Tommy Boy's Fat B@st@rd 5-3-1 Log.

Training Training Logs
261

“We should have a great fewer disputes in the world if words were taken for what they are, the signs of our ideas only, and not for things themselves.” – John Locke

6/20/11 Cleans and stuff.

This was my first time back to the gym since last Wend. Spent most of my weekend in the car driving to and fro, then the rest drinking and eating less than stellar food, so I was a bit tight. Bodyweight went from 254 Friday when I left, to 261 when I got back on Sunday. This proved to be a lot of water, beer and temporary gain, as it fell back to 254.5 this morning. Did light fasted cardio this A.M.(30 minutes walking). Like a typical Monday, it was pretty crowded and a lot of bench-aholics were about. I did not have to wait on the platform however. Took some extra time warming up and it turned into a so-so session:

VIDEO:

Messed around with some complexes again:

3 deads, 3 rows, 3 high pulls, 3 push presses: 3 sets of this with increasing weight. Got up to 181.

Clean and Jerks from the hang: Did 1 rep, then dropped the bar and reset. I will stick with this method from now on.

201X3
251X2
271X1
291X1
316X FAIL. Just was not happening. No matter what I did warm-up wise, my hips just were not getting loose tonight. Eh, nest time.
251X5 high pulls
251X3 CL&Js

DB OH press:
50sX8
75sX8
100sX8
125sX8
125sX7 This felt ok.

Rope face pull, tri press down, rope curl complex:

Some X8 for 3 sets.

Doneskis. Ok for the first night back I suppose. Squat night on Wend. and it will be better than tonight was!!

METAL: Beans last video kinda got me into these guys. Not bad stuff.

262

[quote]BlackWidowGirl wrote:
Holy deadlift massacre!! This is so much fun to watch!![/quote]

Thanks very much. Nice to know my videos do more than just take up space on youtube :slight_smile:

263

[quote]DixiesFinest wrote:

[quote]DoveofWar08 wrote:
The bands will take off less weight if on the inside of the bar, and more if on the outside(where the plates are).
[/quote]

damn dude, dont give away our secret to MONSTER WEIGHT![/quote]

Lullzzz. I have no secrets actually. Just some tricks that are less well known than others.

264

Strong stuff in here. Typical of you.

I’ve noticed that you’ve done some DB floor presses. How do you like those? Also, maybe I’d be better off posting this in the BOI instead, but what type of work would you recommend for helping with stalling off the chest or midway up on the bench?

265

3072×1728 1.03 MB

^^ for squats the bands take off about 165 at the bottom. They were also probably 3-5 LBs uneven no matter how much I played with the choking/setup. The next time I do rev. band deads I will see if this is the case there also.

“Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.” – Marcus Aurelius

Two training sessions in one post. 6-22-11, squats, and 6-25-11, bench. Squats took a massive fucking nose-dive and just sucked. Sat down and did some serious thinking on it, and I believe the Rev. band work really tore up my nervous system, as I have been very lathargic lately, despite a good amount of rest. Plan going forward is to pick one lift and do rev. band work on that lift, while focusing on rep work or technique work on the others. Will probably wait 3 weeks or so to add back in the rev. bands, as I think I need a bit of sub-maximal training.

VIDEO:

6/22/11 Squats and stuff.

squats:

barX15
135X8
225X5
315X3
405X1

  • rev. black bands
    405X2
    495X2
    585X1
    655XFAIL here is an example of having a thick head. Thought I could just power through it, but no dice… Time to go back to strait weight sub-max lifting for a while. Focus being on mid/upper back tightness, as this is where I fail when squatting. Given this, and the general shit storm centered around zerchers on here lately, I thought I would give them a shot:

Zercher squat. Walked out of hooks:

barX8
135X5
225X3
315X1 for 2 sets.
225X3 for 5 sets.

Well, that was freaking humbling. Pain on the forearms was actually not a big deal. Breathing was pretty damned hard though. I actually found these to be easier to do beltless. This is pretty much the first barbell movement EVER that I have found this to be the case. This is going to be my main auxillary move to squats for a while I think.

Blast strap fallout planks:

3X8

That was it for that session.

