Even better if you train in an abondoned factory. Even when people are invited, they don’t show up because there is no heating, haha.
2 Likes
Hey Matt, hope all is well.
Any big plans or goals for the challenge? Big nutrition changes? What program are you running?
Glad to see you taking part, I think we can all use the little extra motivation!
2 Likes
Difficult to say. I want to get some inches off the waistline for sure; originally I was planning to continue my recomp-cum-bulk that has been working well but with more emphasis on upper body pressing. Now that I can squat 350 and pull 450, a sub-200 bench is even more embarrassing than it already was.
However, I’ve just got the suit for my wedding in March and it’s already barely containing my thighs and shoulders, so that plus the too-fat waist means I’ll just have to work on dropping some pounds. They can always tighten the waistband (which will hopefully be needed) but if I engage in some high-rep squatting in a caloric surplus it might spell disaster.
I’m thinking I’ll give PHAT a bit of a whirl as I don’t mind high-volume stuff and it fits in with my plans to play Touch Rugby on Wednesdays and Sundays. Being as weak as I am I’ll be using LP for the progression which will work until it doesn’t; having a crack at GZCL style. If that doesn’t pan out recovery/progress-wise I’ll go back to good ol’ 5/3/1.
Hope all’s good with you re: Sleepy Jr. and the house-building!
1 Like
Monday, 6 January
First session of 2020 and it didn’t go terribly, even though it was bench-focused. Maybe 2020 will be the Year of the Bench?
Weighed in at 238.4, which isn’t bad going considering I was around 237 or so pre-Christmas.
Training (Upper Body)
1a: Dumbbell Rows
15x35kg (77lbs)
12x35kg (77lbs)
12x35kg (77lbs)
1b: Bench Press
3x70kg (154lbs)
3x70kg (154lbs)
3x70kg (154lbs)
3x70kg (154lbs)
9x70kg (154lbs)
2a. Chinup
2x3xBW
Called for 2x6-10 but I’m too fat for that at the moment.
2b. Pressup
2x10xBW
Called for 2x6-10 dips but I’m too fat AND weak for that at the moment.
3a. TRX Inverted Row
3x6xBW (feet on bench)
3b. Press
8x40kg (88lbs)
8x40kg (88lbs)
6x40kg (88lbs)
4a. EZ Bar Curl
10x20kg (45lbs)
10x25kg (55lbs)
10x25kg (55lbs)
Been a while since I’ve had a bicep pump. Bro-riffic.
4b. Barbell Skullcrusher
10x15kg (35lbs)
10x17.5kg (38lbs)
10x20kg (45lbs)
Done and dusted in around an hour.
3 Likes
Nice work, and loving that 2020 is going to be year of the bench. Time to start those daily push ups mate.
1 Like
Tuesday, 7 January
Second session of 2020 did go badly but that’s showbiz, baby.
Weighed in at 239.0.
Training (Lower Body)
Squat
3x120kg (265lbs)
3x120kg (265lbs)
3x120kg (265lbs)
3x120kg (265lbs)
6x120kg (265lbs)
This was really more of a 3+3, because the bar slipped and tweaked my elbow so I had to rerack and reset. The way every other set felt, though, I’m confident in saying that this didn’t ruin a potential PR.
Front Squat
6x60kg (132lbs/1 plate)
6x60kg (132lbs/1 plate)
Fuck-all left in the tank here.
Romanian Deadlift
8x70kg (154lbs)
8x70kg (154lbs)
8x70kg (154lbs)
Leg Extension
10x50kg (110lbs)
10x50kg (110lbs)
Leg Curl
10x55kg (121lbs)
10x59kg (130lbs)
Skipped the prescribed calf raises, because why would I do calf raises?
Just over 1h15m including warmup sets.
1 Like
What would you do for year of the squat?
If I wanted help I’m how to prioritise and improve my squat:
I would ask someone much stronger than me like @markko to help.
What has helped me in the last year has been increasing the frequency of squat to 3 days a week. 1 heavy day (5 x 4 reps), 1 light (3 x 8 reps) and a medium or technique day (3 x 6 reps) the idea here is to work on an area of weakness an example here would be paused squats or tempo squats.
Don’t do the same weight every week and don’t max out, you need a progression method that works for you.
Heavy - 75% 80% 85% deload
Light - 65% 70% 80% deload
Medium - % will vary depending on variation, I also use the same weight for all three weeks, and work on improving the weakness i.e. bracing or speed.
When you finish a block you increase the max Or your actual weights lifted and start again. With mine currently I increase the weight for each week by 2.5kg, so at the end of the block I am working with a weight that was 2.5kg heavier than the last block. It also means that the first 2 weeks of the block are with weights I’ve already trained with. This seems to help me physiologically and makes the first 2 weeks of the block a little easier.
Then just keep repeating for as many blocks as you want or need or until you stop progressing.
I’m sure mark with have a different plan as will many others on here. There are many ways to achieve your goal.
Sorry @mattjp for the hi-jack
3 Likes
Work on technique and making the parts of you that squat bigger
2 Likes
@simo74 not at all mate, though I must admit I was hoping to get a patented @MarkKO lifting essay out of it once you tagged him.
In fairness, this (plus learning that squats always feel horrible and you just need to deal with it) put about 100lbs on my squat in a couple of months.
2 Likes
I think this might be the most valuable lesson of all.
