T Nation

Healing The Fatassedness


#321

Friday, December 29, 2017

Cycle 22 (Leviathan Leader 1) Week 3 Day 2

Speed Rope x 325
Simple 6
14# Med Ball Throws x 10

Bench Press TM 305#
Bar x 15
135 x 5
165 x 5
195 x 5

215 x 3
245 x 3
275 x 3
305 x 3

FSL 225 x 5 x 3 sets
Shoulder said “fuck you” for entirety of this ordeal.

DB Rows
warmups w 95 x 5 x 2/side
95 x 22/side

DB Bench Press
55/side x 50 total

Face Pulls 50# x 40 total

Abench crunches

20 minutes stationary bike

I think there’s a steamy hot tub in my future.


#322

8unday, December 31, 2017

Cycle 22 (Leviathan Leader 1) Week 3 Day 3

Speed Rope x 325
Mobility
Box Jumps x 10

Deadlift TM 345
135 x 10
185 x 5
225 x 3

245 x 3
275 x 3
315 x 3
345 x 3

315 x 3
315 x 3
275 x 5
275 x 5
245 x 10

ss with Band Pull Aparts x 100

Lat Pulls @ 100# x 60 total

Leg Curls @ 95# x 30 total


#323

Monday, January 1, 2018

Walked 2.85 miles in 50 minutes

Tuesday, January 2, 2018

Cycle 22 (Leviathan Leader 1) Week 3 Day 4

Speed Rope x 325
Simple 6
No Med throws because they were all stacked in the front of the aerobics room, and there was a full class in session. I know some equipment hording asshat PT was responsible for that bullshit.

OH Press TM 195
Bar x 15
75 x 5
95 x 5
115 x 5

135 x 3
155 x 3
175 x 3
195 x 3

FSL 135 x 5 x 3 sets

Shoulder pain was kept in check, especially once I hit my work sets.

Chest supported DB Rows 45#/side x 50 total

Face Pulls 50# x 50 total

Triceps Rope Pull Downs 50# x 50 total

Abench crunches

20 minutes stationary bike

I was just giddy at seeing all the new optimistic faces tonight. They were all trying to figure out how to program the ellipticals, and fumbling with the machines.


#324

Thursday, January 4, 2017

Cycle 23 (Leviathan Leader 2) Week 1 Day 1

Speed Rope x 350
Mobility
Box Jumps x 10

Squats TM 340
Bar x 10
135 x 6
175 x 5
205 x 5

240 x 3
275 x 3
305 x 3
340 x 2

BBB @ 54%? 185 x 10 x 5 sets
I keep bumping these up little by little.

ss with Band Pull Aparts x 100

Chinups/Pullups w 55# assistance x 38 total

20 minutes stationary bike.

Gym was as crowded as a Monday… took 20 to get a rack. Couple next to be was doing a full body job in their rack. Squats-OHP-RDLs, easily a 90 minute session, and the bros in line in front of me took the sweet rack and did 50 minutes of “shrugs”. Sweet, traps get their own day.


#325

Sunday, January 7, 2018

Cycle 23 (Leviathan Leader 2) Week 1 Day 2

Speed Rope x 325
Simple 6
Med Ball Throws & Chase X 10 - the benefits of an empty 40’ x 60’ aerobics room

Bench Press TM 310
Bar x 15
135 x 5
165 x 5
195 x 5

225 x 3
250 x 3
280 x 3
310 x 3 These were fast and solid, despite shoulder pain.

FSL 225 x 5 x 3 sets -all paused

DB Rows
warmups 95 x 5/side x 2
95 x 23/side

DB Bench Press
55/side x 50

Face Pulls
50# x 50

Abench crunches x 50


#326

Monday, January 8, 2018

Stationary bike 30

Tuesday January 9, 2018

Cycle 23 (Leviathan Leader 2) Week 1 Day 3

Speed Rope x 350
Mobility
Box Jumps x 10

Deadlift TM 355
135 x 10
185 x 5
225 x 5

250 x 3 hook grip sorcery thru this set
285 x 3 double overhand
320 x 3 double overhand
355 x 3 straps

