Genetics like that is why I married my wife lol
My wife says the same 
Axle bench is awesome dude. And when you spend enough time with it and switch back, the barbell feels like a toy. Only issue I run into is my hand spacing grew naturally more narrow on the axle without the rings to measure off of, and when I use a bench, Iāll instinctively place my ring fingers on the ring and bench a bit too wide.
2 Likes
I actually noticed that when I first grabbed the axle, ended up putting two bands of athletic tape at the same spacing as barbell rings so I can use that as I guide. Literally just laid my axle up next to my barbell and made the tape match the rings. Iāll shoot up a photo tomorrow, but it works pretty well for me.
2 Likes
I was literally thinking this when I read what pwn posted. But remember if @T3hPwnisher measured his out it wouldnāt be chaos
2 Likes
My axle actually DOES have a measurement on it, haha. Just not like a barbell. But since I bench to be bigger and stronger rather than a better bencher, its not a concern.
2 Likes
Work for today:
Trap bar deadlift: 150x5, 240x5, 330x1, 355x5, 380x5, 400x5, 415x5 (PR), 360x8
Paused SSB squat: 150x8, 160x8, 170x8, 180x8
Banded standing crunch: 4xGx17
Conditioning: mowed the lawn with a 45lb backpack
Notes;
- trap bar deads moved well. Still really liking this movement. I get why Wendler has his athletes do this, seems like a more solid full body strong lift rather than a dedicated hip hinge. Also, I need to get my grip down. Keep accidentally gripping a little bit too far back on the bar, causing the front to tip forward when I lift. Just makes me all uneven. Dumb issue, and doesnāt really effect me unless Iām close to a max, but also an easy fix if I just pay attention
- Paused squats just hit different. Feels these so much more in my thighs vs my back. Also, these are long sets! 8 reps with a solid pause of each takes some time, and Iām tired just from holding a brace for so dang long. I think pauses really clean up my squat form, perfect as an accessory after going heavy on deads
- AM weight: 218.3
3 Likes
Work for today:
Superset:
Various grip chins: 8, 8, 7, 5, 5
Axle press: 135x5, 145x5, 155x5 (PR), 145x5, 125x8
Superset:
CGBP: 135x8, 155x8, 155x8, 145x8
Band pull apart: 4xBx12
Giant Set:
Dips: 8, 8
Lat raise: 15x15, 15x15
Hammer curl: 25x12, 25x8+4 alt
Conditioning: 1 mile run: 8:08 (PR)
Notes:
- press moved well. PR for the axle. Kind of crazy how much harder it is for me to press on this compared to a normal barbell. I was hitting 5x5 of 155 just a few weeks ago with a normal barbell, now one set of 155 with an axle has me giving it my all.
- close grip bench moved much better. I think part of my issues with bench is getting tight on the bench. Turns out, thatās a lot easier for a fat guy to do lol. Slowly figuring out how to do it well at the lower bodyweight.
- stupid happy with my run time. My last PR since moving out here was 8:23, and thatās when I was running 3x a week for weeks. This is only the second time Iāve run in the last 4 months. Itās amazing how EASY it feels. Donāt get me wrong, Iām in bad running shape. Keep losing pace, my stride is bad, trouble controlling my breath, Iām definitely not a good runner right now, but god damn just moving my body and getting a good pace going takes so much less effort than it did 25lbs ago, much less 60lbs ago. With a little practice, I think I should be down to 7:40-7:30 miles in 6 weeks or so. Would like to get to sub 7 again.
- happy with pull-ups. Went from doing these 3-4x a week to only once a week, hasnāt seem to really hindered me, and gives me elbows a break. The first set of 8 is definitely very sub max, think I could probably hit 12, maybe 13 just normal overhand pull-ups
- cutting is a bit more difficult as I get lower. Not really harder to lose weight, but I feel harder to maintain strength. I think when I was freaking fat, if I cut calories low, my body had so much damn energy stores that it just took it in stride and didnāt really effect my strength at all. Now at a lower weight, I can definitely tell the day to day difference in strength dependent on how I was eating the day before. I really want to push this cut hard, if for no other reason than I want to be freaking done with it so I can start really eating to fuel my training again.
Alright, Iām gonna take a minute to be vain. This is a bodybuilding forum, sue me.
Here is a video of me pressing today.
https://www.instagram.com/tv/CeZjSoUpjz9/?igshid=YmMyMTA2M2Y=
And a photo from post run:
Compare that to this when I first got here.
https://www.instagram.com/p/CUD89TwrL8P/?igshid=YmMyMTA2M2Y=
And hell, thatās not even when I first got here. Thatās 6 weeks AFTER working out again, at that point I was already starting to feel better about where I was at.
