Fattest 198 of All Time. OF ALL TIME.

Training Training Logs
101

Yea, but not enough I guess. As part of my warmups for upper body work I do wall-slides, pushups from a stability ball, and explosive pushups, but I don’t really do any rotator isolation work. It’s a recurring issue that tends to be cyclical, and it normally goes away when I decrease volume. But overhead pressing almost always brings it back, though I can’t keep myself from doing it every now and then. So long story short, I definitely need to at least add in some external rotations.

As far as the weighted dips I don’t think they are causing the problems, but I’ve been wary of them in the past because of the stigma surrounding them. All I know is that they don’t cause me any pain, so I’m hesitant to give them up. I do them with my elbows tightly tucked, so maybe that does something to protect my shoulder? I don’t really know. Thanks for the input, though. Do you know what specific shoulder problems they tend to cause?

102

Monday: Legs

Squat
335x4, 365x4, 385x3, 400x4
After dicking around at this weight for entirely too long, something clicked and it was the easiest heavy set I’ve done in months. Gotta attribute this to the GHRs; the eccentric has been significantly easier for the last few weeks. Also, finally moving up to four plates, so :).

Zerchers
275x4, 300x4, 325x4
Easy.

GHR
BWx9, +25x9, +45x9

Back Extension
+25x11
Setup was bad so I had to quit sooner than I should have.

This day deserves a name, so I will call it GREATEST FUCKING SQUAT DAY OF MY LIFE.

103

Weds: Push

Narrow-grip Bench
285x4, 315x4, 315x6
I messed up my shoulder Tuesday night playing, of all things, flag football. It feels OK as of Sat, but I may not bench next week. I couldn’t do a wide-grip at all.

Face-pull
17.5x15, 150x15

External Rotations
10x15, 20x15

Couldn’t do much of anything else. Hopefully if feels better next time.

Thursday: Pull

Sumo DL
435x1, 465x1, 490x2
Easy off the floor, but slow lockouts still.

45 Row
315x9

Pendlay Row
235x8

Rack Pull (lowest rung in power rack)
405x3, 455x3, 495x3
Tried to do these like a stiff-leg deadlift and minimize leg involvement.

Concentration Curl
35x8, 45x8

Friday: Legs 2

Olympic Front Squat
245x3, 275x2, 305x3
Moving up to 315 next time.

GHR
BWx10, +25x10, +45x9

HS V-Squat (I was calling it a hack-squat, but it’s not. At all.)
3PPS+10x10, 4PPS+10x8

104

Monday: Legs

Squat
335x4, 365x4, 385x3, 405x3
Good first week at 405. I should be able to get 4 next week.

Zerchers
275x4, 305x4, 335x3

GHR
BWx10, +25x10, +45x9

Back Ext Machine
110x12, 150x12, 190x12, 230x10
Some chode took the GHR, but I was talking to someone so it was my own fault. However, he was a chode for doing abs on it.

Wednesday: Push

Bench
285x4, 315x4, 345x3.5
Went back to a more flared elbow bench and it immediately felt better. This has worked in the past, so it shouldn’t cause me any problems. Needed a tiny bit of help to lock out the 4th.

NGB
295x7
Not entirely comfortable, but no pain.

Seated face-pull
127.5x15, 150x15, 175x11

Wide Tri Press
105x10, 125x10, 145x6
Shoes were too slick here and I kept sliding on the last set.

Ext Rotations
10x12, 20x10
Went stricter and slower than last week, so they were much harder but felt better.

Diamond Pushup
+45x15
Stability was the main issue here, but this is a good finisher.

I lost a little strength experimenting with my grip, but if nothing else it reaffirmed the fact that I am better and have less pain with semi-flared elbows. Should get my strength back quickly.

105

Thursday: Pull

Sumo DL
425x1, 465x1, 490x3
All three reps were extremely easy off the floor, but again lockout was a struggle. Still moving on to 5 plates per side, so hard to complain.

45 Rows
325x9

Pendlay Rows
235x8

Snatch Grip Box Pull (mid-shin)
365x3, 405x3
Hope this helps my lockout. Should also help with grip.

Concentration Curl
35, 45x10

Probably going to ditch the 45 rows next week and do snatch box pulls right after DL. Doing both DL variations and both rows is a bit too hard on my back.

