5/3/1 Big but Boring. Muppet prep for July 18th ScotNational

[Lordmuppet]

That's a hell of a lot of PRs going on!

Out of interest is there a reason you squat facing out the way? Only ever seen folks do it facing in ways

I am avoiding the mirror as much as I can. I face it occasionally but mostly not to better develop pro-perception regarding where the crease of my hip is.

[Lordmuppet]

Delayed update due to life kicking me in the jewels (ouch)

Average bw for week. 72.75kg

Ultra basic week. Forgot grip work but probably needed a rest from it anyway. No assistance exercises. Need to figure out which ones to be doing again. Probably some core stuff. Zero cardio.

Garage sessions are with 5ft olympic bar hence why the weight is suspiciously high. Leverages!

TEXAS 3A
16 MAY 2012
Garage session
Squat belt 5x5x115kg
OHP 5x5x48kg
notes:
squatting i barefeet is weird when used to squat shoes. Have brought squat shoes back for next weeks lifting in the garage.

TEXAS 3B
18 MAY
Garage session
Squat 3x5x92kg
Bench 3x5x50kg

TEXAS 3C
20 MAY
Gym session
Squat belt 1x3x122.5kg 3RM PR
Dead belt 3x1x160kg (fail: was attempting 5)
OHP 1x3x50kg 3RM PR
notes
don't feel bad about DL failing. Am just surprised it took so long given i was adding 2kg each week for aaaggggeees. Will switch to once every two week with same rep scheme to see if that does the trick.

General notes
1) Gym is finished apart from toaster racks which will be made at some point. Video forthcoming. Made one but it was stoopid.
2) Have reflected a bit on body and nutrition. Now stomach is fixed bulking was much much easier than expected and so all the junk was unnecessary. Carried a bit of fat prior to the bulk so now it is a bit too much and have decided to cut the junk and try to get lean and mean I am a great 67.5kg lifter trapped in a 73kg body he he he he. Going to try to escape the bulking/cutting cycle by going back to the Precision Nutrition stuff.
3) Bought Justin Lascek's book on Texas method and already worth it just from glancing through. Going to make two changes to program.
a) Volume day will be kept steady for 4 weeks to prevent burnout
b) To actually prepare for powerlifting and avoid becoming a volume warrior, intensity day will go up in amounts that get the 1RM, 2RM and 3RM to move away from the 5x5RMs. Right now situation is not good. 5x5 Squat is 114kg and 3RM squat is 122.5kg that's just ... not ... right.

Life is kicking me in the jewels right now and it is hard to focus. Won't say more on a public space (this is open for anyone to see of course ...). I think some good will come of it though. Spent some time with joint favourite dog (rest in peace Doug) Monty and that helped. Will post nice video of him below.

that's Monty. Just found out that he can't be told he's coming to see me or he gets too excited which was nice to know

This is why the junk must be cut! Legs not shown because as always they have zero fat. Love ma legs Talked to my father and he says when he puts on weight it goes dispropotionately to the moobs too. The fact there is muscle up there accentuates it unfortunately.

In any case getting from A to B (lean powerlifter) requires being honest about A. So this is me doing that

[Goob]

I also have almost no fat on my legs, or even my arms really, but get moobs if I gain ~10 lbs. Right now, after losing almost 18 lbs I still have a bit of moobs going on actually, but I really don't want to lose any more weight because I'm so weak, so they are staying for now

Good luck with getting lean and mean, I've almost decided to just be fat and bloated from now on

[Lordmuppet]

Garage sessions are with 5ft olympic bar hence why the weight is suspiciously high. Leverages!

edited to add average weekly weight of 73.3kg

TEXAS 4A
22 MAY 2012
Garage session
Squat belt 5x5x115kg
Bench 5x5x65kg
15 mins sledgehammer swings (10 swings then 1 minute rest)
notes:
on bench some minor strenum pain at the end of each set

TEXAS 4B
24 MAY
Garage session
Squat 3x5x92kg
OHP 3x5x38kg
forgot pinch
16 mins sledgehammer swings (10 swings then 1 minute rest)

25th May
17 mins sledgehammer swings (10 swings then 1 minute rest)

TEXAS 4C
26 MAY
Gym session
Squat belt 1x1x142.5kg ORM PR
Bench paused 1x1x79kg paused ORM PR
plate pinch two 5kg plates held simulatneously 45s/45s/45s
no sledgehammer. Ton of walking though.