My deadlift and squat have both exploded. My bench and press are both stronger than when I got here, though upper body pressing has definitely taken the most hits from weight loss. I went from not being able to do a Pullup to sets of 10+, my run times are better, my bike output is better, Iāve gone from struggling to reach the first hole on my lifting belt to easily getting hole 18 of 20, and I could probably fit hole 20 if I wasnāt trying to brace. Clothes fit better. Energy is better. Aggression is better. Resting heart rate went from mid 70s to low 50s. I feel good. Damn good.
I titled this log āIām not back, but Iām coming.ā Iām still not back. Not yet. Few more mile markers I told myself Iād have to hit.
But Iām close. Iām damn close. And Iām hungry to get there.
7 Likes
Read the whole post and wanted to quote so many parts of it. You have done an incredible job to this point sir. Your consistency and effort and very impressive and to hear so many positives about your progress so far made me smile big time. Well done and salute.
2 Likes
Youāre crushing it dude! Holy cow what awesome work.
If youāre not already playing around with pre-workout nutrition, now might be the time to do so. @The_Mighty_Stu had sold me on the benefit of focusing on pre-workout nutrition during times of reduced calories. Still keep cals low, but gear up so you can train hard.
What I discovered on my own was that pure carb meals caused me to crash hard midway through training, but John Meadows talked about the benefit of pairing carbs with some fats to get some long burning/sustainable energy for the session. IF youāre using carbs, shifting them toward training might help.
And, of course, I say all this really just to say it: youāve got a solid handle on this and are destroying what is in front of you. Itās amazing to watch.
2 Likes
Looking good, my man. Youāre absolutely killinā it!
Among all the great stuff in your post, this was awesome to see!
1 Like
Work for today:
SSB Front Squat: 60z5, 150x3, 185x5 paused, 205x5 paused, 220x5, 240x5 (PR), 220x5
Superset:
RDL: 45x10, 135x8, 185x8, 225x8, 245x8, 255x8
Heels elevated goblet squat: 5x53lbx8
Standing band crunch: 3xGx20
Notes:
- went into this dead tired after a long day at work, wasnāt expecting much, surprised by what I had in the tank.
- front squats felt great, I think doing a few sets paused at the beginning really helps me stay tight.
- decided to throw on some straps for RDLs. Sweating like a pig, just couldnāt hold the double overhand. Holy hell itās like a different movement. This felt good, Iām going to seriously chase some weight on these. Normally go slow and just try to feel a stretch, I think Iām going to focus on poundage for a bit.
- AM weight: 217.8
5 Likes
@simo74 thanks brother! The log title was your suggestion, and man was it a good one. Appreciate you following along for the ride.
@T3hPwnisher honestly, I havenāt really played with that at all. And now that you mention it, I think I should. My schedule is so nutty with the shift work that half my workouts are fasted, some are a few hours after a meal, and some are maybe 3 minutes after I clean my plate lol. Maybe it would be a good idea to start doing a dedicated meal prior to lifts. Carbs and fatsā¦ maybe a little Peanut butter in some Greek yogurt? Or peanut butter on toast? Hell maybe Iām just craving peanut butter right nowā¦.
I do definitely feel myself fading on these workouts. My first exercise, I feel decently strong. Energy is waning by the second, and by my accessory giant set Iām really just putting in the motions. As stated before, I am really excited to start gaining lol.
@SvenG thanks man, honestly itās a bit self fulfilling. The better shape I get in, the more I enjoy the process, the better shape I want to be in!
2 Likes
Work for today:
Axle bench: 25x20, 115x5, 165x3, 185x5, 200x5, 215x5 (PR), 205x5, 175x10 (PR?)
Superset;
DB row: 100x10, 100x10, 100x10
Dips: 9, 9, 12 (PR)
Giant set:
Axle Curl: 45x10, 60x10, 65x10, 65x8
Band pushdown: 4xGOx15
Seated db clean: 15x12, 15x12, 15x11, 15x10
Band pull aparts: Rx30
Conditioning: 1 mile run, 7:52 (16 second PR!)
Notes:
- been focusing the last couple days on sleep, getting at least a solid 6 hours a night. Could definitely tell the difference. Felt freaking strong going in.
- big moves on axle bench. Top set of 215 felt easier than 210 last week, back off sets all strong.
