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Crouching Fat Boy Hidden Press Gains

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n3ver3nderIcon...26-01-2014 @ 19:49 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
robc1985 said:
Glad the shoulders survived pal. What's the plan now then routine wise? Run Duncan's new routine?


Nah, Duncan's is Sheiko with Smolov for bench, I'm doing Sheiko for Bench and Squat, and continuing with Magnusson/Ortmayer for deadlift.
High volume and high frequency for the for squat and bench at a mediumish intensity (nothing above 80%, mostly around 70-75%), and moderate volume, low frequency and high intensity on the deadlift.

The only problem is I've planned it all out, done the spreadsheet and printed it all out - but still using my old bench max of 100kg, so I'm going to have to change it all after I test my bench on Thurs or Fri.
n3ver3nderIconTime to be less of a fat bastard.26-01-2014 @ 20:53 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Cut starts officially tomorrow, so I've taken measurements for reference.

Weight this morning 14stone 13 3/4lb, 95.14kg

Neck - 16"
Chest at nip level - 44"
Powerbelly at navel - 42"
Waist/Hips where trousers go - 37" (so why do I fit in 34" waist trousers? Boggling)
Bicep (right) - 15"
Forearm (right) - 12"
Upper thigh (right) - 25"
Calf (right) - 17"

Skinfold Caliper test at illiac crest only - 30-31mm/26% bodyfat (average of 9 tests). Tested with 7 site skinfold test - 24% bodyfat.

This means my lean bodyweight is around 70-72kg. If I can hold the majority of that I might end up looking reasonably swole at 83kg. Might even have abs. Weird.
JackRevansIcon...26-01-2014 @ 20:54 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
what about phallus measurements?
AppetiteIcon...27-01-2014 @ 09:38 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
n3ver3nder said:
Neck - 16"
Chest at nip level - 44"
Powerbelly at navel - 42"
Waist/Hips where trousers go - 37" (so why do I fit in 34" waist trousers? Boggling)
Bicep (right) - 15"
Forearm (right) - 12"
Upper thigh (right) - 25"
Calf (right) - 17"



Stacked
WiegieboardIcon...27-01-2014 @ 09:41 
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as crimson as my last victims underclothing.....
Member 899, 11351 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Great log! fantasting training and well written. Also liked the title haha.
WiegieboardIcon...27-01-2014 @ 09:42 
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as crimson as my last victims underclothing.....
Member 899, 11351 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Ps. You are my power belly brother in arms.
DrDIcon...27-01-2014 @ 09:43 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
n3ver3nder said:Cut starts officially tomorrow, so I've taken measurements for reference.

Weight this morning 14stone 13 3/4lb, 95.14kg

Neck - 16"
Chest at nip level - 44"
Powerbelly at navel - 42"
Waist/Hips where trousers go - 37" (so why do I fit in 34" waist trousers? Boggling)
Bicep (right) - 15"
Forearm (right) - 12"
Upper thigh (right) - 25"
Calf (right) - 17"

Skinfold Caliper test at illiac crest only - 30-31mm/26% bodyfat (average of 9 tests). Tested with 7 site skinfold test - 24% bodyfat.

This means my lean bodyweight is around 70-72kg. If I can hold the majority of that I might end up looking reasonably swole at 83kg. Might even have abs. Weird.


Good luck for the cut mate, what dietary changes you making?
n3ver3nderIcon...27-01-2014 @ 14:52 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
DrD said:
Good luck for the cut mate, what dietary changes you making?


Just logging food and actually making an effort to hit macros with real food instead of crap. More meat, more veg. Nothing groundbreaking really. I'll still indulge but within reason.
n3ver3nderIcon...30-01-2014 @ 20:13 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
30.1.14

Overhead Squat
20kg 3x5

Front Squat
20kg 2x5
60kg x5
80kg x3
100kg 2x5

Bench Press
20kg 2x5
40kg x5
60kg x5
80kg x2
100kg x1
110kg x1

DB Pec Flyes
12kg x3
6kg x8
7kg x8
8kg x8

First time I've done these, thought I'd give them a go seeing as I'm starting Sheiko next week and Boris says I've got to do them. Bearing in mind I thought I'd be able to handle reasonable weights, I started with what I warm up with for DB press. One attempted elbow dislocation later, I grabbed some smaller weights.

Pec Deck
5kg x8
10kg x8
15kg x8

f**king uncomfortable.

