Do Meatheads Dream of Iron Sheep?

Tuesday 12/23/14

BW 289

Cycle 3, 5/3/1 week

Bench Press - TM 280

135x5
185x3
210x5 Set 1
240x3 Set 2
265x3 Set 3
210x10 FSL set

More back cramps on top set of 265. I’m going to bro up and bench on Mondays, squat on Tuesdays next cycle to see if eliminating squat fatigue will help.

Kroc Row

100x20
100x15

I feel okay calling these Kroc Rows, and I’m very happy with them. Going back to the fat grip 110’s next cycle, but I need to make sure I’m working my back adequately and not stopping a set early due to grip issues. I wish we had some heavier DB’s without fat grips, but we don’t.

DB bench press

85x10
85x10
85x8

I will be delaying my deadlift and press days because…

Merry Christmas Everyone!

Saturday 12/27/14

BW 291

5/3/1 week, cycle 3

Deadlift - TM 530

135x5
225x5
315x3
395x5 set 1
450x3 set 2
500x2 set 3

Press - TM 190

115x5
145x5 set 1
160x3 set 2
180x3 set 3
145x8 FSL set

Lifted in the AM on very little sleep due to my two wonderful nieces staying at my place and waking me up throughout the night and for good at 4:30 am. Top that off with a crap diet for the last three days and a very rushed workout window of under 30 minutes and my performance was very sub-par.

Still, I am seeing the wisdom of 5/3/1 and the concept of the training max. I rolled two days into one and still hit my reps plus a few more on what was easily one of my 3 worst lifting days of the last year. I’m excited to start the next cycle with some new adjustments after deload week. All of the Christmas junk food is gone, a reasonable amount made its way into my body and I’m ready to continue moving in a good direction next week.

Monday 12/29/14

BW 290

Not a 5/3/1 workout at all. I just wanted to have a little fun and get some extra work in before getting on with my scheduled deload week.

Forgive me, Mr. Wendler.

Squat

135x5 paused
225x5 paused
275x3 paused
315x1 paused
365x1

Wrapped the hell out of my knees here.

315x2 wraps too tight, called a mulligan
315x10 with my now customary loose wraps.

Press

95x5
115x5
135x3
155x1
185x1
205xfail
205xfail
135x10

I am disappoint, but I did do some heavy pressing two days ago that I may not be recovered from. I was sure I’d have 205. Oh well.

KB Swings, fifty pounder

2 sets of 50, focusing on an explosive hip thrust (thanks for the tip on AGs log, EyeDentist).

KB clean+press, fifty pounder

One set of 10 per arm, alternating arms each rep.

Ahhh, I miss that worked all over feeling from fullbody sessions. I may need to go back to fullbody soon, due to exciting career developments that are taking shape…

I envy your sets of 50 swings with a 50lber. Nice work. I’m no Wendler, but I think you get a pass on the fun session. It is the holidays after all.

[quote]LiftingStrumpet wrote:
I envy your sets of 50 swings with a 50lber. Nice work. I’m no Wendler, but I think you get a pass on the fun session. It is the holidays after all.[/quote]

I wouldn’t be too envious, as I am fairly certain my gut gives me an advantage on swings by fuctioning as a stabilizing counterweight. Fortunately, it should also serve as body armor should Wendler ever hunt me down to make me pay for ruining his fine program.

Wednesday 12/31/14

Cycle 3, deload week - Home gym edition

Bench press

135x5
155x5
170x5

Dumbbell bench press

3 sets of 50x12

Dumbbell row

3 sets of 80x10

Happy New Year, everyone!

Friday 1/2/15

BW 291

Cycle 3, deload week

Deadlift

135x5
225x5
275x5
315x5

Press

75x5
95x5
115x5

Bicep curls

2 sets of 15 with 20 lb dumbbells

Lat Pulldown

200x10
180x10
180x10

Kettlebell swings, fifty pounder

2 sets of 40

30 minutes sauna
10 minutes hot tub
10 laps in the pool, leisurely breast stroke

I have the day off and I will be getting a 90 minute massage in 2 hours. Then I get to be slug for the rest of the day.

