Fattest 198 of All Time. OF ALL TIME.

Training Training Logs
601

3/14

Press
205, 230x1, 255x0, 245x1
Just missed 255 and a spot securely atop that contest. 245 will put me in the top 3 overall, though, and I have 255 in me at some point.

Speed Bench
135+~200 band tension x2
155+same x2x2
175+same x2x3
Added an extra set of bands and stupidly unracked 225, which felt like it was going to kill me. I’m not sure what the band tension really was, but it was probably 200+ at the top.

DB Pullover/Triceps Ext
40x12x3/150x10x3

Holy fuck did my tris get sore.

3/15

BB Row
315, 365x5, 405x6,7 (PR)

HS Shrug
5PPSx10x5
1-minute rest.

BW Pullover
5,6,6,7
Torture with as sore as my tris were.

Cheat Curl
135x10

602

3/16

Squat
275x3, 295x2, 315x4, 335x2, 355x2
Best since surgery, though I have no idea why I felt the need to do this.

Speed DL
309+Band tension
x2x8

Uni Leg Press/Lunge
180x8/BWx10x3

Got frisky and couldn’t help but do a squat workout. My knee feels pretty good today, so it wasn’t a bad decision, I guess.

603

3/18

Bench
315, 340, 365, 390x2
Easy. Widened Grip to pinky on rings, no issues.

2-board Press
365, 385x3, 395x2
Easy as well, but it was hard finding someone competent to place the board (the fuck?).

Banded Dip/NG Pushup
BW+band x10x4/BWx15x4
Liked that.

TRX Flye/Prone Y
BWx6,10,10/5x10x3

Easy, good day. Wanted to have a heavy day without any struggles, and this was it.

Next week: Heavy Double (395?), Heavy 2-board double(400 or 405), Light Paused Single (375, 380).

I think I waited a week or 2 too long to add in board presses, so I’ll note that for the next meet I do.

604

3/19

DL
405, 445, 485, 515, 525x1
Easy. Just as I thought, last week’s debacle was a knee issue and nothing else. Wrapped the left knee (light, about 3 loops) from 445 on. I’ll loo to single 535 next week, and 545 the last heavy lift before the meet. What I do on 4-13 is going to completely be in the air, though. This was a +15 post-surgery PR.

DB Row
150x15

Supinated Pullup/Inverted Row
BWx10/10x3

I’ll likely do some heavy chain/band DL next week.

605

On the first page of your log you were talking about how you got a herniated disc while doing deficit deadlifts…

do you think it was primarily a mobility issue on your part or just the lift itself?

I am weak off the floor so I have been considering doing deficit deadlifts instead of conventional for a while to see if that’s what I need. Reading your post has me hesitant now though.

606

[quote]krazykoukides wrote:
On the first page of your log you were talking about how you got a herniated disc while doing deficit deadlifts…

do you think it was primarily a mobility issue on your part or just the lift itself?

I am weak off the floor so I have been considering doing deficit deadlifts instead of conventional for a while to see if that’s what I need. Reading your post has me hesitant now though.[/quote]

I had to think about it to even figure out why I wrote that, but then it occurred to me that we used to lift with 25-lb plates all year.

I think it was just a “me issue.” Though to be fair, the two guys I trained with had the same problem at some point.

Do them and see how you feel. My back always felt weird, but I didn’t know any better back then. Speed deads would help too, and those wouldn’t be as risky (whatever the risk of a deficit dead may be). Examine you technique, too. I used to suck off the floor, but since I started my hips higher and used a rollback it’s gotten to be my strength.

607

3/21

Press
205, 230, 252x1
Don’t have much more in me, but might try 255 anyway.

Speed Bench +monster minis +EFS light band
135x2x1
155x2x3
185x2x4
Was shot after press, but plodded through this.

DB Pullover/Plate-load Shoulder Press
65x12/3PPSx10x3
Hard chest contraction on all pullovers.

Speed bench really teaches you to squeeze the bejesus out of the bar. Damn thing feels like it’s trying to murderkill you when you unrack.

3/22

Pronated Row
315, 365, 405x5, 405x6, 315x10 (burnout)
Haven’t done pronated in a while…liked the switch.

