Biggest Guy in Class: How to Rebuild a Monolith

13/07/20
The last workout before we enter the “testing” phase of the program. The next A and B workouts will feature tests of my 1RMs, and Saturday morning will be measurement and mirror check-in day. Let’s see the workout report before we talk more, though:

Squat
20kgx10, 50x5
70x6
70x5
70x5

OHP (rep total still the same, but this happened last time so I’m planning to just keep grinding and wait until I get an increase).
37.5x9
37.5x6
37.5x5

Lateral raise (for the next training block, I might lighten up the weight and play around with positioning and form to target different parts of the shoulder.)
6.6x18
6.6x10
6.6x9

Deadlift
60x5, 75x3
100x6

Chins
5 (last rep dodgy), 3, 3, 3, 2

Pullovers (great stretch in the ribcage today, really pushed these hard)
14.3x21
14.3x14
14.3x13

Curls sup. w/ skullcrushers
24.5x10, 20.5x8
24.5x8, 20.5x8
24.5x7, 20.5x7

The plan for the next two workouts is to test my maxes for each lift. They won’t be all-out, balls-to-the-wall maxes where my eyeballs are falling out, but they will be heavy singles so I can judge my strength. Basically the plan is to warm up and then climb up the weights until I get my heavy single. After that, depending on how I feel on the day, and how much time I have, I’ll probably do my standard 3 sets with some lighter weight just to get some volume in. The second workout I’ll skip squats to be fresh for my deadlift attempt, and after the deadlift max I won’t be pulling any more sets.

On Saturday morning, the day after my second testing session, I’ll check in with the mirror first before taking my measurements in the same way and under the same conditions as when I started (since the mirror is subjective, and taking measurements before might skew my perception… ok, probably not, but hey it’s possible.)

After that, normal service will resume until the next testing phase (probably in another six weeks or so).

I will post all the relevant info here and link it up in my first post. I’m looking forward to this!

16/07/20
Workout A test (squat, bench)
Here it is! Unfortunately found that I didn’t have enough time to get in the planned 3 sets of each exercise, so I had to make some adjustments. Report below - numbers will be compiled in a full update post once I have everything.

As far as the lift form goes, for squats the only change was a more low bar position than normal; for bench, legs were further underneath the body than usual and the bench was a few degrees (and I do mean only a few) flatter than usual - it’s usually on a very slight incline due to its construction. So basically, just shifted form from “bodybuilding” to “powerlifting”, but nothing particularly extreme.

Squat
20kgx10, 50x3
60x1
70x1
82.5x1
87.5x1
92.5x1
95.5x1 (bar slow on the way up, so ended it here) [210.5 lbs]

Bench
20x7
30x3
40x1
50x1
60x1
65x1
70x1
73x1
75x1 [165.3 lbs]
76x0 (strangely failed here, 75 was slow on the way up but not terribly hard)
75x0 (went back to 75 to see what I could do but I must have been too spent. No real reason to go for this but hey)

Chins
5 (I thought this was a little low, so retested the next day and got 6. So either way a slight improvement over when I started).

BB row (some standard 3x6-8 stuff here)
55x8
55x7
55x7 (just about!)

Pullovers
14.3x23
14.3x15
14.3x11

(No time so had to skip arm work)

On the whole, I’m reasonably happy with my numbers for 5 weeks of consistent lifting, but I was hoping to hit 100kg on squats and bodyweight (80kg or so) on bench.

Oh, and by the way - shoulder felt great on bench, didn’t feel a thing funnily enough, despite all those heavy singles. Wrists and hands felt quite taxed though, I suppose I’m just not used to that sort of weight!

Stay tuned for more progress updates next workout!

17/07/20
Workout B test (OHP, deadlift)
I now have tested all four of my big lifts. All that is left is perhaps the most important test of all - what does the tape measure say, and does the mirror agree with it? We’ll find out tomorrow morning. I will compile all the relevant information on lifts and physique progress in a single post once that is done.

Had more time today, so I could get in more work instead of only doing my 1RMs like last time.