Great beard.

I enjoy your intellect.

[quote]kpsnap wrote:
Great beard.

I enjoy your intellect.[/quote]

Thanks kpsnap! My intellect is mostly the product of reading Frank Herbert’s Dune three times and watching a lot of Beavis and Butthead during my formative years. It is unfortunate that the youth of today don’t have the same sort of opportunities.

Monday 1/5/15

BW 292

Cycle 4, 5’s week

Bench Press - TM 285

135x5
185x5 set 1
215x5 set 2
240x8 set 3
185x12 FSL set

Minor back cramps during rep 8 of set 3. Not as bad as weeks past, but still present. Clearly something more than squat fatigue in play here.

Dumbbell Row

110x10 - Grip still a limiting factor here with the fat grip 110’s.

100x20
100x20

Yep, I’m Kroc rowing now all right. Triple-digit dumbbell, 20 rep sets.

Dumbbell Bench Press

85x10
85x10
85x8

I’ve been eating a lot of chili because I made a lot of chili and all of that chili sent me a message on my last set here. Time to lay off the chili for a while.

1 Like

Tuesday 1/6/15

BW 292

Cycle 4, 5s week

Squat - TM 450

135x5
225x5
255x3
295x5 set 1
335x5 set 2
380x8 set 3
295x6 FSL set

Romanian Deadlift

3 sets of 205x10

Leg press

3 sets of 380x10

20 min sauna
10 min hot tub

Thursday 1/8/14

BW 292

Cycle 4, 5’s week

Press - TM 195

95x5
125x5 set 1
145x5 set 2
165x8 set 3
135x10 FSL set

Pullups, mostly supinated grip

5, 5, 3, 4, 4, 3, 3

I should have done a few sets of Lat PD’s, but that machine was being hogged.

At this point the gym was pretty crowded and all of the adjustable benches were taken, so I decided that I may as well do Boring But Big assistance for press. It feels good and doesn’t bother my shoulder like incline, so I will stick with it for a few cycles and see what it does.

I counted my FSL set for the first set and then did…

Press

4 sets of 115x10

That was heavier than I should have been lifting for BBB, according to the book. Please accept my humble apology for this heinous infraction, Mr. Wendler.

Not expecting this level of business to be sustained at the gym. Lots of new faces.

Dear Log Readers,

It is time for another installment of…

Tales of A Fat and Weak Man’s Journey to Stronger and Leaner, or at Least Just Stronger For Now.

A Bar Fight Averted.

I stopped in at my buddy’s bar to watch the 3rd period of the Bruins/Devils game. My GF stopped in on her way home from her best friend’s house to watch the last five minutes with me. On her way out she said “bye <local clown’s name>” to a local clown while I was paying for my two beers and shooting the shit with my buddy, the bar owner. The local clown apparently didn’t remember her and said “I don’t know that bitch”.

All I did was look up at him and gave him the best glare I could muster. His buddy backed away and said “you’re on your own”. He apologized four or five times before I told him that he shouldn’t talk about my woman that way. Afterwards, he apologized some more. Then he walked out to apologize to my girlfriend, but she was already pulling out of the parking lot to go home. She never actually heard him say it. He told me again that he was really sorry for calling her a bitch. I told him that she’s not a bitch and walked away, got in my truck and went home to her.

The End.

For a man who knows fuck-all about fighting, being big, strong and moderately intimidating is fucking great in situations like this. This outcome doesn’t happen when you are fat and weak.

I think I will proceed with my plan of deadlifting tomorrow. It seems rather prudent right now.

Here is some video from last night’s top set. 165 for 8, a rep PR I was very pleased with. I’m loving the press right now more than any other upper-body lift.

