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Crouching Fat Boy Hidden Press Gains

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n3ver3nderIcon...13-03-2014 @ 21:50 
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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
13.3.14

Weight
14 stone 10 1/2 lb/93.8kg

Squats
20kg 2x5
60kg 2x5
100kg 3x3


http://i.imgur.com/H6QSaZk.jpg
Really dysfunctional hips today. There's normally a difference between hip symmetry when I squat, but only if you look for it, but today it was glaring. This can be caused by tight hamstrings, and given my hammies were still sore and tight from Tuesday's SLDL's I think that might be a cause. Lots of mobility work, foam rolling and voodoo flossing tonight and we'll see how it looks tomorrow.

OHP
20kg 2x5
30kg x5
40kg 2x3
50kg 2x3
70kg x2,F,1

70kg meant to be 3x3. Not happy with pressing today.

DB Incline Bench
12kg x10
17.5kg x10
26kg 5x10

Bit wobbly, but got all the reps in.

Yates Row
20kg x8
40kg x8
60kg 3x8

Pull Up
2x3

Chin Up
2x3
n3ver3nderIcon...14-03-2014 @ 21:19 
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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
14.3.14

Weight
14 stone 8 1/2 lb/92.9kg

Front Squats
20kg 2x5
40kg x5
60kg x5
80kg x2
105kg 3x3

Bench Press
20kg 2x5
40kg x5
60kg x3
80kg x2
102.5kg x2
82.5kg 4x3

Wanted a triple on 102.5kg, but I didn't really set up properly and didn't have enough control on the decent so I cut it short

Deadlift
60kg x5
100kg x5
140kg x3

Stiff Leg Deadlift
140kg x3
160kg 3x3

Much more comfortable than the conventional

Pull up
bodyweight x3

Barbell Curl
10kg x 100

Feel da pump!
AppetiteIcon...15-03-2014 @ 08:18 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
youre still dropping quite quickly into the squat. Have you considered a slower decent might help you?
n3ver3nderIcon...15-03-2014 @ 18:04 
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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:youre still dropping quite quickly into the squat. Have you considered a slower decent might help you?


It'll be something to experiment with. I know it's helped Milsy, so I'll start trying to focus on a slower decent. I do find it hard to find a comfortable balance between a controlled decent and using that stretch reflex at the bottom though.
n3ver3nderIcon...16-03-2014 @ 17:30 
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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
16.3.14

Weight
14 Stone 9lb/93.1kg

Squat
20kg 2x5
60kg x5
100kg 3x3

No difference in hips dysfunction. Got a bit less painful after glute/ham stretching.

Band Assistance Squat
140kg with purple band 3x5

Bench Press
20kg 2x5
40kg x5
60kg x3
70kg x2
92.5kg x5, 2x4
90kg x4

Not at all happy with this today. Absolutely no staying power to rep, even after dropping the weight down. Probably shouldn't be upping the weight every week, but that 100kg 5x5 in a few weeks time is just too promising. Lesson learnt now though.

Chest Supported T Bar Row
Empty handles x10 with a hungarian lad trying to chuck a plate on as I was doing it (concept of a warm up is beyond him, I think)
+20kg 7x8

Pull Up
x3

Lats a bit achey today.


Overall not a brilliant session. Felt like I had no energy at all. Incidently, I had loads of bread yesterday and some at breakfast (and spaghetti hoops which are gluten-y too) before training, even though recently I've been lowering the amount of wheat I eat. I wonder if there is some correlation there.
n3ver3nderIcon...18-03-2014 @ 20:52 
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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
18.3.14

Weight
14 Stone 7 3/4 lb/92.6kg

Front Squat
20kg 2x5
40kg x5
60kg x3
80kg x2
110kg x1
70kg 3x8

Bench Press
20kg 2x5
40kg x5
60kg x3
80kg x2
100kg x1
80kg 5x3

Lost my balance on the 100kg single and had to stick a leg out to stop me falling off the bench! The 80kg 5x3 felt great.

SLDL
60kg x5
110kg 3x8

Conventional DL
110kg x1
140kg x1
180kg 2x1

Not the power there I want, but promising I actually got 2 singles this week.

