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  • Tommy Boy's Fat [email protected]@rd Powerlifting Log.



    Hello all. I am a fat CPA based in Irving Texas who likes lifting and competes in powerlifting meets from time to time. I will be in the 242 class from here on out, unless I decide to become annorexic. Here are the results from my last meet:

    https://www.youtube.com/watch?v=BVooTdpwjBc

    I am currently training for the Johnnie O Jackson Pro Push Pull Power Meet:
    http://www.jojfitness.com/forms/entry-form.pdf


    Here are my last few lifting sessions.

    4/23/12 speed bench

    VIDEO:

    http://www.youtube.com/watch?v=dbmWJ...ature=youtu.be

    Speed bench:
    Stretching and warmups, then
    235+doubled mini's for 5 sets of 3

    3 high pull, 1 hang clean. All done from the hang:

    135
    185
    255 for 3 sets

    High incline DB presses:

    50sX8
    70sX8
    100sX8
    120sX10

    Cable rows:

    3X12

    Alt. DB curls, tricep push downs combo set:

    10 curls, 12 push downs.

    6 sprints for the length of the parking lot outside of the gym. I'm very exact with my measurements.

    4/25/12 Speed deads

    VIDEO:

    http://www.youtube.com/watch?v=NHhjv...ature=youtu.be

    Warmups, stretching then:

    speed deads:
    365+ Gray bands: 5 sets of 3 reps

    Squats: I decided to play with a really high bar placement. Did felt ok.

    135X5
    225X5
    315X5
    365X5
    405X5

    Glute Ham Raises:

    5 sets of 5 reps

    Decline sit ups:

    3 sets of 15 reps

    6 parking lot sprints.


    4/29/12 Heavy bench day.

    VIDEO:

    http://www.youtube.com/watch?v=gEMgK...ature=youtu.be

    Stretching, warmups then:

    Bench:

    barX15
    135X10
    225X5
    add 2 board
    275X5
    315X3
    365X1
    405X1
    445Xnot quite. Spotter nudged the bar, no lift.

    Barbell rows:

    315X5 for 4 sets

    DB bench:

    70sX10
    100sX10
    120sX10
    150sX7

    Cable rows:

    3 sets of 12 reps

    Tricep push downs, alt. DB curl combo set:

    10 curls, 12 push downs for 3 sets.

    No sprints that day. I was pressed for time and left. I was also kinda tired, as I woke up at 6 that morning to help a buddy move. Loading a Uhaul is always fun stuff.






  • #2
    Glad you are here man. I recognize you from the BOI on T-nat. I came over from the earlier BOI group with Det Azathoth, Bug, Ebomb, H4M, etc.

    Will definitely follow here. We are getting more and more powerlifters around here and I like it.
    "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

    "The richest man is not he who has the most, but he who needs the least"

    Comment


    • #3
      1) I know Dove because he used to live in the same town as me and we are both retarded
      2) He is not fat
      3) He is, however, strong as SHIT
      Ph.D., Theoretical Physics '16
      kind of a douche

      Comment


      • #4
        Originally posted by DoveofWar08 View Post

        You made that 400 look pretty fricken easy, sir. Nice!
        #docswholift
        PGY-1 FM
        "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

        Comment


        • #5


          Nathan, AJ, Nexa,

          Thank you for the kind words folks. I'm glad to be here and will do my best to not dissapoint.

          In response to the bullet points(which I am a huge fan of)

          1) There are few understand to what depths our retardation can sometimes run.
          2) I suppose "fat" is a relative term here.
          3) I am working on this last part, though its a long ways off.

          04/30/12 Heavy deadlift/lowerbody day. I might have to miss the gym the next few days due to work, so..... Meathead training 101.

          VIDEO:

          http://www.youtube.com/watch?v=LQGAp...ature=youtu.be

          Stretching, warmups, and some jumps. Then:

          Deadlifts:

          135X8
          225X5
          315X5
          405X5
          455X3
          500X7 <-- probably the last time I touch and go my deads. Just didn't feel right.

          Chain suspended good mornings:

          barX10
          95X5
          135X5
          185X5 for 2 sets. <-- I really suck at these. My best ever is 255 for a whopping 2. Goal is to regularly get some moderate volume in on these until I no longer feel like I am going to shit my pants mid rep. Pathetic considering I can bench 255 for somewhere close to 30.

          Ring abdominal fallouts:

          BodyweightX12
          BDW +20LBs chainX12
          BDW +40LBs chainX12

          Decline sit ups:

          3X12

          Done. If I can't make it to the gym until Friday or later I will probably just run hills on Wend./Thurs.





          Comment


          • #6



            5-4-12 Speed bench and auxillaries. So, for the past 3 days I was at work for about 14 hours each day. Training took a back seat...... yay for mini deloads.


            VIDEO:

            http://www.youtube.com/watch?v=IQeTc...ature=youtu.be

            Stretching, warmups, and some mobility work, then:

            Speed Bench:

            barX12
            bar + doubled minisX8
            135+bandsX5
            225+bandsX3
            250+bandsX3 for 5 sets

            The gym and I both ran out of fucking chalk!!!!!!!! Unacceptable. So, hang cleans did not happen.

