Fattest 198 of All Time. OF ALL TIME.

Training Training Logs
401

Monday

Strapless Shrugs
455, 475, 505x8
All with my weaker alternate grip, and the last set I held for about 5s after the last rep. Grip is definitely getting stronger.

GM From Pins
225, 245, 275, 295, 305x3
A little too high, so need to drop them down another peg. Glad I videoed them.

GHR
BWx8x3
Still absurdly difficult.

Standing Rope Crunch
80, 95, 100x12
6 total sets because I did one to each side of my hip.

BW Squats by a bunch of reps

Back was too tight and sore to do it again on Sunday, so I did grip work today. Knee is definitely feeling better, and I think I’m good to DL again next Thursday. I’ll gauge from there what to do.

402

Tuesday

Paused NGB
275, 305, 340, 370x3 (PR)
Forgot to pause the first rep at 370, but still a strong set. Definitely better than 365 last week. I forgot my wrist wraps, so I went with a closed grip and was able to keep my wrists in good position. I’ll definitely stay with the closed rep from now on.

Narrower Reverse Band Bench
315x3x2, 355, 405x3, 435x2.5
My first real heavy day with reverse bands. Brought my hands in to index on the gnurling. Stayed strong through that last set, but my wrists rolled back on 435 and I bombed the 3rd rep. I loved this, though…should really help my lockout.

Paused DB Floor Ext
50x8x3

Cable Cross
40, 60, 70, 80x10
Paused at full contraction.

Loved this. Shoulder felt back to full strength or close to it, and I got stronger after switching grip. I definitely love the control I have over the weight with the narrower grip. Should be able to get to 400 pretty quickly.

403

Reverse Band 435.

404

Thursday

Rack DL Below Knee
495, 545x3, 590x2 (PR), 600x1 (PR)
First time lifting 600 on a barbell, so it was a good day, if not overly impressive. Probably could have done a triple at 590 or double at 600, but I didn’t want to risk any kind of injury before next week. Really excited to pull from the floor again.

Supinated Pullup
BW, +25, +50, +80x6
Really strong today.

Pullover/Supinated BB Row Superset
210/275 x10x3
Absolutely brutal. Loved it, though.

Tapped out after that superset. Loving the less is more approach, and I’d like to keep every day at 3-4 exercises form now on. I kind of was doing this anyway, but whatever.

405

Friday

Speed Bench
225+50lbs chains
3 reps x 8 sets
Pretty nasty by the 5th set, definitely worked up a good sweat.

Seated OH Pin Press
225, 245, 275, 285, 295x5, 295 rest pause x3 (15 s)
Nice…kept the grip inside the rings.

Tri Press Down
75, 87.5, 100x10, 112.5x10,3,2
Did the last last DC style and a 2 s negative on every rep. I’m going to start working in DC style training at least once per workout.

Band pull aparts
4x12

406

Monday

Grip Work
At 405, 455, 495 and 545 I shrugged my shoulders and held the bar for 10s. I only used my strong grip on 545. At 595, I held for 15s at DL lockout. Good stuff.

GM to Pins
225, 245, 265, 285, 305, 325x2
Went lower this week…definitely a good change.

Bar Squats
Barx3sets of a lot
Just getting a feel for squatting. Knee felt solid throughout, but many lulz were had as my quads actually felt like they were getting worked.

GHR
BWx8x3
Still killing me.

Felt like a great posterior chain workout. I plan on sticking to doubles with GMs.

407

Wednesday

Paused NGB
275, 305, 340x3, 375x2
A PR, but not happy with it so don’t care. The second one went up easy enough, but something was weird today. I made the mistake of trying to widen my grip a little, but it messed up the bottom of the lift. So on the last one I went back to my usual grip and called it after 2 to be safe.

Narrower Reverse Band Bench
385, 415x3
These were great. I lowered the pins one more notch, so the bands weren’t providing any tension at the top. Definitely harder and definitely better. Shoulder was taxed after 415, so I called it there.

