Immortality is only a sandwich away

[FAT BRETT]

Back from a three week layoff, feeling a little weak, but nothing hurts.

7/13

bench assistance

Close Grip Flat Bench


45x12
95x8
135x8
185x6
235x5 3 sets

everything felt real easy so I should be fresh for a heavier bench day on saturday

lat pulldown

150x8 5 sets

planning on gradually increasing the weight on these and then switching to another movement after 4 weeks

spider curls 4 sets of 30x8

king size snickers and two scoops of whey 1 rep

done

[FAT BRETT]

7/15

Saftey Squat Bar to paralell box

155x5
245x5
295x5
335x5
385x5
335x5

first time squatting in about a month, weight didn't feel too bad, but I forgot how painful the first squat session after a long layoff is.


power clean

275x1
i didnt warm up and this was not on the menu, but it felt real easy, the only reason i did it was because one of the guys at the gym was cleaning and couldnt get it all the while talking smack with me and sam (all in fun tho) and i wanted to get the last laugh, but it was stupid and i cant do this again, this is the type of dickishness that I usually give people a hard time about.

front squats

205x5
185x5
185x5

these felt really light, but thats the plan at this point.

abs 3 sets of 10

4 pack of peanut butter twix and two scoops of whey 1 set.

done

[Gary Gibson]

Great to see you posting, buddy. Welcome back. I got one session left Saturday before my trip and may see you then.

I hope you keep this log so we can watch you on your way up to that 800 (900?) raw bench.

Beware those power cleans. That way lies madness.

[kittenSmash]

Damn, nice powerclean man. You training for a PL meet Brett?

[JC400]

Thats some crazy powerclean. At least you can say you earned the Peanut Twix's :)

[FAT BRETT]

You training for a PL meet Brett?

Eventually, the running joke around the gym is that I have a meet coming up in 2017 that I am preparing for, it will likely be before then, but probably at least a year from now.

As for Mr. Gibson, I actually enjoy doing powercleans from time to time, lord knows I am no longer flexible enough to drop into a full squat fast enough to do full cleans effectively, but powercleans are a nice compromise. It has been about two years since I have done them on any consistant basis, and for the time being I plan on incorporating powercleans as part of my deadlift warm up so I can work on my clean a little without causing too much disruption to my training.

Also I'll be in Saturday for a while so hopefully I'll see you

[FAT BRETT]

7/17

Bench

warmup

45x15
95x8
135x8
185x6
225x6
275x5
315x5

added 1.5 board

365x5
405x5
455x5

everything felt real good, I think I have a lot more in the tank

drop set w/ 335x5 off chest

light db row
75x8 5 sets

db tri extensions (super set with rows)

40x8 5 sets

Big Texas Cinamon Roll, Snickers Bar, 2 Scoops of whey 1 set

done

[FAT BRETT]

7/19

Power Clean

135x5
185x5 2 sets

Sumo DL of 4'' Blocks

315x5
405x5
495x5
545x5

everything felt good, but I forgot to chalk my hands, its been a while since I have pulled so I'll have to remember that next time

did some light conventional pulls 275x5 3 sets

abs 1 set of 15

I have read Rip's article on ab training so in order to clarify my ab work in not so much for trunk stabilization as it is to develope my muscle gut, we have a weighted ab machine at the gym, and the way I look at it the more muscular my gut the more I shorten my bench stroke.

7 mini snickers, 1 oreo brownie, 2 scoops of whey 1 set

done

[FAT BRETT]

7/20

Bench Assistance

Close Grip

95x10
135x8
185x6
245x5
245x6 (on accident)
245x5

Pulldowns

150x8
160x8 4 sets

spider curls

30x8
35x8 2 sets
30x8

king size reese's sticks, two scoops of whey 1 set

done

[FAT BRETT]

7/22

Saftey Bar Sqaut to Paralell Box

65x10
155x5
245x3
335x3
385x3
405x3
425x3

front squat

195x5 3 sets

abs 3 sets of 12

11 mini snickers and two scoops of whey, one set

done

[FAT BRETT]

7/24/10

Bench

45x15
95x12
135x8
185x8
225x6
275x3
315x3

added 1.5 board

365x3
405x3
455x3
495x3 (I set up too far back on this set and on the 2nd rep I hit the rack on the way up, I still managed to get the weight up ok but had to pause at the top and gather myself, the third rep was suprisingly easy so despite the snafu I was still happy with this session.)

db rows

80x8 4 sets

db tricep extensions

40x9 4 sets

sour gummy bears, mike and ikes, 2.5 scoops of whey, 1 set

done

[FAT BRETT]

7/26

deadlift off 4'' blocks

315x5
405x3
495x3
545x3
585x3
495x3

power clean

135x4
205x4 2 sets

conventional deads

275x5 3 sets

abs 3x15

3 scoops of surge recovery, no Im not becoming 'latest suplement guy', but Jo 'dont call me during dinner' Jordan gave me a free tub, so I figured I would make use as it is probably slightly better than my usual candy protocol

[FAT BRETT]

also saw Gary yesterday, so I got to catch up and see how his training is going and he laid out his gameplan for the near future, I wish him the best I know its tough to squat without knees.

