Fatty's fat log

[afatgoat]

clean and press. more like power clean, front squat, push press.
90-185 - 5lb ladder doubles up/down.
shrugs
skull crushers
real slow lat pull downs
light cable flys
had a little brotime swell. mostly stretch and rehab.

looking for a coach to improve cleans. I keep jamming my bicep on 'heavy' pulls.

[afatgoat]

squat
315x5
365x1
385x5,
385x3
365x5
385x2x3


sick with reactive chest thing. Had the jam in the legs but no gas for the 4th and 5th reps.
toes out a hair more for solid knees.
message of the day: squeeze those god damn butt cheeks.

[afatgoat]

snatch
135x3
145x1
155x1
145x1
135x6x1

snatch dl 285x10
conventional dl 315x5, 365x5, 405x4, x1. no belt felt good.
skull crushers.
sick still

[afatgoat]

front squat
250x1
285 2x2, 6x1
these were hard. had a hard time keeping tight in the hole.

powercleans
135 triples for a bunch
ironing out full extension stuff. Had a bit of an epiphany from another thread. No elbow pain at all.Really happy with these.

Hanging leg raises
50 total

[afatgoat]

squat
425 5x1
playing around with a different hand setup, as per Chris Duffins, "as if you're doing a lat pull down". Didn't quite get into it but it makes sense in my head.
oh press
145x5
155x5
165x3
175x2, +1push
185x2, +1 push
195x1 +1push
145 3x5

sldl
90xlots
stretch more than anything.hips are tight after that last squat rep.

thoughts: Watching a lot of big lifters on youtube this last week and realizing the importance of firing the glutes in order to get out of the top of the hole for squats and successfully drive towards a lockout in deadlifts, and how it's something I need to conciously cue to be successful, and how much easier reps are when the glutes are activated.
Keep squeezing those butt cheeks.
Squats are getting easier. My sticking points are driving through at the top of the hole and consciously staying tight in the core but not so tight in the upper back that I pitch forward

inspiration for the day.
chris duffins 550x20 reps https://www.youtube.com/watch?v=qekutdUn7QM
and here pulling 900 and almost for a double.
https://www.youtube.com/watch?v=AsVrs7EpsDY

[afatgoat]

power clean
185 2x2, 6x1
bp
215x5
205 3x5
135 3x10
front squat
135 5x10

stuff:
light day. slept weird, si feels jammed up. Movement feels good. I hate bench press.

[carson]

Your repeated sicknesses may be connect to your habit of crushing your skull. It hard to imagine that is a good thing to do.

[afatgoat]

Your repeated sicknesses may be connect to your habit of crushing your skull. It hard to imagine that is a good thing to do.

I wish it was that simple. It's been a fuckaround and a half. Back in July I developed a chest thing turned sinus infection but couldn't get into a clinic because there's no walk-ins in this town, 6 weeks+ to see a doctor by appointment, and being busy with work. It got "couldn't breathe" bad at the end of November and I finally went to the ER. The antibiotics they prescribed didn't quite clear everything up and everything is coming back in force. The earliest I can get in is mid February.

This town can't retain doctors because of a lack of amenities and 7 month winters that reach -40.

[afatgoat]

squat
315 2x8
dl
355x10

seated good mornings 3x12
reverse hypers 3x12

thoughts: felt great, just tired. focus on exploding away from the floor after tension is pulled from the bar.

[afatgoat]

front squat
225 3x5, 1x3
snatches
90x3x3
press 2.0
135 3x8

thoughts: everything was slow. lower body still tired.Heeeyip Driiivuh on press 2.0 was good.