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fatter_tomorrowIcon...21-02-2019 @ 18:40 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Pec rehab stuff, Long ass full body warm up.

A)squat jumps
60 3x6

B)deadlift (squat bar/belt on)
270x4
300x4
340x3 (missed 4th at knee)

B)SSB squat
180 + 36 chain 4x4 - 4 sec eccentric

D)Rev hyper
3x8

Comments: rep PB on deads....should of been a set of 4 though. Time to back off deads.
fatter_tomorrowIcon...24-02-2019 @ 15:09 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Warm ups:
A1)Unilateral Trap 3 Raise on 30 Degree Incline 6 reps
A2)Unilateral Trap 3 Raise on 40 Degree Incline 12 reps
B1) Powell Raise: 6 reps
B2) Half Powell Raise: 12 reps
C) Y shape pec fly 2x5


A)SSB squat (belt on)
140 + 60 chains 4x5

B)farmers 15m
150 2 runs

Comments: good session, bodyweight first thing was 146kg and I feel decent so all is good.
fatter_tomorrowIcon...26-02-2019 @ 19:57 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A)kneeling jumps to hurdle jump
BW 3x5

B)log push press (1st rep clean only)
80x5
90x4
100x3
110x2
120x1
130x1

C)bilateral trap raise 3
3x8

D1)close grip bench
90x5 - 4 sec eccentric
95x5 - 4 sec eccentric
100x5 - 4 sec eccentric
105x5 - 4 sec eccentric

D2)Lat pulldown (hands facing/wide)
4x5 - 3 sec eccentric

Comments: feeling good and powerful, pec feels good too!
fatter_tomorrowIcon...27-02-2019 @ 21:10 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A)Romanian rhythm squat
bar + bands 3x50

B)cambered bar squat (belt on)
190 + 36 chain 3x4 - 4 sec eccentric
210 + 36 chain 1x4 - 4 sec eccentric

C)deadlift (beltless/squat bar)
245x5 - 10 sec rest between each rep - 5 sec eccentric
245x5 - 10 sec rest between each rep - 5 sec eccentric

D)GHR
3x8 - 4 sec eccentric only

Comments: good session, but really tired today.
fatter_tomorrowIcon...03-03-2019 @ 16:13 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Post Edited: 03.03.2019 @ 16:13 PM by fatter_tomorrow
A)deadlift EMOM (deadlift bar/belt on)
180 + bands 8x3

B)Front squat EMOM
100+ bands 8x3

C)frame holds
253 3x4 - 10 sec hold (so 40 secs per set)
333 (straps on) 35 secs

D)sandbag carry
135 60m 1 run

Comments: Really good session today, grafted hard! Happy!
fatter_tomorrowIcon...05-03-2019 @ 15:44 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A)kneeling jumps to hurdle jump
BW 3x5

B)log push press (1st rep clean only)
110x5
120x4
130x3
140x2
155x1
170x1

C)bilateral trap raise 3
3x8

D1)close grip bench
100x5
120x3
110x5
130x5

D2)Lat pulldown (hands facing/wide)
4x5 - 3 sec eccentric

Comments: Good session, 170 log wasnít as fast as it needed to be but I messed up breathing alittle and still slightly tentative with the pec. good to build from that though!
fatter_tomorrowIcon...07-03-2019 @ 20:47 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A)Romanian rhythm squat
bar + bands 3x50

B)cambered bar squat (belt on)
220 + 36 chain x3 - 4 sec eccentric

C)deadlift (beltless/deadlift bar)
260x5 - 10 sec rest between each rep
290x5 - 10 sec rest between each rep
320x3 - 10 sec rest between each rep

Comments: good session, felt alittle tiny tweek in the left hamstring on the 320 set so I stopped, it was meant to be 5 but Iím happy with the speed.
fatter_tomorrowIcon...10-03-2019 @ 14:46 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A)Front squat EMOM
120 + bands 6x3

