Like a Caterpillar Becomes a Butterfly... Oh Plus the Chrysalis Stage

Nice work. Surgery equals strength, I’ve been doing it wrong.

I love being hung up on after being on hold because it gives me the opportunity to listen to the hold music again.



I am here to inspire with cutting edge ideas.

I got a bit behind yesterday so i didn’t post my workout (accountability is my middle name) so here are thursday and friday in all their less than stellar glory.

Thursday Week 1 Day 3

Bench- 135x8, 225x5, 275x3, 315x8 x12 (AMRAP w/o failure)

OHP Behind the neck- 45x8, 75x8, 95x8, 115x8, 135x8 x21 (AMRAP w/o failure) I may need to raise the weight

RC w/band- reps x4 sets

Cable Row- weights x 12 x4 sets

Dips- 8, 8, 27 (AMRAP)

Workout was hard, I hate doing lots of reps because I am one fat lazy bastard, but I suppose whatever works right?

Friday Week 1 Day 4- Oh Shit, AMRAP on squats sounds awful (spoiler alert: It IS awful)

Squats- 135x5x5, 225x5, 275x5, 315x8 x 14 (started getting dizzy so I racked it, I am not a proud man).

Good Mornings- 225x8 x8 x8 (back seemed tight did not want to push it)

Goblet Squats- 70’s x12 x12

Abs- Standing Cable Crunches x 15 x15


I am still sweating 2.5 hours after the fact. I am a mess.


Little workout glitch today, tweaked my shoulder on my 2nd bench work set so everything else was super light.

Bench- 135x8, 225x5, 275x3, 315x2, 325x8 x8

OHP behind the neck- 45x8, 75x8, 95x8x8x8

Cable Row- weights x 12 x12

RC w/red band- x15x15x15

Dips- Skipped because I am fat and my shoulder hurts.

Damn dude you are so hard on yourself, I wish I could bench what you do.

FWIW…I sweat immediately after a shower and feel like I have to shower again, so I feel your pain.

I’m with Matty. You’re a strong SOB for sure.


[quote]BrianHanson wrote:
Skipped because I am fat and my shoulder hurts.[/quote]

I use this a lot.

Matty, James,

Thanks for the support. My wife says I use self deprecation as a defense mechanism, I think she says that to justify being married to an old fat man.


got a little behind due to the shoulder hurting so much, I am sure it will go away if I ignore it enough (just like a jury duty notice). I noticed bench only hurts on the way down, not on the way up, if it only hurts half the time how bad can it be?

Squat- 135x8, 225x5, 315x3, 365x3, 405x3, added belt and knee wraps just to see 455x3, 495x3, 525x1 x1

Deads- 405x 1, 455x1, 495x1x1x1

OHP Behind the neck- 45x10, 75x10, 95x10, 135x8 x8 x8

Dips- Nope, couldn’t even get set

Hammer DBell Curls- 70’s x8 x8 x8

RC Band work- forgot to count

I went a bit heavier than planned on legs because I couldn’t do much with the upper body. My back is sore as hell today (in a good way).


decided to skip showering for awhile and went to the gym, if you combine that with no shaving for 4 weeks and a q-tip like haircut my impersonation of Zach Galifinakis is complete.

Bench- 135x8, 225x5, 275x3, 315x5x5x5x5x5 decided to teach shoulder a lesson by going heavy, but when I put 315 on for my last warm-up my shoulder decided to let me know who’s boss (it is), so 315 was my work weight today.

CG Bench- 225x8, 275x5 x5 x5

Tri-Pushdowns- Weight x 27 x 23 (trying to do 50 as quickly as possible).

UnderHand PullDowns- weight x12, weight + x10 x10

Done. Went home showered, shaved (but only half my face as I am testing my wife’s patience around the holidays), built Legos.


Since I still hurt I decided to use weights that don’t hurt, rather than sitting on my ass until I feel better


Bench- 135x9, 225x5, 290x5x5x5x5x15 (last set was apparently the “work” set)

Squat- 135x3, 225x3, 315x3, 365x3, 405x3, 425x2, 445x2

Deads- 315x3, 365x2, 405x2, 455x1x1

Rows- 225x5x5x5

OHP BTN- 45x8, 95x8, 135x8

Curls- 65’s x8x8


Bench 135x8, 225x5, 290x5x5x5x5x5

Squats- 135x3, 225x3, 315x3, 365x3, 405x2x2x2

Rows- 225x5x5x5

OHPBTN- 45x8x8, 135x8, 155x8

No deads today,no rep out on bench, no curls either, today was the day of “NO!”.

Sadly i have fallen behind again, mostly because I am lazy and partly because I am really lazy.


Figured I would get a workout in before the New Year crowd, so here it was.

Bench- barx8, 135x8, 225x8, 275x3, 330x5x5x5x5x5 all paused, no leg drive, just fat man benching

Squat- 135x3, 225x3, 315x3 (added belt), 365x2, 405x2, 425x2, 455x1, 500x1 (wraps on) 545x1x1x1

OHPBTN- barx8, 95x8, 145x8, 175x5

Deads- 225x3, 315x2, 405x2, 455x1, 495x1x1

DBell Curls- 70’s x12


1st workout of the New Year

Bench- Barx8, 135x8, 225x5, 275x3, 340x5x5x5x5 (all paused)

Squat- 135x3, 225x3, 315x3 (added belt) 405x2, 455x2 (wraps on) 500x1, 550x1x1x1 (exhausted)

Machine Shoulders- weights x lots of reps x 3 sets

Hammer Rows- weights x reps x 2 sets

Dips- 40 lb dbell + Fatty McButter Pants x12 x12 x12

Done. This took 2 hours, most of it was spent talking myself into and out of squats. I think I weighted like 7 minutes between the last sets of 1.