Plate-load Shrug
5PPS+25x10x5
1-minute rest.

BW Pullover/Machine Curl
x6,6,7/90x10x3
Getting better but still hard as hell.

Rope Climb Machine
30s interval x3
So out of shape.

608

[quote]HeavyTriple wrote:

I had to think about it to even figure out why I wrote that, but then it occurred to me that we used to lift with 25-lb plates all year.

I think it was just a “me issue.” Though to be fair, the two guys I trained with had the same problem at some point.

Do them and see how you feel. My back always felt weird, but I didn’t know any better back then. Speed deads would help too, and those wouldn’t be as risky (whatever the risk of a deficit dead may be). Examine you technique, too. I used to suck off the floor, but since I started my hips higher and used a rollback it’s gotten to be my strength.[/quote]

Cool, thanks a lot for your reply man.

You definitely got a cool log going here and I’m gonna be sure to follow from now on. Hopefully I’ll put up similar numbers as you one day. I’ll let you know how the deficit deads go.

609

You say you gained a pretty steady 10-15lbs a year after you started back. What was your diet like during that time? I apologize if it’s somewhere in the log already, I haven’t been through the entire thing.

610

3/23

Speed Squat
225x2x8

Speed DL
309+band tension x2x8

Hack Squat/Uni Lunge
Sledx10/BWx10x4
90x10
140x10
180x10

Took it as easy as I could on the knee, but it’s still sore as shit.

3/25

Bench
315, 340, 370, 395x1

2-Board
375, 400x2

Paused
380x1x2

NG
275x12

TRX Pushup x15

Of course I got slammed by my second goddamn cold in 2 weeks right when I needed to be 100% for my last day of doubles. I made the executive decision to cut 395 at 1, otherwise I think it would have taken most of what I had in the tank to double it. It was easy, though, so there’s that.

Next week: Heavy paused singles, heavy 1-board singles, maybe another backdown set with NGBP

611

[quote]csulli wrote:
You say you gained a pretty steady 10-15lbs a year after you started back. What was your diet like during that time? I apologize if it’s somewhere in the log already, I haven’t been through the entire thing.[/quote]

Diet was shit. I’ve never really chronicled it in here, but when I was gaining weight, I was mainly gaining back size I had already attained. I hit protein requirements and ate a lot of junk. I was able to get away with it for a couple years when I was younger and getting a ton of cardio officiating basketball, but it also got me to 18% BF (measured via underwater weighing :wink: ) once I started having knee issues. I’m 205 right now down from 220 last year, and I’m watching macros a lot more carefully now. It’s easy to gain weight if you eat a ton of carbs, but it’s mostly going to be fat…this is something it took me a long time to understand.

612

3/26

DL
405, 445, 475, 505x1
Dead.

DL+chains
425+100 x1

DB Row
150x17

Gotta love getting sick at the worst time imaginable…another wasted week of DLing. Had no pop off the floor, which is a good indication that I wasn’t right still. No energy at all.

3/28

Speed Bench
275+monster minis x2x5
Probably 300 on the chest, 375 at top.

Machine Shoulder Press
3PPSx10x3

Bent Lateral
30x10x4
Still no energy.

3/29

Pronated Row
315, 365x5, 405x6,7

Shrug
405x25

BW Pulloverx10

Machine Curl
100x12

Started with a little energy, but lost it after rows. Did AMAP sets after to minimize fatigue.

613

3/30

Speed DL
330+band tension x2x8
Probably 100 pounds at the top, maybe more…don’t really know with those bands.

Box Squat
225x1x3, 275x1x2
Kept it light, slightly above parallel.

Goblet Squat
35x10x4

Went really easy on my knee, and it felt significantly better than normal afterward. Post-meet training will be a lot of light full ROM stuff, and some heavier partials.

4/1

Paused Bench
315, 340, 365, 380, 390, 395x1
Eaaaasy through 390, and 395 was only a slight grinder.

1-Board
375, 405x1

NGBP
295x12

TRX Flye x12

Great conclusion to heavy training before the meet. I definitely think I’ll get 400, and I’m going to make that my second attempt so I’ll have 2 tries in the event of something weird. If I get 400 without gassing, I might try 410-415. I would have loved to have gotten another week of 1-board, but I’ll chalk that up to lessons learned for peaking. Getting really excited about the meet.