DB Floor Tri Ext
50x9,9,8,8+2
15 second rest pause on the last set.

Band Pull-aparts
4x15

A mediocre, ho-hum day, but no worries. I had a big mid-term yesterday and didn’t eat much of anything, so I couldn’t lift then. I should be back to normal next week. Can’t freakin wait to DL.

408

Friday

DL (No wraps)
495, 521, 536, 541x1
PR for no wraps…and my knee felt great. It was a little slower off the floor, but the last rep wasn’t so hard. Now, my form was bad…video I’ll post later made me cringe a little. But, it was the first week back on the floor, and I was protecting the knee, so next week should be better. I’ll look to get 551 or so.

Sup. Pullup
BW, +25, +50, +85x6
Solid.

Pullover Mach/FP Superset
225/80, 240/85, 240/90x10/12
Nasty…liking these supersets.

DC Curl Machine
100x10+3+2
Tried a 4th and 3rd on the rest-pause sets, but form wouldn’t have been perfect so I killed the reps.

Great return to DLing. If and when I add wraps, I should get 560+ pretty quickly. I’d like to push to 600 in the next 6-8 weeks, but we’ll see how everything feels. It’s worth noting that my weight is down a little from a moderate diet and I was sick yesterday, so I’m very happy with this workout. I should get back some of that weight this weekend and be fully energized Monday. Looking to squat with 135 then, too.

409
410

Saturday

Pin Military Press
225, 250, 275x5, 300x4
Kind of hurt the shoulder on that last set, so if I keep doing these it will be with lighter weight.

OH Tri Ext
70, 120x10, 130x10+4+3
DC style.

DB Rear Delt
25, 30x10, 30x10+5+3
More DC.

Tri Pressdown
87.5, 100x8, 118.5x10+3+3
Added weight was 6 pounds on the scale.

Working in more DC training. Will probably be back doing speed bench next week, just wanted to give the shoulder a little rest.

411

Monday

Chain Suspended GMs
275, 295, 315, 325, 335, 345x2
Might have been a tad higher than last week due to the different setup, but they were much harder because of starting at the bottom without the initial eccentric. Loving these more and more every week.

Squat
135x3x6
Overall, encouraging. When I nail my form, there is no knee pain, but deviating a little causes some discomfort. I know that at the very least, I’ll be able to box squat, even if I have to go slightly above parallel. I’ll attempt 225 next week and see where I am, then maybe try 275 or 315.

GHR
BWx8
Done, back was fried.

Abbreviated workout, studying for a gigantic test tomorrow. Need to remember to ice my knees after DL this week, as there was some residual soreness. Might have to push bench back a day depending on the amount of sleep I get, but I should be OK to go tomorrow.

412

Tuesday: Tuuuuurrible bench session. Didn’t feel overly weak, but my shoulder felt bad and torpedoed my day. Got 375 for 2.5 with a narrow grip, but it was ugly. Going back to false grip, I think…it’s easier to keep the weight on my triceps that way. Followed with DB floor Ext, DC style. Did 50x10+2+2 or thereabouts. Might take a week or two off bench, then do a cycle of reverse band only. In a valley on bench currently, but I’ll get going back up the mountain soon. That wasn’t lame, trust me.

Thursday: Even more tuuuuurrible DL. I tried to lift at 8 pm, which was bad, and I also tried to do it barefoot, which was worse. It burned up my knee and I quit after 495 before I hurt myself. Did some light squats after, got to 185. Felt OK on my knee, but it was laughably heavy on my back. Boo time off.

Friday: Yaaaaaay DC Training

T-Bar
3 plates, 4 plates, 4+25x6-8, top set: 5x10+4+3
Awesome.

OH Tri Bar
90, 120x8, top: 135x10+4+2
Murdered.

Supinated Pullup
BW, +25x6, top: +25x10+2+2
Ridiculously hard at this point in the workout.