[Adena]

I also have almost no fat on my legs, or even my arms really, but get moobs if I gain ~10 lbs. Right now, after losing almost 18 lbs I still have a bit of moobs going on actually, but I really don't want to lose any more weight because I'm so weak, so they are staying for now

Good luck with getting lean and mean, I've almost decided to just be fat and bloated from now on

I've had this talk with myself a few times. I keep going back and forth.

[baldy]

Training outside, TAKE YOUR TOP OFF!!!!!
Never really get the idea of sledge hammering, seems like you should find a pile of wood to chop or something useful. I know this is silly cos lifting weights up and putting them down again is totally not productive. Still I cant get my head around banging a sledge hammer against a tyre.

[Goob]

Good work on the squat PB Muppet, those are by far the best PB's. Bench is not too bad either I suppose

I also have almost no fat on my legs, or even my arms really, but get moobs if I gain ~10 lbs. Right now, after losing almost 18 lbs I still have a bit of moobs going on actually, but I really don't want to lose any more weight because I'm so weak, so they are staying for now

Good luck with getting lean and mean, I've almost decided to just be fat and bloated from now on

I've had this talk with myself a few times. I keep going back and forth.

How unamerican! It's your civil duty to become as fat and bloated as humanly possible! What will the other countries think if we drop to the 2nd fattest bunch of slobs in the world? We've got a reputation to uphold!

[Lordmuppet]

reposted from another thread.

my garage gym is up and running! Decided to name it Cú Chulainn after this dude http://en.wikipedia.org/wiki/C%C3%BA_Chulainn

Squat rack is super light so i just move it back when i want to deadlift on the matting there

any questions fire away



extra info i forgot

I use the Bands for a lot actually heh! Rehab, assisted PUs/CUs, Squatting when i can't get to a barbell (e.g. travelling)

rack is rated to 250kg

It's this one [url]powerhouse-fitness.co.uk/bodymax-cf415-squat-and-dip-rack-with-spotter-catchers.php[/url]

Bar is this one http://www.powerhouse-fitness.co.uk/powerhouse-5-foot-chrome-olympic-barbell.php rated to 272kg amazingly

bumpers are mostly from Strengthshop with few misc plates from other places thrown in

Bench up against the wall is on long loan from a friend.

There is also an olympic dumbell back at the house

edited to add no where to do pull ups in garage but there is an Irongym back at the house for that.

Rack can be made narrow enough for dips but i don't do dips these days

[Goob]

Thats some efficient use of space there! I've been looking at racks similar to that one, but haven't seen one I like. The safety bars always look suspiciously short, like I might step out past them on the walk out. The bigger more semi-portable ones are nearly as big as a power rack though, so they aren't much of an option.

Have been thinking of an outdoor lifting platform and some squat stands, since I have tons of space out back, but not sure how something like that would hold up with the weather here in Florida. Also, I can't imagine heavy sets of squats/deadlifts in the ridiculous 100 degree heat of summer.

How long did you live in California by the way? Seems like a long time because you ALMOST sound american at some points

[Lordmuppet]

Thats some efficient use of space there! I've been looking at racks similar to that one, but haven't seen one I like. The safety bars always look suspiciously short, like I might step out past them on the walk out. The bigger more semi-portable ones are nearly as big as a power rack though, so they aren't much of an option.

Have been thinking of an outdoor lifting platform and some squat stands, since I have tons of space out back, but not sure how something like that would hold up with the weather here in Florida. Also, I can't imagine heavy sets of squats/deadlifts in the ridiculous 100 degree heat of summer.

How long did you live in California by the way? Seems like a long time because you ALMOST sound american at some points

Yeah it would be a more efficient use of space if i could deadlift in the rack but it's cool i just move the rack as it is super light

I forget ... you have some space limitations too? You've looked at New York Barbells I assume?

Yeah I'd want an indoor place with a fan if I was lifting in Florida. Maybe build some sort of big shed where you have the room out back and then put a powerful fan in?

I was in the USA for 6 of the last 7 years though I'd usually come back in the summers. Year in NorCal, two years in Ohio, three years in SoCal.

And yeah everyone here thinks i'm a tourist ... it's annoying

When i want to fit in I choose to make my accent more Scottish at times or at least not have my voice go up at the end of sentences ...

