No Country for [Fat] Men

[JFick]

Michigan Prowler = Snow shovel?

Correct sir!

Still fighting this f'n cold, which turned out to be a sinus infection. Doc says it's viral so just have to ride it out. The pressure in my head is so annoying, especially during heavy pulls.

1200mg Musinex, pseudo epinephrine of some sort, saline nasal irrigation, and a shot of Flonase or the generic allergy nasal spray.

Thanks. Neti Pots have been life lately. I've felt slightly better the last couple days, about 95%, so hopefully I'm on the down slope now.

[JFick]

Feb 9 macros: 2850; 182 p / 252 c / 121 f
Feb 10 BW 325.0: 3000; 118 / 320 / 126
Feb 11 BW 325.2: 3536; 164 / 404 / 148
Feb 12 BW 327.2

Prep Cycle 2 Week 1 Day 1
Squat
255 x 3
305 x 3
350 x 3
395 x 2 x 4

Bench
165 x 5
195 x 4
230 x 3
260 x 2 x 5

Squat
235 x 3
275 x 3
325 x 3
375 x 2 x 4

Dips
-90 x 6 x 5
RDLs
245 x 8 x 4

Oh, I wasn't happy when I saw that double squat session on the docket. I tried to refeed a little this weekend, especially carb wise. It seemed to work, all the lifts felt great today. Even the dips I went heavier and on 1 minute rest and they were easier than before.

Next week seems to be some sort of testing week with some heavy singles Monday and Wednesday. I'm interested to see how it goes since I'm down about 15 pounds in 5 weeks and I don't feel any weaker but we will see. I should be fat enough were 15 pounds actually shouldn't effect me too much.

[Wilhelm]

That's great to be losing weight and gettimg strong too.
Smash those singles.

[JFick]

That's great to be losing weight and gettimg strong too.
Smash those singles.

Thanks man. Not sure about getting stronger, but I'll take minimally weaker at the moment lol.

_____

Feb 12 macros : 3252; 202p / 350c / 100f
Feb 13 BW 326.2: 3311; 204 / 335 / 121
Feb 14 BW 326.8

Prep 2 W1D2
Deficit Deadlift
255 x 3
305 x 3
335 x 2
365 x 1 x 3

Bench
165 x 5
195 x 4
230 x 3
260 x 3 x 2
280 x 2 x 3

Block Pulls
315 x 3
365 x 3
415 x 3
445 x 2 x 4

Cable Flies
35s x 8 x 4
Incline Sit Ups
BW x 10 x 3

Paczkis FTW. My mother in law gets these bomb-ass paczkis every fat Tuesday because she's super Catholic. Sooooo ate 4 yesterday, no regrets. I need to dial the diet back in this week tho. Been eating at maintenance for like 5 days, not good. But lifts have felt great Monday and today, probably because of that.

Found some blocks hidden at my gym, so this made the "deadlift from boxes" significantly easier. No weird rolling or anything anymore.

Also experimented with some hook gripping on the deficit pulls. Not too bad. It's pretty much painless on my left thumb but my right hurts like a bitch. Can't figure out what the difference is. More practice. Strapped it up for the block pulls.

[JFick]

Feb 14 macros 2130: 160p / 225c / 70f
Feb 15 BW 324.8; 1845: 205 / 131 / 39
Feb 16 BW 323.6;

P2W1D3

Squats
235 x 5
280 x 4
335 x 3
350 x 3 x 4

Bench
165 x 5
195 x 4
230 x 3
260 x 2 x 5

Dips
-70 x 4 x 5
SUPASET
Pull Ups
-150 x 8 x 4
Hyperextensions
BW+45 x 5 x 5

Easier day today, which was nice cuz I didn't feel my strongest. Dropped 3 lbs in 2 days, ate super well the last 2 days, got rid of some water it looks like. Squat test Monday, fingers crossed.

[JFick]

Feb 16 macros 3775: 161p / 404c / 172f
Feb 17 BW 324.8; 3250: 170 / 280 /162
Feb 18 BW 327.2; 2400: 129 / 219 / 115
Feb 19 BW 328.0.... wtf?

Prep2 W2D1

Squat
235 x 5
280 x 4
325 x 3
375 x 2
425 x 1
445 x 1
465 x 1
485 x 1 @9.9

Bench
165 x 5
195 x 4
230 x 3
245 x 2 x 4

Flies
40's x 6 x 5
Ab Machine
200 x 10 x 3

When the squat 325 triple felt like @8, I thought I was in trouble. But as I've learned about myself, my top end strength always seems to be there. I was especially shocked that I hit the target weight (105%) considering I'm about 15lbs lighter since starting the program. Very happy at the moment.

I had family functions and parties 3 days in a row. And apparently I am retaining a shit load of water. Hopefully I'll shed that again this week.

[JFick]

Feb 19 macros 2300: 204 p / 188 c / 83 f
Feb 20 BW 327.2; 1875: 176 / 109 / 78
Feb 21 BW 325.2

Prep2 W2D2
Deadlift
255 x 5
315 x 3
365 x 2
415 x 2
465 x 1
495 x 1
515 x 1 @ 9.5
535 x 0 @ 4" off floor

Bench
165 x 5
195 x 4
230 x 3
255 x 2
295 x 1
315 x 1 @9.5
325 x maybe, if spotter didn't touch the bar GOD DAMN IT

Seated Rows
175 x 8 x 5
RDLs
255 x 8 x 4

Felt great today and missed all my target weights... Go figure. Exact opposite of Monday. Can I find competent spotters that actually fucking listen? Shed of that water weight, maybe that played a roll but that's alright. Gaining strength is not the number 1 goal at this time, I have to remind myself of that. It's such an ego hit when you don't hit your targets, but I don't want to make any dumb decisions because of that.