Tri Pressdown
100, 112.5x8, top: 125x10+3+2
2s eccentric.

DB Rear Delt
30x6, top: 30x10+4+3

Band pull-aparts, prone horizontal abductions, stretching of tris and lats

Great day, a lot of fun training this way. I needed it after that shit week. I think I’ve learned the value of stretching, and I need to do prone… in addition to YTWLs, not one or the other.

413

Monday

Chain Suspended GM
275, 295, 315, 335x2, 355x1 (PR)
Failed a second rep at 355, but it was fine. The setup was lower this week, so I was OK with hitting a single with an extra 10 pounds.

Squat
135x3, 185x3x2, 225x2,3,3
Feeling a lot better, though I think it looks a lot like a good morning atm. Should be able to handle 275/315 next week without discomfort, then I can think about adding singles with the wraps.

Reverse Hyper
+20x7,8,10
Took me awhile to figure out how to make this work, but I really started to feel it near the end. I needed something besides GHRs so this is my new substitute.

Standing Rope Crunch
80,90, 102.5x12, 108.5x10+5+4

Played around on the leg press a bit, foam rolled my quad tendon and did some quad stretching after my workout.

Great day…love GMs right now. 225 felt better than 185 did on squats, so I should be able to squat normally in the near future.

414

Tuesday

Paused NGB
275, 305, 340x3, 375x2
Muuuuuch better. Went back to the false grip, and things felt normal. It was a little hard on my wrists, but the reps were very even. However, I apparently forgot my bar-path entirely. The first rep almost stalled because I pressed too straight, then the second was better. The pause was back this week, as I felt more confident. I ought to be able to handle 3 next week, but I’ll play it by feel.

3-Board Press
365x3
Bahahahaha…felt harder than 375. I didn’t have time to set up the reverse band bench, so I did one set of this. I need to stick with reverse band, though…I prefer the full range of motion.

DB Floor Ext
50x6, 55x6, 55x10+2+2
Killer.

Gonna do my prehab stuff tomorrow, then hopefully I’ll be good to DL Thursday. I had to attempt a 1.5 mile run after doing a submaximal bike test today for Lab Methods, and my God was it an epic fail. HT’s advice of the day: never, ever attempt a long run the day after heavy good mornings. The bike test was fine, but as soon as I loaded the spine with the constant impact of running, it all went to Hell. My poor back was puckered up like an asshole, and I couldn’t keep going.

415

Friday

DL
455, 495, 525x1
Quit there. Knee wouldn’t allow anything else, but it was better than last week at least.

Sup Pullup
BWx6, +25x8, +25x10+4+3
Big improvement

Seated Face Pull
160x10+3+3
Don’t remember the other sets, doesn’t really matter though.

Pullover Machine
240x10+3+2
Awesome.

DB Curl
45x6, 50x6, 50x10+2+2

Pushed this back a day after all the bullshit I had to do in Lab Methods and such this week.

Sunday
Shrug
405x10, 455x10, 495x9+3+3
Love it.

HS Shoulder
3Plates+10x10+4+3
Light for me on this machine, but just wanted to get some shoulder pressing in that didn’t hurt.

OH Tri Bar
100x10, 120x8, 140x8+3+3
Seat was shitty and couldn’t stabilize well, otherwise I think I had 10 3 3.

DB Rear Delt
25x6, 30x6, 35x10+3+2

Prone Horiz Abd
5x10, 12

DC training…fucking A. Love that shit. Definitely have a cold coming on. That might have been what sapped me Friday, who knows. Hope it’s OK by Tuesday, but I can push bench to Wednesday if need be.

416

Monday

Suspended GM
275, 295, 315, 335, 355x2 (PR)
Nice, no complaints here.

Squat
135x3x2, 185x3x2, 225x3, 275x3
Meh, not liking how this felt. Obviously my leg is weak, and maybe that’s affecting the feel of squat, but it’s just not comfortable. I think I’ll try high box squats with a wide stance, and if that doesn’t work, I’ll have to get some professional help.