[FAT BRETT]

7/27

bench assistance

close grip

45x15
95x8
135x8
185x8
225x6
255x5 3 sets

pulldowns

165x8 5 sets

spider curls

30x8
35x8 2 sets
30x8

3 scoops of surge recovery

done

[Gary Gibson]

also saw Gary yesterday, so I got to catch up and see how his training is going and he laid out his gameplan for the near future, I wish him the best I know its tough to squat without knees.

Thanks for the shout out. Your whole "squat once a week" thing is starting to look very wise. I also added a board to my heavy bench work. And I did exactly half as much weight on my work sets than you did!

[FAT BRETT]

7/29

saftey bar squat to paralell box

155x5
245x5
295x1
335x1
385x1
425x1
465x1
475x1
335x5

front squats

205x5 3 sets

abs 13,10,12

3 scoops surge recovery, one set

done

everything felt good tonight, I had plenty in the tank after each movement. I hate doing saftey squats and am excited to have a regular bar on my back next week.

[kittenSmash]

I like your old post workout nutrition better. And good call on the tips for getting the "dip" down on the quick lifts. I did something like that today and it felt alot better than previous.

[FAT BRETT]

7/31

Bench

45x10
95x10
135x10
185x8
225x6
275x1
315x1
365x1

added 1.5 board

405x1
455x1
495x1
545x1 (this was a grind, probably within 10lbs of my top end for these)

db rows

80x8 5 sets

db tricep extensions

40x10 4 sets

3 scoops surge recovery, one set

done

next weekend reverse green band (medium) benches will replace 1.5 board benches as my heavy bench movement for the week, this will last for 3 weeks.

[FAT BRETT]

8/2

Power cleans

95x3
135x3
185x3
235x3 2 sets

sumo deadlift off 4'' blocks

335x1
425x1
515x1
565x1
605x1
625x1
635 miss, nearly locked out 1 side, while the other was only about 2'' off the block, I tried again a couple minutes later, but was gassed by this point. Not sure why this happened, I must have set up uneven.

conventional pulls

335x5 3 sets

abs set of ten followed immediately by 4 drops sets 10,8,6,4,2

3 scoops surge recovery one set

done

[FAT BRETT]

8/3

bench assistance

close grip

45x15
95x12
135x10
185x8
225x5
265x5 3 sets

pulldowns

170 5 sets of 8

pullups with bwt

2 sets of 8

spider curls

35x8 4 sets

3 scoops surge reovery, 1 reese's crispity crunch (imagine a 5th avenue on steroids and you have a pretty good idea), apple danish, one set

felt beat up, tired from working outside all day so I bumped up the postworkout feast a little

[FAT BRETT]

8/5

texas squat bar to paralell box with

55x8
105x6
145x5
195x5
235x5
285x5
325x5

added medium reverse bands

415x5
505x5
525x5

front squats

215x5 3 sets

abs 2 sets of 20

3 scoops of surge recovery one set

done

it felt great to have something other than the saftey squat bar on my back, im really out of shape though, i was sucking wind pretty hard between sets and am looking foward to just doing triples next week.

[FAT BRETT]

8/7

bench

45x15
95x12
135x10
185x10
225x8
275x5
315x5

added reverse medium bands

405x5
495x5
525x4 I forgot how difficult it is to grind through reps with reverse bands, every inch I move up the weight gets heavier, so i didnt get the five I was supposed to, but I went heavier than I planned on so that is a plus

3 scoops surge

done

[FAT BRETT]

8/9

power cleans

135x4
195x4 two sets

reverse band sumo deads

335x5
425x5
495x5
545x5
565x5

romanian deadlifts

245x6
245x7
245x8

abs 4x10

3 scoops surge, pb twix, bag of cheddar popcorn

done

[FAT BRETT]

8/10

close grip inclines

45x15
135x10
165x8
210x5 3 sets

neutral grip pullups

5 sets of 6 with bwt

barbell curls

65x8
75x8 2 sets
55x15

3 scoops surge

done

[FAT BRETT]

reverse band squat to paralell box

145x5
235x5
285x5
325x3

added rev bands

415x3
505x3
555x3
575x3

close stance high bar

235x5 2 sets

decline situps 12x bwt

3 scoops surge

done

had to cut some of the assistance stuff short, gary is leaving town for a while so I had to rush to meet him in nearby sanford for some cheap beer and discussion on training and women

