No Country for [Fat] Men
Posted: Sun Dec 31, 2017 7:31 am
I've found my way out of the desert. I figured with the new year I would start a new log in the Promised Land.
I've been lurking for a month or two around here thanks to broseph giving me a tip off after I was thoroughly confused as to why half the people in Egypt disappeared when I came back after a lay off due to a newborn. Still not really sure what exactly happened, but probably about 90% of the people I interacted with in the old country were exiled, making it rather boring there.
Quick synopsis of my recent lifting and life. Started the SSLP in May of 2016 after not lifting seriously for a decade after high school and got my 5 rep sets to 405 squat, 262.5 bench, 465 Deadlift, and 185 press. 1RMs at the end (around end of Nov 2016) were 455/300/515/200. (Can find in my Fat Fuck Log) Ran into a wall with 4 day TM shortly and then ran a cycle of Juggernaut and then HLM. And I got my 1RMs to 500/325/525/210 by the end of May 2017 (See my The Slow Grind log, get the name now lol)
Then in the beginning of June I got laid off, somehow came down with cellultis, and found out I have a small (and probably) benign tumor on my pituitary all within a week. By the way my wife was 9 months pregnant at that point. No stress eh? But my daughter was born June 24th and she's the best thing ever.
July (turned 30!) and the first half of August were more or less a wash lifting wise with almost no sleep and trying to find a job. Found a job at the beginning of August started the 14th and my wife was supportive of me getting back to the gym.
So since Aug 15th I've been doing a New Daddy LP. I started at 275 squat, 185 bench, 315 dead, and 135 press. I've only been able to get into the gym 2 days a week so my split has looked like this:
Tuesday
Squat 3 x 5
Bench 3 x 5
Some medium weight pull, been into seated rows as of late at 3 x 10
Friday
Deadlift 1 x 5
Press 3 x 5
Close Grip Bench 3 x 10
It's been working quite well, as of now my lifts are at
Squat 370 3 x 5
Bench 280 3 x 5 (this is actually a PR)
Deadlift 430 1 x 5
Press 175 3 x 5
Everything is near @10s at the moment. I haven't reset anything and probably won't. My plan moving forward will be to lose some god damn weight, I would like to be alive when my daughter gets married you know? And being 6'3" 340 isn't a recipe for that. So priority 1 will be diet.
As far as programming I'm going to do some heavy singles or doubles this week to find a training max and then start out doing Sheiko Intermediate Small Load (small load is for heavy dudes). For two reasons, one, I've always wanted to do it so I'm going to. And two, lots of sub-maximal work on shorter rest, hopefully burning a couple extra calories. Also an emphasis on benching over pressing just because that's what I want to do at the moment. There's no two days that are the same so I'm not gonna lay it out; you can Google the above verbatim and find the spreadsheet. I might be sticking to 2 days a week, I'd like to do 3 but never know with the baby.
General idea of the program:
Day 1
Squat
Bench
Accessories
Day 2
Deadlifts
Bench
Accessories
Day 3
Squat
Bench
Accessories
I might be stretching it to a 8 day week. The loads and volumes fluctuate day to day, week to week, block to block. It's supposed to be a 12 week program but I'll be longer than that almost guaranteed.
I'm currently typing this as my daughter sleeps on my chest and it's -7° F here at 7 a.m. my family's lake cabin in the northern regions of Michigan. Life isn't so bad sometimes.
I've been lurking for a month or two around here thanks to broseph giving me a tip off after I was thoroughly confused as to why half the people in Egypt disappeared when I came back after a lay off due to a newborn. Still not really sure what exactly happened, but probably about 90% of the people I interacted with in the old country were exiled, making it rather boring there.
Quick synopsis of my recent lifting and life. Started the SSLP in May of 2016 after not lifting seriously for a decade after high school and got my 5 rep sets to 405 squat, 262.5 bench, 465 Deadlift, and 185 press. 1RMs at the end (around end of Nov 2016) were 455/300/515/200. (Can find in my Fat Fuck Log) Ran into a wall with 4 day TM shortly and then ran a cycle of Juggernaut and then HLM. And I got my 1RMs to 500/325/525/210 by the end of May 2017 (See my The Slow Grind log, get the name now lol)
Then in the beginning of June I got laid off, somehow came down with cellultis, and found out I have a small (and probably) benign tumor on my pituitary all within a week. By the way my wife was 9 months pregnant at that point. No stress eh? But my daughter was born June 24th and she's the best thing ever.
July (turned 30!) and the first half of August were more or less a wash lifting wise with almost no sleep and trying to find a job. Found a job at the beginning of August started the 14th and my wife was supportive of me getting back to the gym.
So since Aug 15th I've been doing a New Daddy LP. I started at 275 squat, 185 bench, 315 dead, and 135 press. I've only been able to get into the gym 2 days a week so my split has looked like this:
Tuesday
Squat 3 x 5
Bench 3 x 5
Some medium weight pull, been into seated rows as of late at 3 x 10
Friday
Deadlift 1 x 5
Press 3 x 5
Close Grip Bench 3 x 10
It's been working quite well, as of now my lifts are at
Squat 370 3 x 5
Bench 280 3 x 5 (this is actually a PR)
Deadlift 430 1 x 5
Press 175 3 x 5
Everything is near @10s at the moment. I haven't reset anything and probably won't. My plan moving forward will be to lose some god damn weight, I would like to be alive when my daughter gets married you know? And being 6'3" 340 isn't a recipe for that. So priority 1 will be diet.
As far as programming I'm going to do some heavy singles or doubles this week to find a training max and then start out doing Sheiko Intermediate Small Load (small load is for heavy dudes). For two reasons, one, I've always wanted to do it so I'm going to. And two, lots of sub-maximal work on shorter rest, hopefully burning a couple extra calories. Also an emphasis on benching over pressing just because that's what I want to do at the moment. There's no two days that are the same so I'm not gonna lay it out; you can Google the above verbatim and find the spreadsheet. I might be sticking to 2 days a week, I'd like to do 3 but never know with the baby.
General idea of the program:
Day 1
Squat
Bench
Accessories
Day 2
Deadlifts
Bench
Accessories
Day 3
Squat
Bench
Accessories
I might be stretching it to a 8 day week. The loads and volumes fluctuate day to day, week to week, block to block. It's supposed to be a 12 week program but I'll be longer than that almost guaranteed.
I'm currently typing this as my daughter sleeps on my chest and it's -7° F here at 7 a.m. my family's lake cabin in the northern regions of Michigan. Life isn't so bad sometimes.