Today’s workout:
20kgx6
30x3
35x1
40x1
50x1
60x1 [132 lbs] - bar was slow but I got it!
65x0
61.5x0
61.5x0
61.5x0 (three strikes, I’m out :frowning:)

Might have gotten 61.5 if I hadn’t jumped to 65kg like an idiot, but it is what it is. I’m pretty happy with this, long way to go but around 135 lbs is where I had set my sights as a short term goal. Onwards and upwards!

Deadlift
60x5
80x2
90x1
100x1
110x1
120x1
127.5x1
131x1 [288.8 lbs]

I may have had a little more in the tank on the deadlift, but this is all the weight I have at home currently. I had to load everything, right down to the microplates, on the bar to get to 131 kg… quite a funny sight actually lol. Probably a good thing I couldn’t go any further - limit deadlifts are risky business, and this was definitely challenging enough.

OHP (light higher rep work)
30x11
30x8
30x9

Lateral raise
6.6x18
6.6x10
6.6x10

Chins
5, 3, 3, 3, 2

Pullovers (might up the weight on these for the next block of training)
14.3x18
14.3x20
14.3x12

Curls sup. w/ skullcrushers
24.5x10, 20.5x9
24.5x9, 20.5x8
24.5x8, 20.5x6

As I mentioned, full lift+physique update is next, with some reflections on progress so far and goals for the future. Exciting times!

Your OHP is 60kg but your bench is only 75kg? That’s surprising but impressive.

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Thanks haha. Yeah it’s sort of weird, but I’m not complaining lol

18/07/20 - 6 WEEK PROGRESS REPORT
And so we arrive at the much-anticipated post. It has been near as makes no difference 6 weeks (40 days today).

I’ve done my 1RM tests in the last two workouts. Here are the lifts:

Squat: 95.5 kg (210.5 lbs)
Bench: 75 kg (165.3 lbs)
Deadlift: 131 kg (288.8 lbs)
OHP: 60 kg (132.3 lbs)
Chin ups: 5

Now for the physique updates:

(Same measurement criteria as the beginning)
Weight: 179 lbs (+4 lbs)
Estimated body fat: 20% (no significant change)
Shoulder width: 20 5/8 inches (+1/4 inch)
Shoulder circumference: 48 1/2 inches (+1/4 inch)
Chest: 45 1/4 inch (+3/4 inch)
Waist: 35 inches relaxed (+3/4 inch… crap)
Hips: 39 1/2 inches (no discernible change)
Leg: 23 1/2 inches (+1 inch)
Calves: 15 1/2 inches (+3/4 inch… no idea how though. Hmmm…)
Arms: 15 inches (+3/8 inches)

Not sure quite how accurate these measurements are to be honest. I find it hard to believe my legs are an inch bigger, and I don’t think my arms look any bigger… I wouldn’t be surprised if my new and increased waist measurement was completely accurate though. But the tape says there is progress… or does it… whatever.

And the mirror? I haven’t looked in 6 weeks, and to be honest I’m a little disappointed now I have - which does beg the question, exactly what did I expect from 6 weeks of lifting? Not sure. I think subconsciously I thought I’d end up looking like Arnold or something. That being said, I think the shoulders might be a little better, back a tad wider, triceps a little more prominent… but it’s not much at all. I’m still very unsatisfied, I desperately need more size.

On the whole I’m a rather grumpy fellow to be honest. I feel like I haven’t made any progress at all, apart from gaining 4 lbs of what is probably fat. And even that’s probably just a fluke, I probably was just retaining water or something. And yes, I know it’s only six weeks, but I still look rubbish, at least compared to my own expectations and goals.

Now what?

Well, now I do the only thing I can do - stop complaining, get under the bar, and make stuff happen.

I’ll take the weekend off and we’ll start again on Monday if all goes well. I’m going to be swimming again after about a 4 month break because of covid, so we’ll see how that goes too. Normally get a pretty good workout and a great pump, so it can’t hurt - and some cardio will prevent my heart from congealing into a lump of gristle. Which is always a plus.

I have to apologise for my neglect of the log, it’s been super busy these past few days! I’m still logging my workouts on paper though, and I’ll report back here as soon as I can.