[FAT BRETT]

bench

45x12
95x10
135x10
185x5
225x5
275x3
335x3
added reverse bands
425x3
475x3
515x3
555x3

barbell rows

95x12
135x10
185x8 4 sets (2 overhand, 2 underhand)

tricep ext with ez curl bar

75x10
95x10
105x8 4 sets

three scoops surge

done

[FAT BRETT]

8/16

reverse band deadlift

added medium bands from the jump

245x3
335x3
425x3
475x3
515x3
565x3
615x3
635x4

the extra rep on the last set was a compromise between taking a smaller jump to a weight i knew i could hit and taking a bigger jump and possibly missing a rep, since it felt good i threw in the extra rep to nudge it a little closer to a max set since i was tired and did not want to make another jump (my name is fat brett not excellent recovery between sets brett)

power cleans

135x3
185x3
220x3 2 sets

was a little worried how pulling before cleaning would leave me feeling, despite being a little tired everything felt great, I feel like im ahead of where I want to be and its difficult to not rush things and just throw more weight on the bar.

romanian deadlifts

255x7
255x8
255x9

decline sit up bwt set of 15

three scoops of surge

done

just wanted to share a breakfast idea, i was in a hurry to get to work one day last week so instead of cooking, I just grabbed my blender (which probably hasnt been used in 6 months) and poured in about 20 oz milk, 1 scoop walmart protein, a large spoon of peanut butter (actual amount probably about 3 tbsp) and an ice cream sandwich. despite being a liquid meal it was very good.

[FAT BRETT]

8/17

close grip incline

135x10
185x6
220x5 3 sets

neutral grip pullups

bwtx7 5 sets

barbell curl

75x9 3 sets
55x15

two scoops surge, 1 scoop whey, bag of sour gummie bears, air head

done

[FAT BRETT]

8/19

low box squat (about 2" below paralell)
(yes gary 2 below actual paralell, not obb "paralell"

145x8
195x5
235x5
285x5
325x5
375x5
395x5

these were a lot easier than anticipated, I think I'll push these a little harder next week and then on to the promised land the following week aka the high box

high bar narrow stance squats 245x5 3 sets

decline abs 2 sets of 10 with bwt

10 mini snickers, two scoops of whey

done

[FAT BRETT]

8/21

bench

45x12
95x10
135x8
185x6
225x6
275x1
315x2
365x3
added 1 board
405x5
445x6 (lost count and did an extra)

drop set off chest with 345x5

barbell rows

135x8
185x8
190x8 (jo gave me shit for using the pink plates)
190x8 2 sets (these two sets were done underhand)

tricep ext with ez curl bar

75x12
105x12 4 sets

bag of sour gummy worms, bag of sour gummy bears, 2 scoops whey

done

[FAT BRETT]

8/23

deadlift

135x6 2 sets
225x6
315x5
added 2 inch blocks
365x1
405x2
455x1
505x5
535x6

power cleans

135x2
185x2
245x2 2 sets

felt a little tired after pulling, I probly should have cleaned first today, they still went well though and i am happy about how everything is coming along as this training cycle unfolds

romanian deadlifts

265x12 2 sets

decline situps
2 sets of 12

11 mini snickers, two scoops of whey

done

check out fellow obb member sam wahnish's log on criticalbench.com and tell him its ok to fornicate with barnyard animals but that its unethical to bang smaller ones because it can cause them permanent damage

[drewcarroll2]

you are some kind of crazy lifting machine. I am inspired sir. Thanks for posting here.

[FAT BRETT]

8/24

bench assistance

close grip incline

135x10
175x8
205x6
240x5 3 sets

neutral grip pull ups
bodyweight 5 sets of 8

barbell curls

85x10 3 sets

65x15

two bags of sour gummy worms, 2 scoops of whey

done

these are my bs days, not much volume or weight but i feel like im priming the pump for my bench day. Right now im doing 2 week waves and rotating my main movements after each wave. first week of each wave is 5's second 3's, I have about 4.5 more weeks of this before i transistion into my next phase. I'll probably keep my SQ/DL training pretty similar, but reduce the frequency and up the volume for each session, my bench will be shifting to a 5 day template, ill drop the assistance day and just bench once every 5 days, so far what I've written out has 12 bench sessions so this next phase will take about 9 weeks to complete, could be slightly longer if I decide I need to slip in a deload session at some point. Once I finish my current plan I will probably spend at least one week deloading before moving into the following phase.

check outfellow obb member Daniel Tinojero's log at criticalbench.com, he's only 23 and just totaled over 2200 at the spf pro am last weekend in cincy. Also make sure to give him shit for not making weight.

[drewcarroll2]

Sorry for cluttering up your thread here.

