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Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1656

5 min walk
face pulls 3 x 20
Squat 255 x 2 x 5, x 7
Bench 195 x 3 x 5, was going for 6, but didn't get close... someone mentioned I was using a heavier bar, though
DL 230 x 3 x 3
pulldown 190 x 2 x 5, x 6
SS w/
5 min walk

weighed 214.5

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

5 min jog
1 pull up
6 box jumps
2 pull ups
20 yd sprint
3 pull ups
20 yd spring
3 chins
10 BSSq
2 Chins
20 yd sprint
1 chin
10 BSSq
3 chins
20 yd sprint
2 chins
10 BSSq
1 chin
6 box jumps
20 yd sprint
5 min. jog

weighed 212.5 this morning

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Extra day of rest yesterday... ended up staying up til 2 days before, 1 the night after that, and life got in the way.... it really ends up having no effect on my routine, though.

5 min walk
OHP 155 x 3 x 5
Squat 260 x 2 x 5, x 7
5 min walk
neutral pulldown 1 x 210
5 min walk
DL 235 x 3 x 3
neutral pulldown 210 x 2 x 5, ROM maybe 3" shy on the last rep.

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Destrength
Level

Join date: Nov 2014
Posts: 202

Oh, hi. I haven't visited this log before. How is training going? Also, why is your deadlift weaker than your squat? Do you have t-rex proportion arms, or are you hurt?

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1 Man Island
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Join date: Jul 2012
Posts: 1656

Welcome De... training is going well after some hiccups. I'm getting stronger and maintaining weight for the most part.

RE: squat and DL, I'm not sure. I don't think I have particularly short arms, but I do have a long torso. In high school they called me T-rex, so maybe I do have short arms. Even when I ran SS the first time, my squat was normally around or slightly above my DL. I feel like I may be squatting high (which would explain it), but I've had a couple of depth checks and they said I was fine. I should probably DL sumo.... all in good time, I guess. My DL is slowly catching up w/ my squat though; I've been adding 15 lbs/week, while my squat is only going up 10, but this will slow soon. I did have a quad injury in late 2012 that put back my lower body training; this also may have led to some other injuries: hamstring pull, lower back tweak, and a hip problem. All of that feels resolved, though I should probably get it checked out.

Today
Bench 197.5 x 2 x 5, x 6
DL 240 x 5, felt real heavy. I think I need to slow my progression after this week.
Ind. ham curl 20 x 4 x 10
Chindown 210 x 1 x 5
FSq 145 x 2 x 5, x 10
Chindown 210 x 2 x 5
maybe 5-10 min. walking sprinkled throughout

Weighed in at 214 today.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

OHP 157.5 x 3 x 5, all grinders... using more bicep than normal
Squat 165 x 2 x 5, x 6, bar speed slowing.. could have gotten 7 on the AMRAP, but I maid sure I got deep instead.
Pulldown 210 x 5
5 min. walk
DL 245 x 3 x 3
5 min walk
pulldown 210 x 2 x 5, using more bicep than normal, as opposed to pulling from the elbow. This is fine since I don't do any direct arm work any more and I want to take some of the emphasis off the lats as I move on.

Weighed 214 today.

Taking about a week off to do the holiday thing.... lower intake except the holidays, when I'll gorge... so I may incorporate some IF as well.

Coming off, I'll use the same weights as today, except the DL.

Routine wise, I'll be decreasing DL frequency to M and F, but keeping the 1 x 5 and the 3x3 routine. I'll be decreasing pullups to once a week conditioning on the EMEM cycle. On W, I'll be incorporating power shrugs in preparation for hang cleans in preparation for power cleans as soon as I feel comfortable w/ 135. I may also incorporate some neck work, but I think I'll stick w/ the ham curls 1x/week until then.

Merry xmas ya'll.

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1 Man Island
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Join date: Jul 2012
Posts: 1656

Took off between xmas and new years, gaining weight up to 220. Only did a few situps and pushups.

Squat 265 x 3 x 5, heavy
bench 197.5 x 3 x 5, heavy
dl 250 x 3 x 3

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Clean Shrugs 95, 100, 110, 115, 120, 125 x 3 or something like that
OHP 157.5 x 3, 155 x 2 x 4, lost too much strength... maybe I'll deload or run it out.
ind. ham curls 20 x 2 x 10, 20 x 2 x 12
F squat 150 x 2 x 5, x 10
V grip pull down 150 x 5, 170 x 5, hard machine
neutral chin 1 x 5

weighing about 219 today

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1 Man Island
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Join date: Jul 2012
Posts: 1656

Crappy sleep... under 6 hours, I think, and it showed

face pulls 20 x 3 x 20
Squat 270 x 4, 270 x 1, 220 x 5... ugly form, shallow, just awful.. felt heavy on my second warmup set
Bench 200 x 3, 150 x 5, 135 x 5... bleh
DL 255 x 5, the only thing that went right

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1 Man Island
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Join date: Jul 2012
Posts: 1656

OHP 157.5 x 4,3,4
Squat 170 x 3 x 5, better form... still heavy. Going to repeat for form's sake before increasing.
DL 260 x 3 x 3, switched to mixed grip for sets 2 and 3. Used gloves. Helped a lot.

