Fatass chases a thousand pound total

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all paused; first set thumbs on a rings, then index, then middle
95 x 5
135 x 3
185 x 2
205 x 1

225 x 5 - #3 forward out of the hole, #4 shallow
225 x 5 -
225 x 5 -
225 x 5 -


Bench

45 x 2 x 5
65 x 5
95 x 3 - kind of dive-bombed & bounced off chest
130 x 2
145 x 1

160 x 5 - sloppy, especially rep 4
160 x 5 - Tigher all through
160 x 5 - First two all over the place, thrid through fifth got better
160 x 5 -


Deadlift

115 x 2 x 5
170 x 3
230 x 2
255 x 1 - PUSH floor away

285 x 5 - DO for first three reps, mixed next two
285 x 5

Notes

No preworkout, hydration bottle.

Another medium day on another rebuild.

Squats felt good and mostly to depth; my key is apparently to get deeper into my hips than comfortable and depth gets made. The third set felt good enough that I went for the fourth and still felt decent.

Bench was all over. First set was sloppy, second was good, third set mas mixed, and the fourht was pretty good if slow.

Oh, deadlifts. I went for 90% 5RM and got it, then another set of five after that.

Videos are being slow as hell to upload, will post later.

Squat videos, last set, opposite angles

[I_iz_a_fatass]

Seated press

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

95 x 3, 3, 3, 3, 3, 2, 2, 1, 1, 1, 1, 1, 2, 1, 2 (29 reps total)

BB curls

45 x 4
50 x 3

70 x 5 - very sloppy, might have rushed them after SOHP
65 x 5
65 x 5

Notes

Not bad. First set of press came up fast, then rapidly slowed down through the triples, got really slow on the second double, and varied for the rest of them.

Tossed on curls because why the fuck not?

[I_iz_a_fatass]

Squat


45 x 3 x 5 - all reps paused. Started with thumbs on the rings, index, and finally middle finger
95 x 5 - good depth
135 x 3


185 x 5 - Bad first unrack; second unrack went for five good but forgot belt
185 x 5 - belt made it easier
185 x 5 - kind of quick


Bench


45 x 2 x 5 - speedy and on track
55 x 5
80 x 3
105 x 2


125 x 5 - Verah nice
125 x 5 - less steady - really plant feet before unrack!
125 x 5


Deadlift
125 x 2 x 5
190 x 3 drag up the shins
245 x 2


275 x 5 little sloppy on rep for and five; mixed grip.


Notes

Has a conference in early October, then got a pile of bad news all at once and fell headlong into a month-long bout of situational depression, terrible eating, and flirting with alcoholism by chugging vodka before work to blunt the tide of bullshit I was facing. Today's only the second time under the bar since September 23rd, and the first session in 29 days.

I was surprised how fast the squats felt heavy. I was planning on hitting 225 for the work sets, but when 185 came off bad the first unrack I thought the better of it and went far lighter than I thought I could. By the third set the bar speed was really slowing down, so this was a smarter choice.

Bench press I just picked a weight close to my previous HLM volume day and it felt light. My bench seems to suffer the least from layoffs, so either that doesn't go away fast or I'm just a shit bencher.

Deads I wanted 285 for five, got 275 x 5.

Squat video


Bench video


Deadlift video

[I_iz_a_fatass]

Squat

45 x 3 x 5 - all reps paused. Started with thumbs on the rings, index, and finally middle finger
75 x 5
115 x 3
150 x 2
170 x 1

190 x 5 - deep, one na dtwo paused a moment.
190 x 5 - third rep forward out of the hole
190 x 5


Press

45 x 2 x 5 - speedy and on track
55 x 4
75 x 2 - slow

85 x 5 - Bit slow on the last rep
85 x 5 - Much tighter & stronger
85 x 5 - GOOD


Deadlift

115 x 2 x 5
170 x 3
225 x 2 - get TIGHT before each rep
250 x 1

280 x 5 - Losing DO grip on rep two, switched to mixed

Notes

DOMS from the first session were terrible; took until today for them to abate enough for another session.

Squats felt pretty good; I was hitting depth and they moved readily. Pity the weight on the bar is so low.

Press was worst on the first set because I wasn't tight enough; focused on bracing hard and the bar flew up.

Deadlifts went as expected, other than losing grip strength by the second rep. Switch mid-set to mixed grip and got my five.

Last squat set


Deadlifts

[I_iz_a_fatass]

Squat

45 x 1 x 5

That's all I have these days.

[I_iz_a_fatass]

Squat


45 x 3 x 5 - all reps paused. Started with thumbs on the rings, index, and finally middle finger
75 x 5
115 x 3
150 x 2
170 x 2


185 x 5 - Mostly smooth
185 x 5 - Not so much knee movement next set
185 x 5 - dubious depth?


Bench Press


45 x 2 x 5
55 x 5
80 x 3
105 x 2
120 x 2


135 x 5 - feels easy
135 x 5 - solid, watch elbows on descent
135 x 5 -


Deadlift


115 x 2 x 5
170 x 3
230 x 2
255 x 1


285 x 5 - DO grip; not easy but moving for sure


Notes


Hydration drink.


Yay, a full session at last. Squats were where I thought they'd be, I went a little heavier than expected on bench, and I totally didn't expect to have 285 left in the tank for deads, but there they were.