Face Pull
5kg 5x10
n3ver3nderIcon...18-03-2014 @ 21:04 
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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
Been to physio again had my obtrutators released, as these were the thigns causing the problems and my piriformis was actually inhibited. This was related my previous long standing glutes not working properly issue, and the reason why I was sitting into the left hip on the squat - overworking those external rotators. Now need to gradually up the weight on the squat whilst maintaining even position, after a specific warm up to address the issues. Had loads of dry needling on my lower back, very sore now. Will be even worse tomorrow I think.
JackRevansIcon...18-03-2014 @ 21:06 
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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
glad to hear things should be on track from now on
n3ver3nderIcon...18-03-2014 @ 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
JackRevans said:glad to hear things should be on track from now on


Cheers bro. Hope your Sciatica dies down again soon.
AppetiteIcon...19-03-2014 @ 10:47 
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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:Now need to gradually up the weight on the squat


I will remind you of this if I see you with too much weight on your back over the next couple of weeks.

Glad to have you on the mend mate.
n3ver3nderIcon...19-03-2014 @ 20:00 
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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
19/3/14

Weight

14 stone 8lb/92.7kg

Squat
20kg 5x10
40kg 10x5
60kg 10x5
80kg x3
100kg x3
120kg x3
140kg x3
160kg x2

f**kloads of release, hip activation and then movement patterning. I can get up to 40kg without the compensatory movement pattern kicking in, but when it does kick, it doesn't hurt now. As I had managed to train with it for months without issue I'm not concerned about lifting too heavy for it as much now, HOWEVER after comp I will be doing 10x10 on the squat with correct movement pattern, 4 days a week, adding 2.5kg a session until it's sorted.

OHP
20kg 2x5
30kg x5
40kg x3
50kg x2
60kg x3,3,5 (5 is rep PB I think)

Chest Supported Row
x10
+25kg 5x10

Bulgarian Split Squat
Bodyweight 3x6

Added these in as a bit of a prehab finisher after watching Mr. Screamer Manuel's Q&A video. Meant to be 5x10 but I'll have to work towards that. Left leg forward is wobbly as f**k, so hopefully it getting less wobbly is an indication my left hip/glute etc will be getting better.
n3ver3nderIcon...19-03-2014 @ 20:07 
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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: 19.03.2014 @ 20:08 PM by n3ver3nder
Appetite said:
I will remind you of this if I see you with too much weight on your back over the next couple of weeks.
Glad to have you on the mend mate.


Heaviest planned is (potentially) 180kg single on Sun, and maybe Triple next thurs and 190kg next Sat/Sun as my opener. Back off sets after. That's in comparison to the 200kg x3 and 180kg 5x5 I would have hit this week as originally programmed pre injury.

Looking at 202.5kg for a comp PB and that's likely all, and is also incredibly dependent on glute and hip activation stuff working.
Colne will be a proper test of whether prehab is working, and Ashington for qualifying total, though I don't think I'll be at the British this year, I DO want to qualify on prinicipal.

I've then got July-Nov as an 'off season' to work on conditioning, bringing up weak areas, and also get jack3d and t4n.
AppetiteIcon...20-03-2014 @ 11:25 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Sounds like a plan. You deffinatley lifting in Colne then?
n3ver3nderIcon...20-03-2014 @ 15:43 
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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:Sounds like a plan. You deffinatley lifting in Colne then?


Yeah if I can get there. Making no promises about coming in on weight though. And I'm out on the 9th, so I don't know what my performance will be like.
n3ver3nderIcon...21-03-2014 @ 20:04 
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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
21.3.14

Weight
14 stone 8lb/92.7kg

Front Squat
20kg 2x5
40kg x5
60kg x3
80kg x2
110kg 3x3

SBD's are bloody brilliant. Bounce out the hole and my knees felt great.

Squat
110kg x2
120kg x2
140kg x2
160kg x2
180kg x2

Comfy, fast reps and pain free except the belt pinching.

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

95kg went well, not as fast as I wanted but the 75kg was very easy, wrist wrap free.

Deadlift
60kg x5
100kg x5
140kg x3
170kg 3x3
190kg x1
200kg Fx2

Couldn't break 200 off the the floor on the first attempt, failed at the knee on the second. Must work on glute activation nightly. Bit of pain in the outer thigh, nothing prohibitive though.

Hammer Curl
12kg 5x10

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