Skinnyfat WORKOUT LOG

[j0hn117]

Eleiko plates oh my the test levels in that gym must be off the charts
also seems like your training's going well keep it up bro

[Fattgott]

good session

Squat

132.5kg x3
140kg x3
130kg x3

The 140kg set was very tough, you don't see it on the video but I have a lot of knee caving on the last rep. My core feels very strong currently.

Bench press

92.5kg x7 - rpe 9, didn't attempt an 8th
85kg 4x7

Chins

bw x8
+10kg 4x8

Eleiko plates oh my the test levels in that gym must be off the charts
also seems like your training's going well keep it up bro

Thanks mate, actually this is the first time in a while that every lift has felt solid. I really appreciate having good equipment, when I've trained with off-brand bars and weights I lose so much strength and it feels so flimsy.

[Fattgott]

Squat

112.5kg 4x5

pretty easy and smooth

Bench press

100kg x4
92.5kg 4x4

Chins

bw x10
+5kg x10,10
bw x 10,10

also managed to do a muscle up with even elbows so that's nice

[Fattgott]

Dips

+30kg 5x4

quite tough

Deadlift

Went snowboarding yesterday in some pretty bumpy slopes so I had to do pretty quick turns all the time. That + calorie deficit = my right leg and right side of my core feels pretty fried today. Had to rest a bit longer between sets but I managed to get through these sets.

130kg 4x4
147.5kg x2
165kg x2
130kg x8

God damn, the top double was tough. Look easy on the video but was really slow off the floor. Also felt a bit of lumbar rounding which I want to avoid. 170kg next week will be tough. Though I did this beltless so might be able to squeeze a little more strength out with a belt on.

OHP

52.5kg 5x4

[Fattgott]

weird session, was feeling pretty fresh going in but I was going to squat 130kg for 5(my heavy day) and the first rep felt like RPE 9.5... extremely odd considering I did a triple at 140kg last week. I just deloaded the bar and did a set of 10 at 90kg.

Bench press

102.5kg x2 - expected 4-5 but as I said, strength wasn't there today
95kg 4x2

Chins

bw x8
+15kg x8 - very nice
+10kg 3x8

[Fattgott]

Now that I'm only training 3/wk I've been pretty restless so I'm looking into starting some kind of martial arts(also might be better at this compared to powerlifting due to my monkey arms and giraffe legs). Did a boxing session with my friend yesterday and realize lifting weights is easy peasy compared to a boxing conditioning session. I have muscle soreness in places I didn't even know exist. Felt pretty worn out but still did my session today.

Squat

115kg 4x5

Bench press

105kg x1
90kg x6,6,3

Chins

bw x10
+6kg 3x10

gonna try out wrestling tomorrow so we will see how that goes

[Fattgott]

Very nice late night session! I tried out MMA yesterday(and went snowboarding in the morning) so I thought I would be wrecked for my deadlifting, but I had a good night of sleep and a nap in the afternoon and felt very strong. Probably helps that I've been slacking on cutting these past few days and probably haven't been in a deficit + wasn't very high volume today. Did this session at a different gym so the dip rack felt very off.

Dips

40kg x2 - PB and new 2RM
30kg 5x2

Deadlift

135kg 4x4
150kg 1x2
170kg 1x2 - PB I think
135kg x2(supposed to do 8+ but form felt off)

Very nice. I'm happy I waited with using my belt. Feel so much more tight and explosive with the belt on which I think adds a couple kgs. Back looks slightly rounded but somehow felt way straighter than previous weeks. No biggie as long as it doesn't hurt.

OHP

62.5kg x2 - PB and new 2RM
52.5kg 5x2

[Fattgott]

been sick for about a week, came back for an easy-ish session just to get back into things. Was pretty damn winded after the sets and didn't have much endurance or tightness.

Squat

70kg x5
90kg 2x5

Bench press

80kg 4x6

Chin up

bw x8,8,6,6,6,6

[Fattgott]

been kind of inconsistent lately with diet and haven't had much focus on the gym + was sick last week so this session wasn't great. Didn't have time for squats.

Bench press

100kg x1 rpe 9(way harder than it should feel)
90kg 3x3

Chins

bw x10,10,6,6,6,6,6,6

[Fattgott]

yesterday

Dips

+15kg x3
+30kg x2
+35kg x1
+40kg x1,1,1 - pretty tough, rpe 9.5

I hope I can get +50kg when I max out next week but it will be hard

Deadlift

supposed to do my max double at 175kg, but when I was going to do 4x4 at 140kg it felt really god damn hard so I just skipped deadlifting and did some olympic stuff instead. Next week I'll repeat the 170kg session and see how I do there. Lame that 1 week of sickness sets me back 3 weeks in my deadlifting.

