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Friday, March 17, 2017

How Fatman (Kind of) Got His Groove Back

15 March 2017

SlingShot bench press 340x5, 350x4, 360x3, 370x2, 390x1, 370x1, 370x1

Upped the weight on all repetition sets and kept the singles lighter.

Seated cable row 10-8-6-5

Incline bench press 5-4-3-2-1

Two-DB preacher curl 4s x 8-10

Rope pushdowns 3s x AMAP

Seated DB curl 10-8-6-5-5


17 March 2017

Squat 390x5, 410x4, 420x4, 440x2, 450x1 (wraps on this set), then 400x5, 370x5

Squat is finally moving up. 420x4 felt like a joke. 440x2 was easier than 445x1 a week ago.

I've realized that part of the reason for my squat sucking is my lack of confidence walking out heavier weights. This messes up my setup and I end up getting mauled by seemingly moderate weights. All my doubles and singles these past few weeks were done with an extremely narrow stance (for me, I squat with the feet fairly wide out) and they felt awful and heavy.

Some of it I can trace back to the squat near-disaster I had a few months ago (collar and plates slipping off one side of the bar). Now whenever I unrack the bar I have a fear in the back of my mind that the plates are slipping, so I take small, mincing steps and never quite get into the right position and feel like I'll tip over with the weight on my back.

Using double collars seems to help. So do heavy walkouts, although I'm always skeptical about these and they kill my arms and shoulders. And now that I feel like I'm getting my squat groove back, I'm taking another week off lifting. Such is life.

Front squat 3s x 5

Hack squat 3s x 15

Monday, March 13, 2017

McFail's Navy

5 March 2017

Bench press 300x5, 310x4, 320x3, 330x2, 340x1, 360x1, 380x1

Back-off set 300x3

Right elbow is still feeling off. This is nothing new. However, it also hurts when I'm trying to go to sleep, which has never happened before.

Pulldowns 10-8-6-5-5

Standing BTN press 135x5, 145x5, 155x5, 165x3, 175x2

Barbell curl 10-8-6-5-5, then reverse curl 3s x 5

DB lateral raise x 2 sets

Incline bench DB curl x 2 sets


6 March 2017

Pull 395x5, 415x4, 435x3, 445x2, 455x1, 475x1

Stiff-legged pull 2s x 5

Bent-over row 3s x 5

Front squat 3s x 5


8 March 2017

SlingShot bench press 335x5, 345x4, 355x3, 370x2, 385x1, 395x1

Incline bench press 6-5-4-3-3-2

I always plan to do 5-4-3-2-1 on inclines too, but never figure out the weights correctly. Also working up to a single on the incline bench press feels stupid for some reason.

Could not get to a seated row machine (either of the two) due to overcrowding, so I just did a few pullups after every pressing set (including warmups) until I couldn't do more than 1-2. Got in around 10-12 sets.

DB curls 10-8-6-5-5

Cable pushdowns 4s x 15-20

Preacher curl machine x 4 strip sets


10 March 2017

Squat 385x5, 415x4, 425x3, 435x2, 445x1

Squat walkouts up to 505 lbs.

Front squat 3s x 5

Close stance leg press 3s x 20


12 March 2017

Bench press 300x5, 310x4, 320x3, 335x2, 345x1, 365x1, 380x1

Pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 155x5

Barbell curl 10-8-6-5-5, then reverse curl 3s x 5

Tricep pushdowns on assisted dip/pullup machine 4s x 12

Got this exercise from a John Meadows video. You get into a close-grip dip position on the foot bar and press away. Pretty good pressing angle, but most assisted dip machines don't have enough weight for this purpose.

Incline bench DB curl 4s x 10-12


13 March 2017

Pull 395x5, 415x4, 435x3, 445x2, 465x1, 485x1

Belt on last two sets.

