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

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StevenFatty		...	10-06-2016 @ 12:22
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 10.06.2016 @ 12:23 PM by StevenFatty Thanks, I've never seen AMH_powers log, but I will take a look at it. Reverse banded squats could help to get used to higher weights, I think its something I could apply later on down the line. At the moment, it the actual un-racking and stepping back that I need to improve. Perhaps if I start to struggle getting out of the hole on heavier squats, I could throw some reverse band squats in. I've never done band deadlifts. If I had trouble with the upper part off the lift towards the lock out, then I used to lift of the pins, although I didn't like this because I felt it started of in an unhealthy position. Alternately, if I was struggling with the lift off, then I trained the lower section of the lift.
StevenFatty		Deadlift Day	11-06-2016 @ 17:43
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 11.06.2016 @ 17:44 PM by StevenFatty Forgot to write down the weights I was supposed to be lifting, so I had to guess. Despite this, I had a enjoyable session, probably because I was lifting heavier weights than I was supposed too..this 5/3/1 starts off awfully light. Warm ups. Working sets: 120 X 5 (should have been 105 X 5) 130 X 5 (should have been 120 X 5) 140 X 8 (amrap) (performed mixed grip) Additional sets: 150 X 5 Assistance sets: All performed using hook grip for practice. Performed lightning fast...happy with them. 80 X 10 80 X 10 80 X 10 90 X 10 Hyperextensions - 18 reps. Ham curls - 4 sets of 10. Ab wheel..the pressure on my shoulders was terrible, I simply couldn't do them. Body weight 'thera' crunch machine- 4 sets, quite good. Walked home - quite tiring.
danbaseley		...	12-06-2016 @ 16:34
A member for 10 years and still no mouldy peanuts Member 1252, 4474 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	I have been doing garhammer raises as my ab exercise, as the ability wheel feels like more of a shoulder breaker than ab exercise. I'm going to start adding in some planks on lower body days.
StevenFatty		...	13-06-2016 @ 21:55
My name is Steven , I am a fatty. Member 6048, 393 posts	Planks, I think thats a good idea.
StevenFatty		Strict Press Day	13-06-2016 @ 22:08
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 14.06.2016 @ 14:20 PM by StevenFatty Warm up movements Working Sets[strict overhead press]: 40 X 5 45 X 5 50 X 5 ...supposed be amrap. I found this set tough I stupidly went for the 6th rep and failed. Assistance sets: Log press (not a heavy log by any means) cleaned for the first rep only, all pressing performed strictly. Empty log X 10 ....Easy Log + 5 kg X 10 ....tough Empty log X 10 .....tough Strict OH Press 2 sets of 10 at 30 kg. Chins ups (assisted)........5 sets, supposed to be 10 reps each but achieved that on non of them. One set of dumbbell curls for the sake of doing something different. Walked home through the rain, about 4 miles. Feel quite deflated. Notes: Not a good session. I struggled far too much. Because I am performing the workouts in reverse order than I did last cycle (squats is first instead of last), this means that I haven't overhead pressed in about 2 weeks. So, I've probably detrained a bit. I didn't eat very well today, and also I think I could still be a bit tired from the deadlifts on Saturday.
Pikefingers		...	14-06-2016 @ 13:32
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Could you post the name of the exercise you're doing along with the weights? My simple brain is struggling to work out what exercise you're doing on some days.
StevenFatty		...	14-06-2016 @ 14:13
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 14.06.2016 @ 14:18 PM by StevenFatty Sorry mate. I've committed the error of forgetting that just because something makes sense to me, it does't mean it does to others. The exercises that I am doing are the same as those I've mentioned in the title, unless stated otherwise. For example, yesterday, they were strict overhead presses. The working sets are strict presses, and so are the assistance sets, although 3 of the assistance sets were performed using a log. The other exercises mentioned were chin ups, and the weights, rep and sets for these stated next to them. I will make it more clear from now on by writing down what the exercises are. I can see how it could be confusing when I start writing things like 'assistance sets.' P.s. I edited the last work out to explain
Pikefingers		...	14-06-2016 @ 22:07
Squatting isn't doing my back any good. Member 5108, 869 posts SQ 170, BP 125, DL 210 505.0 kgs @ 93kgs UnEq	Cheers. Would've actually guessed a few of those wrong.
StevenFatty		Squats Day	16-06-2016 @ 22:29
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 16.06.2016 @ 22:33 PM by StevenFatty Warm up movements and sets Squat Working sets: 95 X 3 107.5 X 3 122.5 X 5 Additional squat sets: 130 X 4 (struggled on last rep) 130 X 2 135 X 1 (don't think I hit depth) Walk out-practice (I put the pins high, racked the bar and walked out, and held it for 10+ seconds): 140 150 157.5 Assistance sets - squat (using safety bar..all paused). 60 X 10 60 X 10 60 X 10 60 X 10 70 X 10 (quite tough, these safety bar squats will take some getting used to) Walked home, about 2-3 miles, in the pouring rain. Notes: I've run into some problems. I've had to reduce my training from 4 to 3 days a week. Following the routine I am doing at the moment, that means I'm only hitting each exercise once every 9-10 days. That's ok for deadlifts, but for squats and bench-presses it is clearly sub-optimal for strength. My gains are going to slow down, if not stop entirely. I struggled with the squats today, and that isn't surprising. I may start doing some lightish squats on the deadlift day to maintain some neural efficiency, but even this isn't ideal. I may have to write myself a new routine otherwise I am going to stall.