SSL 285 x 5 x 5

ss with band pull aparts x 100

Lat Pulls 110# x 60 total

Leg Curls 100# x 30 total


#327

Wednesday, January 10, 2018

Cycle 23 (Leviathan Leader 2) Week 1 Day 4

Speed Rope x 300
Simple 6
Med Ball Throws & Chase x 10

OH Press TM 200
Bar x 10
75 x 5
100 x 5
120 x 5

140 x 3
160 x 3
180 x 3
200 x 3

FSL 140 x 5 x 3 sets

Chest Supported DB Rows 45#/side x 50 total

Face Pulls 50# x 50 total

Triceps rope pulldown 50# x 50

Abench crunches

20 minutes stationary bike


#328

Thursday, January 11, 2018

All dressed to go ride the stationary bike…sat down on the couch, woke up an hour later

Friday, January 12, 2018

Cycle 23 (Leviathan Leader 2) Week 2 Day 1

Speed Rope x 300
Mobility mashup- missed a whole bunch of important stuff.
Box Jumps x 10

Squats TM 340
Bar x 10 -uh, felt something harsh in the right SE when I hit depth on the very first rep.
135 x 8
175 x 5
205 x 3

240 x 3
275 x 3
305 x 3
340 x 2

BBB @ 57% 195 x 10 x 5 sets

ss with Band Pull Aparts x 100

Chins/Pullups with 55# assistance x 35

Side bends x 25/side

No push- still babying the left shoulder

Only 2 days rest since I got hammered doing DLs on Tuesday (plus a shitload of lat pulls) so today sucked extra hard.


#329

Sunday, January 14, 2018

30 minute stationary bike ride

Monday, January 15, 2018

Cycle 23 (Leviathan Leader 2) Week 2 Day 2

Speed Rope x 325
Simple 6
Med Ball throws x 15

Bench Press TM 310
Bar x 15
135 x 8
165 x 5
195 x 5

225 x 3
255 x 3
285 x 3
315 x 5

275 x 9 1/2

Went off script today, as I worked in with a couple of seasoned powerlifters - got some pointers on my grip, how the bar sits in my hand, and how to keep my legs tight. No more happy feet on max effort attempts.

DB Rows
warmup 95# x 5/side x 2
95 x 23/side

DB Bench Press
55# x 60/side

Face Pulls 50# x 40 total

abench x 50 total

Best bench workout since early November.


#330

Tuesday, January 16, 2017

stationary bike for 30 minutes

Wednesday, January 17, 2017

Cycle 23 (Leviathan Leader 2) Week 2 Day 3

Speed Rope x 350
Mobility
Box Jumps x 10

Deadlift TM 350
135 x 10
185 x 5
225 x 3

250 x 3
285 x 3
320 x 3
350 x 3

SSL 285 x 5 x 5

ss with Band Pull Aparts x 100

Lat Pulls 120# x 60 total

Leg Curls 100# x 30 total

Kept up the pace pretty well, until I had to hunt down the neutral grip bar for lat pulls. I found it on the other end of the gym in a section where such an apparatus would have no use. I wish a wicked Herpes outbreak on the twat who left it in the cardio room.


#331

Friday, January 19, 2017

Cycle 23 (Leviathan Leader 2) Week 2 Day 4

Speed Rope x 300
Simple 6
14# Med Ball Throws x 10

Press TM 200
Bar x 15
90 x 5
100 x 5
120 x 3

140 x 3
160 x 3
180 x 3
200 x 3

FSL 140 x 5 x 3 sets

Chest Supported DB Rows
45/side x 60 total

BW Dips x 25 total -shoulder is a little better, let’s ease some of these in

Abunch crunches

Late Friday session, little clunky…but otherwise ok


#332

Saturday, January 20, 2018

3 mile walk in 50ish minutes. Like a stroll on the beach.

Sunday, January 21, 2018

Cycle 23 (Leviathan Leader 2) Week 3 Day 1
Performed with a mild hang-over from last night’s company party.

Speed Rope x 325
Box Jumps x 10
Mobility

Squats TM 340
Bar x 10
135 x 8
185 x 5
225 x 3

240 x 3
275 x 3
305 x 3
340 x 3 Solid

BBB @ 60% -205 x 10 x 5 sets

ss with Band Pull Aparts x 100

Pullups/Chins with 55# assistance x 25 total

Gassed. Good night.


#333

Monday, January 22, 2018

30 minutes stationary bike

Tuesday, January 23, 2018

Cycle 23 (Leviathan Leader 2) Week 3 Day 2

Even the overflow parking lot at the gym was full…this is gonna suck.