- dips feeling better than ever. Think I will switch to weighted once Iām doing 3x12 bodyweight. Or maybe just crank up the reps. Right now just focusing on staying tight and engaging my triceps. I can kinda knock āem out easy by swinging with it, but that defeats the whole point of dips, so trying to stay strict.
ā VERY Pleased with my run. Super hot day outside, 90ās with damn near 100% humidity, and lost my water bottle at work so came in pretty dehydrated. Still shaved a lot of time off my mile. Pacing getting a little better, but I find that if Iām not actively focusing on moving my feet faster than I like, I tend to want to gravitate to around an 8:30 mile. First time in a long time running under 8 minutes. Next challenge, under 7:30
4 Likes
Work for today;
Low handle Trap Bar Deadlift: 150x5, 240x3, 330x1, 360x5, 385x5, 400x5, 420x0 (messed up hand placement, bar tilted),420x6 (PR), 360x10
Paused SSB squat: 150x8, 170x6, 190x6, 210x5, 225x3
Superset:
Band ab crunch: 3xGx20
Kb swing: 53x10, 53x10, 53x12
Conditioning: 20 min cycling class: 236 cal burned
Notes:
- Just murdered deadlifts today. Felt strong going in. Gripped a bit far forward on the bar first time going for 420, ended up having the trap bar tilt way forward, pitched me forward, lost balance, just no way I was getting it. That got me pretty fired up, so I came back for a vengeance on my re-attempt. Only going for 5, but the 5th didnāt feel terrible so I went for another. Honestly, 7 may have been in the bag, but +1 rep and +5lbs from last week is a solid enough PR for me. My low handle trap bar is generally a decent amount lower than my straight bar dead, so if 420 is going for 6 here, I may be able to do some damage when I go back to barbell. 360x10 is probably a trap bar PR as well
- quick explanation on the squats. Whenever I squat, my biggest issue is always pitching the weight forward. What Iām doing with these is going down slowly, solid pause at the bottom, and then driving my squat up making sure I do not allow ANY pitching forward of the bar. Doing this after deads makes it more challenging, which I think is probably to my benefit. Iām weaker like this, and could definitely just allow a little bit of hip rise to add 60+lbs to all these sets, but thatās not really my goal. My squat day is to get my squat strong, this is focusing on using more of my quads when I squat and maintaining that good upright posture, which hopefully then will carryover whenever I am going heavy on squat day.
- freaking hot day, I miss Carolina winter weather in my garage
- eating a bit more than I was before. As Iām getting lower, I gotta really cut back on the food to drop 3ish lbs a week. Was just feeling weak in the gym, so past weeks Iāve bumped my portions a bit. Think Iām on good track to lose 1-2lbs a week, but hopefully this will allow me to tackle the weights a bit harder. Donāt think itās realistic for me to expect the same rate of weight loss now that Iām down closer to my normal weight.
- AM weight: 217.6
6 Likes
Damn good deadlift and pause squat session. I find the SSB tilts me forward more than a regular bar. Getting strong with this bar is going to do a lot for your regular squat.
1 Like
Totally forgot to respond to this. John Meadows always had some great recommendations. Could do something like almond butter with oatmeal, or on a sweet potato. Rice and avocado. I liked a PB and honey sourdough sandwich back in the day.
1 Like
@simo74 Honestly, itās been a hot minute since I did any straight bar squats. Will probably give them a whirl next once I run SSB front squats to the ground. I have the same experience with the SSB pitching me forward, so hopefully this will be a big payoff on the barbell
@T3hPwnisher an almond butter oatmeal sounds perfect as a pre workout lift, may have to give that a go. You also mentioned the sourdough, any reason for that over just normal bread? I confess I know very little about the relative health benefits of different grains
Work for today:
Med ball slams: a lot
Box jumps: sets of 3x a lot. Jumping higher than I used to, not sure what I got to
Did prolly 20ish bastard pull-ups while trying to do a muscle up, because why not. Never got it. My racks a bit short, canāt get my legs all the way straight on the kip, just not getting this flow down. I can do the Pullup to my nipple part, but that flip of the elbows over is just not happening.
45 min LISS cycling 530 calories burned
Am weight: 215.6
4 Likes
Legit just because itās f**king delicious. I love sourdough bread. Also a fan of rye. But sourdough DOES have some qualities about it
If you ever get to Disneyās āCalifornia Adventureā park, the tour through the Boudin factory is pretty clutch too. Gives you an appreciation for the process.