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Crouching Fat Boy Hidden Press Gains

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n3ver3nderIcon...27-02-2014 @ 17:48 
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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
27/02/14

Weight
14 stone 11 3/4 lb/ 94.43kg

OHP
20kg 2x5
30kg x5
40kg x3
50kg x2
65kg 3x3

Back a bit twingey until I started on the ammonia.

Dumbbell Incline Bench
12kg x10
17kg x10
24kg 5x10

Pull Up
4

Chin Up
2

A lot easier than the last time I tried chins, got chest to bar.

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

Obligatory
http://oi56.tinypic.com/24ymrlw.jpg


C2
4 min Tabata.

Harder on the ankles in deadlift slippers than lifting shoes.
n3ver3nderIcon...28-02-2014 @ 19:52 
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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
28.2.14

Weight
14 Stone 11 1/4 lb/94.2kg

Massivley surprised to be lower than yesterday as I went out for a massive curry last night. Logging it and the preceding lunch, I seemed to be within macros/kcals for the day, but I probably are far more naan bread than I logged.

Squats
20kg 2x5
60kg x5
100kg x3

Couldn't hack it, too painful and it wouldn't stretch out today. Off to the physio on Tues.

Bench Press
20kg 2x5
40kg x5
60kg x3
80kg x2
95kg x3 triple PB
75kg 5x3

Feeling a lot more confident in my bench these days.

Chin up
5

Pull Up
2

Wide Grip Lat Pulldown
40kg x8
50kg 2x8

Barbell Curl
20kg 3x10

C2
4 min Tabata.

I actually think I'm getting worse at this.
AppetiteIcon...01-03-2014 @ 08:16 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
All the best at the physio mate. Get yourself healed and back to the big squats.
n3ver3nderIcon...02-03-2014 @ 19:36 
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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: 02.03.2014 @ 19:42 PM by n3ver3nder
2.3.14

Weight
14 stone 9lb/93.1kg

Squats
20kg 2x5
60kg x5
100kg x5
140kg 3x5

Hopefully this should be just enough to disrupt homeostasis and stop me from losing any gains until after I get myself fixed on tues. A lot of stretching and rolling my piriformis got me through the squats but it's hurting a lot now!

Bench
20kg 2x5
40kg x5
60kg x3
75kg x2
87.5 5x5

Progress. Happy with this.

DB Bench supported Row
22kg x8
25kg 3x8

Yates Row
60kg x8

s**t ROM on these because a.) powerbelly in the way and b.) reduced back angle because leaning further forward hurts.

Chin Up
4

C2
Only got to 3 rounds out of 8 and then it was hurting my back, so let it be today.
n3ver3nderIcon...04-03-2014 @ 16:48 
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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
4.3.14

Weight
14 stone 8 1/2 lb/92.9kg

Weights edging down slowly, not getting any weaker as far as I can tell so far. Hopefully I can continue this nice slow pace.

Squats
20kg x5

Hurt, and was off to physio after so just ditched squats today.

Bench
20kg 2x5
40kg x5
60kg x3
75kg x2
90kg x1
107.5kg x1 Paused PB
85kg 4x3

Lovely bit of lat cramping on my PB. Other than the sticking point, where it got very slow, bar was fast off the chest and then ok onto lockout. Will be working on more pause work now, 3 second pause on first rep of every set where possible.

Chest Supported Rows
x10
+20kg x8
+27.5kg 3x8

Superset with Chins and Pull ups

Chin Up
bodyweight x4,3

Pull Up
bodyweight x3

Then was off to physio to get my piriformis sorted. Also sorts of crazy s**t going on with my body it seems, most of my left posterier chain not enervating properly due to the injury. Got my exercise prescriptions to, trigger point stuff to do an anti rotational stability work. Hopefully I'll be back under the bar properly by next week.
AppetiteIcon...04-03-2014 @ 21:04 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Good work with the bench. Hopefully have you back squatting soon.
n3ver3nderIcon...04-03-2014 @ 21:10 
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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:Good work with the bench. Hopefully have you back squatting soon.

