No Country for [Fat] Men

[JFick]

Feb 28 macros 2112: 214 p / 185 c / 60 f
Mar 1 BW 322.4; 1970: 170 / 125 / 82
Mar 2 BW 322.6

Prep 2 W3D3

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

Squat
245 x 5
295 x 5
335 x 3
335 x 7
335 x 4
335 x 8
335 x 5

DB flies
35's x 8 x 5

Dips
BW x 1 (hey hey!)
-80 x 6 x 5
super sets with
Hyperextension
BW+25 x 8 x 4

Easy bench today. Squats were easier than I thought it was going to be. Also made me realize my RPE gauge on squats is wildly miscalibrated at the moment. The set of 3 felt @8, but so did the set of 8. lol wtf? Probably just sleep deficit. In better news, I was able to do a body weight dip for the first time since college. Yay weight loss!

Ate really well this week, shed all that water I was carrying Sunday. Down to a new low, almost at -20lbs. Lost 13 in Jan, lost 5 in Feb. Hopefully March will be a little better.

[broseph]

Easy bench today. Squats were easier than I thought it was going to be. Also made me realize my RPE gauge on squats is wildly miscalibrated at the moment. The set of 3 felt @8, but so did the set of 8. lol wtf? Probably just sleep deficit. In better news, I was able to do a body weight dip for the first time since college. Yay weight loss!

I’ve been trying to rate all my sets for a while now, and it seems like everything feels like an @8 unless it’s more than 8.

Ate really well this week, shed all that water I was carrying Sunday. Down to a new low, almost at -20lbs. Lost 13 in Jan, lost 5 in Feb. Hopefully March will be a little better.

Frickin A.

[Allentown]

Ate really well this week, shed all that water I was carrying Sunday. Down to a new low, almost at -20lbs. Lost 13 in Jan, lost 5 in Feb. Hopefully March will be a little better.

Awesome!

[JFick]

Easy bench today. Squats were easier than I thought it was going to be. Also made me realize my RPE gauge on squats is wildly miscalibrated at the moment. The set of 3 felt @8, but so did the set of 8. lol wtf? Probably just sleep deficit. In better news, I was able to do a body weight dip for the first time since college. Yay weight loss!

I’ve been trying to rate all my sets for a while now, and it seems like everything feels like an @8 unless it’s more than 8.

Ate really well this week, shed all that water I was carrying Sunday. Down to a new low, almost at -20lbs. Lost 13 in Jan, lost 5 in Feb. Hopefully March will be a little better.

Frickin A.

Good thing I don't use RPE to program! But yea, I don't think I can rate anything accurately that isn't a true @8 or above. Especially true on deadlifts.

Ate really well this week, shed all that water I was carrying Sunday. Down to a new low, almost at -20lbs. Lost 13 in Jan, lost 5 in Feb. Hopefully March will be a little better.

Awesome!

Thanks!

[JFick]

Mar 2 macros 3450: 120p / 415c / 156f
Mar 3 BW 322.8 : 2950 ; 162 / 295 / 131
Mar 4 BW 323.6 : 2500 ; 108 / 318 / 94
Mar 5 BW 324.2

Prep 2 W4D1

Squat
245 x 5
295 x 4
345 x 3
390 x 2 x 5

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

RDLs
245 x 8 x 4
Shrug
245 x 5
DB bench
75s x 6
85s x 6 x 3

Felt great today despite little sleep thanks to the baby having an ear infection and crying allllllll night. All the lifts felt crisp and fluid. Diet was more yolo than optimal this weekend but nothing out of hand.

[Allentown]

Felt great today despite little sleep thanks to the baby having an ear infection and crying allllllll night.

Oh man, I don't miss this. Though our guy didn't cry all night from them, he did cry more than usual overnight. Mostly he just was less happy than normal. We got pretty lucky there. Any thoughts on tubes? We had it done when ours was 9mo after 5 infections in 4 months. None since then! Swimming will be interesting this summer though, can't get the inner ear wet.

[JFick]

Felt great today despite little sleep thanks to the baby having an ear infection and crying allllllll night.

Oh man, I don't miss this. Though our guy didn't cry all night from them, he did cry more than usual overnight. Mostly he just was less happy than normal. We got pretty lucky there. Any thoughts on tubes? We had it done when ours was 9mo after 5 infections in 4 months. None since then! Swimming will be interesting this summer though, can't get the inner ear wet.

Haven't really thought about that yet. She had one at 5mo and then just now 8mo. The antibiotics took care of it swiftly last time hopefully it will again. They don't seem to bother her until she wakes up at like 2am and then doesn't want to sleep the rest of the night. Tubes are something I would like to avoid, but I'm not dead set against it if need be.

[JFick]

Mar 5 macros 2760; 210p / 298c / 78f
Mar 6 BW 323.0: 2065; 148 / 197 / 74
Mar 7 BW 320.4:

No training today, woke up with double pink-eye, cool, cool... General feeling of malaise, fighting some sickness back. Damn kids.

Did cross the -20lbs on the diet tho, this was a silver lining from this morning.

[JFick]

Mar 7 macros 2345; 165 / 148 / 123
Mar 8 BW 320.8: 2010; 94 / 205 / 83
Mar 9 BW 320.6

No training again, sick AF. I'll just redo Monday next Monday and continue.

[Allentown]

No training today, woke up with double pink-eye, cool, cool... General feeling of malaise, fighting some sickness back. Damn kids.

Somehow they never tell you about this kind of thing before having kids.

