75 x 5
75 x 3
85 x 2
95 x 1

106.25 x 3
98.75 x 3
98.75 x 3
98.75 x 3


Deadlift

125 x 2 x 5
175 x 3 - on an unevenly loaded bar, and should have beek 190
250 x 2
280 x 1 - all double-overhand

315 x 5 - felt really tough, reset grip for fifth rep


Notes

Hydration mix of 10g BCAA, 2.5g salt, 8 oz orange juice, and the rest water in a half-gallon for the session. Just consider that normal going forward.

Went into the session with some mild right hip and quad discomfort, and that right quad is what shortened the squat part of the session as once I got to the backoff sets it was simply getting worse while the hip got better.

Pressing went pretty okay, other than a slow bar speed for the top set. Thank god for microloading. The backoffs moved a fair bit better.

Deadlifts were a struggle, and I ended up resetting grip (and badly at that) for the final rep.

Videos are pending.

Squat top set



Deadlifts

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused reps
95 x 5 - paused
140 x 3 - paused
185 x 2 - paused
205 x 1

230 x 6 - Misloaded at first, second attpemt was off-ceter, third try good
230 x 6 - Get DEEP into hips!
230 x 6 - Depth didn't feel there
230 x 6 - Mixed bag


Bench press

45 x 2 x 5
60 x 5
95 x 3
125 x 2
140 x 1 - slighg right wrist twinge on rerack

162.5 x 6 - Solid set
162.5 x 6 - Craking reps
162.5 x 6 - Fifth & sixth didn't feel right off the chest
162.5 x 6 - 6 - last rep paused

Bent over row supine grip

95 x 5

135 x 5
135 x 5
135 x 8 - Because I can

Notes

Squats are still having issues with depth. They feel like there where they need to be, but the videos tell the real story. None of the right quad and hip pain I had on the last intensity day.

Bench press was pretty solid; making sure my butt stays on the bench was today's focus.

Tossed on some light rows for a finish.

[I_iz_a_fatass]

Seated press

45 x 2 x 5
60 x 4
75 x 2 - feeling weak off the delts
85 x 1

95 x 3, 3, 3, 2, 1, 2, 2, 1, 1, 1, 1, 1, 1 (22 reps total)

Notes

Was not feeling it for my nemesis, the press. The 80% warm up had a damned slow bar speed, which set the pace for a subpar session.

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused reps
105 x 5 - paused
155 x 3 - paused
210 x 2 - feels good
235 x 1 - KNEES OUT

260 x 3 - Really smooth and nice
240 x 3 - Simple; rep two might be high
240 x 3 - Geed! KNEES OUT!
240 x 3


Bench press

45 x 2 x 5
75 x 5
110 x 3
147.5 x 2 - little sloppy in the elbows
166.25 x 1

185 x 3 - narrowed grip a half-pinky finger
171.25 x 3 - left foot cramping
171.25 x 3 - sloppy; right wrist twinge on rerack
171.25 x 3


Deadlift

125 x 2 x 5 - CHEST UP
190 x 3 - lumbar achines - set up better!
255 x 2
285 x 1 - CHEST UP AN PUSH FLOOR AWAY

320 x 5 - tough third rep; weak knee lockout on last rep


Notes

Took usual hydration and added 400mg caffine about three hours before the session.

Squats went really well. I could have cranked out another two reps on the top set. If I can keep my damned knees out things will keep moving.

I narrowed my bench grip about a quarter inch on each hand and made sure to keep my backside ON the bench. Thoey cranked easy enough.

Deadlifts were kind of mixed. Rep three was a struggle and the last rep lockout was weak in the knees.

Videos
Squat top set



Bench top set



Deadlifts

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused reps
95 x 5 - paused
140 x 3 - paused
185 x 2 - paused
210 x 1 - short pause

235 x 6 - TOUGH - dropping into the hole until quads feel strained
235 x 6 - Felt awful, right lumbar aching
235 x 5 - increasing right lumbar pain, stopped at 5th rep


Seated press

45 x 2 x 5
60 x 4 - slopps as all hell
76.25 x 2
86.25 x 1 - messy

96.25 x 6 - nearly stalled last rep
96.25 x 6 - better with firmer bracing
96.25 x 6 - best yet


Barbell row pronated grip

95 x 5
115 x 3

135 x 6
135 x 6
135 x 6


Notes

Took usual hydration and added 400mg caffine about a half-hour before the session.

Nothing went right. Squat warm ups felt good, but I couldn't find a groove to save my soul. Hit depth it looks like, at the cost of a very sore (and then painful) right lumbar and dizziness between sets.

Press was sloppy and the bar path was just all over the place. Same issue with not finding the groove at all.

At least rows went decently and seemed to help the lower back bitchiness.

I have no explanations.

All the squat videos: https://www.youtube.com/playlist?lis...1OfG668Si9Bjcj

[irongeek]

I agree. You did hit depth. Squats moved fast, too! Hope the pain and dizziness subside.
Sometimes we can be our worst critics - you're doing better than you think!

[I_iz_a_fatass]

Bench

45 x 2 x 5
65 x 5
95 x 3
125 x 2
145 x 1

160 x 3, 3, 3, 3, 3, 2, ,2, 2, 1, 1, 1, 1, 1 (26 reps total)

Shrugs

225 x 5

275 x 5
275 x 5
275 x 5 - used straps

Notes

Mixed bag on density blocks. All the triples were pretty solid, and started going south on the doubles. Second double had a very weak lockout, and the last double was worse. Singles went Bad, good, terrible, good, and good. Timer went off as I was just about to unrack the bar.

Tossed in shrugs with my shittiest Cap bar because why the hell not? 275 was easy.

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused reps
95 x 5 - paused
135 x 3 - paused
180 x 2 - paused, on toes
205 x 1 - still on toes, need to DRIVE into depth

225 x 5 - *still o
225 x 5 - Better speed, missed #4, still forward
225 x 5 - Reps felt high, but video says they're good

Seated press

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

95 x 5 - fast
95 x 5
95 x 5


Deadlift

95 x 2 x 5
145 x 3
195 x 2
215 x 1

240 x 5
240 x 5

Notes

Back at it after a week off and feeling ill and washed out the whole time.