Ok we’re back. Wow it has been a properly busy week, and I have the sinking feeling it’s only going to get worse until I make it to the end of the year. If I end up only updating on weekends for a while please do forgive me, but sometimes I get absolutely buried by work.

Two workouts to report so far, about to go for my next one soon. Here’s the first:

21/07/20 (had to do this a day later than planned)

Squat
20kgx10, 50x5
70x7
70x6
70x5

Bench (hit rep goal, up 2.5kg)
20x10, 30x5
50x11
50x7
50x6

Flies (after a short break I’ve started on these again, felt pretty good but was still a little cautious.)
6.6x6
6.6x6
6.6x7

BB row (hit rep goal, up 2.5kg)
20x10
55x9
55x8
55x7

Chins
4, 4, 2, 2, 2

Pullovers (started using a heavier weight here)
16.6x8
16.6x8
16.6x6

Curls sup. w/ standing overhead tricep extension (didn’t have time to change plates around so decided to experiment)
20x14, 20x8
20x12, 20x8
20x10, 20x6

23/07/20
The second workout to report.

Squat (hit rep goal, up 2.5kg)
20kgx10, 50x5
70x9
70x8
70x7

OHP
20x5
37.5x10
37.5x6
37.5x6

Lateral raise
6.6x14
6.6x12
6.6x9

Deadlift (hit rep goal, up 2.5kg)
100x7

Chins
5, 4, 3, 3, 3 (slightly short rep here)

Pullovers
16.6x9
16.6x8
16.6x8

Curls sup. w/ PJR pullover (might replace BB skullcrushers with this, what do you think? It has the advantage of giving a stretch on the ribcage since you’re in the pullover position anyway, and does pretty much the same thing). (And hit rep goal on curls, so add 0.5kg.)
24.5x11, 16.6x9
24.5x10, 16.6x6
24.5x9, 16.6x7

25/07/20
Another workout! I am debating whether I should up the rep goal for arm work to 36 (i.e average of 12 reps per set). When I add weight after hitting the rep goal of 30, it tends to take me rather low (7 reps or so). We’ll see how it goes.

Squat
20kgx10, 50x5
72.5x6
72.5x5
72.5x5

Bench
20x10, 30x5
52.5x7
52.5x5
52.5x5

Flies
6.6x7
6.6x5
6.6x6

BB row
57.5x7
57.5x6
57.5x5

Chins
4, 3, 3, 2, 2

Pullovers
16.6x10
16.6x9
16.6x7

Curls sup. w/ PJR pullover (I’ve decided to keep the PJR for a while and see how it goes. It has the advantage of me not having to fluff around with my barbell reloading plates for the two different exercises, so it’s much quicker and easier; and I feel it hits my triceps better.)
25x9, 16.6x7
25x7, 16.6x7
25x7, 16.6x6

Oh, and I almost forgot to mention - I’ve decided that I need to stop neglecting my abs. My original plan was to just do them separately during the day at some time, but I just end up not doing it. So I’ve decided to work in a few sets of weighted sit-ups and hanging leg raises on the decline bench, between sets of chins. Probably won’t log it here because it’s pretty minor, but I will still do it, and if I can then I’ll also do some easy sets at some other time during the day.

27/07/20
Squat
20kgx10, 50x5
72.5x7
72.5x6
72.5x5

OHP
20x5
37.5x9
37.5x6
37.5x6

Lateral raise
6.6x15
6.6x11
6.6x10

Deadlift
60x5, 75x3
105x4

Chins (noice… decent numbers here today!)
6, 4, 4, 3, 3

Pullovers
16.6x11
16.6x10
16.6x9

Curls sup. w/ PJR pullover
25x10, 16.6x7
25x9, 16.6x7
25x8, 16.6x8

30/07/20
Squat
20kgx10, 50x5
72.5x8
72.5x7
72.5x6

Bench
20x5, 30x5
52.5x8
52.5x6
52.5x5

Flies
6.6x6
6.6x6
6.6x7

BB row
20x10
57.5x8
57.5x7
57.5x6

Chins
4, 4 (last rep tough), 3, 2, 2

Pullovers
16.6x13
16.6x11
16.6x11

Curls sup. w/ PJR pullovers (decided to go for a rep goal of 36 on arm work.)
25x11, 16.6x9
25x10, 16.6x8
25x9, 16.6x8

02/08/20
Squats were bloody tough today.

