Monday 6/2/14
BW: 284
Squat
135x5
225x5
275x5
315x5
365x1
385x1 Short-lived PR
405x1 PR
315x3
Praise be to Mark Rippetoe and the low-bar squat technique. 405 went up pretty easy. Video to be posted later.
Bench Press
135x5
185x5
225x5
240x4
240x3
230x3
Not my best bench day, but who fucking cares. 405 baby!
Lat PD
210x10
210x10
210x9
Weighted situp
5lbs x 15
5lbs x 15
I’m glad I got 405 out of my system. It will help me focus on the fat loss for a while. So far, so good this week. Okay. So far, so good TODAY.
4 wheels is a huge milestone. Great work.
Thanks jjackkrash. Unfortunately, my buddy posted the video to my facebook page and deleted it from his phone. I think it is property of facebook now, with no way to post here, so we’ll have to wait until I can recruit a more reliable cameraman or camerawoman to film my next set. Or maybe I’ll just get with the times and purchase a piece of gadgetry to make my own films with.
Wednesday 6/4/14
BW 284
Deadlift
135x5
225x5
315x5
405x6
455x1
495x1
I used straps for the first time today on 405 and up. I liked them on my heavy work set and will continue using them for the near future, at least. I did NOT like them on my heavy singles. It was mental, as strapping myself to the bar interfered with my customary psych-up routine that I have used to this point. I’ll give them another try on heavy singles next week.
Seated OHP
115x5
145x5
175x5
175x5
175x5
Work set PR. 180 next week.
Standing Calf Raise
580x12
580x12
Barbell Curl
75x12
75x12
Flat bench DB Press
35x15
60x12
80x10
Power clean + Military press
135x1
I wanted to try a power clean. It felt good, so I decided to try a standing military press after the clean. It felt good too. I am considering dropping front squats on Friday, doing regular squats for a 2nd day per week and power cleans plus some assistance work. I need to give it some thought and do something that makes sense. I’ve been running this program for 9 months, it may be time to try something a little different. I want to squat more often and work in power cleans because Rippetoe says so and he hasn’t led me astray yet.
20 min sauna
10 min hot tub
Friday 6/6/14
BW 283
Squat
135x5
225x5
275x5
335x5
335x5
335x5
20lb work set PR. 345 next week.
Power clean
135x8
135x5
135x5
135x5
First sets of this exercise and I like it so far.
Wide grip BP
135x12
185x10
205x8
Neutral grip chins
BWx2
BWx2
Going in the right direction on the scale again. Plenty of room for improvement next week, starting with the disposal of a jar of nacho cheese dip that someone else put in the fridge.
I am stronger than I realized on squat. I love squatting now. Thank you Mr. Rippetoe!
Time for a beer and a lobster roll.
Monday 6/9/14
BW 284
Squat
135x5
225x5
275x5
315x5
315x4
225x10
315 was a grind today so I backed off a bit.
Bench Press
135x5
185x5
225x5
240x5
240x5
240x4
Widening the grip and feeling good.
Lat PD
210x10
210x7
210x7
Weighted situp
5lbs x15
5lbs x10
Shrugs with the bench press machine
250x15
250x15
20 min sauna
10 min hot tub
5 laps in the pool
Wednesday 6/11/14
BW 283
Deadlift
135x5
225x5
315x5
405x6
455x1
495xFail
Strict military press (standing)
115x5
145x5
175x3
175x3
135x6
Much harder than seated.
Standing calf raise
580x12
580x12
Barbell curl
Unlabeled barbell x 12
Heavier unlabeled barbell x 8
Dumbbell flat bench press
35x15
55x12
75x10
85x8
95x5
Front squat rep out
135x12
20 min sauna
10 min hot tub
Losing weight is not that hard. 283 pound men with very little muscle do it all the time. I have a big advantage over such men and thus no real excuse. Feeling good so far this week.
No surprise on finding standing OHP harder than seated. My experience as well, but personally I much prefer standing; it really depends on the goal and the lifter. If isolating the shoulders is a priority, do it seated. If you’re looking for a compound fullbody movement, do it standing.
Keep working, good sir!
Yesterday was a dry-run of sorts for standing OHP. The last time I tried it was WAY back when I started doing barbell work. It seemed like too much strain on my back at the time. Deadlifting beforehand surely exacerbated this.
Fast forward to present. Stronger back, stronger body, stronger lifter. I think standing OHP is a better tool for me while I am dropping the fat. I also support the general concept of lifting on my feet whenever possible, i.e. don’t do something sitting that can be done standing.
Same for me, as I consider myself somewhat of a functional-fitness guy and I think standing OHP makes more sense in that regard. I like the feeling of my abs and lats contracting to support a heavy OHP. However, I concede that big, strong bodybuilders may derive more benefit from seated OHP if it targets their shoulders better and that is their primary goal.
Friday 6/13/14
BW 283
Squat
135x5
185x5
225x5
275x5
315x5
315x5
365x4
Tried knee wraps on one set of 315. Not sure if I like them. Need to learn the right way to wrap. I definitely liked my last set. It was a real test for me.