Just out of curiosity, are you bench days so far apart due to recovery issues? You seem massively strong. I have to assume once you're pushing weights like this it takes much longer to recover than me under my 205lb bench for set across.

Love the PWO foods btw. No homo, but whats your body composition like?

[FAT BRETT]

Sorry for cluttering up your thread here.

Just out of curiosity, are you bench days so far apart due to recovery issues? You seem massively strong. I have to assume once you're pushing weights like this it takes much longer to recover than me under my 205lb bench for set across.

Love the PWO foods btw. No homo, but whats your body composition like?

Bench days are far apart because thats about how long I feel it takes me to recover, I plan on dropping the assistance day in my next phase so the frequency will increase, but for me more frequently than 4 or 5 days seems to be a little much, not only in terms of how my next workout will go, but pushing for more than than seems to dramatically increase my instance of injury based on past experience. I have had recurring pec problems in the past, but by paying attention to my body, doing some prehab, and altering my training I havent had any type of issue in over two years.

My bodyfat is probably close to 20 weighing low 240's right now, based on how I have looked at single digit bf in the past, and how people whose diets I have been following look in the high teens. People often think I calculate high, but most people throw out bullshit numbers because they dont test accurately and dont realize what these numbers acctually look like. I tend to drop a lot of weight every 18 months or so, and after the diet begin to bulk up again because as i gain weight back I tend to be leaner than before at heavier weights and stronger at lighter weights, I prefer this to either trying to stay lean all the time or just getting fatter indefinately.

dont worry about cluttering up the log, any questions or comments are welcome, I meant to say thanks for reading last time I posted, but I timed out while writing and had to start over and forgot to include it the second time around.

8/26

squat

low box 2" inches below (real inches not obb inches) if an obb member says your 2 below it really means you're just breaking

55x6
145x5
235x3
285x3
325x3
375x3
415x3
455x3
475x3

high bar close stance sqt

255x5 3 sets

decline abs (jacked the angle up all the way this time make it a little tougher)

2 sets of 10

mike n ikes (gas station brand), bag of animal crackers, knock off blue kool aid drink, two scoops of whey

done

high box next week

[Gary Gibson]

Bench days are far apart because thats about how long I feel it takes me to recover, I plan on dropping the assistance day in my next phase so the frequency will increase, but for me more frequently than 4 or 5 days seems to be a little much, not only in terms of how my next workout will go, but pushing for more than than seems to dramatically increase my instance of injury based on past experience. I have had recurring pec problems in the past, but by paying attention to my body, doing some prehab, and altering my training I havent had any type of issue in over two years.

My bodyfat is probably close to 20 weighing low 240's right now, based on how I have looked at single digit bf in the past, and how people whose diets I have been following look in the high teens. People often think I calculate high, but most people throw out bullshit numbers because they dont test accurately and dont realize what these numbers acctually look like. I tend to drop a lot of weight every 18 months or so, and after the diet begin to bulk up again because as i gain weight back I tend to be leaner than before at heavier weights and stronger at lighter weights, I prefer this to either trying to stay lean all the time or just getting fatter indefinately.

dont worry about cluttering up the log, any questions or comments are welcome, I meant to say thanks for reading last time I posted, but I timed out while writing and had to start over and forgot to include it the second time around.

8/26

squat

low box 2" inches below (real inches not obb inches) if an obb member says your 2 below it really means you're just breaking

55x6
145x5
235x3
285x3
325x3
375x3
415x3
455x3
475x3

high bar close stance sqt

255x5 3 sets

decline abs (jacked the angle up all the way this time make it a little tougher)

2 sets of 10

mike n ikes (gas station brand), bag of animal crackers, knock off blue kool aid drink, two scoops of whey

done

high box next week

Good stuff, Brett.

I've taken a page from your book (and some advice from Jack Reape) and am alternating warming up with high bar or using it to finish up with speed/volume.

And if you just hit the back button on your browser, you can usually get back to the page with what you just typed even if your post timed out.

[FAT BRETT]

8/28

bench

45x12
95x10
135x10
185x8
225x6
275x5
315x3
365x3
added 1 board
405x3
455x3
485x3 (went for a fourth, mitch said i drifted foward and he bumped me back toward my face, it went up easy after the bump, but if the handoff guy touches it, it doesnt count, thems the rules)

drop set 365x5

ez curl tri ext

75x10
95x8
115x8 4 sets

bb rows

135x8
185x8
195x8

195x8 2 sets (done with underhand grip)

4 krispy kreme donuts with chocolate frosting and two scoops of whey

done

Schwab who owns Obb came up with a cool variation on the glute ham raise its great if you cant afford a standard model or if you train from home check it out at orlandobarbell.com, check out charlie merrit's log at criticalbench.com so he will shut the fuck up.