            Seated DB powercleans:

            45sX10
            50sX10
            55sX10

            Seated high incline DB press:

            55sX8
            80sX8
            100sX8
            140sX6 1 rep all time PR, still a bit shy of 8 though.

            Chins:

            7 or 8 sets of 5, done with varying grips(regular, underhand, neutral, and on rings)

            Alt. DB curls, Tricep pushdowns combo set:

            55sX10 curls, tricep push downsX12 for 3 sets.

            Done. Good night.

            Comment


            • #7


              5/5/12 Speed deads


              VIDEO:

              http://www.youtube.com/watch?v=s2FCE...ature=youtu.be

              Stretching, warmups, a few jumps and chins, then:

              Deads:

              135X8
              135+grey bandsX5
              225+bandsX5
              315+bandsX3
              375+bandsX3 for 5 sets

              Squats:

              135X10
              225X10
              315X5
              365X5
              405X5

              GHRs and GHR situps combo set

              3X12 each.

              Done. It was hot as shit that day. Must have sweat at least 5 LBs off. Good lift though.





              5/7/12 Heavy bench. Since I failed at 445 to a 2 board last time, I took the weight down and upped the volume.



              VIDEO:


              http://www.youtube.com/watch?v=ldvF0...hannel&list=UL

              Stretching, some jumps and chins, then:

              bench:

              barX15
              135X10
              225X8
              315X5
              add 2 board
              365X3
              405X5 for 3 sets. This felt very good actually.

              Close grip tricep death:

              275X5 to the chest, no rest
              275 to a 2 board X5, no rest
              275 to a 3 board X5, no rest
              275 to a 4 board X2, yeah, old monkey got on my back.

              Barbel rows:

              275X12
              315X12
              315X12

              Dizenzio rows:

              2 sets of 20.

              Done. I was running a bit short on time so called it. Fairly good day.



              5/9/12 Heavy deads.



              VIDEO:

              http://www.youtube.com/watch?v=OgwtO...hannel&list=UL


              Stretching, a few jumps and chins, then:

              deads:

              135X8
              225X5
              315X3
              405X3
              495X1
              545X1
              585X2 <-- Dammit, thought I had a triple in me. Close.
              585X1 <-- I was a bit stubborn. 3 total reps with 97.5% of my best ever deadlift from my last meet. Decent I suppose.

              500X5 <-- this was pretty damned hard.

              Romanian deadlifts:

              315X8 for 2 sets

              45 degree back raise:

              bodyweightX5
              +45 X5
              +95X5
              +135X5 for 2 sets. My lower back hates me.

              GHR abs:

              3X20

              Done. I am a little peeved I fell short of a triple with 585, but it was a decent session none the less. Amonia caps are freaking awesome.



              Comment


              • #8
                Looking good. I have been experimenting with the triceps hell as well. I am scared to go close grip as I don't want to lift under 225. Brutal stuff with 275lbs.
                "Being tired isn't the same as being rich, but most times it's close enough" Chuck Palahnuik

                "The richest man is not he who has the most, but he who needs the least"

                Comment


                • #9
                  Workouts look solid as hell man, good stuff. Good to see a fellow DFW'r on here.
                  …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

                  Comment


                  • #10


                    AJ, Thanks man. Though, the next time I do this I am going to drop the weight so I can actually complete the lift.

                    Mark!(I feel like I just yelled at you) Thank you for the kind words. If you ever want to meet up for a liftign session let me know.


                    5/12/12 Speed bench:

                    VIDEO:

                    http://www.youtube.com/watch?v=msRaM...ature=youtu.be

                    Stretching, jumps, some chins then:

                    Bench:

                    barX15
                    bar + doubled minis X8
                    135+bandsX5
                    225+bandsX3
                    265+bandsX3 for 5 sets.

                    seated DB powercleans:

                    50sX10 for 3 sets

                    Seated DB high incline press/chin combo: Did a set of presses, then did 5 chins.

                    50sX8, 5 chins
                    75sX8, 5 chins
                    100sX8, 5 chins
                    120sX8, 5 chins
                    120sX8. 5 chins

                    Cable curls, cable tri press down combo set:

                    3X10 each.

                    Done.




                    5/13/12 Spead deads:

                    VIDEO:

                    http://www.youtube.com/watch?v=oZZYB...ature=youtu.be


                    Stretching, jumps, a few chins, the usual

                    speed deads:

                    135X8
                    135+ grey bandsX5
                    225+bandsX5
                    315+bandsX3
                    385+bandsX3 for 5 sets

                    Squats:

                    135X15
                    225X12
                    315X12
                    315X12 <-- holy shit it was hot in the gym that day.

                    GHRs and GHR abdz combo set:

                    3X12 each.

                    Done.