Hopefully. I've got proper competition now Frodo's neck and neck with me.
n3ver3nderIcon...06-03-2014 @ 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
6.3.14

Weight
14 Stone 8 1/2 lb/92.75kg

Overhead Press
20kg 2x5
30kg x5
40kg x5,3
50kg x2
67.5kg 3x3 (Triple PB)

Bit of a grind especially on the last rep, very happy with this seeing as I'm still losing weight and it's approaching my previous 1RM.

Dumbbell Incline Bench Press
12kg x10
17.5kg x10
25kg 5x10

Deadlift
60kg x5
100kg x5
140kg x3
162.5kg 2x4
180kg x2
200kg Fail at knee.

Bit worried about my prospects for comp now. Pain isn't too bad but it is impacting strength massively. Real back off of strength approaching lockout. Really need to get my glutes enervating properly.
AppetiteIcon...07-03-2014 @ 11:22 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Dont worry too much about the comp mate. You can qualify for the brits in June anyway. Just take your time and heal properly.
n3ver3nderIcon...07-03-2014 @ 12:37 
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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
That's probably going to be the case. I'm really annoyed though because I'd definitely got the extra 25kg I needed to add to my total to qualify in me already, I just can't lift pain free!

I think I'm going to do Smolov Jr for bench again leading up to comp. Back off on squat and deadlift and let my piriformis sort itself. I'll use my 107.5kg paused PB to calculate off so it's a little bit submaximal.
AppetiteIcon...07-03-2014 @ 13:05 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Unless you did it with every rep paused?
n3ver3nderIcon...07-03-2014 @ 21:13 
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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
Post Edited: 07.03.2014 @ 21:16 PM by n3ver3nder
7.3.14

Weight
14 stone 7 1/2 lb/92.5kg

Very happy, considering I ate a full rack of ribs last night. Losing weight and making PB's, excellent.

Squat
20kg 2x5
60kg x5
100kg x5

Band Assistance (purple band, 11-36kg)
100kg x3
140kg 3x4
160kg x2
180kg x2

This might just work. Seems Sugdens own idiot savant, Jack, has stumbled onto something.

Bench Press
20kg 2x5
40kg x5
60kg x3
80kg x2
100kg x3 Triple PB
80kg 5x3 (3 second pauses)

Very happy with my bench progress.

Chin up
bodyweight x5,3,4

Rack Pull
60kg x3
100kg x3
140kg x3
180kg x3

Wish my glutes would work. These were a lot harder than they should be.
n3ver3nderIcon...07-03-2014 @ 21:16 
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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:Unless you did it with every rep paused?


Actually might not be the best idea while I'm on a calorie deficit, thinking about it. Will just keep plodding on for now.
n3ver3nderIcon...09-03-2014 @ 21:15 
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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
9.3.14

West Riding team session

weight
14 stone 11/94kg

Strong refeed! Hopefully just water and glycogen

Squat
20kg 2x5
60kg x5
100kg x5
160kg x1 (after banded squats)

Plus bands
140kg 5x5

f**kall power out of the bottom on the 160kg. Might be looking at 180-190kg at comp if the piriformis doesn't resolves itself.

Bench
20kg 2x5
60kg x5
80kg x2
90kg 5x5

This felt difficult today but I probably should have warmed up more. Bench very busy with all the team sharing it.

Bent Over Barbell Row
20kg x20
60kg 2x8, 15

Also did a couple sumo pulls to see how it feels, and a few pull ups and chin ups.

I think I'm going to put in some SLDL on tuesday to help my lockout, try and force my glutes to kick in.
n3ver3nderIcon...11-03-2014 @ 22:38 
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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
11.3.14

Weight
14 stone 9 1/2 lb/93.4kg

Front Squat
20kg 2x5
40kg x5
60kg x5
80kg x2
100kg x2
60kg 3x8




Bench Press
20kg 2x5
40kg x5
60kg x5
80kg x2
105kg fail
82.5kg x8, 4x3 8=rep PB

I probably could have got the 105kg if I'd have ground it. Or had a better bench. Or set up tighter. One of those reps barely missed. The set of 8 was to prove I could.

Stiff Leg Deadlift
60kg x5
100kg 3x8
140kg x3
160kg x3

Pain free for the most part.

Clean and Press
20kg 2x3
40kg 3x3

Good fun. Nearly kneecapped myself on one of the reps, otherwise all good fun.

Chin Up
bodyweight 2x3

Pull Up
bodyweight 2x3

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