Steven Fatty's Journal of getting less weak using Marmite.

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StevenFatty		Strange Day of Bench Pressing	27-06-2016 @ 22:01
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 27.06.2016 @ 22:02 PM by StevenFatty Warm-up sets Working sets (Bench): 65 X 5 75 X 3 85 X 1 (supposed to be amrap but wanted to test max) 95 X 1 100 X 5 ... my aim was 100 X 1, which would have been a recent pb. Somehow, I managed 5 easy reps. Last month I managed 95 X 1, and that was a struggle, so I've made some very real strength increases. 90 X 5 (just to add some volume) Assistance sets: Speed Bench- 60 X 10 50 X 10 50 X 10 50 X 3 partials on lower part of lift, then 1 full, then 3 partials and 1 full etc. Close grip bench: 50 X 10 50 X 9 Bent over row: 60 X 10 (with home-made fat grips TM) 60 X 10 60 X 10 60 X 10 (no fat grips). 60 X 8 Walked home about 3-4 miles. Notes: I aimed for a pb of 100 X 1, thought I might not make it, but did 100 X 5 ... and they felt easy. Last time I did bench I messed up my percentages and lifted heavier than I planned. Perhaps this has helped me. I must admit, the weights on this routine are very sub maximal. Also, I think it is because I haven't been back training that long so its 'beginners' gains.
Pikefingers		...	27-06-2016 @ 22:26
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Nice work on the 100x5! You may just get to 120 before I do. Are you gaining or losing weight at the moment? As I'm now training at home with no available spotters, I'm not sure how I will cope with lifting off 1RM attempts. Having said that, it wasn't a problem at all today.
StevenFatty		...	27-06-2016 @ 23:02
My name is Steven , I am a fatty. Member 6048, 393 posts	Thanks very much mate. I didn't expect it at all. I think 120 would be a sensible goal, but to be honest, I'm thinking about stopping the heavy singles for a couple of months. This routine isn't suited to them really, and like you, I've no spotter. I am actually gaining weight, I weighed myself this morning and I'm now not far-off 18 stone. I was about 16 1/2 stone when I started training about 4 months back. I've definitely not gained any fat... all the walking I do prevents that. I'm actually not that fat really, I've a bit of a belly, I just like to make fun out of myself. If it wasn't for the walking, I'd be getting fatter for sure.
StevenFatty		Deadlift Max day	29-06-2016 @ 22:02
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 29.06.2016 @ 22:03 PM by StevenFatty Warm up movements Working Deadlift Sets: 122.5 X 5 137.5 X 3 155 X 1 (supposed to be amrap but wanted to test max) 170 X 1 180 X 1 190 X 1 (pb) 200 X 1 (pb Assistance work: Speed Deadlifts 80 X 9 80 X 5 Sumo Deadlifts 80 X 10 80 X 10 Trap bar holds (for grip and core stability) 40 kg each side held for as long as possible 2 times with fats grips, 2 or 3 without. Walk home about 2 miles.
StevenFatty		...	08-07-2016 @ 22:37
My name is Steven , I am a fatty. Member 6048, 393 posts	Was supposed to be doing a a deload week, but I've had bronchitis. Today I managed to do some gym work. Did some safety squats, followed by some shoulder presses and pull-ups. Did some pull downs with a bar almost as thick as a coke can - great for grip. Strength and fitness very much diminished.
Billytheold		...	09-07-2016 @ 03:55
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270 695.0 kgs @ 100kgs UnEq	Ride the storm out mate! The sun will soon be revealed!
StevenFatty		...	09-07-2016 @ 22:36
My name is Steven , I am a fatty. Member 6048, 393 posts	Cheers mate.
StevenFatty		Now lifting only two days per week. :(	12-07-2016 @ 22:41
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 12.07.2016 @ 22:42 PM by StevenFatty Life is getting in the way of training. I can no longer afford to devote 3-4 days a week to training. I am now demoted to 2 days per week. This means I have to alter my training, and I am constructing a new routine. I am thinking of this. Day 1: Safety bar squats Strict Press (Safety bar squat doesn't work shoulders) Chin ups Day 2; Bench press Safety bar squat or perhaps normal low bar squat. Bent over row or some other type of row. Day 3: Deadlifts Ham curls. Ab strength and grip strength. If anyone has any thoughts about this, I'd be interested to hear.
StevenFatty		...	12-07-2016 @ 22:54
My name is Steven , I am a fatty. Member 6048, 393 posts	Today: Bench Press Warm up and then: 80 X 4 90 X 5 100 X 6 100 X 6 60 X 9 (speedily) 60 X 9 Safety Squats 60 X 5 100 X 4 (difficult this safety bar work is tough) 90 X 7 90 X 7 90 X 7 90 X 7 Rows - lying on an inclined bench contraption with a wide grip row bar 40 X 8 40 X 8 40 X 8 Felt nauseous. Notes My weights on the safety bar are significantly lower than my low bar squat. Obviously they work your back a lot more, but I think the main limiting factor is my quad strength. I will have to be careful to make sure I don't overdevelop my quads in relation to hamstrings. I experienced some lower back discomfort on the safety bar squat. I think this may be because the bar is high, and also I noticed I was going much deeper than usual, and so there may have been some lumbar flexion.
