No Country for [Fat] Men

[JFick]

New BW low, and felt great today. The benches all felt awesome today. The incline benching was kinda tough after that tho lol, probably because I was only resting 90 sec. Feeling good about myself today lol.

Starting next week I won't see a working set over 4 reps for the rest of the cycle, cool beans

Good stuff, @JFick +++
I love the low rep sets too.

hey thanks man!

the low rep heavy sets are fun to me

[JFick]

Mar 23 macros 1940; 162p / 147c / 77f
Mar 24 BW 315.6: 3190; 140 / 256 / 133
Mar 25 BW 319.0: 2105; 169 / 172 / 83
Mar 26 BW 317.6: 1967; 210 / 181 / 55

Comp Cycle W2D1

Bench
185 x 3
215 x 3
245 x 3
285 x 2 x 3

Squat
245 x 3
295 x 3
345 x 3
395 x 2 x 2
440 x 1 x 3

Bench
165 x 3
195 x 3
235 x 3
265 x 2 x 4

Flies (1 min rest)
45's x 8 x 4
Incline Sit-ups (30 sec rest)
BW x 8 x 4

Typed this all out yesterday and then forgot to hit submit, oops. Got in a big fight with wifey Friday and ended up only drinking a protein shake for dinner, woke up to super low (for me) body weight, a silver lining I suppose lol. I weighed myself 3 times just to make sure lol. But a day of pizza and beer at an engagement party got me back up lol.

Felt this workout in my chest all day. The heavier squats felt real nice, probably @<8, @8ish, @9 with 2 min rests. It's funny people start to watch whenever there's 4 plates on the bar. Especially the guys that half squat 135 twice a week. I'm really hoping to get my 500 squat back here at the end of the cycle, but I doubt it, even just the 5 plates would be cool. It would be especially nice with 25lbs less body weight.

[JFick]

Mar 27 BW 316.0: 1900; 120p / 113c / 106f
Mar 28 BW 314.8

Comp Cycle W2D2

Deadlift
265 x 3
315 x 3
365 x 3
420 x 2 x 2
475 x 1 x 2

Bench
165 x 3
195 x 3
235 x 3
265 x 3 x 2
285 x 2 x 2

Dips
-60 x 4 x 5
Seated Rows w/ wide neutral grip
170 x 6 x 4
Incline Sit-ups
BW x 8 x 3

New BW low, lifting felt great. Ball is rolling down hill all things considered.

[Allentown]

Typed this all out yesterday and then forgot to hit submit, oops. Got in a big fight with wifey Friday

Bummer

New BW low, lifting felt great. Ball is rolling down hill all things considered.

Awesome!

[JFick]

Mar 28 macros 2095; 180p / 190c / 72f
Mar 29 BW 314.4: 2014; 169 / 169 / 77
Mar 30 BW 315.6

Comp Cycle W2D3

Squat
245 x 3
295 x 3
340 x 3
390 x 2 x 4

Bench
165 x 3
195 x 3
235 x 3
265 x 2 x 5

RDLs
315 x 4 x 5
Dips
-70 x 6 x 4

My phone's screen stopped working in the middle of this workout. I could NOT remember what my third assistance lift was supposed to be. It was supposed to be more direct pec work, oh well. Also sucked to use the gym's clock for rest timer lol. I've had the phone for 3.5 years now, it was a good run. I'll get a new one tonight.

Body weight is sitting real low, this is good, but like 5 lbs less than last week... so weird. Not sure what made my weight fluctuate back up today, must have been salt related, no worries.

[JFick]

Mar 30 macros 2600; 125p / 301c / 101f
Mar 31 BW 315.4: 2118; 194 / 144 / 85
Apr 1 BW 314.8: 3540; 129 / 412 / 163
Apr 2 BW 318.0: 1787; 197 / 156/ 48

Comp Cycle W3D1

Squat
265 x 3
315 x 3
365 x 2 x 2
415 x 1 x 3

Bench
165 x 3
195 x 3
235 x 3
265 x 3 x 4

Squat
245 x 3
295 x 3
345 x 3
390 x 2 x 3

RDLs
265 x 8 x 3
Neutral grip pull ups
-150 x 11

Forgot to log this yesterday per usual.

