The Fat Fast Diet /and a 500Lbs deadlift

Training Logs
1

I’ve been training for a mite beyond 4 years since i was 14 but i’ve been properly training since 18th December 2007
why that date i hear you ask? That’s the day my life changed forever.

But when i was training as a kid it was basically spasmodical training “oh i’m going to the gym, get to the gym oh i might do some bench then maybe some curls then maybe some leg press” but then i came around i got a spam email through my inbox about the stronglifts 5x5 program, i saw the testemonies "i gained 15 pounds of lean muscle in 12 weeks and i jumped at the chance to be bigger after 6 months of fucking hard training ive arrived at where i am now 300lbs of a mix of fat and muscle.

Let’s hear your stats i hear you call fine,
Bench: 90kgs (198lbs) 1RM
Deadlift: 200kg (441lbs) 2 RM
Squat: 65kg (143lbs) 5 RM
Weight: 140kg (300lbs)
Body Fat %: 29.95

What i’ll basically use this for is a training log to store personal bests and to chart the course of my lifts to 500lbs
and of course i’ll look to the kind people of T Nation for help with things such as nutrition , supplementation advice and training help.

and also this isn’t advertising i just don’t have the funds to spend money on some Biotest products:
Sci - mx Whey Protein
Sci - Mx Lean burn
Body For life Creatine
Seven Seas Cod Liver Oil

Thats what i take and i usually have a shake during and after a training session i take 3 lean burn before breakfat 3 post lunchand 3 post workout i take 4 cod liver oil a day and i’m currently on a loading period with the creatine so i have 5g of that 3 times a day.

Continuing with my stronglifts 5x5 for another 8 weeks till i hit 310lbs

2

Training today was a bitch my shoulders were killing yesterday after my shoulder day

im also incorperating a program to build my traps delts and lats into the stronglifts 5x5

Hurt a tendon in my knee a couple of weeks ago so i’ve had to downgrade the weight on my Squats and Dead

week 1 Day 1
2 spoonfulls of Sci-mx Whey before and after workout with ice cold water.
15g of Creatine mixed in with some fruit juice.
Centrum Multi Vitamins 2 twice a day
Seven Seas Cod liver oil 2 in the morning after waking and 2 before training
LeanBurn 9 a day 3 after waking 3 before lunch and 3 before workout

Bench Press (warm up) 25kg 5x5
Shrugs 40kg 5x5
Reverse Shrugs 40kg 5x5
Front DB raises 16kg 5x5
Side DB raises 16kg 5x5
Overhead Press 32.5kg 5x5
Squat 35kg 5x5
Deadlift 75kg 5x5
Military Press 30kg 5x5

I always find i go to the gym with a fucking pounding headache i get in do some sets and i’m happy as a pig in mud

i probably won’t update this till the 27th when i get back to the gym and another thing my gym has started opening now at 6 instead of 8 so i can get into the gym before work!
I’m really happy now
So Merry Christmas to all and to all a goodnight!

3

Good luck.

4

You got a pretty big dead. Good luck.

5

thanks i started lifting deads about 9 months ago and im pretty pleased with my progress.
i’ve had to drop the weight considerably because ive got a tear in a tendon in my knee
hence why im doing 75kg for 5

6

Has anyone ever used the Coan Phillipi deadlift program? i wanted to get my deadlift up about 150 lbs and ive heard that people have made great gains on it.
anyone whos actually made some gains on the program your advice would be helpful.

The program goes like this:
Week 1

Deadlift (75%): 1x2 @ 375 lbs
Speed deadlift (60%): 8x3 @ 300 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 2

Deadlift (80%): 1x2 @ 400 lbs
Speed deadlift (65%): 8x3 @ 325 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 3

Deadlift (85%): 1x2 @ 425 lbs
Speed deadlift (70%): 6x3 @ 350 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 4

Deadlift (90%): 1x2 @ 450 lbs
Speed deadlift (75%): 5x3 @ 375 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 5

Deadlift (80%): 3x3 @ 400 lbs
Speed deadlift (65%): 3x3 @ 325 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 265 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 6

Deadlift (85%): 1x2 @ 425 lbs
Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 285 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 7

