Biggest Guy in Class: How to Rebuild a Monolith

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!

1 Like

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.

1 Like

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.

1 Like

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.)

2 Likes

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.)

2 Likes

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.

1 Like

Thanks man! I have to say, I’m really enjoying the journey.

I’ve always been a little bit guilty of neglecting conditioning. Right now it’s the sports offseason so I’m not running around much, but I do reasonably hard swim training twice a week, both 1 hr sessions. Will definitely look to add a little bit more conditioning work as time permits though.

1 Like

12/08/20
Had to skip yesterday’s workout because that day was genuinely chaotic lol. Gotta stay consistent now though, no more of this skipped workout rubbish.

OHP
20kgx7
48x5 (5 @80%)
52x1 (1 @90%) (misloaded bar 2 kg light… lol. Maths was never my strong point.)
55x1 (1 @92%)
36x10 (AMRAP @60%).

Deadlift
60x5, 80x3
105x5 (5 @80%)
118x1 (1 @90%)
120.5x1 (1 @92%)
78x3-3-3-3-3-2 (total: 17) (AMRAP @60%, 3-rep clusters with 20 sec rest between clusters.)

Chins
4, 4, 4 (somehow held 4 reps throughout. Weird, usually I drop reps like crazy as I do more sets.)

Light pullovers and some Gironda Perfect Curls to finish. Gironda Perfect Curl Basically the exact opposite of a cheat curl - start leaning back and lean forwards as you curl the bar up. Only used the empty barbell and it kicked my arse lol, these were fun.

Still haven’t come up with a proper structure for what accessory work I want to do, lol. I’ll figure something concrete out soon.

13/08/20

Bench
20x15, 30x7
Bench
20kgx14, 30x7
56x5 (5 @80%)
63x1 (1@90%)
64.5 (1 @92%)
42x16 (AMRAP @60%) (last rep tough)

BB row
20x10
58x5 (5 @80%)
65.5x1 (1 @90%)
66.5x1 (1 @92%)
43.5x19 (AMRAP @60%) (last rep tiny bit short on ROM)

Heavy pullovers (about 19 kg)
Chins - 4, 3 wide grip, 3 narrow grip
Gironda perfect curls
Knee tricep pushups for that tricep pump!

1 Like

14/08/20

OHP
20kgx7
48x5 (5 @80%)
54x1 (1 @90%)
55x1 (1 @92%)
36x10 (AMRAP @60%) (here we go again with the slow OHP progress, oh dear.)

Deadlift (hit 20 on last set, weight up 5kg on first 3 sets and 10kg on last set)
60x5, 80x3
105x5 (5 @80%)
118x1 (1 @90%)
120.5x1 (1 @92%)
78x3-3-3-3-3-3-2 (total: 20) (AMRAP @60%, 3-rep clusters with 20 sec rest between clusters.)

Chins - 5, 4 narrow grip, 3 very wide grip
Light pullovers
Experimented with some BW tricep extensions, an interesting movement but I think I prefer other exercises for the triceps.

Ah… just realised this, but I think the deadlift is meant to be done before the military press. I’ll make a note for next time lol.

15/08/20

Bench
20kgx10, 30x6
56x5 (5 @80%)
63x1 (1 @90%)
64.5x1 (1 @92%)
43.5x14 (misloaded bar again - should’ve been 42. Gotta pay more attention to that lol. Meant to be AMRAP @60%.)

BB row (hit 20 on set 4, up 2.5kg on first 3 and 5kg on last set)
20x10
58x5 (5 @80%)
65.5x1 (1 @90%)
66.5x1 (1 @92%)
43.5x20 (AMRAP @60%)

2 sets heavy pullovers 19.3 kg - wasn’t quite feeling the ribcage stretch I wanted though.
Pullups - 3, just about, followed by 2 sets of very narrow grip chins (4 and 3 reps.)
Bicep-tricep pump set - supersetted BB curls and standing overhead tricep BB extension.

17/08/20
Had to push yesterday’s session up to today, but I was sort of due for a rest day anyway I suppose.

Downed a teaspoon of Himalayan rock salt 15 mins before the workout because I was told it made the pump better. Ehh, maybe, but probably shouldn’t get into the habit of downing that much salt. This is only the second time I’ve done it, so it hopefully won’t cause any problems.