I can't be angry, the big picture is looking great at the moment. My testing before starting the Sheiko run was 455 / 315 / 505. I used 465 / 325 / 515 for my percentages to work off, so technically I did hit get a little stronger: +30 / +-0 / +10. All the while, as of this morning I have lost 15.6 lbs. Average weight per week has been down every week. Program says to adjust maxes if new ones are obtained. I'm going to add a little to bench and deadlift just to drive a little progress, if I feel ground down will adjust on the fly. So new work maxes will be 485 / 330 / 525 for the rest of the cycle.

[Allentown]

Paczkis FTW.

I got none this year. The sunday before I saw them at Meijer's, but figured I'd get them from someone at work or something. Then I got super sick, so none then. And Wednesday, by the time I was feeling alright, they were gone again.

[JFick]

@Allentown A true tragedy. I wouldn't have eaten as many as I did but my MIL gets them from this mom n pop Italian bakery and they're god damn phenomenal. The supermarket ones I could take or pass on.

[Allentown]

Italian bakery

(˚Õ˚)ر ~~~~╚╩╩╝

[JFick]

Italian bakery

(˚Õ˚)ر ~~~~╚╩╩╝

Are you jealous or upset it's not Polish? Lol

[cgeorg]

Nice work on the PRs and weight loss man!

[Allentown]

Italian bakery

(˚Õ˚)ر ~~~~╚╩╩╝

Are you jealous or upset it's not Polish? Lol

Both.

[slowmotion]

Hey, you are loosing weight and get stronger at the same time! Sounds good to me!

[JFick]

Nice work on the PRs and weight loss man!

Hey, you are loosing weight and get stronger at the same time! Sounds good to me!

Thanks guys!

Italian bakery

(˚Õ˚)ر ~~~~╚╩╩╝

Are you jealous or upset it's not Polish? Lol

Both.

Fair enough. MIL is Roman Catholic, so you know, it's all about Italy and supporting other Italians lol.

[JFick]

Feb 21 macros 2306: 217 p / 208 c / 67 f
Feb 22 BW 323.8; 1900: 198 / 209 / 28
Feb 23 BW 323.0

Prep 2 W2D3

Squat
245 x 5
295 x 4
335 x 3
365 x 5 x 4

Bench
165 x 5
195 x 4
235 x 3
250 x 3 x 5

Squat
245 x 4
295 x 4
340 x 4 x 4

Woke up late, had to rush, got this all done in 50 mins. Fuuuuuuck. Made the last couple sets of squats @9 ish. Was warming up bench in between squat sets and supersetted a couple of the lighter sets in with second squats. No time for accessories obviously. Weight is at a new low, yay!

[JFick]

Feb 23 macros 4410; 155p / 589c / 181 f
Feb 24 BW 327.2: 2400; 122 / 268 / 96
Feb 25 BW 326.2: 2995; 154 / 252 / 154
Feb 26 BW 329.0

Prep2 W3D1

Bench
185 x 5
215 x 4
250 x 3
285 x 2 x 4

Squat
265 x 5
315 x 4
365 x 3 x 4

Bench
165 x 5
195 x 4
230 x 3
265 x 2 x 4

Seated Rows
175 x 8 x 5
Hyperextensions
BW+25 x 8 x 4

Sleep? Ain't nobody got time for that. Salt and carb bloated. Blaaaahhhhhhhh.

[Shane]

485 x 1 @9.9

When the squat 325 triple felt like @8, I thought I was in trouble. But as I've learned about myself, my top end strength always seems to be there. I was especially shocked that I hit the target weight (105%) considering I'm about 15lbs lighter since starting the program. Very happy at the moment.

Nice squat dude! Sheiko eh? Very exotic! All seems to be happening for you. Keep it up.

[JFick]

485 x 1 @9.9

When the squat 325 triple felt like @8, I thought I was in trouble. But as I've learned about myself, my top end strength always seems to be there. I was especially shocked that I hit the target weight (105%) considering I'm about 15lbs lighter since starting the program. Very happy at the moment.

Nice squat dude! Sheiko eh? Very exotic! All seems to be happening for you. Keep it up.

Hey thanks Shane. Almost back to pre-baby strength lol.

Yes, running a sheiko program like the special snowflake I am. Ironically, the back bone is very similar to Hanley's HPS thing he has going on. Lots of 2-5 rep sets between 70 and 85%. Shit seems to work.

[JFick]

Feb 26 macros 1825: 191p / 151c / 54f
Feb 27 BW 326.2; 2275: 180 / 152 / 99
Feb 28 BW 323.4

P2W3D2
Deadlift up to knee 1" pause
265 x 3
315 x 3
365 x 3
395 x 2 x 4

Bench
185 x 5
215 x 4
245 x 3
285 x 2 x 2
300 x 1 x 2

Rack Pull
345 x 3
395 x 3
445 x 2 x 2
500 x 1 x 3

Leg extensions
Yea right...
Incline sit-ups
BW x 10 x 4

Felt good today. Got rid of that water. Heavy ass rack pulls are a bitch. Leg extensions were programmed but go fuck yourself, my quads are plenty big.