Fatty's fat log

[afatgoat]

squat
435 x3, 2x2
cleans/hang cleans
155 x2 x bunch
mob stuff

stuff: oh god, verbal headlock.

[afatgoat]

squat
435 x1
445 4x1
415 3,2

gonna call them bus driver pistol squats 20/leg.
stuff: left side is shaky as balls. really feeling the top of my butt. Need to work in a cardio block somehow so work fit test isn't complete balls in 3 weeks.

[afatgoat]

paused squats to 385
squat
425 x1
445 2, 1
405 x5

deadlift - pause at ankles + slow eccentric
285x5, 315x5
behind the neck press
55 4x15, 1x8
pistols 10/
lunges 2 songs on edm channel, wasn't sure if it was 6 minutes or eternity.

[afatgoat]

squat
4 count paused to 375
415x1
435x1
455x1
415x3

bench
245 3,2,3
cable flies
narrow grip pulldowns
cable bi's
rc flies
incline dumbbellls
4xlots

[afatgoat]

squat
pause warmups to 415
435x1
455 5x1
415 1x5

bench (quicker warmup, less reps/sets)
265 x3
315 x2 slingshot
wide grip drop 3xbunch

lat raises
tricep extensions
cable bi's
pulldowns
2-3xlots

stuff: feeling slow until warmed up. most felt crisp and strong.

[Shaneomac]

squat
pause warmups to 415
435x1
455 5x1
415 1x5

bench (quicker warmup, less reps/sets)
265 x3
315 x2 slingshot
wide grip drop 3xbunch

lat raises
tricep extensions
cable bi's
pulldowns
2-3xlots

stuff: feeling slow until warmed up. most felt crisp and strong.

Your bench is really getting up there. Nice squatting too. Are you eating more or getting more sleep or anything?

[afatgoat]

Your bench is really getting up there. Nice squatting too. Are you eating more or getting more sleep or anything?

Thanks. I think most of it comes down to increasing frequency and not worrying about doing a particular rep range. Paying attention to dialing in the setup, trying to identify and dial in weaknesses. Also listening to a lot of Powercast and Barbellshrugged and feeling inspired.

[artvandalay]

Great numbers. Do you think the slingshot is helping you?

[afatgoat]

Great numbers. Do you think the slingshot is helping you?

Ya, I think it helps build up the confidence of handling weights heavier than accustomed to and reinforces tucked elbows at the bottom. If you're weak off the bottom it probably won't help much but I think it does a good job of overloading the top 2/3 of the movement.

[Vince Cifani]

Thanks. I think most of it comes down to increasing frequency and not worrying about doing a particular rep range. Paying attention to dialing in the setup, trying to identify and dial in weaknesses. Also listening to a lot of Powercast and Barbellshrugged and feeling inspired.

It seems like frequency really is the key in improving bench.