" I think I weighted like 7 minutes between the last sets of 1."


Freudian slip?

I would probably chalk it up to me knowing only so many words, ones that sound the same I just re-use. It is a sign of my ever increasing “lazy creep” plus I am tragically stupid.

[quote]BrianHanson wrote:
Sadly i have fallen behind again, mostly because I am lazy and partly because I am really lazy.

[quote]BrianHanson wrote:
I would probably chalk it up to me knowing only so many words, ones that sound the same I just re-use. It is a sign of my ever increasing “lazy creep” plus I am tragically stupid.[/quote]

If I’ve learnt anything from reading the BB and PL forums it’s never to believe anything I read on the internet.

I think all this stuff is a smokescreen.

I have you down as a Dolph Lundgren lookalike who when not working for NASA, relaxes by saving the sight of disadvantaged children in the third world and modelling underwear for catalogues.

Am I close?

One thing I am sure about is that you are one strong MOFO.


You almost had me nailed exactly, I just can’t tell you which one you were wrong about.


Bench- 135x8, 225x5, 275x3, 330x5, 350x3, 370x2

CG Bench- 275x8x8, 245x8 (I know when I am gassed)

OHPBTN- Barx8, 95x8, 145x8, 165x8

BBell Rows- 225x5x5x5

Pushdowns- weight x12x12x12

Done with the years 2nd workout. My shoulder is still tweaky but definitely feeling more stable.


Squats- 135x3, 225x3, 315x3, 365x3 (Belt on), 425x2, 455x2 (Wraps on), 475x1, 495x1, 515x1, 535x1 555x1x1 (I think I did too many little jumps, I am effectively exhauseted)

GM’s- 225x5, 255x5x5

I was going to do deads, but I was whipped so I called it a day. I am hoping to get some 600+ squats in February so I can hit a nice solid opener at my meet. I had to switch from a 100% RAW meet (they don’t allow knee wraps I’m told) to an IPA meet (same day 50 miles away) and I really don’t want to embarrass myself too much amongst all those geared lifters. I am being driven by shame.

[quote]BrianHanson wrote:
(they don’t allow knee wraps I’m told) [/quote]

Eff them! Eff them repeatedly…don’t enjoy it…it’s just to teach them a lesson.

How much do you think the wraps give you anyway? What’s your bench opener? You definitely look like you’re in the 400’s. I’m often fat and lazy too somewhat feeling like a smaller version of Jaba The Hut.

Crap, that’s some good squatting. Nice work, Brian.


I don’t know if the wraps really give me anything at all, though they probably do, but after all of my knee surgeries and damage they make me feel more “stable and tight” when I use heavier weights. They are to squatting for me what Linus’ blanket is to life for him. As far as planned openers for the bench I will be shooting for 415-425 as an opener, my plan should have me hitting a triple at 425 10 days before the show.


Thanks, but I am a fatass so it’s really like getting off the couch…twice.

I was out of the gym for about 2 weeks, thought I had a sinus infection, then I thought my eye was popping out of my head so I thought “Great I have a tumor.” Turns out it was neither, for any of you chronic sinusitis folks this may be helpful/disturbing/or neither. My doctor at the VA was concerned enough to send me for an immediate CT Scan of my head area, for anyone that has been at the VA, immediate expensive tests are rare and subsequently cause the recipient (in this case me) to experience a very high pucker factor (mostly centered around imminent death), so when they sent me to the front of the line for the CT scan I assumed the worst.

Turns out I am a catastrophiser (I made that word up) no tumor for me, but they said my eye WAS being pushed out by a nasty looking and sounding thing called a Mucocele they then scheduled me for endoscopic surgery on my sinuses…behind my eye…at the VA, I very nearly shit my pants. SOOOOO I went to my private doctor and got a referral to an ENT guy (sounded weird to me too because all I could think was the “E” stands for Ear not eye, but then I figured out N stands for nose.) So the ENT guy doesn’t push me to the front of the line, but because I am retired and have lots of time to kill I called his office every 30 minutes for a couple days for a cancellation, persistence paid off and my February 26 appt became a January 22 appt.

Long story short the VA was going to stick a spike in my eye (that is as clinical as I can get) to cut out a mucocele, but my friendly private practice physician determined that I actually had a pair of even nastier sounding (but harmless) inflamed Mucus Retention Cysts, treatment? Nasal irrigation, steam, and hot compresses, no spikes in the eye to be seen, and so now I am back at the gym.


Bench- 135x8, 225x8, 275x3, 315x12x12x12
OHPBTN- Barx12, 95x12, 115x12, 135x12
BBell Rows- 185x15x15x15
Stiff Legged Deads- 225x15
Squats- 135x5x5x5 225x20
Pullovers- 95x20

I will be ass sore tomorrow, this was a bad plan.

Great story and glad you got a good doc. I’m going to share it with my son who is fresh out of a 6 year stint, officially disabled, and is still working with the VA until he gets private insurance.
BTW your lifts are badass.