Not enough space for speed rope (or slow rope for that matter)
Simple 6
PTs have snagged all the medicine balls, so another goose egg. I hate Tuesdays and Thursdays.

Bench Press TM 310
Bar x 10
135 x 10
165 x 5
195 x 5

225 x 3
250 x 3
280 x 3
310 x 3

275 x 10 -RPE 8 I guess
At least I scored the sweet bench and one of the straight bars.

DB Rows
warmups 95 x 5/side x 2 sets
All out 95 x 24/side -almost didn’t even up the left side

DB Bench Press
55/side x 60 total

Face Pulls 50# x 40 total

Abench crunches

It should be conspicuous to my horde of loyal followers that I’ve been skipping conditioning on lift days. I’ve gotten really bad about this.

I could barely get out of bed this morning. The DOMS from Sunday’s squat BBB devastation have turned into a general whole body malaise.

My first true de-load in months is just over the horizon.


#334

unnamed%20(4)

Dont worry im a bad culprit of skipping conditioning too.


#335

Thursday, January 25, 2018

Cycle 23 (Leviathan Leader 2) Week 3 Day 3

Speed Rope x 300
Mobility
Box Jumps x 10

Deadlift TM 355
135 x 10
185 x 5
225 x 3

250 x 3
285 x 3
320 x 3
355 x 3

SSL 285 x 5 x 5

ss with band pull aparts x 100 - fucking band broke and had to improvise.

Lat Pulls 120# x 60 total

Is the de-load here yet?
Almost


#336

Saturday, January 27, 2017

Cycle 23 (Leviathan Leader 2) Week 3 Day 4

Speed Rope x 325
Simple 6
Med Ball Throws x 10

OH Press TM 200
Bar x 10
80 x 5
100 x 5
120 x 5

140 x 3
160 x 3
180 x 3
200 x 3

225 x 1 - I know jokers aren’t any part of Leviathan, but my fragile ego needed some stroking.
175 x 10

Chest Supported DB Rows 45#/side x 60 total

Face Pulls 50# x 40 total

Abench crunches

BW Dips x 7 - these still tear into the shoulder

20 minutes stationary bike

This ends this cycle. A regular saw me as I was walking out with a big damn smile…asked what was up.

"Deload mode, bruh.


#337

Sunday, January 28, 2018

Stationary bike for 30 min

Tuesday, January 30, 2018

Cycle 23 De-load

Speed Rope x 325
Mobility
Box Jumps x 10

Squat TM 340
135 x 10
185 x 5
225 x 3

240 x 5
275 x 3
315 x 1
340 x 1 Too easy

365 x 1
385 x 1 New PR. Actually really solid

ss with band pull aparts x 75

pushups x 25 these still hurt

BW back raises x 30 total

Fun squat session despite having to use the sucky rack (pin heights don’t work for me, and they are really long and obtrusive) and working in with a bunch of other guys. Speedy re-racking helped keep the pace up.


#338

Wednesday, January 31, 2018

Evening stroll - 2.85 min in 50 minutes

Thursday, February 1, 2018

Cycle 23 Deload

Speed Rope x 300
Simple 6
Med Ball Throws 10

Bench Press TM 310

Bar x 10
135 x 5
165 x 5
195 x 5

225 x 3
255 x 3
285 x 3
315 x 2
Every single one felt like a dagger in my left shoulder. Discouraging as hell.

DB Rows 80# x 25/side total

DB Bench Press 50# x 25/side total

Abench crunches

Face Pulls 35# x 60 total

It seems that Thursday nights at our facility has a couple of really popular aerobics classes, particularly with middle aged ladies. That’s cool, but they also bring their teenage kids, who tool around the weight room. I solemnly swear there wasn’t a single fixed-weight dumbbell left on the rack, but it was surrounded by 13-year-olds doing cheat curls, reverse curls, and wrist curls. Maybe a mosh pit of rising iron sounds cool, but I just want to escape when I’m finished dammit and they’re all in my way.


#339

Saturday, February 3, 2018

Cycle 23 Deload

Speed Rope x 350
Agile 8
Simple 6
Box Jumps x 10

Deadlift TM 355

135 x 10
225 x 3
225 x 3

255 x 5
285 x 3
320 x 1
355 x 1
Lets have some fun at my back’s expense
385 x 1
405 x 1
425 x 1 New PR

Band Pull Aparts x 75

Tooled around on the hack squat sled

20 minutes stationary bike

GTFO


#340

Nice!