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Old 07-19-2014, 10:00 PM   #1
TDawg75
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Default Chronicles of the All Natty Super Fatty

Quick review. I have now been training just over a year. I have made some good progress, mostly with a 5x5 routine. I switched to Wendler 5/3/1 about 3 months ago (with the bbb variation). I have not seen any strength gains with it, but have surprisingly added some muscle with it. I was going to start this new log with a little more emphasis on muscle building than I used to have (I have to admit, it is addictive to see new muscle), but I now face a new challenge. I have been offered a new job that comes with a huge pay raise (about 30k a year), but it also comes with more hours. If I accept this job, my challenge will be trying to get in enough training time AND sleep time. I don't know if I will be able to make any gains on this new schedule. I have already adjusted my training, starting this week, to try and accommodate the increased workload I will be facing. I'm not sure how this is gonna work. I will probably have to give up my aspirations of competing in powerlifting, but I hope I can continue to make progress. We will see. This is a great opportunity for my family, so I will do what I have to.

Here is a loose template of what I'm working with. I will be working out 3 days in a row with 4 days off in between. I know this is not ideal, but it seems to be my only option. Right now I'm just pasting together some things that I like, combined with some ideas I have seen BTB and JByrd advocate in the past. Any ideas, recommendations, or tweaks are greatly appreciated.

Day one (Friday)- bench press and rows
4 work sets of 6 on bench press followed by 5 work sets of 10 on rows, alternating between bor's and Pendlays from week to week.

Day two (Saturday)- squats and dl- yes, this is gonna be a bitch.
I will alternate each week between working squat first and dl first, so that each week sees one getting trained heavy, and the other not so much.
First lift- 5 work sets of 5, 4, 3, 2, 1
Second lift- 5 work sets of 3-5, lighter weights
15 minutes on the treadmill or 30 minutes of hiit (1 minute on, 2-3 minutes off)

Day three (Sunday)-shoulders and arms
optional- 3 work sets of 3 on shoulder presses
5 work sets of 10 on shoulder presses
4-8 supersets of 10-15 for bi's and tri's (sets and reps depend on how fatigued my arms feel)
15 minutes on the treadmill or 30 minutes of hiit (1 minute on, 2-3 minutes off)

These three days will be followed by four straight days off. On rest days 1 and 3 I will also do 15 minutes on the treadmill or 30 minutes of hiit.

I am behind on logging two training sessions right now, but it is bedtime for me. I should be able to get it caught up tomorrow.
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"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510

Last edited by TDawg75; 07-20-2014 at 08:55 AM.
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Old 07-20-2014, 03:06 PM   #2
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7/18/14- bench and rows- I would like to add shoulder presses to this day, but I don't think my tri's would be able to handle it. I will leave things as they are for now and see what happens.

bench press
bar x 20
135 x 10
185 x 5
225 x 5
245 x 3
265 x 3
275 x 6, 6, 6, 6

Pendlay rows
135 x 10
185 x 5
225 x 10, 10, 10, 10, 10

16 minutes on the treadmill
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 07-20-2014, 03:26 PM   #3
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Join Date: Sep 2013
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7/19/14-squat and dl- I haven't squatted seriously in a while and it shows. I think I have my issues straightened out, though. I raised my calories back up and have regained my motivation. I am going to try to use calorie cycling and see how that goes. I also switched back to squatting in my combat boots until I can purchase some squat shoes. This seemed to help with my hip issues.

squat-These were much harder than they used to be. I have lost a lot of squat strength. No problem, though. I should be able to regain it.
135 x 10
225 x 8
245 x 3
275 x 3
295 x 5
305 x 4
315 x 3
325 x 2
335 x 1

deadlift
135 x 10
185 x 10
225 x 5
275 for 5 sets of five

Finished with 16 minutes on the treadmill
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 07-20-2014, 03:32 PM   #4
TDawg75
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Join Date: Sep 2013
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Training Type: Powerlifting
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Fav Supp: Protein Powder
Reputation: 46848
TDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machine
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7/20/14- Accessory day

Seated shoulder press
bar x 20
95 x 12
135 x 5
155 x 3
175 x 3
205 for 3 sets of 3
150 for 5 sets of 10

db shrugs- I did these strict, with a 2-count pause at the top
70's x 12
80's for 4 sets of 12

db preacher curls supersetted with db btn extensions
5 sets of 10-12

Finished with 16 minutes on the treadmill
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 07-20-2014, 08:24 PM   #5
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Strong T. Keep winning at life, hopefully a few hours a week can be spent training and some great competitions can be had down the road.
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Old 07-21-2014, 03:05 PM   #6
TDawg75
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Join Date: Sep 2013
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Training Type: Powerlifting
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Fav Supp: Protein Powder
Reputation: 46848
TDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machine
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Quote:
Originally Posted by EliteDreams View Post
Strong T. Keep winning at life, hopefully a few hours a week can be spent training and some great competitions can be had down the road.
Thanks, Ben!
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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Old 07-22-2014, 08:32 AM   #7
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Congratz on the big $$$ raise Dawg!! No doubt that takes priority in life, but if you want to powerlift you will find a way to make it work for you! No excuses
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 07-27-2014, 12:36 PM   #8
TDawg75
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Join Date: Sep 2013
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Posts: 1,018
Training Exp: since 5/15/13
Training Type: Powerlifting
Fav Exercise: buffet plate carry
Fav Supp: Protein Powder
Reputation: 46848
TDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machineTDawg75 is a lifting machine
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Quote:
Originally Posted by KD5NFW View Post
Congratz on the big $$$ raise Dawg!! No doubt that takes priority in life, but if you want to powerlift you will find a way to make it work for you! No excuses
Thanks, Rich, but I probably won't take the job. I would have to give up some time with my family. We all talked about it and agreed that it would be better for me to stay where I am and be home with the family. Plus, my current job offered to try and get me extra work if I stayed. I'm still gonna have to modify my training, just not as much.
__________________
"Why yes, yes I am on a cutting diet. If you touch my food, I WILL cut you."
"We should ban treadmills instead of guns. I have never been harmed by a gun while treadmills, on the other hand, routinely make me feel like I am dying."

Gym pr's- bench 330, DL 405, squat 450
Meet pr's- bench 350, dl 425, squat tbd
My new training log- http://muscleandbrawn.com/forums/showthread.php?t=17510
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