Friday 1/9/15

BW 293

Cycle 3, 5s week

Deadlift -TM 540

135x5
225x5
315x3
350x5 set 1
405x5 set 2
460x5 set 3

Deads and done. I am beat up from a week of liftng that I am very happy with.

Happy weekend, everyone!

Monday 1/12/15

BW 293

Cycle 4, 3s week

Bench Press - TM 285

135x5
185x3
200x3 set 1
230x3 set 2
255x5 set 3
205x13 FSL set

More cramps on top set. I forgot to pack my lacrosse ball. Next week I will remember!

DB Row

130x10
100x20
100x20

Pleased with my rowing. Pleased with everything but my bench and my belly, really.

DB bench

4 sets of 75x10.

Is it odd that I am giddy with anticipation for my top squat set of 405 tomorrow? I suppose it is to most, and I never imagined myself enjoying the discomfort I know to be in store for me. Lifters are an odd bunch. Really odd.

Tuesday 1/13/15

A date with 4 plates.

BW 293

Cycle 4, 3’s week

Squat - TM 450

135x5 paused
225x5 paused
275x3
315x3 set 1
365x3 set 2
405x6 set 3

Rep PR@405. I am very, very happy with this, and I’m getting the same feeling of accomplishment from my recent rep PR’s that I did with all of my max effort lifting done during year 1 with a barbelll. I’ve done 405 for 5 once before with tight knee wraps and 405 for 4 several times. I really had to dig deep for rep 6, which is just an incredible feeling. I’m going to try a belt for my first time the weekend after next at the strength seminar I’m attending. Will that make me a 10 rep squatter with 405?

I don’t really care if it does or doesn’t, but I’m happy to be seeing progress on 5/3/1 without putting on much bodyweight. No, it is not what I NEED to be doing now, but life has been a lot to hold on to for the last few months and I’m happy with what I’m getting done. Big changes are coming right up on the horizon.

At this point the gym was packed and the leg press and platform was occupied, so I squatted some more @ 50% of my TM.

Squat

225x10
225x10
225x7

My low back began to get pretty iffy at this point and my form was degrading, so I called it. I’m not used to squatting that much in one session. My legs had plenty more left, but I was rushed today. I like the mix of 5/3/1 squat + FSL drop set and assistance that is not squatting, so I will stick with that for the time being.

10 minutes sauna, quick dip in the hot tub.

I promised my GF I would get home from the gym at a reasonable time to cook us a steak dinner, which I did. And now I’m full.

On the menu was…

Sirloin steak, seared over high heat on a cast iron pan to medium-rare
Gorgonzola butter to melt over the steak (a little goes a LONG way, I have some prepared and frozen ahead of time)
Baked russet potato
Steamed broccoli
Steamed green beans
Roasted carrots
Carmelized onions
Sautéed mushrooms and onions

I have this meal down pat. I’m like a machine when I make steak dinner.

Great work, 405 x 6 is stout, especially no belt.

I’m not sure how many reps you pick up with a belt but you might pick up a rep or two. 4 reps extra is probably optimistic.

[quote]jjackkrash wrote:
Great work, 405 x 6 is stout, especially no belt.

I’m not sure how many reps you pick up with a belt but you might pick up a rep or two. 4 reps extra is probably optimistic. [/quote]

Thanks, jjackkrash. My hope is that the belt combined with some actual squat instruction from a master lifter will put me to 405x10. But hey, I’ll be happy if it keeps me free from grievous injury and gets me a step ahead in any way at all.

Thursday 1/15/15

BW 293

Cycle 4, 3’s week

Press - TM 195

95x5
115x3
135x3 set 1
155x3 set 2
175x6 set 3
115x10
115x10
115x10
115x10
115x10

I like the BBB assistance here. I just like pressing!

Lat Pulldown

200x10 Wide Pronated
200x10 Narrow supinated
170x10 wide pronated, feeling the MMC
170x10 same
170x10 same

Mixed in with these were some pullups, various grips.

5,3,2,3

My camerawoman was in the gym today and got my top set of 175x6 on film.