Deadlift (90%): 1x2 @ 450 lbs
Speed deadlift (75%): 3x3 @ 375 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 310 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 8

Deadlift (95%): 1x2 @ 475 lbs
Speed deadlift (70%): 3x3 @ 350 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 330 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 9

Deadlift (97.5%): 1x1 @ 490 lbs
Speed deadlift (70%): 2x3 @ 350 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 330 lbs
Stiff-leg deadlift: 2x5
Week 10

Deadlift (100%): 1x1 @ 500 lbs
Speed deadlift (60%): 2x3 @ 300 lbs (rest as needed b/w sets)
so any changes that you presume will need to be done those already on the program?
Thanks alot
and no gym today cause they had a christmas party at 6:45 am so i just settled for doing 100 BW squats and some dumbell work, i have to buy myself a power rack and some bars
anyone know a good site where i can get a thick bar in the uk?

7

you probably should switch the calculator to pounds first. I don’t see you deadlifting 500kg anytime soon.

Look for the log thread, me, phydeaux, TDA, and a few others all ran the cycle.

8

that look slike a big mistake i won;t be lifting half a ton any time soon
Haha cheers i’ve edited it for pounds

9

I ran the C/P Deadlift cycle a while back, and I ran into a few problems.

Here is my old log if you want to get some insight: http://www.T-Nation.com/...c.do?id=2160832

I think that if you do it right, you can make some very solid gains. Learn from my mistakes…

The first thing I did wrong was to remodel my kitchen in the middle of the program. I completely gutted it and refinished it myself, which meant that whenever I wasn’t DL’ing, I was really taxing my back with a lot of manual labor.

It also meant that I didn’t have access to all of the food that I normally would have. Long story short, I was under recovered throughout the program.

The second major mistake I made was trying to progress my Bench and Squat during this program. I did a pretty intense Bench cycle along with a 5x5 program for my Squats. If I were to do it again, I would definitely just maintain my Squat, and try to make modest gains on my Bench. I’m sure my Squat would have made some gains simply from the added back strength from the C/P cycle.

The last thing I did wrong was that I was far too aggressive on my accessory lifts during the program. I was constantly trying to add weight to the Back Circuit. I think you would be better off making it challenging, but not overdoing it.

I also think that if your DL is still progressing, then you can probably get away with using your real max, but if you have hit a plateau, you would be better off using a conservative max, something like 10-20lbs below your real max.

So, in a nutshell, eat plenty, rest plenty, be conservative with your circuits, and only focus on your DL for the cycle.

One final note…Week 5 is a misprint. It should only be 1x3 not 3x3 for your heavy set. If you do 3x3, you will bury yourself. This should be a chance to recover from the previous 4 weeks of hard training. I made the mistake of doing 3x3, and then spoke with Mark Philippi, and he said that it was a typo.

Everyone else I’ve spoken to who has done 3x3 has been beaten up by it. Don’t make that mistake.

Good luck with the program. Feel free to PM me any questions, and I’ll answer them here.

10

Thanks Modi for the advice, i’ll be sure to throw some questions your way, ill pm you a question in a second.
Started week one of the Coan/Phillipi Deadlift cycle after the mishap of putting in 500kgs instead of 500lbs. I will be sure to post pics in the next post dont be so shocked that im a lard ass with my fucking shit diet to put it lightly.
I need to by myself a stop watch i’m becoming increasingly pendantic about the time i spend resting and thats alot considering im a fat fucker.

Deadlift (75%): 1x2 @ 375 lbs
Speed deadlift (60%): 8x3 @ 300 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Barbell Shrugs 12x3 @ 40kg
DB Shrugs 12x3 @26kg

and i finished off the session with some 4 and 3 board press
4 Board press 3x1 @70kg
3 Board press 2x1 @65kg
my shoulders decided to give up on the last rep thank fuck for spotters if there wasnt one i would have crushed my sternum.

Pics to come and be prepared to be shocked.
Srjoker

11

ive decided to completely destroy the coan phillipi and go on a bare bones version of the v diet such like the fat fast diet oh so long ago so fuck the deadlift atm and time to literally rip this fucking spare tyre off