Squat
Took a long, 5 min rest after failing on set 2, but my lower back was TOAST and my right hand was beginning to tingle (seriously) - I think it’s a problem with how I’m holding my wrist, but I hope I haven’t screwed up a nerve or anything. So I didn’t do so well on the last set.
20kgx10, 50x5
72.5x9
72.5x7 (failed on 8)
72.5x4

OHP
Different method - just doing multiple sets, leaving a few in the tank, until I hit 24 reps.
20x5
37.5x9
37.5x5
37.5x6
37.6x4 (rested only a minute or so before this and it was great, so might cut rest times down with this approach).

Lateral raise
6.6x17
6.6x12
6.6x11

Deadlift
60x5, 75x3
105x5

Chins
6 (almost 7), 4, 3, 3, 3

Pullovers
16.6x14
16.6x13
16.6x12

Curls sup. w/ PJR pullover
25x12, 16.6x10
25x10, 16.6x9
25x9, 16.6x9

Not going to have much time for the next session (04/08/20) so might do a quick workout only. I like the look of this from Coach Thib 20-Minute Muscle Builder - will probably use something like this. Until then!

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05/08/20

My lower back is tired as all hell, the muscles feel super fatigued for some reason. But anyway, we’ll talk about that after the workout report. Decided to go to bed and get up early to do this workout the next morning rather than doing it late at night on 04/08/20 as I originally planned. Did workout B from Coach Thib’s “20 minute muscle builder” program, since bench and BB rows would have been the two main lifts for my normal program today.

Bench
20kgx10, 30x5, 50x1
60x5 (5 reps @80% 1RM)
67.5x1 (1 rep @90% 1RM)
69x1 (1 rep @92% 1RM)
42.5x15 (meant to be AMRAP @60%, but I used 42.5kg instead of 45 accidentally. Probably a good thing - I still only got 15, and this set is meant to be between 15-20 reps. More proof of my usually high 1RM… or my unusually bad high rep work abilities.)

BB row
20x10
57.5x5 (5 reps @80% 1RM)
64x1 (1 rep @90% 1RM)
66x1 (1 rep @92% 1RM)
42.5x17 (AMRAP @60% 1RM).

I very much like this type of workout. In fact, I’m seriously considering finishing my 6 week cycle and then using this program for a while, because I’m going to be ridiculously busy from now until pretty much the end of the year - examinations and the like. But we’ll see about all that when I finish this training cycle.

Now the bad news… my lower back is genuinely stuffed. No pain as such, thankfully, so I don’t think it’s a lumbar spine problem, but the spinal erector muscles themselves feel exhausted. I don’t know how I’m going to get through squats tomorrow… I don’t really know what to do to be honest. I don’t want to skip a workout, but I don’t want to screw up anything. I might go light on squats and see how I feel. Not sure how I should deal with this.

06/08/20
This is a difficult post. I’ve got lots of thoughts I want to share. But as usual we’ll start with the workout.

Once again, I had no time at all in my day, so I figured I’d give Coach Thib’s 20 minute workout a go again. This is workout A of that program.

OHP
20kgx10, 30x4
48x5 (5 @80%)
54x1 (1 @90%)
55x1 (1 @92%)
30x13 (AMRAP @50%. Meant to be 60% 1RM but I knew the moment I did the calculation that I would struggle to get even 10 reps with that. As it stands I still wasn’t able to hit 15 with 50%.)

Deadlift
60x5, 75x3
105x5 (5 @80%)
118x1 (1 @90%)
120.5x1 (1 @92%)
78.5x13 (AMRAP @60%. Once again, couldn’t hit 15. Also, 13 rep sets of deadlifts are hard.)