[FAT BRETT]

8/30

Powerclean

135x3
205x3 two sets

deadlift off 2 inch blocks
335x3
425x3
515x3
565x2
585x3

romanian deadlift

335x3
335x4 3 sets

two bags of sour gummy worms, two scoops whey

I had a terrible headache so skipped abs and went home to get some sleep. RDL's were weird numbers because I felt like shit and didnt want to add the correct weight so I just opted to go heavier and do as many as I could before my grip went. I dont really have to work my grip much because when I deadlift I used an alternate grip instead of double overhand, so I think I may throw in stuff here and their to move my grip strength from shit to suck and hopefully eventually to decent.

8/31

bench assistance

close grip incline

135x10
205x5
245x5 two sets
295x5

Since this was my last time doing inclines for a while, I wanted to get an Idea of where I was, most of my assistance work is usually very light, the 295 I did at the end is somthing I feel I could get for 10-12, so next time I do these I will need to pick a slightly higher starting weight, I like to start light to allow for some progression while still not going to heavy by the end of the wave.

neutral grip pullups 5 sets of 9 (done between sets of close grip incline)

barbell curls

4 sets of 55 with about 20 sec. rest, not a lot of weight, but a great pump even if some of the guys gave me shit for doing these.

two bags of sour gummy worms, two scoops of whey

done

[FAT BRETT]

9/2

high box squat (about 2" above)

I asked sam how high I was when i sat on the box and when he said I was about a half inch high I that confirmed that the box put me two above

55x5
145x5
235x5
325x5
415x5
465x5
495x6 (suposed to hit a heavy set of 5, but as out of shape as I feel right now I don't think it would have been a good idea to make a bigger jump, when the last set wound up being much easier than I though, I just hit an extra rep to prove to myself that I could have gone up a little more)

good mornings

105x8
125x8 3 sets

these are going to be light for a while, my hamstrings are very tight and I was focusing on taking the weight down until my back was as close to paralell as I could get it while still holding an arch. I havent done these in at least two years and they usually make me very sore so I have taken my usual approach of keeping assistance work light but stepped it up for these until I can add weight without killing my deadlifting on monday, if this goes better than expected I may bump up the weight more than I planned to for next session.

decline situps

set the angle as steep as it could go did a set of 12 a set of 15 and a set of 12, then proceeded to admire my gut in the mirror while spotting sam and charlie.

bottle of gatorade, airhead sour fruit roll, two scoops of whey

[FAT BRETT]

9/4
bench

45x12
95x10
135x10
185x8
225x8
275x4
315x5
added reverse light bands
365x5
405x5
455x5
475x5 (tried a sixth, went down and up, but just missed touching my chest, so can't count this one)

bb rows
135x10
185x8
205x8
205x8 two sets

ez curl tri ext

75x12
95x12
115x12 3 sets (opted to skip my last set and try a set of haywood extensions aka jablomies for 10)

charlie merritt tried using an attachment for pushdowns with hooks that can attach spud straps at about 8 different positions on each side of the bar so at least 8 different spacings with numerous different grips can be used, he opted for the widest spacing which actually felt great on my elbows and might be somthing i will try and incorporate in the future.

4 glazed krispy kremes with choc frosting, two scoops of whey

[toddmr]

What are your post-workout PRs for mini snickers and krispy kremes? That's become my favorite part of any of the logs.

[FAT BRETT]

What are your post-workout PRs for mini snickers and krispy kremes? That's become my favorite part of any of the logs.

I have never gone balls out on mini snickers (maybe 14 or so) and I usually only get Krispy Kremes when the gas station offers them 4 for a dollar. The most epic post training meal for me in recent memory was probably a bag of glazed krispy kreme mini crullers (14 dougnuts, about 1100 calories total) a half gallon of milk (2%, so about 1040 calories 64 g protein) and a king size reese's nutrageous (560 calories, 10 g protein). That is my best recently, the crash that followed was fucking awful, usually I carb up and dont go too nuts, but every once and a while I get a a wild hare (sp?) up my ass.

9/6

power cleans

135x3
135x3
185x2
235x2 2 sets

defacit deadlifts (2 inch defacit)

245x5
295x4
335x4
385x4
425x5
475x5
(these sucked, but not as bad as I thought they would, I had an epic low back pump, but was not nearly as sore as I thought I would be the next day which was great)

back ext on glute ham

2 sets of 10 bdwt

these werent too tought but after the defacits I thought I should take it easy, I'll ramp it up slightly next time around

two scoops of whey and a couple of glazed dougnuts

9/7

bench assistance

flat close grip

45x10
95x10
135x10
185x8
245x5 3 sets

chin ups 5 sets of 7 bdwt (done in between sets of close grip)

dumbell spider curls 35 for 4 sets of 8

I usually use an old gatorade bottle or a tupperware beverage container to drink out of, I lost my bottle at a cook out on monday so I opted for a beverage from the gas station(about 80g carbs) as my Post Training carbs and followed it with the usual two scoops of whey.

