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Crouching Fat Boy Hidden Press Gains

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n3ver3nderIcon...07-07-2015 @ 18:15 
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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
Comp Video

n3ver3nderIcon...08-07-2015 @ 21:33 
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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
08/07/15

Went to physio, I need to sort my rib cage position and diaphragm breathing, which will let my left pelvic floor work properly and let my piriformis calm down. Should take a few days.

Bench Press, Hypertrophy
20kg x10
40kg x10
60kg 3x10 (Max legal grip)
60kg 3x10 (CGBP with band suspended 5kg plates)

Face Pulls
10kg x20
n3ver3nderIcon...10-07-2015 @ 18:25 
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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
09/07/15

Squat

Did lots of doubles, doing breathing pause squats with the breathing drills as prescribed by physio in between sets, then eventually doing the drills at the bottom of the squat instead of the normal deep breaths of a breathing squat. Lots of empty bar, working up to 80kg in doubles, in 10kg jumps, and then back down again.

Bench Press
20kg x10
40kg x8
60kg x5
80kg x3
100kg 4x1 (5 count pause)

Pretty much just having a mess about in the absence of a spotter, and so soon after comp.

Pec Flyes
4kg 3x12

Long breathing pause on first and last rep

Iso Pulldown Machine, one arm
+20kg x10
+30kg x10
+40kg x10
+50kg x5
+20kg 1x20

Chest Supported Row Machine
+20kg 3x10
n3ver3nderIcon...10-07-2015 @ 18:28 
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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
10/07/15

Deadlift, Power
60kg 2x5
100kg 2x3
140kg x3
170kg x3
180kg x3
205kg x3
170kg 3x3 (Pause at knee)

RDL (Deadlift, Hypertrophy)
60kg 3x10

OHP
20kg x10
30kg x8
40kg x5
60kg x3
70kg x3
75kg x1
80kg x1
60kg x1
70kg x2

FacePull
15kg 4x10, 2 overhand, 2 under

YTW
4kg 3x8

Rear Delt Flye
4kg x10
6kg 4x10
AppetiteIcon...15-07-2015 @ 08:34 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Nice DLs.

But where is all the rest of the training at?
n3ver3nderIcon...15-07-2015 @ 18:02 
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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
14.07.15

Squat, Strength
20kg x10
60kg 2x5
100kg 2x3
140kg 3x5
20kg 2x10 (stood on a plate, to force close stance.

INOL: 0.45

Did these in my flats to see if that felt any easier on my hip (it didn't). I can now squat 60kg pain free, it starts creeping in at 100kg. Ribcage position is down and bracing far harder now, hopefully this translate to less hip pain soon!

Sumo Deadlift, Strength
60kg 2x3
100kg 2x3
140kg 5x4

INOL: .67

Doesn't hurt my hip, which is good. Technique, as is, isn't bad but could be much better with improved positioning. As far as knees locking out before hips, back straight etc, that's all good. Belted feels weird, will save for singles, but I'm wondering if it's the post comp s**t week weight gain making it tighter that's doing it.

Bench Press, Hypertrophy
20kg x10
40kg x10
62.5kg 3x10
72.5kg 3x10 (Close Grip, 12.5kg in hanging plates)

INOL: 1.39

That close grip with hanging plates is far harder than it looks.
n3ver3nderIcon...15-07-2015 @ 18:09 
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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
15.07.15

Squat, Hypertrophy
20kg x10
60kg 2x5
100kg 5x10

INOL: 0.95

Not bad.

Bench Press, Power
20kg x10
40kg x8
60kg x5
80kg x3
100kg x1
110kg x2, x3
80kg 2x3 (Feet Up)
90kg 2x3 (Feet Up)
100kg x3 (Feet Up)

INOL: 1.35

Chest Supported Row
+20kg 3x10

Iso Pulldown
+20kg x10
+30kg 3x10
n3ver3nderIcon...15-07-2015 @ 18:10 
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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
Appetite said:Nice DLs.