So here’s the problem I’m facing. I’ve been forced to admit that my current program is just eating up too much time. At first, I thought I’d be able to stick with it for a while longer, at least finish this 6 week block, but it’s rapidly becoming apparent that I just don’t have the time. Stuff is getting busier than I thought, earlier than I thought.

As a result, I think I’m going to have to put my current program on the shelf for a few months until my schedule gets a little better. I’ve run the 20 Minute Muscle Builder program for the past two sessions, and I think that this sort of thing is what I need. One thing’s for sure, I’m not giving up on my training.

I just don’t want it to seem like I’ve got program ADHD and that I’m swapping for no reason. My original plan was to stick with my current program for the foreseeable future, but this is beyond my control. Then again, I could just be talking myself into thinking that I’m doing this for a reason when actually I’m just trying to take an easy way out… it’s a shame really. I rather liked my program.

Anyway, it’s settled then. We’ll be starting the 20 Minute Muscle Builder program imminently. I have a few questions that I’ll post in Coach Thib’s forum just to clear things up, but I think we can make a start now. Will need to take 07/08/20 off (unfortunately can’t train that day) but we’ll get cracking straight after that. Hopefully, this isn’t goodbye for my current program - we’ll be back to it before long.

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Sorry for the quiet these last few days, been really busy. Will post updates soon!

08/08/20
First of 3 workouts to report.
Thought it best to find some honest 1RMs for calculation purposes on the bench and BB row since I’m working off percentages in the program. All are done strict form, ‘bodybuilding style’ rather than powerlifting style (e.g less bench arch/no leg drive etc.) (The reason for testing is that my previous recorded 1RM for bench is done powerlifting style, and I haven’t recorded one for the BB row.)

Bench
20kgx10
30x5
50x1
60x1
70x1
75x1 (really slow).
Decided to use 70kg as a max, since Coach Thib specifically says in the program not to use a sloppy 1RM.

BB row
20x10
40x5
60x1
72.5x1
Use 72.5kg as training max… yep my bench is weaker than my BB row. Feel free to laugh.

(Work sets)

Bench
56x5 (5 @80%)
63x1 (1 @90%)
64.5x1 (1 @92%)
42x12 (AMRAP @60%)

BB row
58x5 (5 @80%)
65.5x1 (1 @90%)
66.5x1 (1 @92%)
43.5x18 (AMRAP @60%) (last rep ROM bit short)

Did a few strict curls to finish the session - Nick’s Strength and Power’s been talking about it a lot lately so I gave it a shot. Got up to 37.5kg.

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09/08/20
Second workout of 3 to report.

OHP
20kgx6
48x5 (5 @80%)
54x1 (1 @90%)
55x1 (1 @92%)
30x14 (AMRAP @50%). By the way, the reason I use 50% here instead of the prescribed 60% is that I can barely even get past 10 reps with 60% lol.

EDIT: 20-Minute Muscle Builder Questions Coach Thibaudeau just said it’s better to use the prescribed percentage and just go for AMRAP, so we’ll do that next time.

Deadlift
60x5
105x5 (5 @80%)
118x1 (1 @90%)
120.5x1 (1 @92%)
78x14 (AMRAP @60%) (had to rest pause the hell out of this. This was properly tough, and a day later, I can now report that I can feel my traps and mid back, low back, and hamstrings in a painful but pleasant way. I’m especially enjoying the soreness residing somewhere around the shoulder blades/mid traps area. My low back is absolutely trashed though.)

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10/08/20
Last of the three workouts to report.

Bench
20kgx14, 30x7
56x5 (5 @80%)
63x1 (1@90%)
64.5 (1 @92%)
42x14 (AMRAP @60%)

BB row
20x11, 40x5
58x5 (5 @80%)
65.5x1 (1 @90%)
66.5x1 (1 @92%)
43.5x18 (AMRAP @60%). (ROM full on all of these this time, even the last rep!)

A set of light breathing pullovers, a set of chins and some BB curls to finish. (We’ll come up with a proper way of structuring accessory work at some point.)

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Loving your progress, bro! Make sure your doing some kind of conditioning work a few times a week. It may be boring, but light jogs or walks in the morning will do wonders for your heart health and body composition.

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