Stiff-legged deadlift 2s x 5

Bent-over row 2s x 5

Front squat 3s x 5

Leg curl, seated 3s x 8

Friday, March 3, 2017

Waterdhavian Noble

26 February 2017

Bench press 295x5, 305x4, 315x4, 325x2, 335x2, 355x1, 375x1

Pulldowns 10-8-6-5

Barbell curl 10-8-6-5-5

DB lateral raise 3 sets for 30-ish reps total


27 February 2017

Pull 385x5, 410x4, 420x3, 430x2, 445x1, 460x1, 480x1

Stiff-legged pull 2s x 5

Bent-over row 2s x 5

Front squat 3s x 5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 145x5

Seated hamstring curl 4s x 8

Barbell triceps extension 4s x 10


1 March 2017

SlingShot bench press 335x5, 345x4, 355x3, 365x2, 385x1, 405xfail, paused 315 x 3, x 2

385 felt like 365 and I decided to give 405 a shot. Then I unracked 405 and it felt way too heavy, so I didn't even try. Never mind.

Seated cable row 10-8-6-5

Barbell triceps extensions 2s x 5-6

Seated DB curl 10-8-6-5

Incline bench press - worked up to a "heavy" double. Rep scheme was all over the place, something like 10-8-6-5-5-3-2-2. Still, the double today was heavier than the singles I was hitting before my last layoff from lifting. Working on a new lifting program, "Lift More By Not Even Lifting". Should be right up there with 5/3/1, Paul Carter and the Cube Method.

Preacher curl superset DB + EZ bar curl x 4 sets

Tricep pullovers with DB 4s x 10


3 March 2017

Squat 385x3, 405x3, 415x2, 425x2, 435x1, 365x5, 365x5

Front squat 3s x 5

That was all.

Monday, February 27, 2017

Strength In Weakness

20 February 2017

Bench press 285x5, 305x4, 315x3, 325x2, 335x1, 345x1, 365x1

Some pounds lost, but not bad for having trained once in the past five weeks. My coordination sucks and the movement feels awkward, but the bar is still going up. If I can keep my lifts at this level (90-95% of usual weight) with minimal training, I'll be pretty happy. Although it would be nice to make some progress sometime.

Close-grip bench press 2s x 5

Pulldowns 10-8-6-5, then 10 reps close grip

Standing BTN press 135x5, 155x4, 165x3, 170x2

DB preacher curl + EZ bar preacher curl x 4 supersets

Seated DB curl 10-8-6-5

Cable pushdowns x 3 sets


21 February 2017

Pull 365x5, 405x4, 425x3, 445x2, 455x1, 465x1, 475x1

Not much strength lost on the pull. This is encouraging.

Stiff-legged deadlift 2s x 5

Bent-over row 3s x 5

Front squat 3s x 5

I wanted to add some extra squatting on deadlift day, but my hips and back usually feel too beat up to squat. So I decided on front squats because I suck so bad at front squats that the minimal weight I use won't affect me too much. So really my front squat weakness turns out to be a strength. Kinda.

Wide stance leg press x 3 sets


23 February 2017

SlingShot bench press 335x5, 345x3, 355x3, 365x2, 385x1

Seated cable row 10-8-6-5-10

Incline bench press 8-5-5-4-3-2-1

No strength lost on the incline press. Not that there was much strength to lose, but the bar even felt lighter than usual.

Barbell curl 10-8-6-5-5, cheat curl last set

DB pullovers 4s x 10 - did these for triceps because I'm experiencing a bit of elbow irritation and pressing really hurts. They felt okay.

Incline bench DB curl 12 x 10, 3s x 8


24 February 2017

Squat 365x5, 385x4, 405x4, 415x3, 425x2, 435x1, 315 x 2s x 5

Front squat 3s x 5

Leg press, close stance 3s x 20

Hack squat 3s x 10

Saturday, February 4, 2017

One Week On, Two Weeks Off

Back from vacation with a heavy cold. Breathing recycled air for 24+ hours at a time is always fun. But I had a great time otherwise.