                    5/15/12 Heavy bench. So my training partner and I talked it over, and we decided that since we are both fat bastards with short arms that we would get more out of a 1 board than a 2. So, a quick 87 cent trip to Home Depot later and we are good to go. I found it curious that the energy drink that I bought with the board cost about $2, yet the board was under a buck. One turns to piss in about 3 hours and is more expensive, the other should last several years and was less than half the price. Oh yeah, sometimes my mind wonders.



                    VIDEO:

                    http://www.youtube.com/watch?v=ZcBRr...ature=youtu.be


                    Stretching, jumps, some chins, etc.


                    bench:

                    barX20
                    135X12
                    225X8
                    275X5
                    added 1 board
                    315X3
                    365X3
                    405X3
                    425X1 and then I died on an attempt at a double. On the bright side, I missed 425 at my last meet mid way to lockout. The single with it felt very strong, but on rep two my left elbow turned out of position for some reason. technique work.

                    Close grip Tricep death:

                    275X5 to chest no rest,
                    275X5 to 1 board no rest
                    275X5 to 2 board no rest,
                    275X4 to a 3 board.

                    Time to drop the weight and get better at close gripping. I'd actually like to complete this.


                    Barbell rows:

                    225X12
                    275X12
                    315X12


                    Dizenzio row X20, cable tri push down X12, cable curl X8 combo set for 2 rounds.


                    Done.



                    Comment


                    • #11
                      Saw the video of your high incline with the 140s. That is really strong. I'm not much different on a high incline like that vs straight up seated!
                      PM me to discuss website/video/dvd etc. related work.

                      Comment


                      • #12
                        BTW, were you doing DB Inclines superset with Sprints here??? LOL

                        [youtube]MJMot6mwjN8[/youtube]
                        PM me to discuss website/video/dvd etc. related work.

                        Comment


                        • #13


                          RedSkull,

                          Thanks man. I am the same way, for whatever reason my DB pressing is damn near identical whether its flat, incline, or military. Lol at the old video you posted. 2 years ago my fat ass could have really used some extra sprints, supersetted with incline presses or otherwise.


                          5/18/12 Heavy deadlifts. Felt like deep fried asshole all day. Started lifting and new a heavy PR was not in the cards, so turned it into an RE day of sorts.

                          VIDEO:

                          http://www.youtube.com/watch?v=7Q5cF...ature=youtu.be


                          stretching, warmups, a few jumps and chins.


                          Deads:

                          135X8
                          225X5
                          315X5
                          405X3
                          495X1
                          565X1 for 5 sets. This felt heavy as hell for the first single and just as heavy each time after. Oh well, you have good days and then bad ones.

                          Wanted to do GMs, but our only squat rack was in use, so:

                          Tire flips and hammer strikes:

                          5 flips, 10 hammer strikes for 5 sets.


                          GHR abs:

                          3X15


                          Done. Went home and got some much needed sleep.





                          5/19/12 Felt a great deal better this day. Speed bench day.

                          VIDEO:

                          http://www.youtube.com/watch?v=QUXBO...ature=youtu.be

                          Warmups, stretching, a few chins and some jumps.

                          Speed bench:

                          barX15
                          bar+minisX8
                          135+minisX5
                          225+minisX5
                          275+minisX3 for 5 sets. These all felt fast and strong.


                          3 high pulls, 1 hang clean combo set. In retrospect, doing this 24 hours after heavy deads and tire flipping was a bad idea.

                          135X3,1
                          185X3,1
                          235X3,1
                          255X3,1
                          275X3,0 <-- Low back told me to go fuck myself here.


                          DB incline:

                          50sX8
                          75sX8
                          100sX8
                          130sX8
                          150sX5 This felt pretty good. Probably going to use thsi bench for incline work from now on, as its much more stable than the adjustable DB benches.

                          Lat pull downs cause I'm lazy:

                          3X15

                          Alt. DB curls:

                          50sX10 for 3 sets.


                          Done. Good day. Going on vacation for the next week, so no work until after labor day. AWESOME!! Leaving for Houston/Galveston later tonight. My plan consits of drinking, smoking, and fishing. This should be a blast. Only downside is no lifting until Thurs. Eh, in my book fishing counts as cardio though.



                          Comment


                          • #14
                            Any chance you will detour through CS? Or is it ridiculously out of the way?
                            Ph.D., Theoretical Physics '16
                            kind of a douche

                            Comment


                            • #15
                              Originally posted by DoveofWar08 View Post
                              5/18/12 Heavy deadlifts. Felt like deep fried asshole all day. Started lifting and new a heavy PR was not in the cards, so turned it into an RE day of sorts.

                              Done. Good day. Going on vacation for the next week, so no work until after labor day. AWESOME!! Leaving for Houston/Galveston later tonight. My plan consits of drinking, smoking, and fishing. This should be a blast. Only downside is no lifting until Thurs. Eh, in my book fishing counts as cardio though.

                              This guy brings the lulz. Enjoy the vacation!
                              #docswholift
                              PGY-1 FM
                              "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

                              Comment

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