Friday: Legs

Olympic Front Squat
255x3, 285x3, 315x2
Finally starting to get near failure at the quads instead of the grip. Still should get 3 next week.

GHR
BWx10, +25x10, +45x9

HS V-squat
3PPS+10x10, 4PPS+10x10

Standing Rope Crunch
70x12, 90x12, 110x9

106

Sunday: Push/pull

Weighted Dead-hang Pullups
BWx10, +45x7, +90x4
I’m definitely weaker on these when they’re not after deads, but I’ll get used to it.

Lateral Raises
15x10, 30x10, 45x10, 50x8
I’ve gone a lot heavier in the past, but I kept these pretty strict.

HS Lat Machine
3PPSx8, 3.25x8, 4x7

Face-pull
110, 130, 150x20

DB Front Raise
35x10, 45x8
Neutral grip.

I’ll add more rotator work in next week and probably some tris.

107

Tuesday: Legs

Squat
335x4, 365x4, 385x2, 405x4
Easy three, grinding 4th, but still pretty easy for a heavy set. 410 next week.

Zerchers
275x4, 305x4, 335x4

GHR
BWx10, 15

Back Extension Machine
170x15, 230x15
Went higher rep on both of the last two because my back felt really tight.

My Monday was a giant waste of a day, and I didn’t at all feel like leaving my apartment, so I held off. Seems it was a good decision.

108

Wednesday: Push

Bench
285x4, 315x4, 345x4
Was a little fatigued but I got through the 4th rep. Shoulder is feeling so-so but definitely felt better than last time.

NGB
295x7
No pain at all, though I was touching much closer to my chin than I ever have. Whatever works I guess.

Seated Face-pull
125x15, 150x15, 175x12

Wide Tri Press
105x10, 125x10, 145x8

External Rotations
10x12, 20x11

Decline BW SCx30
Bench I was using slid out from under my feet.

Good day. Annoyed that I am still a little weak, though.

109

Thursday: Pull

Sumo DL
425x1, 465x1, 495x2
Lockouts were a little better, but I had some trouble balancing. I may have 3 in me next week. Back felt great.

Snatch-grip Box Pull
365x1, 405x1, 455x2
Lost the grip, but the pull itself was easy. I’ll probably go the pussy route and start using straps so that I can get this to around the same weight as my DL. Slightly lower box today, still mid-shin.

Pendlay Row
235x9

Wide Pullup
BWx17

Conc. Curl
40x10, 50x6
Pretty much dead at this point.

110

Friday: Legs

Olympic Front Squats
255x3, 285x3, 315x3
The third rep at 315 was pretty loose, but oh well. Probably looking at 320 for the heavy set unless I feel really spry.

GHRs
BWx12, +25x12

Dead. I felt dizzy and I was shaking so I felt it was time to shut it down. Four days in a row is a bit much for the likes of me.

111

Sunday: Push/pull

Reverse-grip Bench
255x6, 285x4
Loved how this felt on my triceps, but this is an absolute no-go for me. Whatever is wrong with my shoulder feels twice as bad when I reverse the grip. Why tucking my elbows causes so much pain is beyond me.

Narrow Pullups
BWx10, +45x8, +90x5
Better this week, biceps seem to limit me the most here.

Lateral Raises
45x10, 50x10
Easy.

HS Lat Machine
3PPSx8, 3.25x8, 4x8

Face-pull
120, 140, 160x20

Band pull-aparts

112

Monday: Legs

Squat
335x4, 365x4, 395x2, 410x3
Getting 3 was a minor miracle considering how shitty I felt. Should be able to get 4 next week. Knees felt off, though.

Zerchers
280x4, 310x4, 340x3
I think I need to focus on sitting back more. The third rep at 340 felt the best to that effect.

GHRs
BWx10, 17
Probably will stick with BW until I get 20. Trying to get lower and improve form.

Back Hypers
BWx10, +25x10,10
Last set was done with 25 behind my head…this was the best position.

I will probably not front squat this week due to pain in the knees.

113

Wednesday: Push

Bench
285x4, 320x4, 350x3
Much cleaner than last week. Went back to a normal grip (from suicide) and used wrist wraps. Still slight discomfort on heavy sets, and it’s pretty clear that my bar path avoids a certain part of my left shoulder, so I’ll just try and match my right shoulder to that same path.