[FAT BRETT]

9/9

High Box (aboout 1.5-2 above)

55x5
145x5
235x3
285x3
325x3
415x3
465x3
505x3
555x3
605x2 (i didnt pause this set on the box b/c i am an asshole, i stood up with a 3rd rep but sam had to give me a bump on the way up, he actually told the side spotters to take it, but they thought he was talking to me, so i ended up grinding it out)

good mornings

105x8
145x8 two sets

abs 1x15 decline abs at steepest angle

air head, bag of sour gummie bears, two scoops of whey

i backed off on the assistance today because I have to bench tommorrow instead of saturday because i will be out of town this weekend for my friend Face's batchelor party, and I will probably be to hung over and miserable and sunburnt to bench on sunday

[FAT BRETT]

Catching up on the last few sessions

9/10

the power rack was being used and I was running late for Face's batchelor party so I had to rig up the monolift to bench in

95x10
135x10
185x8
225x8
275x3
315x3
365x3
added reverse light bands
405x3
455x3
495x3
515x2 (missed a third about half way up, the shitty thing about trying to bench in the monolift, was that the reverse band tension was a less due to where I had to set them up so it threw the weights off a little from the previous week, but the important thing is putting in the work, if the weights are a little off its not a big deal as long as I am doing at least a heavy set or so in the prescribed rep range)

barbell row

135x12
155x12
155x12 (underhand)

single arm tate press

35x10 one set with each arm
40x10 one set with each arm

can't remember what I ate friday night after training, but at the restraunt we ate at I have breaded weinershnitzel topped with a sunny side up egg, anchovies and capers with potato salad and sweet cabage on the side, I washed that down with a liter of Paulner Oktoberfest (1 litre is only the 3rd largest size available at this restraunt). Later our table ordered several 3 litre beers and passed them around, the objective being to kill it before it makes a full circle, each person drinking as much as they can before passing it and it cannot be set down if there is beer left.

9/13

power cleans

115x3
165x3
205x2
255x1
285x1 followed by a push press

these felt okay, but I think that I have actually gotten slower at transitioning from the pull to the catch phase while cleaning this last few weeks. I actually felt stronger about two months back when I just walked up to the bar and ripped it after over a year off from cleans, so no power cleans for a while instead I will focus on various similar movements to be determined at a later date.

defacit deadlifts (standing on 2 in box)

135x3
225x3
315x3
405x3
455x3
495x4

back ext

4 sets of 12 with bdwt

abs two sets of 12 decline situps

two sets of 12 on ghr
one set on ab machine for 15

lemon heads, two air heads, two scoops of whey

9/14

close grip flat bench

95x10
135x10
185x10
255x5 3 sets

chin ups 5 sets of 8

dumbell spider curls 3 sets of 12 with 35

concentration curls 1 set of 15 with 25

two air heads, cherry heads, two scoops of whey

I feel like im still recovering from the weekend hopefully I will be ready to go by thursday

[Haywood]

Wow I just read a portion of your log and feel like I gained 10 lbs of muscle just from the awesomeness!!!!

[FAT BRETT]

Wow I just read a portion of your log and feel like I gained 10 lbs of muscle just from the awesomeness!!!!

I feel like I've just gained two inches and length and one in girth from reading your comment

9/16

saftey bar squat to paralell box

65x10
115x5
155x5
205x5
245x5
295x5
335x5
385x5
415x6

saftey squat bar gms

65x10
85x10
115x10
135x10 two sets

decline abs with med ball 1x8

ghr situps 2x15

strip set on ab machine 1x30

4 choc glazed krispy kreme two scoops whey

9/18

bench

45x15
95x10
135x10
185x8
225x6
275x1
315x2
365x5
added half board
405x5
455x5

bb rows

135x12
155x12 two sets
165x12 two sets under hand

single arm tate presses 40x12, 45x12

wide pushdowns 1x15

cybex tricep 1x12

choc milk, snickers, one scoop of whey ( i ran out)

[FAT BRETT]

