Reforming the Fat Slob (strength, weightloss, boxing)

August 21

5k Week 3 Day 2

Assisted Chin ups
on 8x10

Ab wheel rollout
on kneesx4

Squat
BSx10
45x10
135x5
185x3
225x3
250x5
290x5
325x5 Rep PR

Bench
45x10
135x8
155x5
170x5
195x5
220x8 Rep PR

Plus a total of 34 chin ups (including the 10 assisted), a volume PR.

Also first time attempting ab wheel rollouts, way harder than I anticipated; abs are very sore today.
 
August 22

Boxing

6 rounds on heavy bag
3 round rest
1 round sparring

Sparring partner quit after 1 round. Oh well.
 
August 23

Boxing
6 rounds heavy bag
1 round speed bag
2 rounds skipping rope
 
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August 24

Boxing
7 rounds Heavy Bag
2 rounds Speed Bag
2 rounds Skipping Rope
1 round Heavy Bag
 
August 25

weight 239

Power Snatch
95x3
115x3
135x2

Deadlift
225x5
240x3
330x3
375x3

Press
45x10
125x5
140x3
155x4 PR

Kroc Row
60x20

Chins
6,3,3,3,2,1,2 total: 20
 
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August 27

Squat
45x10
135x8
185x5
225x3
270x3
310x3
345x3 Rep PR

Bench
45x12
135x10
180x3
210x3
235x5

2 finger plate pinch
2 10# R:45s L:42s


60# Barbell Curl
2x10

Chins
2,4,3,3,3,3,3 total: 21
 
Nice work,man. Do you box at a gym or home?
 
I box at a small boxing gym in the upstairs of a community building.
 
YMCA is closed this week, so no weight training.

August 29

weight 234

Boxing
7 rounds heavy bag
1 round skipping rope
1 round rest
2 rounds speed bag
2 rounds skipping rope

August 31

weight 234

Conditioning in the wrestling room

2 rounds on heavy bag

Circuit
1 minute on each and then 30 sec rest between

Goblet squat with 50lb kettleball
Swing/snatch with 30lb kettleball
heavybag
sledge and tire
pushups (25)

jog 3 laps

30 minutes live wrestling


Sept 1

Boxing
4 rounds heavy bag
2 rounds speed bag
1 round skipping

Really felt like crap this day and wanted to watch sparring.

Sept 3
5k week 3 Run
 
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9/5/11

Squat
45x5
135x5
195x5
225x5
275x2
300x5
325x2

Bench
45x5
155x5
175x3
195x5
200x3
245x5 Rep PR

Chins on rings x5


325 on squat should have been 3 reps. I failed on the third rep and so I didn't attempt 370. I'm resetting 5/3/1 on squats now that I finished my 8th mesocycle. I added 80 lbs to my squat, so I'm right on target, but I've stalled out and am missing reps.
 
on the 27th you got 345 for 3 reps and on the 21st you got 325x5, sure it wasnt just a breakdown in form or something? not trying to insult you, just genuinely curious
 
I know there were a few issues:

The "300" set was supposed to be 290 but I grabbed an odd shaped 35 for one side instead of 25, set it was 10 lbs heavier and unbalanced.

I was working in a new gym, on a different rack.

I had no weight belt and I was squatting in shoes other than chucks.


The fact is I've known for a little while that I was going to have to reset my squat. My working max on 5/3/1 is 390 rather than my true max of 375. I haven't hit over prescribed reps on squat since 6/26 and failed a set in July. I'm not worried though, the reset should actually get me stronger.
 
TheeFaulted said:
I know there were a few issues:

The "300" set was supposed to be 290 but I grabbed an odd shaped 35 for one side instead of 25, set it was 10 lbs heavier and unbalanced.

I was working in a new gym, on a different rack.

I had no weight belt and I was squatting in shoes other than chucks.


The fact is I've known for a little while that I was going to have to reset my squat. My working max on 5/3/1 is 390 rather than my true max of 375. I haven't hit over prescribed reps on squat since 6/26 and failed a set in July. I'm not worried though, the reset should actually get me stronger.
Click to expand...

gotcha, good to hear, seems when most people reset they come back to their previous plateau and blow through it, so hope this happens to you

no belt, different shoes, different gym? yeah that would mess me up too, such a creature of habit with my squats now
 
9/7/11
Boxing
7 rounds heavy bag

9/8/11
Boxing
8 rounds heavy bag
2 rounds skipping rope
2 rounds double end bag

9/10/11

Snatch
95x3
95x3
115x3

Deadlift
225x5
275x3
315x5
355x3
395x5 Rep PR

Hill sprintsx5
 
9/12/11

Boxing
8 rounds heavy bag
2 rounds skipping rope
2 rounds speed bag
 
9/13/11
Boxing
2 rounds heavy bag
1 rounds sparring
3 rounds heavy bag
1 round speed bag
1 round skipping rope

9/14/11

Power Clean
135x3
155x3
165x3

Chins
5,3,2

Squat
45x10
135x5
185x5
225x5
255x5
295x6

9/15/11
Wrestling Open Mat Practice

Weight :232
 
Last edited:
good work in here man.
 
I agree. Nice work. Congrats on the deadlift pr!
 
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