6/25/11 Bench and stuff. Technique work here.

Bench, all reps paused on chest:

barX12
135X8
225X5
315X3
365X3
385X1 for 2 sets with a 3 count pause. Video was of #2 and I may have jumped the gun on the 3 count slightly. Oh well, tightness felt good, but can always get better.

Db incline:

50sX5
75sX5
100sX5
125sX13 cause I can’t count. Goal was 12.

Dips:

BDW X 8 for 2 sets
+125X5 for 3 sets.

That was it for bench day. On the whole a good day. Paused work felt good as did dips.

METAL:

266

[quote]xjusticex2013x wrote:
Strong stuff in here. Typical of you.

I’ve noticed that you’ve done some DB floor presses. How do you like those? Also, maybe I’d be better off posting this in the BOI instead, but what type of work would you recommend for helping with stalling off the chest or midway up on the bench?[/quote]

Thanks bud.

I really like all variants of the floor press, whether it be barbell or dumbbell.

Well, stalling on the chest and midway up are two different problems to tackle really. A video of your sets would be best but here of some things I have done in the past that I think have helped me in those two areas:

  1. For stalling off the chest: All types of paused work. The act of holding the weight on your chest will help if that is where you stall. Deadstop bench from pins in a power rack is also a good way to work on this.

  2. For mid way up, this could be a couple of things. Maintaining as much tightness as possible will help. If you loose tightness on a bench press at any point, the lift suffers and may fail. A stronger back will also help. Could also be that you missed your groove somehow and the bar drifted out of its optimal bar path. If thats the case its a matter of correcting the bar path. Paused barbell floor presses could help here as well.

267

“I don’t pity any man who does hard work worth doing. I admire him. I pity the creature who does not work, at whichever end of the social scale he may regard himself as being.” – Theodore Roosevelt

6/27/11 Deads. Pulled against grey bands tonight. Things went very well.

VIDEO:

Deads. All pulls done with choked grey bands:

135X5
225X5
315X3
405X3 for 5 sets. All felt nice and fast.

Chins:
BDW X5
+25X5
+45X5
+65X4 crap. I think I would have used a bit too much body english to get a 5th rep, so cut it short.
BDW X8 for 3 sets.

Incline DB rows:

150X8 per hand. Grip was pretty much shot by this time. Added straps after this set.
150X16 per hand.

Incline treadmill walking: 20 min.

Fat lady was singing nice and pretty. Good night, nothing to failure and everything felt explosive. I’ll throw in abdominal work on Wend. with shoulder work.

METAL:

268

Those deads looked simple and fast, good shit.

Can’t go wrong with Lamb Of God, either.

269

[quote]DoveofWar08 wrote:
I’ll throw in abdominal work on…[/quote]

^^I think I say that every day lol

Smooth DL’s and some seriously nice Pull ups. Thats very impressive for a big man. Most big guys dont even do sets of BW pull ups much less weighted like that. You’re my hero

270

Strong work sir.

Incline db rows like chest supported rows?

271

[quote]inkaddict wrote:
Those deads looked simple and fast, good shit.

Can’t go wrong with Lamb Of God, either.[/quote]

Thanks man. Thats the goal for most of my training for the next few weeks anyway. Oh, and Lamb of God kicks ass.

272

[quote]gregron wrote:

[quote]DoveofWar08 wrote:
I’ll throw in abdominal work on…[/quote]

^^I think I say that every day lol

Smooth DL’s and some seriously nice Pull ups. Thats very impressive for a big man. Most big guys dont even do sets of BW pull ups much less weighted like that. You’re my hero[/quote]

Yeah. I always intend to do abdominal work on my squat and deadlift days, but sometimes I just say fuck it and it gets moved back. Its a bad habbit really.

Thanks for the kind words my friend. Just trying to not suck.

273

[quote]mom-in-MD wrote:
Strong work sir.

Incline db rows like chest supported rows?[/quote]

Thank you very much ma’am.

Incline DB rows aren’t really anything like a chest supported row. I actually can’t liken anything to a chest supported row, as I’ve never been able to do them. The pad/chest support structure always made breathing impossible for me if I tried to add any weight on them past a 45LB plate.