9/21

bench assistance

close grip

45x12
set of chins for 10
95x10
set of chins for 10
135x8
set of chins for 10
185x8
set of chins for 10
225x5
set of chins for 10
265x5 3 sets

spider curls 2 sets of nine with 40
concentration curls 1x12 with 30

jelly donut, boston creme donut, six inch sub

I didn't train monday because I hurt my knee pretty bad playing slosh ball, if you have never heard of slosh ball, it is kick ball with beer, you must have a beer in your hand at all times, while kicking, playing in the field and running the bases. On second base there is a keg and you must chug a 1/2 beer or so before you can advance, there can be multiple runners on 2nd provided they leave in the same order they arrived. Between third and home plate there is a slip n slide, a runner gets 1 point for running home and 2 for sliding. Anyway early on I stepped in a hole while kicking and strained somthing, it hurt pretty bad, but was bearable, there was a decent amount of swelling and my range of motion decreased signifigantly but I was able to walk around okay after the game, but I realized later that night walking up or down stairs was not happening, I essentially had to hop on 1 foot, this concerned me that it could be more serious than I had previously thought. I iced my knee down once I got home on and off several times. I spent almost all of sunday Icing my knee while I was working on other things, I took some ibuprofen to try and relieve the inflammation, which based on how it felt on monday seemed to be working. I decided since I was still having difficulty making it up and down stairs I would rest on monday, which won't be the worst thing in the world for me at the moment. If everything feels alright I may squat as planned, but if I have any doubts I will go ahead and just do some light rehab stuff. I have tried to force myself to train through injuries in the past with terrible results, so I would rather take the risk of losing a week or two of lower body training than spending months recovering. I have talked to too many people who have to permantly alter their training because old injuries that could have been avoided have severly limited them.

immediate plans are as follows

eat fucking sandwich
get knee better
wash sand out of vagina
get stronger

[FAT BRETT]

Decided to skip squatting on Friday and let the knee finish healing, it feels much better. I came in early on Saturday to help Schwab bench since he had to help one of his clients at a meet later that day, and when I did, I jacked my back up handing off too him. It felt like shit, but after working on it today it feels like everything has popped back into place and it should feel better in a few days, so I will be going light on everything this week and getting ready for the next phase.

9/25

bench

45x15
95x12
135x10
185x10
225x6
275x1
315x2
365x3
added half board
405x3
455x3
495x2 (decide not to go for a third, my back was making it difficult to get a good arch, and with my set up off everything felt heavier than usual)

drop set with 315x5

about a half dozen cookies and a quart of milk.

I decided to stop after this, to give myself a break and my back was bothering more than I thought it would. Every once in a while I hurt my back pulling, this is the first time I have hurt it handing off to someone. Factors that likely contributed were 1) my hamstrings have been very tight lately, this is always the case when I hurt my back, 2) I likely aggravated it from limping the previous week when my knee was bothering me, 3) whenever I do any training that taxes my back I usually do a reasonable amount of warming up, I didn't think to any before handing off, I don't think this is anything serious, it just hurts like hell the first day, but I hit some reverse hypers with light weight and did a ton of stretching and it is feeling much better today, about 30 min ago when getting up from the front desk at the gym it actually popped and it felt much better after that, I just need to put a higher priority on stretching try and reduce the frequency of this.

[FAT BRETT]

10/4

Back was feeling better which seemed like a good sign for the beginning of this new phase of training.

bench

45x10
95x10
135x10
185x8
225x6
275x5
315x5
355x8
365x8

everything felt pretty easy through benching

close grip

245x8 3 sets

db row 75x8 two sets

pull downs

165x8
180x8

some low back and hamstring stretching to continue the healing process.

can't remember what I ate

10/6

Today was the first real test of the back, It has been about 3 weeks? since I last pulled

135x5
225x5
315x5
405x5
495x6 (felt like I had more, but the reps were getting ugly and this was already better than I anticipated so I called it)

conventional dl

315x5
315x6
315x7

torso work included planks, side planks, and supine bridges, these actually seem to be helping the increase the girth around my abdomen as well as stabilize my spine to prevent future mishaps. I will keep doing these at least 5 days a week to try and prevent a recurrance of my back pain.

dumped two sleeves of peanut butter oreos into a bowl then filled it with milk and ate them like cereal.

[FAT BRETT]

10/9

Bench

45x12
95x12
135x10
185x10
225x8
275x5
315x6
355x6
380x6
385x6

close grip

250x8x3

db row

75x10x2

lat pulldown

165x10

180x10

abs

planks, side planks and supine bridges

4 glazed krispey kreme, some sort of sour candy, I think they were called extinguishers?, two scoops of whey

went out with some of the guys from the gym to celebrate haywood's birthday, ate a lot, drank a lot, made fun of him and daniel for wearing shirts that were way to small. check out his log at criticalbench.com and ask him why he doesn't wear shirts that are made for grown ups.