[JFick]

No training today, woke up with double pink-eye, cool, cool... General feeling of malaise, fighting some sickness back. Damn kids.

Somehow they never tell you about this kind of thing before having kids.

Yea didn't think it would quite this bad. Went a good 4 months in day care without any transfer to me. But I've gotten two back to back. 4 months was just long to make me think we were different and/or lucky... Per usual, that's a no lol.

[JFick]

Mar 9 macros 3350: 142p / 242c / 196f
Mar 10 BW 321.0; 2905: 164 / 318 / 115
Mar 11 BW 319.6; ???
Mar 12 BW 323.2;

Prep 2 W4D1 (again)

Squat
245 x 5
295 x 4
345 x 3
390 x 2 x 5

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

Incline Bench
155 x 6 x 5
Hyperextensions
BW+25 x 8 x 4

Redid last Mondays workout to get back on track. Everything felt ok, as I'm finally starting to feel better. Hit a new low diet wise over the weekend. Went to my buddy's kid's 1st b-day yesterday, they served a whole bunch of homemade Korean food, of which I don't even know what most of it was so I have no idea how to track it. Also had a bunch of Korean cream cake. So a little carb refeed = water weight.

[JFick]

oh hey, I lifted Wednesday...

Mar 12 macros 2102: 187p / 170c / 77f
Mar 13 BW 320.4 ; 2535: 209 / 172 / 109
Mar 14 BW 320.6

Prep 2 W4D2

woke up late, executive decision to skip deficit deadlifts

Bench
165 x 5
195 x 4
235 x 3
265 x 3 x 2
285 x 2 x 2
265 x 3 x 3

Paused Deadlifts (pause at knee)
265 x 3
315 x 3
365 x 3
395 x 2 x 2
420 x 1 x 3

That's all I had time for, unfortunately. This bench workout was tough with only 2 minutes rest, but I needed to get it done. Pausing with 420 is not easy, even for singles.

[JFick]

Mar 14 macros 2530: 239p / 192c / 82f
Mar 15 BW 319.4 ; 2510: 148 / 257 / 96
Mar 16 BW 319.0

Prep 2 W4D3

Squat
245 x 5
295 x 4
335 x 3
385 x 2 x 2
415 x 1 x 3

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

Flies
35s x 8 x 4
35 x 12

Hyperextensions
BW+45 x 5 x 5

Everything felt good and solid today. Sometimes I feel like my numbers are shitty but then when I typed this out I came to the realization that I'm doing singles @ 7-8 with what used to be my 1RM 18 months ago with 25 lbs more of body weight. So it's not too bad I guess.

[broseph]

It’s a weird limbo where you know you’re stronger than most people that workout, but not even in the same ballpark of REALLY strong people.

Gotta strike the perfect of balance of satisfaction AND motivation vs complacency OR inadequacy.

From here, it looks like your body weight is trending nicely and your lifting is solid.

[JFick]

It’s a weird limbo where you know you’re stronger than most people that workout, but not even in the same ballpark of REALLY strong people.

Gotta strike the perfect of balance of satisfaction AND motivation vs complacency OR inadequacy.

From here, it looks like your body weight is trending nicely and your lifting is solid.

Yea absolutely. I'm probably the second strongest guy at my gym. There's one giant black guy that reps benches in the upper threes and reps squats in the mid fours. Other than him I'm the only touching four plates in a squat rack, let alone 3 plates, let alone to depth lol. So big picture I should be happy. Certainly not in the elite range. Funny thing is that if I were ever to compete in strength sports strongman and highland games stuff looks like it would be a blast, but those guys are animals.

Thanks man.

[JFick]

Mar 16 macros 4570; 181p / 482c / 203f
Mar 17 BW 324.6: 3126; 165 / 271 / 155
Mar 18 BW 323.2: 2431; 126 / 280 / 76
Mar 19 BW 323.2

Comp Cycle W1D1

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

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

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

Flies
40's x 8 x 3
40's x 10

RDL
275 x 5 x 4

Hard workout today. The double squat sessions are just brutal. This comp cycle is 5 weeks long, this week looks tough and then the next 4 weeks are a taper. Looks like a welcome change to me. Busy ass week end made eating correctly this weekend tough. Friday was all my fault though lol.

[JFick]

Mar 19 macros 1960: 150p / 174c / 76f
Mar 20 BW 321 ; 2200: 154 / 192 / 90
Mar 21 BW 320.4

Comp W1D2

Deadlift to knees
265 x 3
315 x 3
365 x 3
395 x 2 x 3

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

Rack pulls
345 x 3
395 x 3
445 x 2 x 4

Seated Rows
175 x 8 x 4
Incline sit-ups
BW x 10 x 3

This workout looked harder on paper, felt pretty easy. Bench singles felt fast @9 or better. Good day.

edit: monday created some debilitating DOMS that bled into today, making the pulls painful. THey moved fine, but ouchies

[JFick]

Mar 21 macros 2800; 153p / 285c / 121f
Mar 22 BW 321.6: 1820; 196 / 158 / 54
Mar 23 BW 318.8

Comp Cycle W1D3

Squat
245 x 5
295 x 4
345 x 3
390 x 2 x 4

Bench
165 x 5
195 x 4
225 x 3 (oops forgot the 5lb plates, should've been 235)
265 x 3 x 2
285 x 2 x 2
265 x 3 x 2

Incline Bench
155 x 8 x 4
Hyperextensions
BW+50 x 5 x 5

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

[Wilhelm]

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.