Viking Press
+5kg x8
+10kg x8
+15kg x8

Nautilus Pullover
40kg x8
50kg x8
60kg 3x8

Here is the obligatory Chimp on a Pullover
http://oi56.tinypic.com/24ymrlw.jpg

Chin up/Pull up

Couldn't manage a full rep on either today. Wonder if the pullover machine fatigued me too much.
AppetiteIcon...31-01-2014 @ 09:54 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Nice benching sir. Boads very well for the total.

When in the plan are you back squatting massive weights?
WiegieboardIcon...31-01-2014 @ 10:01 
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as crimson as my last victims underclothing.....
Member 899, 11351 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Well done benching! Update those numbers!
P.s. How much can a chimp pullover?
n3ver3nderIcon...31-01-2014 @ 20:44 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
31.1.14

Weight: 93.8

Squat
20kg 2x5
40kg x5
60kg x5
100kg x3
140kg x2
160kg x2
180kg x1
202.5 x1 PB

Felt good, quick bar speed, weight over mid foot for the majority of the lift. Nowhere near the fight to stop weight going forward as I expected. Could have been painless too, after last nights mobbing session but I'm honestly not sure due to the ammonia induced haze. I wouldn't be surprised to find out one day I've huffed on the smelling salts enough to have bludgeoned someone to death with a barbell before coming round.

OHP
20kg x5
40kg x5
60kg x3
70kg x1 PB
75kg x1 PB

Incline Dumbbell Bench Press
12kg x10
15.5kg x10
22kg x10

Lowest incline available

Bent Over Dumbbell Row
22kg x10

Hammer Curl
15.5kg x8

Curlz for the Gurlz


This is an orang utan that has attempted to spear fish after watching fishermen
http://www.myamazingearth.com/wp-content/uploads/2013/05/orang...

I wonder how long it will take to go from that

to this
http://upload.wikimedia.org/wikipedia/en/f/f9/Monkey-gun.jpg
n3ver3nderIcon...31-01-2014 @ 20:48 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Wiegieboard said:Well done benching! Update those numbers!
P.s. How much can a chimp pullover?


Cheers mate. Will update after today's squat PB. And I bet he can stack it, chimps are f**king jacked. I think monkey pictures may become an occasional feature of this journal.

Appetite said:Nice benching sir. Boads very well for the total.

When in the plan are you back squatting massive weights?


Today! Next heavy set in 5 weeks, in the first week of the Sheiko comp prep phase. I've got 4 weeks of Sheiko base prep phase first though.
Also I want to go for another bench PB on Sunday when I've got you to spot.
n3ver3nderIcon...02-02-2014 @ 15:44 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
2.2.14

Overhead Squat
20kg 2x5
22.5kg 3x5

Will be running weekly linear progression on this, adding 2.5kg a week. I like the overhead squat because it really highlights any deficiency in form, I just need to get a lot stronger in it.

Paused Front Squat
60kg x3
100kg 3x3

Close Grip Bench Press
20kg x10
60kg x5
70kg x5

Bench Press
90kg x1
100kg x1
115kg fail

Will have to take 110kg as my bench max then. Will retest in 5 weeks at start of Sheiko comp prep.

Dumbbell Incline Bench Press
12kg x8
16.5kg x8
22kg 3x10

Sumo Deadlift
60kg x5
100kg x5
140kg x2

Just f**king about

Fat Grip Dumbbell Rows
22kg 3x15
n3ver3nderIconBoris Sheiko you filthy animal04-02-2014 @ 21:05 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
04/032/14

First day of Sheiko. Hoping I acclimate to the volume quickly, but it's only 4 weeks before it tapers down a little so should be fine. I hope. Today It took me about 1 hours and 45 mins to complete, though I left off one set of squats at the end and the ab work. Well I attempted some toes to bar and got 5 toes to nowhere near the bar.

Squat
20kg 2x5
60kg 1x5
100kg x5
120kg 2x4
140kg 2x3
160kg 5x2

Bench Press
20kg 2x5
40kg x5
55kg x5
65kg x4
77.5kg 2x3
87.5kg 6x3

Dumbell Incline Bench
12kg x8
22kg 3x10

Squat, Again (f**k you Boris)
20kg x5
60kg x5
100kg x5
120kg x5
140kg 4x4

Pathetic Half Arsed Leg Raise
5

I'm going to regret this in the morning, my hips and glutes hurt already think I'll be walking funny like this.
http://i287.photobucket.com/albums/ll157/ebsweetie/gorilla-wal...

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