Fattest 198 of All Time. OF ALL TIME.

Training Training Logs
561

12/5

DL
403, 443, 478x1, 508xBombdonald
LOL, didn’t even budge that fucker. I wrapped both knees, but I actually think it hurt me today. I couldn’t feel my posterior chain at all after that. Knee feels good today, so that’s a plus.

Neutral Pullup
BW, +25, +55x10

DB Upright Row/Supinated Pullup
50x10/BWx10x2

I fought nausea after that missed DL the rest of the workout, so I didn’t have any desire to do the conditioning I had planned.

12/6

Seated Paused Military
185, 200, 220x5, 240x3
Not bad. Might have had 4, but it would have been a real grinder.

Rope Press/Rear Delt Machine
210/120x12x5
Hilarious how these cable machines vary. Trying to get more volume in accessory work.

Lat Raise Complex/Hex Press Pushup
35x8/8/8; BWx10

BW Skullcrusher/Prone Y
15x2/10x10x2

Shoulders are feeling great nowadays. The extremely narrow grip on OH movements helps a lot, I think, and I’ve been a lot more serious about stretching and prehab.

562

12/7

Hang Clean
185, 195, 205x3, 215x4
Tweaked the bejeebus out of my back on the third rep, then went full retard and did a fourth.

Lat Pressdown/DB Strict Curl
72.5x10/40x8
77.5x10/40x8
82.5x10/40x8x3

Face-pull/Conc Curl
210x12/35x10x4

Finished my workout fine and with minor pain, but after the adrenaline wore off I could barely stand up straight. I had to take a leftover percocet to get through the night. After a couple of days of aggressive foam-rolling, stretching and rest it feels OK, though. No DLing this week, but I should be fine to resume some sort of squat Saturday. I have a video of the hang clean that did it that I’ll get up at some point. Obviously I couldn’t do much the next day, so I just did lots of lunges and single-leg press.

563

^^^GF starting to move some decent weight on DL.

12/10

Narrowish Bench
295, 330x3, 365x3.5
Switched my scheme up entirely. Did high rep sets on all my warmups to try and get more volume in that way and also narrowed my grip by about a hand on either side. I’m back inside the rings now, and I feel way better with that grip. The first 3 at 365 felt really good, then my phone decided to fall off my chest during the 4th and distracted me. I felt significantly more confident and in control, though, so I should be fine next week. Might go to a top set of 4, too, but haven’t decided on that yet.

NGBP
310x8
Probably had 9, but saved a little for the next exercise.

Long Pause NGBP
315, 320, 320x3
3 second count on the chest. Added these to get used to pausing.

Incline Flye/Prone Y
50x10/10x10x3

No issues from my back. Glad to be back to a more narrow grip, too.

564

12/12

DL
413x4
Went (full retard)^2 and DLed 5 days after seriously messing up my back. Luckily, I felt good and am happy I took the gamble. I’m going to stick with 3-4 rep sets for a while, which should be easier on my knee anyway.

Pullup
BWx10, +20x10, +40x15
Dip belt disappeared so I used chains. Pissed me off, though…was looking forward to stretching out my spine with the dip belt.

Inverted Row/DB Up Row
BWx12/55x10x2
BWx15/55x10

12/13

Seated Paused Military
185, 200, 220x5, 240x3.5
3 were easier this week, but the sticking point was too big on the 4th. Should get 4 next week.

Rope Pressdown/Rear Delt Machine
210x12/120x10
215x12/120x10
225x10/120x10
225x12/120x15

Ext BB Rotation/Narrow pushup
45x10/BWx10
Just the one set because I got so annoyed trying to do narrow pushups with the perfect pushup.

Shoulder felt slightly off today. It did the same thing about 6 weeks ago during strict press, so I’m not too concerned. There was no pain, but I’ll drop the up rows to be safe.

12/14

BB Row
295x10, 315x10, 315x12
Taking it easy on my back as best I could.

Lat Pressdown/DB Strict Curl
77.5x10/40x8
82.5x10/40x8x3

Supinated Pullup/Cable Curl
BWx10/52.5x10x3

Need to get back to my normal schedule. Back 2x in 3 days turns me into a pussy.

565

12/15

Squatzzzzzzzz
225x3, 245x2, 265x1
Full depth! My knee felt normal through 185, then started getting some pain. But this was hugely encouraging. 3 weeks ago I didn’t have any plans for below parallel squats.

