Fat Girl Gets Fit

[viccles007]

Oh my, the deliciousness of it all!

[thehobbes]

Great cgbp weight you were rocking the other day.

Giggled uncontrollably, I see boobs.

[Partyrocking]

Oh my, the deliciousness of it all!

Yep. I love having more time to cook.

Great cgbp weight you were rocking the other day.

Giggled uncontrollably, I see boobs.

Hope your boobs don't have holes in the middle . I see a ram.

[viccles007]

Giggled uncontrollably, I see boobs.

Trust you Hammie!

[Partyrocking]

Today's Workout: Bench Mechanical Stress

Weigh in: 180.4

Warmup: 5 min elliptical, leg swings, arm circles, light facepulls



Paused Bench
5x45, 3x75, 2x95, 1x115, 1x135, 8x3x165-paused PR

165 tng was my 3RM in July, so I'm definitely stronger on the bench now.



Paused Incline
4x5x120

These were hard, but they went up.

Paused Decline
3x8x130

I hate unracking these suckers.



Tricep Pushdown
5x8x32.2

Harder than last week, way harder.

Dumbbell Incline Bench
6x4x25lbs

Each set rest pause (5s) rest. Ooh the burn.

Limber 11/Starting Stretching

Meet is 11/13. I'm looking to redeem myself on the bench and raise the bar on my squat and deadlift records. Current total is 415kg. Let's see if I can get to 440kg.

[FallenAngel80]

Meet is 11/13. I'm looking to redeem myself on the bench and raise the bar on my squat and deadlift records. Current total is 415kg. Let's see if I can get to 440kg.

Nice lifts, PR. Wow the meet is creeping up!

[viccles007]

Nice benching PR and great work on the paused bench PR! Looking forward to seeing how you do at the meet next month!

[Partyrocking]

Nice lifts, PR. Wow the meet is creeping up!

Thanks. I'm so ready for this ... not at all, but I mentally feel ready for this.

Nice benching PR and great work on the paused bench PR! Looking forward to seeing how you do at the meet next month!

Thanks.

Today's Workout: Squat Mechanical Stress

Weigh in: 179.9

Warmups: 6 min elliptical, leg swings, arm circles



Paused Squats
5x45, 3x95, 2x135, 1x225, 1x275, 1x325-low bar PR, 8x2x300-paused squat PR

These felt heavier than last week. I did weigh in 2lbs lighter, and I probably should have worn a thicker shirt, but every other squat session feels heavy, so next week will probably feel lighter again. Probably shouldn't be so aggressive w/ my low bar progression, but I only have a month to until the meet, so I want to trouble shoot heavier loads now.



Paused Front Squat
4x5x130

The working sets went fine. I missed a hook when I went to rerack on my last set. Oops!



Paused Leg Press
3x8x420

Crushed it!

Leg Extensions
5x10x33

Ooh, ouch!

Sissy Squats
3x4x40

Was supposed to do a 6x4 but I wasn't feeling it.

Goblet Squats
6x4x40lbs

Did these all rest pause, ooh my abs

Limber 11/Starting Stretching

Pretty good

[phoenix4444]

325 paused squat, you are a beast!

[LunaLifts]

325 paused squat, you are a beast!

130 paused front squats too. Globdamn.

[Partyrocking]

325 paused squat, you are a beast!

Thanks Buddy!

130 paused front squats too. Globdamn.

I really want to get my front squat up next year. "They say" it should be 80% of your back squat, and I'm not even close yet.

[LunaLifts]

I really want to get my front squat up next year. "They say" it should be 80% of your back squat, and I'm not even close yet.

I can't tell, I'd probably have heavier back squats if I had safeties. lol

[Fiction2Fitness]

Nice work. I've been working on front squat too but yeah, not even near 80%. Just got it up to barely over 100. Anyways, always inspired by your lifts and the fun memes. :-)

[thehobbes]

Way to blast those paused squats - BEAST MODE! I guess 80% sounds doable on FS but it's probably the awkwardness of even holding bar like that that's hard on people. Wrists get hornswaggled, shoulders are like wtf, and sometimes you choke yourself out.