NGBP
295x7.5
Felt good, just missed 8.

Seated Face-pull
125x15, 150x15, 175x13

Wide Tri Press
105x10, 125x10, 145x8
Switched to thumbs over grip, liked it better.

External rotations
10, 20x12

Cable Cross
100x15

114

Saturday: Pull

Deficit Sumo
430x1, 480x1, 500x1
Based on where the bar is on my shins at my normal gym, this was a 1-2 inch deficit. Technically it was my first 500 pull, though, so it was a PR.

45 Rows
330x8

Wide Pullup
BWx15

Not a great lift, but DL should be easier next week because of it.

115

Monday: Legs

Squat
335x4, 365x4, 395x2, 410x3
Didn’t have it this week. Back was too weak on every rep, couldn’t stay tight.

GHR
BWx5, 12
Fiddled around with the setup on this, got it so that it hits the hamstrings harder but doesn’t cause my knees to pop, which is what was happening before.

Shut it down after those two. Note to self: never deadlift and then squat two days later. Back was overly tight and weak on the squat, so I felt good about getting 3. On the other hand, my hamstrings were very strong on the squat, so that’s something to be happy about.

116

Wednesday: Push

Bench
285x4, 320x4, 350x4
Felt very explosive during this workout. The first three at 350 were very easy, then form blew up and had to grind out the fourth, but moving back up to 355.

NGB
295x8

Seated Face-pull
125x15, 150x15, 175x13

Wide Tri Press
105x10, 125x10, 145x9

External Rotations
10x12, 20x13

Cable-cross
100x16

Thursday: Pull

Sumo DL
435x1, 465x1, 495x1, 505x1
Couldn’t do multiple reps because I kept feeling like I would throw up, so just did singles.

Conventional DL
405x1, 455x1, 475x1, 485x1
Since the workout was already fucked, I decided to play around with conventional. Now I’m confused. It felt a lot more natural, so I’m going to see how my back feels tomorrow. If it’s OK, I’ll try some triples with the conventional stance next week.

Wide Pullup
BWx18
Getting a lot easier.

117

Friday: Legs

Olympic Front Squat
255x3, 285x3, 320x2
Back felt fine, looks like I’ll be trying conventional deadlift again next week.

GHR
BWx8, +20x6

HS V-squat
4PPS+25x6

118

Sunday: Push/Pull

Speed Bench
155x3, 185x3, 205x6x3
Speed stayed consistent throughout, breaks were ~45 seconds. I will probably add two more sets in next week.

Narrow Pullups
BWx10, +45x8, +90x5
May have overdone it on the first two sets in that I tried to be a little too explosive.

Lateral Raise
45x10, 55x9

HS Low Row
3PPSx6, 3.25x6, 4x5
Better than the other one IMO.

Face-pull
130, 160x20

Front Raise
35, 45x10

Tuesday: Legs

Squat
335x4, 365x4, 395x2, 410x4
Felt great, 415 next week.

Zerchers
275x4, 315x4
315 was easy, but I threw up in my mouth while doing it. I’m not that much of a boss.

GHRs
BWx8, +25x8

Good day, but I’m getting sick of this feeling sick nonsense.

119

In other news, I am sitting at 205 right now and am officiating my first basketball games tonight. Hopefully I can maintain that through the season. Last year at this time I weighed 188, so that’s a pretty solid year.

120

Wednesday: Push

Bench
285x4, 320x4, 355x3
Not great reps, but oh well. Got off-center and screwed the whole set up. Piss-poor leg drive too.

NGBP
300x6

Seated Face-pull
125x15, 150x15, 175x13

Wide Tri Press
105x10, 125x10, 145x9

External Rotations
10x10, 20x14

Friday: Pull

DL
425x1, 455x1, 475x1, 495x1, 515xBOMB
Went through 455 conventional, then switched to semi-sumo. Yea, fucked myself right in the ass.

Snatch-grip Box Pull
405x3, 455x2

Wide Pullup
BWx19
Hey, improved on something.

DL is pissing me off. In my defense, I reffed 6 basketball games in three days…hard to imagine that didn’t affect my energy levels in some way. Need to stick with semi-sumo, probably won’t pull from the floor next week.