This double squat session wasn't too bad, lots of singles and doubles are a lot less taxing than 3s and 4s. These sessions take a long time though, ran out of time for the pull ups. So I just AMRAP'd a set instead of doing 4x6, and I'm sore today so that counts as a stimulus right? lol. RDLs have been feeling great lately, I've been able to increase the load pretty significantly.

My average BW was 3.7 lbs less last week compared to the week before so i'm now averaging below the minus 25lb mark. Apr 1 I was down exactly 26 in three months, -13/-5/-8. I'm happy with this. Seems sustainable and I don't think I've lost much strength, yet. Couple more weeks of this cycle and it's max time. Then hoping to a new program also per usual...

[broseph]

I don’t think I could muster up the gumption to squat A SECOND TIME during a session. You’re crazy.

[JFick]

I don’t think I could muster up the gumption to squat A SECOND TIME during a session. You’re crazy.

Haha, the double pull sessions and double bench sessions don't bother me, the double squat sessions suck a bag of dicks. Especially the higher volume ones. This one wasn't too bad.

[JFick]

Apr 3 BW 314.8: 1510; 208p/ 97c / 37f
Apr 4 BW 312.4 new low

Comp Cycle W3D2

Deadlift
265 x 3
315 x 3
365 x 3
420 x 2 x 2
445 x 1 x 3

Bench
165 x 3
195 x 3
235 x 3
265 x 2 x 4

Dips
-50 x 4
-40 x 4 x 3
Incline sit-up
BW x 8 x 4

Things that involve body weight are a lot easier when you are almost 30lbs lighter lol. Deadlifts were a little harder than I would like but they weren't a struggle at all. I'm sure there's a little accumulated stress from Monday. Bench felt great. Yesterday's diet was probably as close to RFL as I'll ever get lol.

[JFick]

Apr 4 Macro 2100: 225p / 184c / 49f
Apr 5 BW 312.8; 1640: 172p / 104c / 65f
Apr 6 BW 312.6

Comp Cycle W3D3

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

Squat
245 x 3
295 x 3
345 x 3
390 x 2 x 4

Bench
165 x 3
195 x 3
235 x 3
265 x 2 x 4

Flies
45s x 6 x 4
Hyperextension
BW+55 x 5 x 4

all is good

[JFick]

Apr 6 macros 3750: 216p / 387c / 157f
Apr 7 BW 312.6; 3128: 150 / 323 / 108
Apr 8 BW 314.6; 2533: 110 / 313 / 113
Apr 9 BW 313.6

Comp Cycle W4D1

Squat
245 x 3
295 x 3
345 x 3
390 x 2 x 4

Bench
165 x 3
195 x 3
235 x 3
265 x 2 x 4

Narrow Grip Seated Row
170 x 6
190 x 6 x 3
RDL
275 x 6
295 x 6 x 2

Last "normal" workout before full blow taper for the next 4 workouts. Everything is feeling great. Max testing will be next Friday. If I managed to keep most of my strength I will more than happy with everything this cycle. Hopefully next week I will cross the -30lb line.

[JFick]

Apr 9 macros 2200; 178p / 177c / 99f
Apr 10 BW 312.6: 1950 ; 242 / 142 / 45
Apr 11 BW 312.0 (new low)

Comp cycle W4D2

Deadlift
265 x 3
315 x 3
365 x 3
405 x 1 x 3

Bench
185 x 3
215 x 3
245 x 2
265 x 1 x 2
295 x 1

Cable Flies
35s x 6 x 3

The taper begins. Did one single at the end of bench way heavier than prescribed. 295 was EZPZ, no more than @7. I'll be happy if my bench stays in the 3's as I continue to lose weight.

Body weight is at a new low and my lifting belt is officially too big. I can barely feel the resistance when I brace now. So I need to get to my dad's and use his drill press to make some new holes.