[Partyrocking]

I can't tell, I'd probably have heavier back squats if I had safeties. lol

It's probably psychological. I have safeties there, but I never use them for squats unless I'm purposefully dumping the bar. If I'm not going to reach depth, I just do a partial and stand back up. You can quarter squat way more than you can squat, so unless you're already injured going down, the safeties shouldn't really be necessary.

I've never gotten to the bottom of the squat and then failed to get up. If anything, if your body knows you're going to get back up, you'll probably fail to reach a full squat to begin with and end up doing a partial one.

This is just my rambling. Safety third.

Nice work. I've been working on front squat too but yeah, not even near 80%. Just got it up to barely over 100. Anyways, always inspired by your lifts and the fun memes. :-)

Yeah I don't know anyone who front squats 80% of their back squat. I think oly lifters made this up to make us powerlifters feel bad.

Way to blast those paused squats - BEAST MODE! I guess 80% sounds doable on FS but it's probably the awkwardness of even holding bar like that that's hard on people. Wrists get hornswaggled, shoulders are like wtf, and sometimes you choke yourself out.

Rawr! It's hard to hold the bar and your upper back is like wah I'm tired. My shoulders are usually alright (or I wear a sweatshirt if they're getting sore), and I actually find the choking part easier to deal with than the sore wrists.

[LadyLore420]

Reading your workout triggered me.

The gainz

[LunaLifts]

It's probably psychological. I have safeties there, but I never use them for squats unless I'm purposefully dumping the bar. If I'm not going to reach depth, I just do a partial and stand back up. You can quarter squat way more than you can squat, so unless you're already injured going down, the safeties shouldn't really be necessary.

I've never gotten to the bottom of the squat and then failed to get up. If anything, if your body knows you're going to get back up, you'll probably fail to reach a full squat to begin with and end up doing a partial one.

This is just my rambling. Safety third.

Lol, yeah it's definitely a mental thing. I know I can bail out, but it's just tossing the weight back onto my bed, and while I have it lined up to prevent anything super bad from happening, like hitting the window behind the bed, it messes with my head anyway. I think even if I didn't need the safeties, just knowing they're there just in case gives me a bit more confidence. Or maybe I need to stop being a wuss, lol.

I also do partials if I feel like the weight won't come back up though. The sometimes I'll look at the video, and be like "I was SO close, I bet I could've done it." lol.

If I fail at the bottom it's because I went too low my butt tucked in, and back got rounded, and I can't get back up from that.

[Partyrocking]

Reading your workout triggered me.

The gainz

I'm sure you'll get there again. The gainz train is always waiting for you.

If I fail at the bottom it's because I went too low my butt tucked in, and back got rounded, and I can't get back up from that.

Make sure you keep your upper back tight, and when you descent, start off slow and pick up speed as you get close to parallel. If your upper back is tight, then your lower back is tight and won't round, and if you pick up speed towards the bottom of the lift, you'll be able to cruise past your sticking point.

Today's Workout: Bench Speed Work

Weigh in: 181.0

Warmup: 6 min elliptical, leg swings, arm circles



Speed Bench
5x45, 3x65, 2x85, 1x95, 7x11x110

They felt a bit heavy, but I got all my reps.

Banded Bench
7x14x50+70lbs in bands

Crushed them!



Tate Press
3x12x20

No shoulder issues this week. Will go up to 25 next time.

Limber 11/Starting Stretching

Pretty good all around

Random Tidbits: Decided to try a pre workout shake before going to the gym. I think it helped with my energy levels. Will keep using for the next week to see how it affects my workout

30g PeptoPro (hydrolyzed casein) and 20g Vitargo (carb supplement)

Feeding schedule

PWO Shake: 1hr before lifting

Breakfast: 10-30 minutes after lifting (depending on what I make)

Lunch: 4-5 hours after breakfast

Dinner: 4-5 hours after lunch

Pre-Bed Snack: 3-4 hours after dinner (about an hour before bed)

2100 calories: 183g carbs (rest), 180g protein (1g/lb), 72g fat (.4g/lb)

I am finding that I get better results w/ more protein. .8g/lb is a good minimum when you start lifting, but I think experienced lifters probably benefit from more protein (likely because MPS isn't as elevated from training). I may go up to 1.25g/lb protein when I'm ready to bulk (Somewhere between Jan 1 and Feb 1 depending on how my cut goes)

[LunaLifts]

Make sure you keep your upper back tight, and when you descent, start off slow and pick up speed as you get close to parallel. If your upper back is tight, then your lower back is tight and won't round, and if you pick up speed towards the bottom of the lift, you'll be able to cruise past your sticking point.