StevenFatty		Deadlifting Day	15-07-2016 @ 23:21
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 15.07.2016 @ 23:24 PM by StevenFatty Warmup sets Working sets - deadlifts: 120 X 5 135 X 5 150 X 6 had more in the tank but stopped at 6. Assistance work: Speed deadlifts 80 X 8 Stiff-legged deadlifts: 80 X 6 80 X 6 Ham Curls: 3 sets of about 8-10 reps Seated incline press thingy: 25 kg each side - 15 reps Seated row with very thick bar (this was done as a grip exercise rather than back): 2 sets Also pinched a 10 and a 15 kg plate together and held 20 seconds each arm. Crunches 2 sets Walked home approx 3-4 miles. Notes: Deadlifts were not as speedy as usual. I need to work on speed. I could really feel the stiff leg deadlifts working - I wan't to do some more of these. Didn't actually feel too good whilst training today.
Billytheold		...	16-07-2016 @ 00:41
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270 695.0 kgs @ 100kgs UnEq	More reps in the tank! I understand. The soup has many ingredients in order to make it just right! Wise choice. One side of my mind wants more, the other half reasons with the other to heel horsey.
StevenFatty		...	16-07-2016 @ 12:51
My name is Steven , I am a fatty. Member 6048, 393 posts	Ha, indeed. In application to myself, my own experience tells me I do not benefit from doing as much as I possibly can every session. There is a fine line between doing enough and doing to much. Like you, have to heel the horse. Its a difficult pill to swallow, that sometimes doing less is more.
StevenFatty		Brutalising Workout	18-07-2016 @ 22:11
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 18.07.2016 @ 22:15 PM by StevenFatty Warm up stuff Safety Bar Squats: 95 X 7 95 X 7 95 X 7 95 X 7 95 X 7 Started feeling sick after the 3rd set. Not used to high reps, not properly adapted to safety squat. Strict Press: 40 X 10 40 X 10 40 X 8 40 X 8 Felt sick on all of these Pull downs (emulating chin-ups): 4 sets of 10-8 reps. Felt sick Conventional widish pull downs with very thick bar (superb for grip strength): 2 sets. Felt sick. Then did one set of reverse curls. Walked home a couple of miles. Notes: Felt sick alot. I will hopefully adjust to the amount of volume and exercises I am doing. I will see how it goes over the next couple of weeks. Perhaps I may need to reduce the number of sets on the squats. I have been doing chin-ups, but the machine was occupied. Thats why I did the pulls downs- I lifted almost the entire stack...it appears I am stronger than I thought I was regarding this type of movement. I struggle with the chin upos because I am heavy.
StevenFatty		Thursday. Feeling somewhat deflated in general.	21-07-2016 @ 22:20
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 21.07.2016 @ 22:21 PM by StevenFatty Last workout beat-up my legs very much so. Bench Presses: 100 X 5 100 X 5 90 X 8 80 X 8 60 X 10 Close grip Bench 2 sets of 60 X ~7 Safety Bar Squats 1 set of 20 reps at 60 kg, performed reasonably quickly. My lower back, rather than my legs seem to be the limiting factor here..20 reps squats with the safety bar is a lot of work for the a small muscle group. Legs could've definitely handled more. Bench row machine contraption 4 sets of ~10 -8 reps. Walked home about 3-4 miles. Saw some young deer.
StevenFatty		Deadliift based day	25-07-2016 @ 22:31
My name is Steven , I am a fatty. Member 6048, 393 posts	Warmups. Deadlifts(grip strength noticeably improved) Conventional 125 x 3 double over hand 140 X 3 160 X 3 Hook grip 170 X 3 Mixed grip (last rep wasn't so clever) Speed Deadlifts 90 kg ...struggled with form 80 kg ....still struggled with form..must have been tired. Very stiff-leg deadlifts. 80 X ~8 80 X ~8 80 X ~8 Hamstring curls 3 sets. Incline Bench Press Contraption(quite a close grip, very much a triceps exercise) 25 kg each side..a number of reps 15 each side...plenty of reps 15 each side.... some more reps Core strength and grip strength Hanging leg raises..I was absolute rubbish, need to practice this movement more. Hangs..for as long as I could about 3 sets...started to feel quite sick. Held a 40 kg kettle bell in one hand at my side, for as long as possible, then did the other side. Did 2 or 3 sets each side. Good for grip and core...it's a shame there are no heavier kettle bells. One set of crunches, paused at various points. Felt awfully sick. Walked home, but stopped at my friends on the way back to rest my legs.

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