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Fatty's fat log
Hi. I'm new to this program and olympic lifts but familiar with powerlifting for bench, squat and deadlift, having competed as a teenager. I lift and workout for myself and work. I'm 6ft and float between 215-230 pounds. 1RM deadlift is 445, squat is 405. Bench press is non existent, 8 months ago it was 255. I usually avoid it due to a previously broken collarbone that sits 1.5 inches higher then the other and causes irritation under 200 pounds, and pain +200.
Since reading Strong Enough? and Starting Strength, i've come to realize I havn't maxed out, but have been limited by form.
With squats, I've been going too wide, not keeping my chin tucked and not tracking knees parallel to my feet, limiting my hip drive and placing undo strain on my lower back and knees.
With deadlift, I have been too wide as well and was also taught to drop my hips. I prefer to lift sumo for 1rm, as I find i'm less likely to cheat.
My goals for starting strength are to start my squat and dealift around 70% and continue with approx 2.5-5% increments, focusing on previous form issues, until I plateau with 5rm's, as well as starting from scratch learning proper form for the olympic lifts and presses, to strengthen my shoulders to a higher function.
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Day 1.
Squat - wu 135x8, wu 225x8, 295 3x5 - focusing on thighs tracking paraleel to feet, keeping chin tucked. world of difference, no longer concentrating on going down.
Bench- wu 135x8, wu 155x8, 165x5, 175x3, 165x5, 165x5 finding a working 5 rep
Deadlift wu 135x6 wu 225x6, 305 1x5 - conventional
dips, unassisted 2x8
Day 2
Squat - wu 135x8, wu 225x8, 315 3x5 - felt strong. remember to track thighs with feet.
Press- wu bar x8, wu barx8, wu 65x5, wu 85x5, 95x5 105x3, 95x5, 95x5 finding a working 5 rep - cheated. took me a minute to realize i was giving a leg press. need to review getting under and the 'hip whip'
Bent rows - wu 135x8, wu 135x8, 175 3x5
Day 3
Squat - wu 135x8, wu 225x8, 320 3x5 - last two were tough, dropped hips back instead of driving up.
Bench- wu 135x8, wu 155x8, 165 3x5 - tough last set
Deadlift wu 135x6 wu 225x6, 320 1x5 - feeling strong using conventional form.
dips unnasisted 2x8
Last edited by afatgoat; 02-05-2013 at 05:19 PM.
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day 4.
Squat - wu 135x6, wu 225x6, wu295x4, 325 3x5 - little high on 2nd to last rep, ended strong on last. tired. hard.
Press- wu bar x8, wu 65x5, wu 85x5, 105 3x5 - worked on getting under right after it was past my forhead, huge improvement, much more explosive.
Power Cleans- wu bar x8, wu 95x5, wu 95x5, 135 3x5 - missed 2 because I didn't commit to the jump. The weight isn't the issue, it's working on form. commit to the jump before elbows bending.
Overall. Energy was lackluster between sets but felt strong for most reps. Too much milk or something, went a whole belt notch fatter or bloated and just need to fart a bunch. Can't tell. Didn't chance it. This is the first time I feel as if I half assed had the power cleans down. Still gotta think about it too much. Spent 20 minutes on the foam roller, lower back is pretty tight.
Last edited by afatgoat; 02-06-2013 at 03:25 PM.
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Day 5
Squat - 135x6, 225x6, 315x3, 330 3x5 -beast mode. felt awesome. back pain went away.
Bench- 135x8, 155x5, 175x5, 180 3x5 - shoulder felt great, could easily add more weight.
Deadlift- 135x6, 225x6, 305x4, 330x3, 330x2 - ran out of gas. <1min rest between working set to reset and tighten form.
Felt great on bench and squat. Backs been tight last couple days, going to work in a light walk, some easy laps at the pool and a steam to see if I can't loosen it up over the weekend.
Last edited by afatgoat; 02-08-2013 at 05:22 PM.
Reason: day 5
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day 6
Squat - 135x6, 225x6, 315x5, 335 3x5 - felt solid and strong. 400x5 here I come.
oh press - barx8, 95x5, 110x5, 120x5, 125 3x5 - last two were tough
power cleans - 135 2x5, 155 5x3- missed 2 from jumping early, working on shoulder flexibility
chinups 2x8 pause, bodyweight.
Great workout.
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Squat - 135x6, 225x6, 315x4, 345 3x5
Bench- 135x8, 155x5, 175x5, 185 3x5
Deadlift- 135x6, 225x6, 315x5, 345 2x5
dips 2x8 unassisted
backing off on deadlifts and going to try and fix some tightness in lower back. weight is doable, but consistently tweaking one spot. No pain, just quite uncomfortable. Maybe get it cracked. Squat and bench felt great. First time in a while I felt as if I wasn't going to make a lift. Last rep of last squat there was quite a pause mid way up. Felt good completing.
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Squat - 135x6, 225x6, 315x5, 350 3x5
oh press - barx8, 110x5, 125x5, 135 2x5 1x2, 130x3
power cleans - 135 2x5, 150 1x5, 160 3x5
chinups 10x3
started running out of steam halfway through the presses. Squats feel awesome. Powercleans need to cue jump before arms, especially as it gets heavy and I get tired.
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squat - 350x5, 355 3x5
bench - 190 3x5
bent rows 185 3x5
too hung over for deadlifts
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squat 360x5 - last 3 were tough. starting to hit 5rm pr's. starting to battle when i'm tired. 400 5rm or it doesn't count.
oh press 135 3x5
rack pull cleans - 135 3x5 having a hard time tieing jump/hips/arms all together without reverse curling. getting better. still hideous.
couch crashing, eating like shit/not enough, and drinking everyday is kicking the shit out of my recovery.
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Squat - 365 3*5
Bench 195 3*5
Dead lift 305
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