[Adena]

Good work on the squat PB Muppet, those are by far the best PB's. Bench is not too bad either I suppose

I also have almost no fat on my legs, or even my arms really, but get moobs if I gain ~10 lbs. Right now, after losing almost 18 lbs I still have a bit of moobs going on actually, but I really don't want to lose any more weight because I'm so weak, so they are staying for now

Good luck with getting lean and mean, I've almost decided to just be fat and bloated from now on

I've had this talk with myself a few times. I keep going back and forth.

How unamerican! It's your civil duty to become as fat and bloated as humanly possible! What will the other countries think if we drop to the 2nd fattest bunch of slobs in the world? We've got a reputation to uphold!

Haha. If you post a picture of your moobies, I'll post a picture of my power belly!

[Goob]

Thats some efficient use of space there! I've been looking at racks similar to that one, but haven't seen one I like. The safety bars always look suspiciously short, like I might step out past them on the walk out. The bigger more semi-portable ones are nearly as big as a power rack though, so they aren't much of an option.

Have been thinking of an outdoor lifting platform and some squat stands, since I have tons of space out back, but not sure how something like that would hold up with the weather here in Florida. Also, I can't imagine heavy sets of squats/deadlifts in the ridiculous 100 degree heat of summer.

How long did you live in California by the way? Seems like a long time because you ALMOST sound american at some points

Yeah it would be a more efficient use of space if i could deadlift in the rack but it's cool i just move the rack as it is super light

I forget ... you have some space limitations too? You've looked at New York Barbells I assume?

Yeah I'd want an indoor place with a fan if I was lifting in Florida. Maybe build some sort of big shed where you have the room out back and then put a powerful fan in?



I was in the USA for 6 of the last 7 years though I'd usually come back in the summers. Year in NorCal, two years in Ohio, three years in SoCal.

And yeah everyone here thinks i'm a tourist ... it's annoying

When i want to fit in I choose to make my accent more Scottish at times or at least not have my voice go up at the end of sentences ...

I've never even heard of New York Barbells before, but have just checked out their website, some good prices if it's quality stuff.

There is room in the shed for a standard size power rack, so it's not so much a space issue, its more the space available is also used for other stuff, so would need to be able to move everything out of the way semi-regularly. I was thinking about building a platform to use there, and either cover it or move it when not in use, but I don't trust the wooden floors with dropping weights.

Don't really want to be building another shed for what would only be a temporary place to train, mostly because or the extra cost, but also issues with building permits. We had to get a pre-made shed brought in on a truck when we tore the old one down because we didn't get approved for a building permit. The new shed was meant to be built where the old one was, but new city code says it's too close to the property line for building, but a pre-made shed is just fine. The home gym is a plan for sometime in the next year though, so have plenty of time to figure out what I'm doing with it.


I bet when you were here in the states, nobody believed you were Scottish either, because you don't even sound a little like groundskeeper Willie. It's definitely the mannerisms, like the going up at the end, that sound american though, the accent is mostly Edinburgh with just a bit of California surfer guy thrown in. I lived in Kentucky for a few years, and so many people thought I was English or Canadian, was definitely annoying hearing, "you ain't from 'round here, are you?" every time I met someone

Haha. If you post a picture of your moobies, I'll post a picture of my power belly!

Not going to happen Don't have much for moobs at the moment and hoping to keep it that way till at least 100 kg bodyweight. But will probably be here within the next few months

[Lordmuppet]

had the bar flip over for the first time. 5ft bar does not like having 35kg on one side and nothing on the other ...

think i did it without thinking as i'm used to the 7ft bar which is fine with at least 40kg on one side.

anyway no one is hurt

[Adena]

had the bar flip over for the first time. 5ft bar does not like having 35kg on one side and nothing on the other ...

think i did it without thinking as i'm used to the 7ft bar which is fine with at least 40kg on one side.

anyway no one is hurt

Geez! Be careful!

[Lordmuppet]

had the bar flip over for the first time. 5ft bar does not like having 35kg on one side and nothing on the other ...

think i did it without thinking as i'm used to the 7ft bar which is fine with at least 40kg on one side.

anyway no one is hurt

Geez! Be careful!

it's cool. I doubt anyone has ever hurt themselves doing it. The real danger is to other people.