Friday 1/16/15

BW 293

Cycle 4, 3’s week

Deadlift - TM 540

135x5
225x5
315x3
375x3 set 1
430x3 set 2
485x6 set 3

I’m very pleased to have set a new rep PR and beaten my most recent rep PR on deads from last cycle’s 3’s week, which was 475x6. I am nearly certain I’m good for a 6 plate per side raw beltless deadlift right now. 600 can’t be too far off. Maybe in a few months I’ll go heavy and see where I land.

Kettlebell swings, fifty pounder

Did several sets of many, wasn’t really keeping track. I was running my jaw with a new guy who seemed intrigued by my top deadlift set.

Kettlebell cleans, fifty pounder

Did a couple sets of many, also not keeping track, still running my jaw.

At this point our resident Olympic lifter made an appearance, and I asked him if he had some time to help me work on power cleans. He did, so I did a bunch of power cleans, doing my best to follow his instruction. I also did some hang cleans. All were done with 135. Maybe 10 or 15 of each. I have a lot of work to do if I am to become adept at this movement.

It was fun, even though I was fried from deads and swings. The guy teaching me has a very impressive and notable Olympic lifter build. Ridiculous quads and traps. He’s not notably strong anymore, as he’s somewhere in his 50’s and out-of-practice, but there’s a lot I can learn from him and I never pass up an opportunity to improve like that.

I uh… forgot to do abs. Yep, that’s it. I plumb forgot.

Happy weekend to everyone!

Monday 1/19/15

BW 293

Cycle 4, 5/3/1 week

Bench Press - TM 285

135x5
185x5
215x5 set 1
240x3 set 2
270x3 set 3
225x10 FSL set

No back cramps this week.

Prior to benching, I spent 20 minutes working with a new person at the gym who asked if I would help him learn to squat. He was right next to me hitting his biceps on the preacher curl when I managed 405x6 last week. I guess my show of strength got him thinking. Thinking back to my early days of lifting, I can certainly empathize. I recall my stares of amazement when I saw a guy bust out 405x5 on deadlifts back when 315x5 was my absolute limit. After his set of 315 I watched him slap another pair of plates on and thought to myself, “NO FUCKING WAY MAN!!! WHO DOES THAT?”

This new squatter took to it quite naturally, and did a few sets of 10+ with 115. I’m not making a project out of this guy, but I don’t think he will need me to make him a project. He will do quite well if he sticks with it and works hard to improve. It really feels good when a younger, leaner man asks my fat ass for help with something fitness-related.

On the subject of ego stroking, my gym now has a board up with active members’ recent best squats, deads and bench lifts. I’m not the best bencher, but nobody is close on squat or dead. Of course, nobody has my belly of power, so I am thankful that waist size does not occupy a spot on the board next to our best lifts.

With the first 20 minutes of my workout being consumed with satisfying my Barbell Boy Scout impulses, I had to skip assistance so I could get home and confront a major life decision. I have accepted a lucrative position at a company in Rochester, NH. This is an excellent career opportunity for me, and I’m very excited about it. This also put me at a crossroads in my relationship with my girlfriend, and we are going to be going our separate ways. There was much more to it than the prospect of relocation, the details of which I will leave my log readers guessing about because it is none of your damn business.

Lots of mixed feelings, but life goes on. Some rocky weeks are ahead and I will do everything I can to make sure we part ways amicably.

If NHL Fighter and Mighty Matron happen to read this, I am proud to announce that I, too, shall soon be a New Hampshire Lifter.

What a day.

Tuesday 1/20/15

BW 293

Cycle 4, 5/3/1 week

Squat - TM 450

135x5
225x5
255x3
295x3
335x5 set 1
380x3 set 2
425x3 set 3
315x3 FSL set

I was not appropriately focused today, which is unsurprising with all that is on my mind. My first rep of that FSL set @ 315 was horrid, so I decided that was it for the day.

Jack shit assistance.