I think I am, I tighten up my traps, shoulder blades, and lats when I go to unrack, and do my best to keep them tight. I do have to work on bracing more core better though, I can tell I'm not keeping my core as tight as I should.

I am finding that I get better results w/ more protein. .8g/lb is a good minimum when you start lifting, but I think experienced lifters probably benefit from more protein (likely because MPS isn't as elevated from training). I may go up to 1.25g/lb protein when I'm ready to bulk (Somewhere between Jan 1 and Feb 1 depending on how my cut goes)

I was thinking that recently too about the bulk I'm on now. Maybe it's just because I'm bulking, so I'm growing anyway, but it seems like I'm doing better than I did when I was hitting bare minimum. I'm hitting closer to 1g/lb and I feel like my results have been pretty good this time around as far as overall muscle gains, and muscle to fat gain ratio. Though I'm not really an "experienced lifter" in that I've only been at it almost two years. Even if it is just a mental thing though, I don't mind if I feel like my pythons are growing. lol.
Hoping I can keep it on the higher side when I cut too just to see if I notice a difference in maintenance. Last cut I felt like I got a little flat, but that could have been the deficit. Not enough experience yet to say for sure, but it's fun finding out.

Looking forward to seeing how the high protein works for you on your bulk.

[Fiction2Fitness]

Yeah I don't know anyone who front squats 80% of their back squat. I think oly lifters made this up to make us powerlifters feel bad.

In that case we really won't discuss my overhead squat. lol

Nice speed bench workout.

[Partyrocking]

In that case we really won't discuss my overhead squat. lol

Nice speed bench workout.

Thanks. I'm sure your overhead squat is better than mine. I only use the pvc pipe for that, srs.

[thehobbes]

Nice workout, how's the Starting Stretching coming along? When I started that my butterfly was really uneven on one side, leg was like wayyy up, now they've evened out nicely after a few months.

[Partyrocking]

Good question. I think it's helping with my recovery. I'm less sore than I had been before I started it. Not sure if it's translated to better lifting yet, but less soreness I'll take any day.

[thehobbes]

Glad to hear that PR, less soreness = more productivity = more gainz. Hey are you entering the PP comp?

[Partyrocking]

Glad to hear that PR, less soreness = more productivity = more gainz. Hey are you entering the PP comp?

After my meet, although I should probably practice a bit beforehand. I'm pressing enough as it is. Also, I need time to get over 185, lol.

Maybe I'll just do AYCE sushi the night before.

[Partyrocking]

Today's Workout: Deadlift Mechanical Stress

Weigh in: 181.0

Warmup: 5 min elliptical, leg swings, arm circles



Paused Sumo
5x135, 3x225, 8x3x295



Paused Conventional
4x6x285



Paused Deficits
3x6x210

Standing Leg Curl
3x9x36.2

Seated Leg Curl
3x4x75/3x4x80 (5s rest pause)

Limber 11/Starting Stretching

[FallenAngel80]

Wow, this meme is quite disturbing lol!

Nice lifting, PR!

[tina722]

I've always seen speed reps prescribed as doubles or triples. I'm curious why you are doing such high reps - unless I'm reading this wrong?

[Partyrocking]

Wow, this meme is quite disturbing lol!

Nice lifting, PR!

Thanks. IMO, the meme would be better if it were "every time you drop your dumbbells"

I've always seen speed reps prescribed as doubles or triples. I'm curious why you are doing such high reps - unless I'm reading this wrong?

You're reading that correctly. Not sure why the speed reps are programmed that way tbh. I think it will be changing soon. The program changes a bit every 4 weeks or so.

[Partyrocking]

Today's Workout: Bench Accessories

Weigh in: 182.5

Warmup: 5 min elliptical, leg swings, facepulls



CGBP
5x45, 3x65, 2x85, 1x115, 5x7x130, 3x13x80

Moved pretty smoothly.



Dips
6x9

Way better than last week!

Skullcrushers
6x14x45

Ooh the shaking!

Limber 11/Starting Stretching

Pretty good