Thinking my DL is slowing down enough where I need to decrease frequency. After this week, I'll alternate DL and Squat every workout for a couple weeks... decreasing the frequency of both to 1.5/week instead of 2.

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1 Man Island
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Join date: Jul 2012
Posts: 1656

Bench 200 x 5, 4, 4 - I'm fairly certain the bar I used was more than 45, though.
Clean shrugs 120 to 140 5 x 3
Squat 270 x 2 x 5, x 2 - I may have done my 3 sets and missed on the 4th. In which case, I'm not supposed to be doing 4 any way. If it wa smy thrid, that tells me either a) I can't do SS progression, b) My bike ride was too much, or c) I need to eat!
Chin ups 3 x 5

I forgot my fats before my workout and biked a little harder to the gym. I didn't do my agile 11 warmup either... so these all might have played an influence. My quads felt exhausted early for some reason,so maybe the lack of warm up meant more glute action or something.

Been weighing in at 215 or under for the past few days.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Face pull 20 x 3 x 20
OHP 157.5 x 4, 2.... misss.. did a back off set of 135 for 4 or so
DL 265 x 5, good form today. I realized that shoes add a bit of a deficit, but it didn't seem to hurt today.
4 way Neck machine 4 x 25 each way

weighed 214 this am.... carb meal!

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Bench 200 x 3 x 5, no grinders or bouncing
Face pull 20 x 3 x 20
Squat 275 x 3 x 5, considering this a miss... too much GMing and not hitting depth.
neck machine 20 x 4 x 30 sideways, 20 x 3 x 40 forward/back
20-25 min. walk

increased daily carbs by 5g
About 215/216 lbs

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Hackey Pulls 95, 105, 115, 125, 135 x 3
Pull up x 4
OHP 140 x 2 x 5, x 7 - Long bar, I think probably 145
Pull up x 4
DL 270 x 3 x 3
Pullup x 2

215

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Bench 202.5 x 5,4,4 - could have grinded through the 2nd set and could have gotten 5 on the last
Squat 275 x 3 x 5
Muscle clean 95, 100, 105, 110, 115 x 3
neck 20-30 x 4 x 35

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Conditioning
5-10 min. jog
1 chin
20 yd sprint
2 chins
6 box jumps
3 chins
10 tire flips
3 pulls
20 yd sprint
2 pulls
10 tire flips
1 pull
6 box jumps
3 chins
10 tire flips
2 chins
6 box jumps
1 chin
20 yd spint

tire was about 2ft tall/wide, so I'm guessing it was around 3something. Got bruises on my biceps and chest.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Not quite recovered form the conditioning... tight and tired all over.

Hackey Pulls 115, 125, 135, 145, 155 x 3
OHP 142.5 x 2 x 5, x 7 w/ a hold on last rep
DL 275 x 5, tough!
neck machine 20-30 x 4 x 45

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Bench 202.5 x 3 x 5, my spotter helped me on like every rep of the last set, even though I didn't need it, but I wa stoo in the zone to bother... moving up
neutral pull up x 5
squat 280 x 3 x 5, gm'd it too much, but moving up, fuck it
neutral pull up x 5
neck machine 30 x 4 x 25, except for front, I used 20
neutral pull up x 5
hard bike ride x 10 min.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Muscle Clean 115, 120, 125, 130, 135 x 3
OHP 145 x 5 x 5, increasing volume before a layoff
DL 280 x 3 x 3, first set wasn't pretty, but it got better


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1 Man Island
Level

Join date: Jul 2012
Posts: 1656

Conditioning

early AM, wall was too wet to do box jumps

5-10 min jog
1 chins
20 yd sprint
2 chins
20 yd sprint
3 chins
10 BSq
3 pull ups, barely got these up
tire throws
2 pulls
20 yd sprint
1 pull
10 tire flips
3 chins
10 BSSq
1 chin, wanted 2, but tired
10 tire flips
2 chins
20 yd sprint
5 min. jog

late, large meal last night.. weighed in around 218. Feeling a little shin splints after; I think I need new shoes.

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