The fattening up for winter training log

[Tweakle]

Here be the plan, arrr

1 - squat (front), assistance

2 - 10 degree Decline, parallel pullups, ball press, prone row

3 - Deadlift, assistance

4 - Flat bench, Chinup, DB shoulder, BB curl

5 - Squat (box), assistance

6 - Dip, Tbar row, BB seated shoulder, Pullup

The idea is not to dick with the exercise order until I know how re-introducing squats into the mix is going to affect my CNS and general recovery.. if I cant bounce back fast enough I'll snip something but for now there ya have it.

Day one

Bench, singles

405 x 1, 435 x 1, 445 x with a spot.. I WANT 450+ dammit, NOW

365 x 5 backdown

Chins - bw x 5, +90 x 5, + 115 x 3, bw x 5

Seated DB shoulder press - 120s x 9

Curls BB style, 65lbs x 22 (these are for elbow rehab as much as anything so no going heavy)


vid of the 445 attempt... I blew my right nostril out trying to get it up but still my best effort wasnt enough

http://media.putfile.com/Ownedby445

 

[Protobuilder]

Holy CRAP that was close bud. Definitely not ownage.

Is that a 6 on/1 off plan?

 

[silver_shadow]

shit, you nearly had it. any plans of throwing in some board presses to help get over 450?

 

[Tweakle]

Holy CRAP that was close bud. Definitely not ownage.

Is that a 6 on/1 off plan?

hell no, I'll leave that to mr Kurz.. I'll be doing m-w-f taking extra rest days whenever I feel I need them. My lifts went up across the board when I was only able to get to the gym 2 x a week due to life commitments, and I crashed when I tried a 4 x weekly schedule.

SS, thats not a bad idea- I was thinking 3/4 lockouts in the rack might be a good assistance, I'm one of the only raw benchers I know with a lockout problem plus pause bench for speed every other session.. there's a lot I can do in the framework of this program

 

[BiggT]

Tweakle....that wasn't getting owned with 445, that was some serious flirting with 445....now, a month or 2 back, I got absolutely PWNED by 455, that was true pwnage, lol. You were pretty darn close, my man.....435 is solid, I don't even know if it is necessarily a lockout problem at 445, or just a little too much weight right now, maybe a few weeks of progressive training will get you over the hump......for my 2 cents worth, as a raw lifter, rack work would probably serve you better than board pressing.

Since we're on the subject of fattening up.......what is the eating plan?

 

[SgtSlaughter]

Tweakle....that wasn't getting owned with 445, that was some serious flirting with 445

^^^ agreed... you almost had that man!

Are you going to be borrowing Jared's pants on this fattening up?

 

[Tweakle]

Not enough speed off the chest combined with 2 awkward sticking points on bench have meant I've never been much of a flat bench fan.

diet wise, about 4k cals a day give or take. An average meal is 10-12oz meat, some yams or rice and broccoli with a generous serving of flax oil (I love the taste of the stuff they sell at costo).. shakes are usually a cup of whey with 4 eggs or a cup of cooked oats/brown rice.

A couple of times a week I'll have a pizza or rotisserie chicken but my diet is pretty much clean and has to be or I get mad fat overspill

 

[Protobuilder]

Not enough speed off the chest combined with 2 awkward sticking points on bench have meant I've never been much of a flat bench fan.

Peck deck is solid for lockout problems. LoL Seriously though, people say triceps for lockout strempf.

diet wise, about 4k cals a day give or take.

Crap. That seems damn low. Don't you do 20 min's cardio every morning still? With all that activity, I'm suprised you gain at 4k.

 

[ChinkNasty]

im not surprised he gains at 4k

 

[Cynical Simian]

What do you weigh now and where do you think you'll end up? (I would ask about BF% as well, but you give uselessly modest estimates and/or have a really crappy caliper. )

Speaking of understatement, here's another vote for "not owned"...nice attempt at 445.