V-Squat
2PPSx6, 2+25x6,6,10
Focused on quad contraction.

Lunge
BWx6
+25x6
+45x10/5
Much improved here, too. I started doing two reps on my left leg for every one on the right on that last set, and I don’t know why I haven’t done that from the beginning.

Single-leg Press
130x15
Getting hassled to leave, so just one set.

“Sore” does not do justice to how my legs and ass feel two days later.

566

12/17

Narrowish Bench
295, 330x3, 365x4
Eeeeeasy. Probably had 5, but I got a little cocky and paused the 4th rep. Adjusted my setup and went back to being on my toes, and I actually got much better leg drive. I was also able to tuck my elbows better because of the bigger arch. Lots of wins here.

CGBP
315x9
To appease myself I upped the weight here, since I think I could have done 370x4. This also felt much better.

Long Pause CGBP
325x3
330x3x2

TRX Pushup
BWx10x3
30s rest.

Great day, and my chest is wrecked the day after.

567

12/19

DL
405x1, 425x2, 445x3
Felt great on my back. My knee gave me some shit on the 3rd rep, otherwise I would have tried 4. Will go to 455 next week and see what I can do.

Pullup
BWx10
+20x10
+40x12
Harder this week for unknown reasons.

Inverted Row/Face-pull
BWx12/120x12
BWx15/120x15x2

Even with the knee pain, there was no lasting soreness. It actually felt better after the workout than it has in a long time.

568

12/20

Seated Paused Military
185x8, 205x8, 225x6

Forgot the rest. Will go to DBs or Pin Press…too many issues with this lift right now.

12/21

BB Supinated Row
295, 315, 335x10

Forgot the rest.

12/24

Bench
295, 335x3, 370x4
Video. Solid sets, paused all three on 335. Should handle 375 next week, and PR is 385 for 4 so moving along well.

NGBP
315x9
Paused the last 3 or so.

One-arm Floor DB Press
85xsomexsome

Short workout on Christmas Eve at my buddy’s awesome new PT studio.

12/27

DL
405x1, 425x1, 455x2
Felt ridiculously shitty today, but managed an easy 2 at 455. Should be good for 3 at least next time.

Neutral Pullup
BW, +25, +50x10

Face-pull
150, 165, 180x12

Felt incredibly off and weak. I’ll attribute that to the holiday hangover.

569

11/28

DB Seated Press

95x8, 100x8,10
Ha, could tell I haven’t done these in awhile.

Rear Delt Machine/Rope Pressdown
180x10/135x10
195x10/135x10
200x10/135x10x2
New equipment in the gym, so different weights.

Ring Pushups/Band pull aparts
some x some

11/29

Squat
185x5, 225x3, 245, 275x1, 135x10
Felt a lot better than last time, and the soreness the day after was significantly less. I’m going to stick with this scheme of singles followed by a “high” rep set with low weight.

2 for 1 Lunge
BW, +25, +45, +55x10/5
2 on the left for 1 on the right. Improved a lot on the eccentric with the left knee down, which is the most painful part of lunges for me currently.

Unilat Leg Press
50, 90x8, 110x8x2
On the 45 degree leg press for the first time.

Did a lot of stretching and icing after the workout, and it really paid off. Need to have a healthy knee by Tues for deadlifting.

570

12/31

Bench
295, 335, 375x3
Pro tip: always, always ALWAYS check your weights before you attempt a set. My GF loaded one side but used a 35 instead of 25. Result: disastrous fail on my first attempt at what I thought was 375 (actually 385), compounded by what was literally the worst liftoff I’ve ever gotten. The guy let go of the weight the second he lifted it off the j-hooks, leaving the bar about a foot behind my head. It was so distracting I didn’t even grasp why my left side felt obnoxiously heavy, and I subsequently bombed the first rep. After figuring out the problem, I regrouped for a loose 3, so I at least salvaged something.

NGBP
315x9

Paused NGBP
325, 330x3
Legit 3s counted by the GF.

Flye Machine
210x10x4
Supersetted with prone Ys.

Going to DL Weds. I slipped on some ice the morning after squatting jolted the shit out of my knee, naturally.

571

1/2/13

DL
405,445x1, 455x3
Finally an easy set. Will try 465 next week I think. If I can manage 500+ for a triple by the end of Feb, I think I’ll be able to DL 550+ pretty easily at the push/pull meet I’m doing in April.