[JFick]

Apr 11 macros 2105: 167p / 200c / 75f
Apr 12 BW 311.0; 1965: 191 / 153 / 67
Apr 13 BW 310.8 (-30lb!)

Comp Cycle W4D3

Squat
245 x 3
295 x 3
345 x 3
365 x 2 x 3

Bench
165 x 3
195 x 3
235 x 3
250 x 2 x 3

Incline sit-ups
BW x 8 x 3

Hit the down 30lb mark this morning. these last two workouts have taken about 25 minutes lol, i've had time to play basketball on the indoor court here. To my surprise I can still touch the rim at 300+, i'll take it. "back in the day" at about 225 i could hit the rim about halfway up my forearm. lol anyways, things are going good!

[JFick]

Apr 13 macros 3400: 125p / 346c / 168f
Apr 14 BW 310.4: 2604; 111 / 241 / 135
Apr 15 BW 310.8: 2425; 198 / 194 / 95
Apr 16 BW 310.6

Comp cycle W5D1

Bench
165 x 3
195 x 3
235 x 2 x 2
250 x 1 x 3

Deadlift
265 x 3
315 x 3 x 2
370 x 2 x 3

RDLs
275 x 6 x 3

Super light light week before max testing. Feeling good at the moment.

[jake]

Super light light week before max testing. Feeling good at the moment.

I'm excited to see what you put up. I've been wondering about sheiko for a while now and you seem to be responding well. Are you just running one of the basic programs off the app? And how long do your workouts take, generally? When I can string together 16 weeks (!) of mostly uninterrupted training, I want to give the 29-32 cycles a go. Not quite there yet though.

keep up the good work.

[JFick]

Super light light week before max testing. Feeling good at the moment.

I'm excited to see what you put up. I've been wondering about sheiko for a while now and you seem to be responding well. Are you just running one of the basic programs off the app? And how long do your workouts take, generally? When I can string together 16 weeks (!) of mostly uninterrupted training, I want to give the 29-32 cycles a go. Not quite there yet though.

keep up the good work.

hey thanks! eh, nope, i do think the program is on the app, but i don't use it. the program i'm about to finish is called Sheiko Intermediate Small Load (recommended program because of my body weight). There's a link to the spread sheet somewhere in my log or you can google it and it will pop up. The small load isn't too bad time wise. The high volume sessions take me about 90 minutes, but i've gotten done in as little as 45. But I only rest about 2-3 minutes between main lift sets and 1-2 minutes on accessory stuff.

[JFick]

Done logging macros. I've proved to myself I can to do this.

Apr 17 BW 308.8
Apr 18 308.0

Comp Cycle W5D2

Squat
245 x 3
295 x 2 x 2
345 x 1 x 3

Bench
165 x 3
195 x 2 x 2
235 x 1 x 3

Super easy last light day before max day

[JFick]

Apr 19 BW 306.6 (down 10%!)
Apr 20 307.2

Test day

Squat
Warm up
435 x 1
455 x 1
475 x 1 @9.5
485 x 1 @10.000001

Bench
Warm up
265 x 1
285 x 1
305 x 1 @9.5
315 x 0 misgrooved it off the chest oh well

Deadlift
Warm up
455 x 1
485 x 1
505 x 1 @9.5
515 x 0 @ tired

Total comes to 485 / 305 / 505 = 1295. So my lifts are just about where they were 7 weeks ago when I was 22 lbs heavier, I lost about 30lbs off my lifts, 10 off bench and 20 off the dead. I'll call this a rousingly successful cycle. -34lbs of bodyweight and virtually no strength loss. Squat actually went up.

[slowmotion]

This looks instresting. I found the programs online, and downloaded some of them. What are you thinking of doing after you run this one out, more Sheiko?

[JFick]

This looks instresting. I found the programs online, and downloaded some of them. What are you thinking of doing after you run this one out, more Sheiko?

I actually finished the whole program. I'm going to switch things up a little for a couple blocks, but I will definitely run this program again. I really want to see how it works when not in a constant huge caloric deficit.