But where is all the rest of the training at?


Had the weekend off training, BBQ at me mums. Ate and drank enough to put 3kg on!
n3ver3nderIcon...17-07-2015 @ 21:54 
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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
17/07/15

Deadlift, power
60kg 2x5
100kg 2x3
140kg x3
172.5kg x3
182.5kg x3
200kg x1
215kg x1
220kg 3x1
172.5kg 3x3 (paused)

INOL: 0.95

Was so happy with this I forgot to my RDL's. Best 220's I've ever done, even on a s**t bar. Which means my deadlift has improved, even if I didn't PB big at comp. Not sure if it's down to the the low squat intensity too, but I feel like the breathing drills have significantly improved my bracing ability...now if only there'll be more carry over to squat.
Slowly figuring out that I need to keep hips and ribcage aligned for a pain free squat, so may have some significant movement re-patterning to do.

OHP
20kg x10
40kg x5
50kg x10, 2x8
40kg x8

Using a fat bar to start with didn't help, also realised how much impact using a belt has made. Will deload my volume OHP to about 40kg and work back up in 10's I think. Shoulder was a little hurty today, may need to re-up the serratus activation stuff again.

Face Pulls:
+15kg 4x10, 2 over, 2 under

YTW's
6kg 3x5

Rear Delt Fly
6kg 3x10
n3ver3nderIcon...19-07-2015 @ 22:09 
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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: 21.07.2015 @ 21:57 PM by n3ver3nder
19.07.15

Squat, Power
20kg x10
60kg 2x5
100kg 2x3
120kg x2
140kg x2
160kg x2
180kg 4x1

INOL: 0.42

About the limit of what's tolerable, pain wise.

RDL
60kg 3x10

INOL: .45


Bench Press, Strength (CGBP)
20kg x20
40kg x8
60kg x5
80kg x3
100kg 4x4, 1x5 (PB)

INOL: 1.26

Thought I'd try and see where my CGBP is at mo. Might work it in quite frequently until closer to comp, having stronger triceps can only help, especially if I take to shirted benching. Purchased a used size 48 Katana, should be just slack enough to make me not cry, hopefully. Should be here in time to have a play with it on Friday.

Occluded cable curls
10kg x30, 3x15

Occluded cable tri pushdowns
10kg x30, 3x15

Box Jumps
21 inch x1
30 inch x1
33 inch x1
39 inch x1 (4 inch PB I think)

Ring Fatman Pullups
x10
AppetiteIcon...20-07-2015 @ 13:41 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Good to hear the Deadliftings going well. Its all that really matters anyway.

Why is everyone putting bench shirts on at the moment? Is it just cause Duncans cool and everyone wants to be associated with him?
n3ver3nderIcon...21-07-2015 @ 10:58 
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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
Appetite said:Good to hear the Deadliftings going well. Its all that really matters anyway.

Why is everyone putting bench shirts on at the moment? Is it just cause Duncans cool and everyone wants to be associated with him?


Because we've figured out, with a shallower talent pool it'll be a bit easier to sneak onto some form of international team. It was either that or join a lolfed like Scott did.
DrDIcon...21-07-2015 @ 12:14 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Appetite said:Good to hear the Deadliftings going well. Its all that really matters anyway.

Why is everyone putting bench shirts on at the moment? Is it just cause Duncans cool and everyone wants to be associated with him?


Grin Grin Cool Cool Cool
DrDIcon...21-07-2015 @ 12:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
n3ver3nder said:
Because we've figured out, with a shallower talent pool it'll be a bit easier to sneak onto some form of international team. It was either that or join a lolfed like Scott did.


^^that too!!
n3ver3nderIcon...21-07-2015 @ 21:59 
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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 13.07.15

Squat: 1.82
Bench: 4
Deadlift: 2.07

Not a bad start to this cycle, now I've upped the frequency and intensity on deads. Just need to get my hip healthy and get some more squatting done now.

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