Doing them on an incline is really just an experiment I am trying. I’ve seen a few folks do them this way, and it seemed like a good change of pace. The one thing that I do like about them very much is that the stress on my lower back is next to zero. So far, they have proven to be a good movement.

274

3072×1728 1.54 MB

^^ Beard update. Might be time to trim the underchin.

“Heights by great men reached and kept were not obtained by sudden flight but, while their companions slept, they were toiling upward in the night.” – Henry Wadsworth Longfellow

6/29/11 Shoulder work.

VIDEO:

Good night. Not in the way that I intended it to be, but a good night none the less.

Warmups: Stretches, jumps, band work, etc., etc.

CL&J from the hang, with random high pulls mixed in:

111X3
221X3
251X2
271X1 ← called this one here. Whole posterior chain was bitching at me from Deads and all the other back work on Mon. A programing issue I am going to have to solve.

Push press: Decided to take a very narrow grip. About where I close grip bench, just to see what would happen.

225X5
275X3
315X2 crap. 3rd rep I missed the groove and ran out of air.
325X0 Missed the groove again. Dammit.
325X1 hells yeah. Cheap PR but I will take it.
350XFAIL. Got it close to lockout, then the bar just drifted forward on me. Next time I will work on getting my head through.

In any case, its been a while since I’ve had a PR and I will take it. This grip felt much stronger and much more stable than my other wide grip. With a little form work, I think I might have a bit more in the tank. I was probably also a bit fatigued from the CL&Js so whatever. I am very seriously considering moving cleans to deadlift day. Making them be my warm up sets.

Standing DB overhead press. No leg drive.

50sX10
75sX5
100sX3 yeah, my shoulders were fried.
75sX5

Face pulls:

someXsome for 3 sets

Cable curl, cable tri push down, cable pull down abz complex:

the stack for 3X15 each.

That was all.

METAL:

275

Solid Push Pressing!

276

That is a sweet beard! no wonder you’re so strong

277

“Anybody can become angry - that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way - that is not within everybody’s power and is not easy.” – Aristotle

7/11/11 Squats and stuff.

Ok, so I have not been in the gym since the 29th of June due to traveling. One of my best friends and one of my first cousins got married on successive weekends and this required a lot of traveling. I think I managed to cook my own food maybe 2 times over the past 2 weeks. Despite that, and way to much drinking, my bodyweight was 248.5 this morning. I will say this though, the north east, specifically DC, Pittsburgh, and the McLean VA areas are a whole fucking lot cooler than central Texas.

Anyway, squats went so so tonight. Taking extended time off has never helped me, though it was unavoidable this time and I was glad to see some old friends and long lost relatives.

VIDEO:

Squats:

BarX10
135X5
225X5
315X3
405X2
475X1 well, 1 felt good, tried for two and dumped it forward. Fell out of my groove bad. Rust to be shaken off.
405X5 ← this felt better. Stopped here as I felt myself going forward onto my toes. Form work is needed.
405X2 with a pause at the bottom.
455X1 with a pause.

Both paused sets felt good. I will stick with paused work on squats for a bit and try to hammer proper ascent from the bottom.

Zerchers:

135X3
225X3
275X2
225X5

I really felt myself “plopping” down at the bottom of these. Something to fix. I’m also going to need to play with foot position and arm placement, as everytime I got close to the bottom my legs would knock into my forearms and shift everything around. Either I need to cut the depth a little bit shallower, or widen my stance, or my arms out. Not sure which at this point, and will probably try all three next time.

Blast strap ab planks:

3X8

Over and out. Rather crappy first day back, and still a bit on the fat and weak side. To be expected I suppose. Some cardio in the A.M. and bench on Wend.

METAL:

278

[quote]Killerb521 wrote:
Solid Push Pressing! [/quote]

Thanks bud. Just trying to not suck. Its pretty damned hard sometimes.

279

[quote]gregron wrote:
That is a sweet beard! no wonder you’re so strong[/quote]

Thanks man. I once got into an arm wrestling contest with my beard. It killed me even when I used both hands :wink:

280

yep, it’s gotta be the beard :slight_smile:

You should come back to DC…supposed to hit 100 degrees with a million % humidity today!