614

4/2

DL
405, 445, 475, 505, 540x1
Amazing the difference a week makes. Everything through 505 absolutely flew off the floor, and 540 wasn’t a max. 560 is the number I have in my head for the meet, but that’s going to depend on how much benching takes out of me and how my opener feels.

DB Row
150x20

Supinated Pullup
BWx20

Next DL session is moderately heavy pulls against bands Saturday, which will Probably be my last DL session pre-meet.

615

4/4

Banded Bench
275+95 x2x3
295+95 x2x3
Monster minis.

Decline HS Chest
3PPSx10x5
Pump/bloodflow.

Face-pull/Pressdown
120x10x5

Last band session with bench, accessories were purposefully very easy.

4/6

Banded DL
365+100 x1x3
385+100 x1x3
Could have been more band tension, and probably was. The last three at 385 definitely felt harder than 485 at the top.

Box Squat
275x2x5
Felt really good…knee seems to be improving.

616

Went to my planned opener of 375 on bench Monday, but I might knock that down to 370. It was easy but moved a tad slower than I would have liked.

The rest of this week I’ve been sitting around antsy as a mofo. Can’t wait to do the meet, then move on to another training block. Shoulder is a little tweaked, but should be fine for bench. It’s going to be nice going back to a narrow grip in that regard.

617

Wow you start with your hips pretty high on deadlift. Nice pull.

618

[quote]csulli wrote:
Wow you start with your hips pretty high on deadlift. Nice pull.[/quote]

Yea, I did before knee surgery anyway, but since surgery it’s become even more blatant. I hope that my knee will heal enough to improve form, but who knows? Thanks.

619

4/13

Push/Pull: 370/530

I’ll call this a mediocre result. 370 was my opener and absolutely flew up, which calmed me down a little. Jumped to 400 and it felt moderately heavy, but it flew off my chest as well…then stuck 3/4 of the way up. Same sticking point I’ve had in training, so no surprise, really. I got a little too cocky there, I think. My leg drive was weak, and I didn’t push back at all. You’ll see it in the video when I post it…tried to adjust when the bar stopped, but I had already lost it at that point. Took a college try at 400 again, but stuck a little short of the first one. I have no issues with the way I jumped, though. I was trying for 400 this meet, so a 390 bench wouldn’t have meant anything to me.

DL went pretty well, though. Opened at 500 easily, then pulled 530 without too much struggle. Put in 550 originally, but again decided that wouldn’t do anything for me and changed to 560. Would have been an all-time PR, but I only got it to the knees before I gassed out. I think that was a work capacity issue more than anything else…haven’t pulled 500+ 3x in one training day yet, so it caught up to me there. But my left knee did great. Hopefully by my next meet in the fall I’ll be able to get some more leg into it.

Small issues:

For some reason they weren’t counting clip weight, and they were using the big metal clips that weigh at least a pound. So you can add at least 2 pounds to every lift, I guess. That might have been the difference between getting 400 for me, though, so I have to at least mention it.

Bench pause was legit. I don’t have any issue with that, but at random times they would give a quick press call. It wasn’t for big guys, though. Seemed to be totally random. I also felt like my second press command was longer than the first, but I can’t be objective there.

It was SPF, so the squats were a little high. But nothing like their rep would suggest.

Overall grade for the meet: A. SPF puts on a very good show and I had an absolute blast. I’ll be a lot stronger next time, and hopefully I’ll be able to do a full meet next year if not fall this year.

GF’s meet:

Absolutely amazing. She went 180/85/255 (7/9) at 128 and locked out both benches (95 and 100). Unfortunately her butt popped up on the last 2, and that had never happened in training. Squat tied a gym PR and DL was an all-time PR. And if we include the clip weight, the squat was an all-time PR as well. She loved it and seems to be hooked.

620

Aw shit man. Are you gonna do some floor press or board press or deadbench or somethin to help power that sticking point? Seems like you’re right on the doorstep of the 400lb paused bench. I’d be itching to do another meet soon if I were you.