30 January 2017

Bench press 300x5, 310x4, 320x3, 330x2, 345x1, 355x1, 365x1

Not bad for 2.5 weeks of not touching a barbell. Unracking the bar was somehow the hardest part.

Pulldowns 10-8-6-5-5

Preacher curl superset (DBs + EZ bar) x 4 sets

Machine close-grip press 3s x 8-10


31 January 2017

Pull 405x5, 420x4, 435x3, 455x2, 475x1, 485x1

Stiff-legged pull 300 lbs. 2s x 5

Hamstring curl 3s x 8-10

Smith machine bentover row 3s x 8, 1s x 6

Standing BTN press 125x5, 145x5, 155x5, 160x5, 160x5

Tricep superset overhead extensions + pushdowns x 3 sets


2 February 2017

SlingShot bench press 325x5, 340x4, 350x3, 360x2, 375x1, 390x1

Seated long cable rows 10-8-6-5

DB curls x 5 sets


3 February 2017

Squat 385x5, 405x4, 425x2, 445x1, 405x3

Training irregularly is doing a number on my squat. Deadlift and bench press seem to be doing fine. But not only have I lost a ton of weight off my squat, I've also really been struggling with the walkout portion lately. Basically if I can walk it out, I can squat it, but even medium weights feel unstable.

Based on past experience, I have to a) squat regularly, and b) squat at least 3 times in 2 weeks in order to maintain/progress on the squat. But I a) don't want to squat twice a week, and b) don't really care about my squat numbers enough to try to change things, so I guess it will keep going down.

Maybe in 2018 I can get back on track with training. I am really enjoying this 5-4-3-2-1 thing, though. Just wish I could do it more consistently.

Incline bench press 5-4-3-2-1 to make up for yesterday

Hack squat 5s x 8 - really felt this in the quads later on

Leg extensions 2s x 15

Abductor machine 2s x 15

I'm way weaker on the abductor machine than I used to be. Could be that weak hips = sucky squats.


Monday, January 16, 2017

Off Again

10 January 2017

SlingShot bench press 335x5, 350x4, 355x3, 365x2, 390x1

Seated long cable row 10-8-6-5-5

Machine fly 3s x 10-12

Machine row 3s x 8-10

Preacher DB curl 3s x 8

Tricep superset (overhead extension + pushdown) x 3 sets


11 January 2017

Decided to try something different and did paused squats:

335x5, 355x4, 365x3, 375x2, 385x1

Then regular squats:

405x5, 415x4, 425x3, 435x2

Hack squat 3s x 10-12

Monday, January 9, 2017

Presses But No Squats

3 January 2017

Pull 405x5, 425x4, 435x3, 455x2, 465x1, 485x1, 505x1

Strong and explosive on the pulling. Used a belt from 455 up.

Stiff-legged pull 1s x 5

Smith machine bentover row 2s x 8, 3s x 6

Leg curl 4s x 10


5 January 2017

SlingShot bench press 340x5, 350x4, 360x3, 370x2, 380x1, 405x1

Seated long cable row 10-8-6-5-5

Incline bench press 5-4-3-3-1

DB preacher curl 4s x 6

Concentration curl 3s x 6-8

Cable overhead extension + pushdown superset x 4 sets


6 January 2017

Squat 365x5, 385x5, 405x4, 415x4, 435x3, 445x2

455 felt too heavy again. Oh well.

Leg press 3s x 15

Leg extension 3 sets AMAP


8 January 2017

Bench press 310x5, 315x4, 325x3, 335x2, 350x1, 370x1

Close grip 2s x 5

Pulldowns 10-8-6-5-5

Standing BTN press 155x5, 165x4, 175x3, 180x2, 185xfail

Barbell curl 4s x 8

Incline bench DB curl 3s x 8

DB lateral raise x 2 sets


9 January 2017

Pull 405x5, 420x4, 430x3, 440x2, 465x1 - will try to go heavy on squats this week

Smith machine bentover row 3s x 8