Reverse Hyper
BWx6, +10x6, +20x8,10

Standing Crunch
75x10, 87.5x10, 100x10, 112.5x12

Squats are worrisome. May have to start deadlifting form the floor less, and stick with rack pulls most of the time. I think I can make that work with a deadlift every 3-4 weeks, just need to get used to the idea of it.

417

Wednesday

Paused NGB
275, 305, 345x3 (normal grip, 315, 345x3 (False grip)
Gave normal grip a shot, but my shoulder is starting to limit me. Time to ease off.

“Wide” 3-board
225, 275, 315, 355x5
Still a little uncomfortable, but not awful.

Floor Db Ext
55x11

Taking time off heavy pressing. I’m thinking no lifting at all next week (knee is still fucked), then maybe only triceps the next week after that. Getting my knee checked out next week as well. My old man body has had enough for a while, so it’s time to take a break and keep the weights lighter til I feel 100%.

Friday

Rack Pull from Knee
405, 455x5, 505x6,6,8
The 505 set was a cluster, with 30s rest or less between the 3 sets. I decided to do that instead of DC, since I figured it would be a little easier on my back.

Neutral Pullup
BWx6,6, +30x10+4+3
Ffffuuuuuuu.

Pullover
225x6, 240x6, 247.5x10+4+4

Done…sick as shit and had nothing left at this point. Thought I’d get a little wild with the rack pulls since I was just trying to get a good back workout and I have a week of nothing coming up. Observation: cardio related things fuck my back up way more than lifting…eat shit runners. Will look to get one more workout in before my time off, and I’ll try to do some mobility stuff during that time.

418

Tueday Nov 22

BB Chest Supported Row
225x6, 245x5x5 (30-45s rest Cluster)
Used a normal flat bench for these, set it up on a few plates to get a full range of motion. These things sure do suck when you can’t use any other part of your body.

Neutral Pullup
BWx10,10,8,7 (30-45s rest)
Haha…horrible work capacity.

Machine Row
125x4x10-12
3s eccentric, chasing teh pumpz.

Kettlebell Swings
52.9x20x3
Almost threw up after this, nice.

Good to be back, good to be back. Pulling and triceps this week. Loved the kettlebell swings, think I found a new way to do cardio.

419

Weds

Triceps Pressdown
Somexbunches of sets, 100x8, 112.5x8, 125x10+3+3 (DC)
Nice, elbows didn’t feel great, but not bad either. Need to get some elbow sleeves.

OH Tri Bar
70x10, 90x8, 110x8x5 (30s rest)
Almost popped.

One-arm Rope Press
70x8, 80x8x2

Rope Curl
80x10, 100x8x5 (30s rest)
Liked this. No pain to mention.

Kettlebell Swing
52.9x20x3 (30s)
Wheezing after these…no nausea though.

Good stuff. Maybe I’ll get some big arms while I’m waiting to bench.

*Knee situation: probably patellar-femoral issue. Symptoms fit to a T, going to get it scoped after break. Started wearing the knee sleeves with the hole in the patella, which are supposed to keep it tracking correctly, and they feel good when I’m just walking around. Need to get my old bones stretched out.

420

Friday

Face-pull
warmups, 100x8x3, 100x8x3
30s rest or so between sets, did two different clusters of that.

DB Shrug
warmups, 120x10x10
Good Lord. rested 30s between each set. Never got breathing too hard, but by the end I was barely getting through the sets.

HS Row
3Plates+25x8,8,8,7,7
Was failing the traps here. Held the weight at the top.

Supinated Pullup
BWx8,6,6
Totally burnt out at this point.

Kettlebell Superset
35x20/Goblet squat (+40)x8 Did this for one set, but my knee still isn’t feeling up to stuff like this.
35x25/sledgehammer swingsx5…much better, got to breathing pretty hard and did this through twice.