Rack Pull
405, 455x3, 495x2
Glad I did these, as they showed a glaring weakness a few inches below the knee.

Supinated Pullup
BW, +25, +55x10
Back to normal.

One-leg Reverse Hyper/Face-pull
50x10/150x12x4

1/3

DB Seated Press
95, 100x8, 105x9
Shoulder felt good.

HS Shoulder Press
3PPSx10, 3+25x10+3+2
15s rest-pause on the last set.

Rear Delt Machine/Rope Pressdown
210x10/145x10
215x10/145x10
220x10/145x10x2

DB Skullcrusher
40x10,8,8

1/4

BB Row
315, 345, 375x8

Straight-arm Pressdown/Strict DB Curl
120x10/40x8
125x10/40x8
135x10/40x8x2

Lifted at 9 pm the previous night, then noon the next day…didn’t have much energy.

572

1/5

Squat
225x4, 275, 295, 305x1, 185x10
The last single at 305 felt better than any single yet, and the only adjustment I made was to look at the ground about 20 feet away. I also busted out the oly shoes, and depth was effortless. Might try 225 as the backdown set next week, but 205 at least. I even did a front squat for fun, and it felt really good on my knee. Might work those in somewhere.

2 for 1 Lunge
BW, +30, +45, +65x10/5
Much improved eccentric with the left knee down…almost looked normal on the first 3 sets.

Unilat Leg Press
50, 90, 100, 140x8

KB Swing
70x15x3
Rest was as long as it took my GF to do her set, so <30s. I’m out of shape.

Knee feels ready for a Tuesday DL, so couldn’t be happier.

573

1/7

Bench
295, 335, 375x3
Ho-hum. First rep always sets the tone, and I shat all over it. Bar path was terrible and my leg drive wasn’t anywhere to be found most of the day. Still a little easier than last week, but not good considering how I felt.

NGBP
315x9
Paused the last 3 again, so this was at least better than last week.

Long Pause NGBP
325, 335x3

Pec Deck/Prone Y
210x10/10x10
215x10/10x10
225x10/10x10

Too much socializing happened during my heavy sets, and I’m at least partially to blame. Oh well, onward and upward. Did regain good leg drive on the last set at 335, just need to make sure that carries over on every set.

1/9

DL
399, 443x1, 473x2
Eaaaaasy. Did some glute activation work in warmups and the weights were flying off the floor. I think I might have had a third, but I pussed out because of my knee. We’ll see what I do next week, but I’m feeling the good juju here again.

Rack Pull
405, 455x3, 495x2
Much easier than last week, but the bar I used had gnurling from hell and I just couldn’t hold onto the thrid rep I attempted. I think my baby hands will have dents in them for weeks now world’s smallest violin playing

Pullup
BW, +25, +60x10
Flipped to a supinated grip on the last set and it felt great. The neutral was bothering my chest tie-in, so I’ll probably stick with supinated from here on.

Rope Pull-through
120x10x3
Supersetted with the pullups.

Felt great despite 4 hours of sleep.

574

11/10

DB Seated Press
100x8, 115x5, 5.5
Somehow missed that 6th rep about 3/4 of the way up, but I was happy with this. The 110s didn’t count the handle weight and they didn’t have 105s at this gym, so I went heavier than I ever have.

Rear Delt Machine/Press
130x10/135x8x3
130x10/135x10

Rope Pressdown
120x10+7+5
15s rest-pause.

Short and sweet.

11/11

BB Row
315, 350x8, 385x7
PR I think.

Shrug
385x10
Supersetted with last set of rows. I think in the future I’ll add 2 rest-pauses here to get some trap work in without having to waste time.

Lat Pressdown/DB Strict Curl
135x10/40x8
150x10/40x8x3

Concentration Curl
35x10

Wide Pronated Pullup
BWx10
Fffffffffffuuuuuuuuuuuuu. Definitely keeping these since my shoulder felt fine.

575

11/12

Squat
225x4, 245x2, 275, 295x1, 315x2
Did cluster reps at 315 with 30s between the two. This seems like a good way to get a little more volume in with heavier stuff without destroying my knee. First rep there was a little off, but the second was really good. At this point I’m just weak as shit.