StevenFatty		Bench Press Day	18-06-2016 @ 18:10
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 18.06.2016 @ 18:14 PM by StevenFatty Got a hangover. But took myself to the gym anyway. I miscalculated the amount of weight I was supposed to be lifting, and I ended up lifting 10 kg more than I should of done. But I managed the weights and it worked out ok. Warm up sets, some shoulder dislocations, some other shoulder movements. Bench press working Sets: 67.5 x 3 77.5 x 3 87.5 x 6 (amrap) 87.5 x 5 Assistance sets: Benching focusing on speed... 1 set at 50 kg (performed as a repeating sequence of 3 partial reps (the lower half of lift), followed by a full rep. I did this because the concentric portion of the lower half of the lift is a sticking point). 50 kg X 10 (normal ROM with a pause) 50 X 10 40 X 10 Close grip bench (because my tricep strength is limiting): 40 X 6 40 X 9 Seated Pulley Wide Grip Rows: 4 sets all in 10 rep range ( Usually would have been rows, but did these for a change, and because I was hungover and couldn't be bothered to load a bar). Walked a couple of miles home.
danbaseley		...	19-06-2016 @ 00:21
A member for 10 years and still no mouldy peanuts Member 1252, 4474 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Which 531 programme are you doing? I ask simply because of the heavier sets. You might want to do the bog standard AMRAP; or Boring But Big for a couple of cycles - and see how you get on?
StevenFatty		...	19-06-2016 @ 15:46
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 19.06.2016 @ 15:47 PM by StevenFatty Hi mate, I am doing the boring but big variation.....the 'assistance sets' are the boring but big parts. I actually find the weights very light in general, sometime frustratingly so. I am doing 'beyond 5/3/1', which gives you a bit of room for some extra autoregulated sets after you have done the amrap set. I like this, it gives me an opportunity to lift some heavier weights. If it wasn't for this aspect of the routine, I probably wouldn't do 5/3/1 at all. I also enjoy the boring but big part. I've been using this to get some speed work done, and I perform it without much rest between sets, so its good conditioning as well.
StevenFatty		Deadlifting Day	21-06-2016 @ 13:24
My name is Steven , I am a fatty. Member 6048, 393 posts	Post Edited: 21.06.2016 @ 13:28 PM by StevenFatty Usual warm-up movements and sets Working sets Deadlifts 115 X 3 130 X 3 145 X 6 Additional sets Deadlift (Peformed just to feel some heavier weight) 165 X 2 Light Squats - to keep me ticking over till next squat session. 60 X 3 60 X 3 60 X 5 60 X 7 Assistance sets Speed Deadlifts (got told I looked like I was 'at the end of my tether' with the bar). 90 X 7 90 X 10 80 X 7 80 X 10 Trap-bar hold (made this name up myself): 40 kg each side of bar, the bar weight approx. 15 kg-perhaps full 20. About 5 sets of holding bar for as long as I can, two of sets performed with fat grips. Ham curls: 3 sets of 10 reps Crunches, 3 sets, I struggled with these – perhaps because of the hold and the squats. Notes The deadlifts (all but the 165s) absolutely flew up, I am starting to get some of of my old technique back. Struggled acheiving target reps (10) on speed deadlifts because I'd done light squatting previous to this. I'd forgotten how much I enjoy the trap-bar holds - great for grip strength, stability, and core strength development. I think I should meet my goal of 185 deadlift next time round. I am quite unconfident about the 100 kg bench press, and I am very uncertain about the 150 kg squat. I haven't train with enough frequency to attain my goals, and havn't been lifting heavy enough weights.
StevenFatty		Strict Press Day (did the wrong dam workout!)	23-06-2016 @ 21:38
My name is Steven , I am a fatty. Member 6048, 393 posts	Warm up movements and sets Strict press working sets: 45 X 5 50 X 3 60 X 1 (should have been 55 amrap but wanted to test max) 65 X 1 70 X 1 (new pb) 45 X 12 (amrap) - clearly too light Assistance sets Strict press- 40 X 10 30 X 10 30 X 10 30 X 10 Chin ups - X 10 X 10 X 8 Some form of narrow grip pull down machine that you weight up with plates (just to add in a new movement for a change)- 80 kg X 8 (I think) 40 kg X 10 Dumbbell curls because I feel they help prevent injury in my elbows. 20 kg X 7 (too heavy) 10 kg x 10 (just right) Walked home a couple of miles. Notes: I have just realised that today was supposed to be triples. I have accidentally skipped that day, which messes things up a bit. Despite this, I hit a new pb of 70 kg. The last time I tested my max it was 65 kg, and I really struggled with that. On my previous strict press day I was complaining that I was feeling weak, but I have made big progress.
StevenFatty		Squats	24-06-2016 @ 23:42
My name is Steven , I am a fatty. Member 6048, 393 posts	Warm-up movements Working Sets - Squats: 100 X 5 115 X 5 130 X 1 (should have been amrap but wanted to save energy to test max) 140 X 1 150 X 1 new recent PB. It wasn't too difficult, but I started to dump it forward at a difficult point on the way back up, then I realised I was looking down, so lifted my head and then the bar went up straight. Nevertheless, it scared me, and stopped me going for more. Assistance sets of squats using safety bar: 60 X 10 60 X 10 60 X 10 60 X 10 60 X 10 (I may have actually only done 4 sets, I lost count). Walked home at least 3 miles. Notes: It was nice to hit my 150 (recent) pb, and on a day when I really wasn't in the mood for it.

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