B)Deadlift EMOM (deadlift bar/ belt on)
140 + doubled bands 6x3

C)frame 20m
293 4 runs

Comments: lower back blew up big time today, so pumped, really uncomfortable!! the double bands on the deadlift was probably abit too much tension too.
fatter_tomorrowIcon...12-03-2019 @ 17:25 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Tuesday:
A) kneeling jumps
BW 3x5

B) log clean (each rep) and push press
110x5 - 10 secs between each rep
120x5 - 10 secs between each rep
130x5 - 10 secs between each rep
140x5 - 10 secs between each rep
150x5 - 10 secs between each rep
160x3 - 10 secs between each rep

C1) bench press
100 3x8 - 1 and a half reps

C2) kneeling row
3x8

D) bilateral trap 3 raise
2x12

Comments: decent session, log wasnít as ďpoppinĒ as I wanted but got a lot of good work in. I left the 160 log at a triple even though the 5 was there because it was getting sloppy.
fatter_tomorrowIcon...13-03-2019 @ 16:56 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Feeling sore from yesterday. had a good warm up and did a lot of shoulder mobility.

A) squat (low bar / wraps on)
225 3x3

Had to stop because I was at work, trying to do the desk and squat at the same time and it wasnít working. Iíll re do the session tomorrow.

First time back in wraps for a long long time and it didnít feel great. Neither did low bar but I feel like itíll be strong in a few sessions.
fatter_tomorrowIcon...15-03-2019 @ 10:20 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A) seated box jumps
3x6

B) deadlift (beltless, deadlift bar)
- 5 sec eccentric every rep -
230x5 - 10 secs between each rep
240x5 - 10 secs between each rep
250x5 - 10 secs between each rep
260x5 - 10 secs between each rep
270x5 - 10 secs between each rep

C) sandbag carry
135 - 20m 10 secs rest 20m 10 secs rest 20m 10 secs rest 20m x2 sets

D) squat (low bar, wraps on)
230 3x8

Comments: Now that was a great session! Grafted! Took my hands a space out on squats and it felt a lot better. line was great.
fatter_tomorrowIcon...17-03-2019 @ 16:35 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A1)Isometric deadlift (bar just above knee)
5x1 - 3 seconds max effort

A2)Deadlift (deadlift bar/ belt on)
180 + 24 chain 5x3

B)squat (high bar/ beltless)
110 + 60 chains 4x5

C) frame hold
293 10 secs hold 10 secs rest x5
373 10 secs hold 10 secs rest x5

Comments: feeling beat up and fatigued, need to eat and rest now, got a big week next week!
fatter_tomorrowIcon...19-03-2019 @ 14:16 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A) kneeling jumps
BW 3x5

B) log clean (each rep) and push press
140x5 - 10 secs between each rep
155x5 - 10 secs between each rep
170x4 - the rest time went out the window.

C1) bench press
120 4x7 - 1 and a half reps

C2) kneeling row
3x8

D) bilateral trap 3 raise
2x12

Comments: Visited another gym today because they had a 13inch log, mine is 11. I felt strong but the clean was def. harder. I messed up my breathing on the 170 set too, I was gassed! Still thatís a big PB. happy.
fatter_tomorrowIcon...20-03-2019 @ 21:19 
thinner next april
Member 594, 3681 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
A) seated box jumps
3x6

B)deadlift (belt on, deadlift bar, off 2inch matts)
340x4
300 2x5 - 10 secs between each rep

C) squat (low bar, wraps on)
240 4x7

D)sandbag carry
135 - 20m 10 secs rest 20m 10 secs rest 20m 10 secs rest 20m x2 sets

Comments: Great session, Iím pretty sure now Iím a better puller on a stiff bar but this is still a rep PB with 340 so Iím happy. 100% the strongest Iíve ever been and I saw still pretty sore from log yesterday too.

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