Front Squat
135x3, 185x2
Definitely going to keep doing these instead of a backdown set of back squat. No knee pain but I could really feel it in my quads for once.

2 for 1 Lunge
BW, 40, 70x10/5

Cut short again…had to make a dinner.

576

11/14

Bench
295, 335x3, 375x3.5
Took a good run at it, but didn’t quite have enough speed out of the bottom. Reps felt a lot better this week, just lost arch on that last one. Widened my grip by about a half an inch and might start going wider again…almost felt better on my pec that way. Should get this soon.

NGBP
315x9

Long-pause NGBP
335, 345x3
3s pause.

Prone Y/Pec Deck
10x10/225x10x3
10x10/225x12

Happy even with the missed rep.

577

1/15

DL
405x2, 445x1, 475x2
Easier than last week with a modest increase of 2 pounds.

Clean High Pull
225x3x3

Pullup
BWx10x5
Switched between supinated and wide grip.

1/17

DB OH Press
95x8, 105x6, 118x4.5
Haha, can’t seem to find a consistent weight regardless of gym.

Plate-load Shoulder Press
3+25/3/2/1x8
Drop set, shoulders raped tenderly.

Rear Delt machine/Rope Pressdown
225x10/150x10
230x10/150x10x2

DB Tri Ext
40x10+3+3
30s rest pause.

Great stuff.

1/18

BB Row
315, 350, 385x8

Shrug
385/315/225/135x10
Drop set supersetted with last row. Angus was not peppered.

Lat Pressdown/DB Curl
150x10/40x8x3

Plate-load Curl
90x10+3+3
30s rest pause.

578

1/19

Squat
225x4, 245x2, 275, 315, 330x1, 275x4
Most volume I’ve done since I started squatting again (LOL). 330 felt good, and 275 felt great. I’ll post the video of 330 at some point.

Front Squat
135, 185x4
Had a lot more in me, but taking it slow here…way more stress on the knee with these, obvi. Got back to the oly grip, too.

2 for 1 Lunge
BW, +45, +85x10/5
Improving…need to stop slamming my bad knee into the ground, though.

Uni Leg Press
90, 140x8, 180x10

Going to possibly start throwing a front squat or SSB in at some point in the week. I definitely feel good about my progress, though. I’m at the very least way ahead of where I was pre-surgery, and I’m lowering my NSAID dose on leg days to 2 ibuprofen.

1/21

Bench
295, 335, 375x3
Bleh, commentary at end.

NGBP
315, 335x3, 350x4
Much better. Paused the last 2 reps at 350.

Pec Deck
225x10, 240x10x3

Hex DB Press
40x10x3
Supersetted with some Prone Ys.

My bench seems to be at a bit of a roadblock, and I’m gauging that based on how I feel on most sets. The heavy ones lately just haven’t felt right, and widening my grip isn’t doing shit. The plan from here is to start benching 2x weekly (if my shoulders allow it), keep a narrower grip, and switch to the false grip (amirite Justice?). Will most likely do some benching on Thurs. Also, I need to decrease the jumps in my ramping sets.

579

1/22

DL
405, 445x1, 475x3
Solid and fast. Think I’m good for 525 or so right now, but I’d like to get my triples up to at least 500 over the next 6 weeks or so.

SSB
Barx5, 135x5, 185x3
I’m pretty confident that bar was a lot heavier than 45, but I’ll just pretend it wasn’t. Really focused on hip drive with these. Might do more of a good morning next week, but these really got my posterior chain.

Pullup/Face-pull
BWx10/150x10
BWx10/165x10
+20x10/165x10x2
2 sets supinated, 2 sets wide grip

580

1/24

Fat Bar NGBP
315x5, 335x4x2
Back to the false grip, no chalk. The bar wasn’t a true fat bar, but it’s around 50% wider than our standard ones. Loved how the grip felt.

Shoulder Press Machine
3+35/3/2/1x8
Drop set. Accidentally loaded a 35 and a 10 on one side, so the first set was actually 4 plates. Didn’t notice enough to care, though.

Rope Pressdown/Band Pull Apart
155x10
165x10x3

DB Tri Ext
45x9+3+2
30s RP

1/25

BB Row
390x8–>top set

Shrug
390/315/225/135x10
Drop, supersetted with rows

Lat Pressdown/Machine Curl
155x10/70x10x3

Wide Pullup
BWx12

Only had an hour, but pretty good.