OHP

50kg x3
55kg x2
60kg x1,1

[Fattgott]

good session for the first time in a few weeks

Squat

gonna try to do way more volume on squats

100kg x3
105kg x3
110kg x3
115kg x3
120kg 4x3

Bench press

90kg x6 rpe 9
85kg 2x6

Spoto press

80kg x3,4,5

Chin ups

bw x8
+10kg 2x6
bw x8

reverse band chins, dips, incline db press

[Kameronn]

How's MMA training going?

[Fattgott]

Squat

didn't feel very recovered since squats 2 days ago

90kg x5
95kg x5
100kg x5
105kg x5
110kg x5

Bench press

92.5kg x6
87.5kg x6,6

good performance, only lost 1 rep and I probably lost 5kg since starting my cut.

CGBP

70kg x4,8,6

bunch of pullups

also managed to do my first actual muscle up with both elbows coming up at the same time.

How's MMA training going?

Been pretty inconsistent tbh but I think it's really fun. Thing with MMA is that there's a lot to take in at once which is why I'm looking into either starting wrestling or kickboxing. Gonna go try a session at a local wrestling club next week and see how I like it.

[Kameronn]

From the little I know on the topic having a wrestling base seems to be the best option to go down, even if striking is more flashy. Being able to control your opponent like that is very powerful. Have you had any martial art training before?

[Fattgott]

From the little I know on the topic having a wrestling base seems to be the best option to go down, even if striking is more flashy. Being able to control your opponent like that is very powerful. Have you had any martial art training before?

Wrestling is definitely a great base for MMA plus I think I will be able to use my strength built at the gym more in wrestling compared to kickboxing or any other striking martial art since that's a lot more about speed and technique.

[Fattgott]

Sunday

Dips

worked up to a single at +50kg which is a 5kg PB so I am happy with that.

Deadlift

repeated the workout I did 3wks ago, my 4x4 went fine but I was supposed to do a double at 170kg. I got it off the ground but after that it didn't budge. Tried again and the same thing happened. Decided what the hell I'll try a conventional and then I managed to pull it for a single. I guess that since I'm stronger at conventional I'll go back to pulling this way instead. I'll restart the program with a 170kg training max on conventional, and if my back starts hurting I'll have to go back to semi sumo.

semi sumo
135kg 4x4
150kg x2
170kg xFail - xFail

conventional
170kg x1

OHP

was supposed to set a new max but didn't manage. Since I'm cutting weight this is expected.

[Fattgott]

today

Squat

100kg x3
105kg x3
110kg x3
115kg x3
120kg x3
125kg x3,3

Bench press

92.5kg x4 rpe 9.5
87.5kg x4

not happy at all with my bench strength today

2ct pause bench 80kg 3x4
bunch of chins

[Kameronn]

Looking jacked as fuark in your avi

[Fattgott]

Looking jacked as fuark in your avi

Thanks mane. Pump + cutting + lighting does wonders. I'll update with pics in a couple weeks when my cut is finished.

Went to the wrestling club yesterday. The training was intense but really fun. Wrestling against guys who are my height but more jacked/weigh more is tough as hell. I will probably start wrestling 2x/wk now in combination with lifting 3x/wk.

Also I managed to tweak by back again during the wrestling, not when we were practicing throws and yanking on eachother but after the workout when I did some kind of lunge stretch that my back didn't agree with. Pretty frustrating but the pain is slowly going away. I'll keep doing the mcgill exercises but increase sets/reps and hopefully this helps. For some reason the regular work I do doesn't aggravate my back, but randomly when I sit in a weird position or pick something up in a weird way my back tweaks. Obvious solution is just to avoid these positions but I feel like my body SHOULD be able to handle the occasional not-so-optimal position, especially since it's not when I'm under any weight. I feel like avoiding these positions will just create an even bigger problem in the future when I'm force to do something that isn't a regular squat or deadlift.

[Fattgott]

did a quick workout today during lunch

squat

120kg x5

Bench press

paused 90kg x4
paused 70kh x10

Chin up

+15kg x5

also did wrestling today and MMA a couple days ago
conditioning is getting way better with all this martial arts training but my appetite has been so large after workouts that my cut has stalled slightly. Gotta get a little stronger willpower now and push through to really shed a little more fat.

[Fattgott]

Glutes and my entire back are still fried as hell since wrestling on wednesday.

Squat

100kg x5
110kg x5
115kg x5
120kg x5

Bench press

90kg 3x5

tougher than it should be sadly

2ct pause bench

75kg x5,4,4

Chin up

bw x10,10,9

jesus christ, supersetting bench and chins absolutely murders my forearms

going to try to add some heavy cheat rows and other exercises for wrestling soon

[Fattgott]

Conventional deadlift

160kg x1
180kg x failed twice
160kg x1
140kg x1

RDL

120kg x3,5,5

Cheat rows

70kg x10
80kg x6,6

Dips

+30kg x6 - new 6RM
+20kg 4x6

supposed to OHP but felt fried after dips


really starting to feel like I'm not at my strongest weight anymore. I think I need to be around 100-105kg or more if I really want to get strong so I will go into a big deficit now and only cut for another week or two then the permabulk begins.