Deadlift (wasn’t 100% happy with back position on these, bit hit and miss, but nothing went snap so hey)
20kg stiff legged deadlift stretching thingies to loosen up, 60x5, 80x3
110x5
123x1
125.5x1
88x3-3-3-2 (total: 11)

OHP (some good news here!)
20x7
48x5
54x1
55x1
36x12
Yep, got two more reps than my previous workout, despite being sort of resigned to my plateau. The reason, I think, is that I was bracing like crazy, making sure every single muscle from calves, to quads, to glutes, to abs, was contracted and braced like crazy. @carlbm think you were the one who pointed this out to me in another thread I made asking for help with my OHP, so I gotta thank you for that! I can’t believe I only just ‘got’ it now, and I can’t believe I was pressing without bracing anything before. Obviously it’s a new thing for me, so it’ll take a little while to make it a habit, but I’m excited to see what benefits this will bring for my press. Here’s hoping it wasn’t just a fluke…

3 sets lateral raises, 3 sets one arm bent over laterals to get that burn.
A light set of pullovers.
A BB curl/overhead standing tricep plate extension superset. The plate extension seems to be bothering something in my arms though, there’s a weird ache just above my elbow at the bottom of my tricep, so we’ll be careful with that.

Pretty good session on the whole. Hopefully many more good sessions to come!

1 Like

Dude it is why we are all here. To help each other out. And to be fair I got this tip from another forum member.

I’m glad it helped.

1 Like

18/08/20
Felt a little beat up today, must have been the deadlifts yesterday - I just upped the weight so I suppose it’ll take a few sessions to get used to it. The workout itself today was good, though, no problems there.

Also that slight tricep tweak I mentioned last time is still there, but not causing any problems thankfully.

In addition, I finally have a set scheme for how I want to do accessory work. I’ve decided the bench and row workout will be a sort of “chest and back” day, so I’ll do 3 sets of flies, 3 sets of chins, and 3 sets of heavier pullovers, probably supersetted with the chins. The deadlift and press day, meanwhile, will be a “shoulders and arms” day - 3 sets lateral raises, 3 sets bent over laterals (I’m hitting shoulders hard), a set of light pullovers, and finally 3 sets of bis and tris supersetted.

Bench
20kgx15, 30x7
56x5
63x1
64.5x1
42x16 (last rep was much better today. Given that I started at about 13 reps for this weight, I’ll up the weight at 18, to keep things in proportion. Same for OHP - started at 10 so we’ll up it at 15. My repping ability on the OHP is also notoriously bad compared to my 1RM.)

BB row
20x10, 40x5
60.5x5
68x1
69x1
48.5x15

Flyes, 3 sets
Chins, 3 sets (4, 2, 3) sup. w/ heavy pullovers.

1 Like

Two workouts to report!

19/08/20

Deadlift (lower back was tired after this lol.)
60kgx5, 80x5
110x5
123x1
125.5x1
88x3-3-3-3 (total: 12)

OHP (no rep progress, but singles went up quite easily)
20x8
48x5
54x1
55x1
36x12

Lateral raise, 3 sets
1 arm bent-over lateral, 3 sets

3 sets each: BB cheat curls, supersetted with some weird ass tricep pullover thing I invented. Basically lie across a bench as if for a pullover, but with a barbell, holding it just outside the centre knurling. Eccentric is a pullover motion, then you drop into the stretch phase of a tricep extension, and tricep extension it up to the top. Hey, I like it, ok?

1 Like

Second workout to report.

20/08/20

Bench
20kgx15, 40x5
60.5x5
68x1
69x1
48.5x17 (last rep suspicious as all hell. Couldn’t quite lock it out, but managed to get it back into the hooks.)

BB row
20x10, 40x5
60.5x5
68x1
69x1
48.5x16

Flyes, 3 sets. Nice feeling in pecs today, shoulder was a little cranky though.

Chins, 4, 3, 3, supersetted with 2 sets heavy pullovers (good stretch on these).

Ab work (need to pay attention to abs) - weighted decline setup and hanging knee raises, 1 set each.

Random little thought for the day: It’s sorta funny how six-pack abs are like the holy grail of fitness for the average person, and everyone does crunches all the time because they think it’ll get them fit and get them abs… meanwhile lifters be out here completely neglecting their abs lol.

Also, I’ve decided to do this mini-challenge thing here 2020 ADD Challenge. I am apparently now “committed”, so I shall add that to my log as a tag.

For reference, the plan is to run my current program for the four month period. We’ll reassess as 2021 comes around.

2 Likes

This sounds like what you described only with a dumbbell instead:

1 Like