Squat


Bench press


Deadlift

[I_iz_a_fatass]

Squat


45 x 3 x 5 - all reps paused. Started with thumbs on the rings, index, and finally middle finger
75 x 5 - paused
115 x 3 - sloppy
155 x 2
175 x 2


190 x 5 - Fast; loose lumbar on last reps
190 x 5 - Depth felt really good
190 x 5


Seated Press


45 x 2 x 5
50 x 5
70 x 3
75 x 2


85 x 5 - Just ok
85 x 5 - Stronger grip, stronger reps
85 x 5 - a little sloppier than the rest


Deadlift


115 x 2 x 5
175 x 3
230 x 2
260 x 1


290 x 5 - Mixed grip, but easy


Notes


Hydration drink.


Squats felt awesome. I've got a good groove going and depth overall feels pretty solid.


Press was about where I expected it to be; thought about trying 90-95 but the 70 lb warm-up showed that was a fool's errand.


Deads flew off the platform. No complaints there either.

Squat last set video



Deadlift Video

[I_iz_a_fatass]

End of 2017 round-up


2016 Peaks


Squat: 260 x 5 (e1RM = 293 lbs)
Bench: 175 x 5 (e1RM = 197 lbs)
Seated press: 105 x 5 (e1RM = 118)
Deadlift: 300 x 4 (e1RM = 327 lbs)


e1RM total: 817
Wilks: 242.51


2017 Peaks


Squat: 295 x 5 (e1RM = 322 lbs)
Bench: 195 x 3 (e1RM = 206 lbs)
Seated press: 107.5 x 5 (1eRM = 121 lbs)
Deadlift: 330 x 3 (e1RM = 349 lbs)




Squat + 9.9%
Bench + 4.6%
SOHP + 2.5%
Deadlift + 6.7%


e1RM total: 877 (+60)
Wilks: 243.65 (+1.14)


Notes


It was a weird year.


Came gangbusters into 2017 with an LP rebuild moving from January through early July where the peaks happened, switched to HLM with density blocks, and the wheels fell off after September.


Once I switched to HLM I noticed my squat form degrading, so it was a further drop to get that back on track. I knew I was going to lose at least a week in October because of a talk I was giving at a convention, and I never really got back on solid track for a lot of reasons dealing with over-stress, a depressive episode, illnesses (mine and otherwise), and shit recovery.


I've finally gotten back onto the LP rails for the last two weeks of December on a twice-weekly setup to work around the holidays and SWMBO's planned minor surgery.


In spite of it all, progress was made. Seated press is still an ass and hasn't moved in two years from a 121.25 triple and a 125 double, but the rest are measurably up. I got to finally put the third wheel on my deadlifts on June 4th.


My weight's up a full thirty pounds, and sadly most of that was the off-time in the fall and has gathered around my waist. Post-holiday season that's gotta start melting off my belly and being used to build musculature.

[I_iz_a_fatass]

Seated Press


45 x 2 x 5
50 x 4
67 3/4 x 2
76 1/4 x 2


85 x 5 - pretty smooth
85 x 5 - little choppy
85 x 5 - slow but solid


Squat


45 x 3 x 5 - all reps paused. Started with thumbs on the rings, index, and finally middle finger
75 x 5 - paused
115 x 3 - slow
155 x 2 - very slow and marginal depth


165 x 5 - slow & unsure
165 x 5
165 x 5 - rep four WAY forward; right hamstring pull?


Deadlift


115 x 2 x 5
175 x 3
225 x 2


250 x 5 - good speed


Notes


Hydration drink.


Started with seated press; I was surprised the bar went up as readily as it did across all working sets.


Squats were another matter. I was aiming for 190, but the 80% working weight on those slowed down enough that it became the working sets. Fourth rep on the last set came WAY forward and barely recovered. Post-squat had some soreness in the right hanmstring, possibly from the recovery of the 4th rep.


Deadlifts I aimed for 290, and a two-plate warm up was slow. 250 for five was it.

Squat video (last set)


Deadlift video

[I_iz_a_fatass]

Bench press

45 x 2 x 5
55 x 5
80 x 3
107 1/2 x 2
120 x 2 - bar just starting to slow down


135 x 5 - leg drive intermittent, tighten up
135 x 5 - much more consistent, little right elbow flare on third rep
135 x 5




Squat


45 x 3 x 5 - all reps paused. Not feeling stable
70 x 5 - paused, far better
100 x 3 - loose lumbar #2
135 x 2 - GET LOW TIGHTEN LUMBAR
155 x 1 -


170 x 5 - slow, steady, and solid
170 x 5 - depth?
170 x 5




Deadlift


105 x 2 x 5
160 x 3
210 x 2
230 x 1


260 x 5 - big jump, big lifts


Notes


Hydration drink.


DOMS are here in force, but lifting anyway. Glad I did.


Bench press went surprisingly smooth at 135, and once I remembered how to use leg drive to pin my scapulae down it went better. Side effect of the leg drive was lessening of the quad DOMS.


Squats I was uncertain about based on the 3x5 bar squats being so unsteady, but as weight went on the bar they more and more stable and DOMS dropped to near zero during the working weight. Considered bumping ten pounds but glad I stayed at five.


Deadlifts I pushed two pounds and although the bar was a lot slower than at 250, there wasn't any risk of failure.

Bench video set three


Squat video set three


Deadlift video