[Fattgott]

Haven't logged the past few workouts but I went snowboarding for 4 days tue-fri.

Monday session:
Squat

100x3
110x3
115x3
120x3
125x3,3

Chins

bw x8
+10kg x8
+25kg x1
+10kg x8,8,8

Bench press

90kg x4
80kg x4
85kg x4,4,4

+ rows

Yesterday

Squat

90kg x5
110kg x5
115kg x5
120kg x5,5

Chins

bw x10
+5kg x10,10,10

Bench press

92.5kg x4
90kg x4
85kg x4,4



And today



Conventional deadlift

140kg x2
160kg x1
170kg x1
150kg x1,1,1,1

RDL

120kg x5,5,2

Also did hip thrusts for the first time in like 6mo

Hip thrust

120kg x10
170kg x8
220kg x5,5
170kg x10

Dips

bw x12
+15kg x3
+25kg 5x6

+ bunch of accessories
great session, gonna stick to singles on deadlifts to save my back and build strength with squats/dl variations and such instead.

[Fattgott]

quick session yesterday

squat 130kg x3 and 140kg x1
bench 90kg x3
chins variations
rows

[Fattgott]

awesome session today

Deadlift

160kg x1 beltless double overhand
170kg x1 belted hook grip
140kg 2x5

first time doing reps on deadlifts in a while, felt good actually

Clean

worked up to cleaning 95kg for two singles, that's more than bodyweight which is nice

Dips

+37.5kg x4
+27.5kg 4x4

skipped overhead press because my shoulder was hurting. My old injury seems to have come back.
+ heavy rows and other accessories

[Fattgott]

yesterday

Squat

90kg x5
110kg x5
120kg x5

now that I'm bulking again I'm going to start doing the josef eriksson program for bench that gave me good gains last year. So my goals this time is 80kg x15, then 90kg x10 > 102.5kg x5 > 110x3 > max 120kg(hopefully)

Bench press

80kg x10
70kg x8,8,10

accessories

also did my dips on friday
32.5kg 5x4
and tried to max rep chins at bodyweight, managed 18 reps

[Fattgott]

Okay so I keep re-injuring my back during wrestling. I think I've been to 5 practices and tweaked the same old injury 3 times. Obviously something is wrong. The pain isn't just a dull pain, it's actually pretty debilitating and hurts for 2-3 days. I managed to figure out how to avoid this injury when strength training(by doing McGills exercises and changing my DL technique a little) but wrestling is a whole different thing. There's so much activation of the back and hips during pracitices and it's impossible to predict what positions I might end up in.

I keep reinjuring my back, and after a couple days it feels fine but I'm worried that after x times of tweaking it it won't get back to 100%. I think just quitting wrestling and doing something less strenous on the back(muay thai or something) is an option, but I really think wrestling is fun. I will continue doing back rehab and now I'll stop doing any kind of back or leg work at the gym for atleast a couple weeks. I'm not worried about losing strength since the strength drills we do are pretty intense and heavy. If the injury is due to my back never being recovered during practice, just skipping lower body and posterior chain work might help and I can gradually add some in later. If this doesn't work I will sadly have to stop wrestling since I don't want to spend the rest of my life with back pain, then I will probably pick up something else.

[Fattgott]

quick session during lunch break

Bench press

70kg 4x10

should probably be getting 15+ at this weight but I'll be there very soon

Chin ups

bw x8
+10kg x8,8,5,5

[Fattgott]

Friday

Dips

+45kg x2 - new 2RM
+35kg 5x2

today

Bench press

70kg x15,11,8,10

Chins

bw x8
+12kg x6
+24kg x4
+32kg x2

[Fattgott]

forgot to log for a while but i have been training

---

dips

+40kg x2,2,2 - +35kg x2,2,2

chins

bw x8
+15kg x4
+30kg x2
+20kg 3x5

bench press

70kg x14 - 65kg x12,15,15

---

Chins

bw 5x10

---

bench press

72.5kg x12

Chins

+22.5kg 3x5

---

Bench press

72.5kg x14
62.5kg x12,8,10

Chins

+25kg 3x5

---

Deadlift

150kg x1,1 - felt like chit

Bench press

75kg 4x10

Pull ups

bw x5
+15kg 3x5

---

Dips

+30kg x6
+20kg 5x6

pull ups

bw x6
+10kg 4x6

---

front squat

gonna start doing these, hope I can get 3 plates in the future

120kg x1 - new PB i think
90kg 3x4

---

Bench press

75kg x12 - 70kg x12,11,9

Pull ups

bw x6
+12kg 4x6