1 Like
Thursday, 9 January
Down to 237.8 today so back to moving in the right direction, weight-wise.
I’m doing a half-arsed intermittent fasting, AKA skipping breakfast (which is all IF is really…) and eating my first meal of bagel/cereal about 1hr preworkout. Shake after, steak/eggs/veggies as a late lunch, bagel with ham and spinach after dinner (which is whatever I eat with the woman).
I’m enjoying bagels at the moment, what of it?
Puts me around 2,500kcal a day but hopefully the pre/postworkout meal will help me to not feel too awful in the gym.
Speaking of…
Training (Back & Shoulders)
Pendlay Row
10x55kg (121lbs)
10x55kg (121lbs)
10x55kg (121lbs)
10x55kg (121lbs)
10x55kg (121lbs)
Pauses between reps got a bit longer on the last set, but I reckon I’m good for 5x10 at one plate here.
TRX Inverted Row
3x8xBW (feet on bench)
Seated DB Shoulder Press
12x20kg (45lbs)
12x20kg (45lbs)
8+4x20kg (45lbs)
Left DB got away from me on the 8th rep and I had to basically throw it away lest I popped my shoulder out. Good thing no one was next to me…
1a: Seated Machine Row
15x60kg (132lbs)
15x60kg (132lbs)
1b: Front Plate Raise (Overhead, Paul Carter style)
20x10kg (22lbs)
20x10kg (22lbs)
Lat Pulldown
15x45kg (100lbs)
15x45kg (100lbs)
Had 3x12x59kg on this machine before so you can see how tired I was getting.
Lat Raise
20x5kg (11lbs)
20x5kg (11lbs)
Decent pump, sweaty but not fatigued in my soul, all done in around an hour again. Quite liking the novelty of this new (to me) BB-style of training at the moment.
2 Likes
Read this as raising the lats and wondered what that is before realizing you meant lateral lol
1 Like
There was a great post on reddit a couple of years ago about a guy who had done everything he could to get his lats working during lat raises but he only ever felt it in his shoulders.
Just had this image of a skinnyfat guy with ludicrously capped delts trying desperately to get his back to grow.
4 Likes
I think if you check is log. He laid out the basic way to program and train the other day. And it was an essay for sure. But it was gold. 
2 Likes
Yeah don’t worry he’s firmly on my cyberstalking list already.
Not in a creepy way. Much.
1 Like
Guys an awesome resource for this site. Even if he does make me look like an idiot sometimes.
2 Likes
Friday, 10 January
Down to 237.2 today. Or something like that. I forget. On pace to be <100kg/220lbs by the wedding anyway which would be nice.
Today’s training was on the lighter side for the most part, but that’s basically because I was finding my feet (well, legs) with most of the exercises/rep ranges. Lots of room to increase and grow.
Training (Legs)
“Box” Squat
Actually a bench; puts me at bang on parallel, give or take a cm.
10 rounds, 60s rest: 3x80kg (176lbs)
Trap Bar Deadlift (High Handles)
10x123kg (271lbs)
10x123kg (271lbs)
12x123kg (271lbs)
Leg Press
12x152kg (335lbs)
12x182kg (401lbs)
Leg Extension
20x45kg (100lbs)
20x50kg (110lbs)
20x55kg (121lbs)
Leg Curl
2x20x45kg (100lbs)
Done in around an hour again. Enjoying the speed of these workouts, but still feel like I’m getting a good amount done. Think it’s the change of pace I needed.
Also, box squats felt really strong and smooth and I’m keeping them in. Hopefully it will result in a better free squat over time.
1 Like
Saturday, 11 January
Up to 238.4 today after a cheat “meal” last night of swapping my evening ham/spinach bagel for eight Krispy Kreme bites. Worth.
Friday’s a decent day for cheats on PHAT since it’s the evening after a hypertrophy leg day and before a chest/arm pump day.
Glute DOMs from (presumably) box squats was hefty this morning. Busy gym, it being Saturday, so I swapped out the planned BBB-style bench pressing for DB bench.
Training (Chest & Arms Broriffic Day)
Dumbbell Bench Press
10x15kg (33lbs)
6x20kg (45lbs)
3x25kg (55lbs)
8x30kg (66lbs)
8x30kg (66lbs)
8x30kg (66lbs)
Possible PR; definitely a volume PR with 30s.
Incline Dumbbell Bench Press
10x20kg (45lbs)
10x20kg (45lbs)
10x20kg (45lbs)
Machine Bench Press
15x45kg (100lbs)
15x50kg (110lbs)
15x55kg (121lbs)
EZ Bar Preacher Curl
12x18kg (40lbs)
12x18kg (40lbs)
12x18kg (40lbs)
Low Cable Crossover
2x15 at some weight. Not really feeling the pecs with this tbh.
1a: Seated Barbell Tricep Extension
15x12.5kg (27lbs)
15x12.5kg (27lbs) (too light)
1b: Concentration Curl
15x10kg (22lbs)
15x10kg (22lbs)
2a: Spider Curl
20x12.5kg (27lbs)
20x12.5kg (27lbs) (good pump)
2b: DB Kickback
15x10kg (22lbs)
15x10kg (22lbs)
Rope Pushdown
15x41kg (90lbs)
15x41kg (90lbs)
Just under an hour again. Rushed home to show off the arm pump to the missus.
2 Likes
We all know that’s what it’s really about.
4 Likes