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Crouching Fat Boy Hidden Press Gains

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n3ver3nderIcon...31-05-2015 @ 17:25 
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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
WNOL w/c 25.5.15

Squat:2.89
Bench: 2.89
Deadlift: 1.05
JackRevansIcon...31-05-2015 @ 20:17 
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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
n3ver3nder said:WNOL w/c 25.5.15

Squat:2.89
Bench: 2.89
Deadlift: 1.05


what
n3ver3nderIcon...31-05-2015 @ 20:34 
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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
JackRevans said:
what


I refer the learned gentleman to my post from 1.3.15;


I said:
Lol.
Basically it's a way of using Prilepin's table with more direction. Dividing the number of total reps (Number Of Lifts) by Intensity (100- percentage of 1rm) gives you your INOL (Intensity Number Of Lifts). There's a table guiding what numbers are how much of a bas***d to do, so I'm effectively rating my session (or the whole week once added up - WNOL) on a more objective basis than RPE.
This means I can use a projected INOL for a certain weight/reps/sets for Daily Undulating Periodisation to make a goal INOL to hit, which I can adjust on the fly e.g if I drop weight how many more sets or additional reps does it take to hit goal INOL, but without having to rate the set and decided if I'm perceiving it as an RPE 9 because the weight is moving slow and it feels hard or just because my quads feel tight and my belt is pinching.
Read www.powerliftingwatch.com/files/prelipins.pdf for a better description of how it works (5-10 mins read tops).
n3ver3nderIcon...05-06-2015 @ 21:58 
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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
1.6.15

Squat, Strength
20kg x10
60kg 2x5
100kg 2x3
140kg x2
160kg 8x4

INOL: 1.05

Not bad considering the 210kg 3x3 the day before.

Bench, Hypertrophy
20kg x10
40kg x8
60kg x5
80kg x8
82.5kg x8
85kg x8
87.5kg x8

INOL: 1.02

Did a lot of back and arms hypertrophy work after this.
n3ver3nderIcon...05-06-2015 @ 22:03 
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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
3.6.15

Squat, Hypertrophy
20kg x10
60kg 2x5
100kg 2x3
150kg 3x8

INOL: 0.69

Bench Press, Power
20kg x10
40kg x8
60kg x5
80kg x3
100kg x1
110kg 3x3

INOL: 0.88

Then more arms.
n3ver3nderIcon...05-06-2015 @ 22:08 
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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
5.6.15

Squat, Power
20kg x10
60kg 2x5
100kg 2x3
140kg x2
180kg x1
140kg x2 (had to re-warm up)
200kg x1
220kg x4 PB

INOL: 0.92

Bench Press, f**karounditis
20kg x10
40kg x8
60kg x5
80kg x3
100kg x2
110kg x1
120kg x1
100kg x6
100kg x1 (Feet Up Long Pause)

INOL: 1.08

Then did some light pec flyes for a stretch and some YTW's. I also picked Richard Gallagher up under the armpits like a child.
n3ver3nderIcon...05-06-2015 @ 22:13 
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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
WNOL w/c 1.6.15

Squat: 2.66
Bench: 2.98

Between work and only having a 5 day week to train as I'm off to Disneyland Paris, I dropped deadlifts in favour of hitting my squat PB. Pretty happy with it, different 1rm calculations set me between 235 and 240, which is roughly where I plan July's 3rd attempt being, depending on on the 1st and 2nd. A lot of upper body fatigue this week, but I still ended up hitting a reasonable 120kg bench today.
DrDIcon...06-06-2015 @ 10:59 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Big squatting mate! 220*4 would put me around 245 - big nmbers coming you beautiful man
AppetiteIcon...08-06-2015 @ 12:20 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
I like the fact you now hit a 120 bench just f**king around.
n3ver3nderIcon...16-06-2015 @ 22:48 
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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
Post Edited: 16.06.2015 @ 22:54 PM by n3ver3nder
16.6.15

Squat, Strength
20kg x10
60kg 2x5
100kg 2x3
140kg x2
160kg x4
170kg x4
180kg x4
170kg x4
160kg 3x4

INOL: 1.00

Not quite recovered from the holiday yet. Movement took a while to settle in.

Bench Press, Hypertrophy
20kg x10
40kg x8
60kg x5
70kg x3
75kg 5x8

INOL: 1.03

Then did chest flyes, chets supported DB rows and rear delt flyes.


So, things are still a bit rusty after time away. This was my first proper session back after the hol, but I did lift on Sunday, just working up to some singles on all 3 lifts, failing 220 and 120 on squat and bench respectively, and hitting a slowish 220 deadlift. Probably a bad idea all in all. Today went much better, but I can feel tomorrows DOMS setting in already.
AppetiteIcon...17-06-2015 @ 12:05 
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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:16.6.15
Squads on Sunday?
n3ver3nderIcon...17-06-2015 @ 17:46 
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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
I'm working. Going to check out the sports centre gym after work, see if it's any good.
n3ver3nderIcon...19-06-2015 @ 20:24 
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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
Post Edited: 19.06.2015 @ 20:24 PM by n3ver3nder
18.06.15

Squat, Hypertrophy
20kg x10
60kg 2x5
100kg 2x3
140kg 4x10

INOL: 1.02

Bench Press, Power
20kg x10
40kg x8
60kg x5
80kg 2x3
100kg x1
110kg x2
112.5kg 4x2

INOL: 1.00

Then did a few face pulls.
n3ver3nderIcon...19-06-2015 @ 20:40 
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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
19.6.15

Deadlift
60kg 2x5
100kg 2x3
140kg x2
180kg x1
200kg 5x2

INOL:0.6

OHP
20kg x10
40kg x5
50kg x3
60kg x3
70kg x1
60kg x3

Deadlifting made my pec minor attachment tighten up for some reason, so these were bothering me a bit so I didn't really push it today.

Sumo Deadlift
60kg x3
100kg x2
140kg x1
160kg x1
180kg x1
200kg x1

INOL 0.4

Actually went pretty well, may be a viable option with more practice, I can cut about 6 inch of ROM and actually wear my belt to lift. Will be looking at this properly after comp.
n3ver3nderIcon...21-06-2015 @ 21:02 
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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
21.6.15

Went to the new Sports Centre gym today, mixed bag between sports performance (equipment) and globogym f**kery (clientèle). Overall not too shabby a gym, pricey at £6+ a session but it'll do for Sundays when I'm working in the morning, as per today.

Squat, Power
20kg x10
60kg 2x5
100kg 2x3
150kg x3
180kg x1
200kg 6x2

INOL: 0.92

Between hip tightness from Fridays sumo and misbehaving glutes today, my left hip is absolutely wrecked now. Hopefully will ease off over next couple days.

Bench, Strength
20kg x10
40kf x8
60kg x5
80kg x3
100kg x1
105kg 3x4
80kg x6 (Close grip)
70kg x6 (Close grip)

INOL: 1.15

Bench at that gym is s**te, the hooks are either just too high (like an inch off perfect) or massively too low. Good job Tyler went with me so I had a hand off.

Then did some face pulls before calling it a day.

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