Wide grip bench press
135x8
185x5
225x5
240x4
240x3
240x4
This was my widest grip I have ever used. It felt okay, but my shoulder seemed to prefer a few inches narrower.
Power clean
135x5
135x5
135x5
185x2
Strong-looking guy made an appearance and said that my cleans looked good. Going to start working with some real weight next week.
I kept it short due to time constraints but I was very pleased with this workout. I felt like I could walk right through a fucking wall when I left.
My buddy is coming along well. Hasn’t missed a workout yet. He’s starting to take a closer look at nutrition now. It feels good to share the iron addiction.
Monday 6/16/14
BW 284
Three steps forward last week for two steps back during the weekend. At least I had a great weekend and I will put those surplus calories to work moving some iron around.
Squat
135x5
185x5
225x5
275x5
315x5
315x5
Wrapped my knees for next heavy set
365x2 - wraps came loose
365x5 - Maybe I like wraps after all
Bench press
135x5
185x5
225x5
245x5
245x5
245x3
Lat PD
210x9
210x8
210x7
Weighted situp
5x15
5x12
DB farmer’s carries
90 lb each hand - carried them as far as I could 3 times
20 min sauna
10 min hot tub
Thursday 6/19/14
Bodyweight 285
I got a massage yesterday, which was awesome. Back to work.
Deadlift
135x5
225x5
315x5
425x5
455x3
No straps this week. I also should try to slot another warm up set in at 365.
Strict military press
115x5
135x5
155x5
155x5
155x5
165 next week
Barbell curl
80x8
80x8
80x8
Standing calf raise
580x12
580x12
Had to keep it short. GF bday.
Great week for life. Bad week for fat loss. Great week for moving iron.
Saturday 6/21/14
Home gym quickie with a mild hangover
Squat
135x12
205x12
280x8
305x6
Incline Bench
115x12
155x10
175x8
Upright row
70x12
70x12
70x12
Barbell curl
70x10
70x10
70x10
Monday 6/23/14
Bodyweight 286
Squat
135x5
185x5
225x5
275x5
315x5
365x5
365x5
365x5
30 lb work set PR. Wrapped knees on 365 sets.
Bench press
135x5
185x5
225x5
245x5
245x5
245x4
Lat PD
210x10
210x8
210x8
Weighted situp
5lbs x 15
5lbs x 15
Dumbbell farmers carry
100 lbs each hand x Carried them as long as I could two times
15 min sauna
10 min hot tub
5 laps in the pool, leisurely breast stroke
I am upset with myself about not losing weight but holy shit, I am really fucking happy with my squat! Low bar just feels right to me. Sort of like how a vagina feels right, but the total opposite in terms of the sensation of the moment. It definitely suits the way I am built very well. I am very confident I can hit 385 for 5.
I need my inner meathead to start ruthlessly tormenting my inner fat boy. Begone, and take that leftover birthday cake with you back to Suckville!
My. What big squats you have. Nice work!
And hungover quickies are the worst. At least in the gym anyways.
[quote]Mighty Matron wrote:
My. What big squats you have. Nice work!
And hungover quickies are the worst. At least in the gym anyways.
[/quote]
Well, I am not particularly proficient with firearms, nor do I have any weaponry suited to bring down large game. My truck does not have a lift kit, off-road tires or a loud exhaust system. No moose heads hang on my walls. I am not a prescription pill dealer, nor do I have a lengthy criminal record. I also lack an array of regrettable tattoos that cannot be covered. I have a job.
Those deficiencies mean that I have to fall back on my beard and my lifts to impress the rugged women of Northern New England.
Good to know I’ve still got it!
[quote]twojarslave wrote:
I have a job.
[/quote]
I love when you talk dirty to me.
[quote]Mighty Matron wrote:
[quote]twojarslave wrote:
I have a job.
[/quote]
I love when you talk dirty to me.[/quote]
I was going to reply sooner but I had some very important work to do. At my job. Where I get paid money to do all kinds of things. Things like having meetings with other men with jobs. Women too. There’s no real boundaries like that here.
Wednesday 6/25/14
BW 286
Deadlift
135x5
225x5
315x5
435x5
495x1
545x1 30 lb PR
Fuck yeah. My ass already has an opinion about that lift.
Strict military press
115x5
145x5
165x5
165x5
165x5
175 next week. That did not take long to catch up with my seated OHP. I think it is easier to stay rigid while standing.
Standing calf raise
580x12
580x15
Barbell curl
Unlabeled barbell x 15
A much heavier unlabeled barbell x 8
Dumbbell bench press
35x15
60x12
85x10
100x6
Front Squat rep out
135x6
My legs were not on board with this idea.
20 min sauna
10 min hot tub
One very lazy lap in the pool
I am riding pretty high right now. Lots of thoughts floating around my head that need a little beer to get sorted out.
Been reading your log. How is fat/weight loss going ? You seem to be stuck around 284 or so