[FAT BRETT]

10/12

squat paralell box

been a while since I squatted, not bad but I started to get greedy

135x5x2
225x5x2
275x5
315x2
365x1
405x1
455x1
470x5 (ugly as sin, but more than I planned on)

over head squats

45x5
65x5x2
65x8

jelly filled krispey kreme, boston creme krispey kreme, two scoops whey

10/14

bench

45x15
95x15
135x12
185x10
225x8
275x5
315x5
365x4
405x4
410x4

(everything felt pretty easy, a little sore at first but just taking my time on warm ups helped with that)

db rows 80x8x2

pull downs 165x10 180x10

some sort of gay fruit juice a pint of chocolate milk and a scoop of whey


10/18

bench

155x10x2
set of fatman pullups bwt x5
225x8x2
set of fatman pullups bwt x6
275x5
set of fatman pullups bwt x7
315x5
365x11 sposed to do 2 sets of 8, but felt like an asshole and wanted to get closer to my top end

db rows 80x9 4 sets

pull downs 180x12

db curls 30x12

fruit juice and two scoops

10/20

deadlift
135x5x2
225x5x2
315x5x2
405x5x2
455x8
(the last set felt much easier than I anticipated)

conventional deadlift

315x6
315x7
315x8

two sets of planks

stawberry banana sunny d, giant laffy taffy 2.5 scoops of whey

[FAT BRETT]

10/23

bench

fat man pullups super setted w/ bench
2 sets of 8
45x15
2 sets of 8
135x10
2 sets of 8
135x10
2 sets of 8
225x6
2 sets of 8
225x6
2 sets of 8
315x5
2 sets of 8
315x5
365x5
390x6x2

db rows

80x10x2

pulldowns
195x8

pullups
bwt for 6

4 choc glazed krispy kreme, 2.5 scoops of whey

10/26

squat (paralell box)

55x10x2
135x10x2
235x10x2
325x5
415x8

overhead squats

45x10
65x8
85x8
105x8x2

planks and side planks

pack of mentos and two scoops of whey

10/28

bench

fatman pullups super setted with bench
2 sets of 8
45x15
2 sets of 8
95x12
2 sets of 8
135x10
2 sets of 8
135x10
2 sets of 8
225x6x2
2 sets of 8
275x5
band pull aparts set of 12
315x5
band pull aparts set of 12
365x4
415x4x2
band pull aparts set of 12

bench asst super setted w/ db rows and pulldowns
275x8 normal grip
275x8 medium grip
db rows 85x8
275x8 close grip
db rows 85x8
275x8 close grip
pulldowns 180x10
275x8 medium grip
195x10

bottle of orange soda, big bag of sour gummie bears, 2 scoops of whey

John Land gave me a bunch of shit for not posting regularily I'll try and do better in the future

[FAT BRETT]

11/2

Bench
bent rows with 45lb platex12
rear delt raises with 20's x8
db rows with 20's x8
45x15
db rows with 20s x8
45x15
rear delt with 20's x8
db rows with 20's x8
95x12
db rows with 20's x8
fat man pullups bwt x8
95x12
rear delt with 20's x8
db rows with 20's x8
135x10
db rows with 20's x8
135x10
rear delt with 20's x8
225x6
fatman pullup bwt x8
225x6
db rows with 20's x8
band pull aparts mini x15
275x5
db rows with 20's x8
315x5
rear delt with 20's x8
375x8
375x8

low rows with pulldown bar

135x10
150x10
165x10

pullups

2 sets of 7

half a bag of sour gummie bears and a bag of regular gummy worms, two scoops whey

11/4

deadlift

135x8
135x8
225x5
225x5
315x5
405x5
485x4
495x3
405x5

conventional from a defacit

425x3

from floor
435x3

bag of cherry sours, bottle of powerade, 2 scoops of whey

I think because I am going so long between pulling and squatting sessions now, I need to increase the volume of work, a month or so ago my pulling felt great so I'll see if I can get it going, it wasn't terrible today but did not feel as good as it should have.

[FAT BRETT]

11/7

bench

fat man pullup bwt x6
fat man pullup x6
45x15
fat man pullup x6
band pull apart with mini band x12
45x15
fat man pullup x6
95x12
band pull apart x12
fat man pullup x6
95x12
fat man pullupx6
135x10
band pull apart x6
135x10
fat man pullup x12
band pull apart x6
225x6
fat man pullup x6
225x6
band pull apart x12
275x5
fat man pullupx6
315x5
band pull apart x12
365x5
400x6x2

regular grip bench

280x8
low row with lat pulldown bar 150x10

medium grip bench

280x8

low row 150x10

close grip 280x8x2

165x10

medium grip 280x8

pullups bwt x8

two bottles of vitamin water, a bag of gummy worms and two scoops whey

11/10

squat

45x12
135x5x2
225x5x2
315x5
365x5x5

(figured I should add some more lower body volume as I am squatting and pulling less frequently right now)

over head squats

115x8x3

balance is awful right now, even with this light weight I nearly eat shit on a regular basis, I even dumped the weight once.

planks and side planks, two each for 30 sec.

two krispy kremes and a quart of chocolate milk