Fatty training log

[fatty]

Monday was bench day.

I was unsure how it was going to shape up to, having a Left knee surgury last Thursday. the doctor told me not to stretch the knee, due to the portals not being totally sealed yet.

So I did the workout with my leg extended on a chair always with a spotter.

135x10
225x25
315x20
405x8
460x1
225x46(great flushing set) my best has been 54 reps. But with balance issues I was happy to just get into the gym let alone get a decent workout.

I usually always follow with Incline flys of off a ball or straight barebell inclines. Knee was not quite ready for this. So I did some flat flys 80x15 for a few sets. Iced my leg down and went home.

Hope to get back into my routine next week or by the lastest the following week. Usually do upper back on this day as well..

Hope everyone has great workouts!


fatty

[chancey]

225 x 46 great flushing set. Are you kidding me? That should pumped enough blood into your chest to the point of eruption. Looking forward to your health getting better because 460 with your leg out on chair is freaky. Nice work.

[3speed]

First of all, thank you for your service.

Sorry to read about your injury and rehab but it looks like a bench monster might have been created. Strong benching.

[joebear]

Man 225 for over 40 reps- wow !!!

I have done 225 for 28 ugly reps touch and go with BOTH FEET ON THE FLOOR and thought I was kinda strong- I guess there is ALWAYS someone out there bigger, better, stronger etc...

Keep posting your stuff , I definitley want to see what you do, how you structure your workouts, rep schemes etc...

Do you do any type of a scheduled deload in your training or just go by feel ?

[fatty]

I have learned to train instinctive or allow my partners to set the workout of the day. I usually am not in a totally set workout unless I am 12 weeks from the meet then I try and stay by the letters. It works for me.

Thanks for the nice comments, they are appreciated and the reference to thnks for where I got my injuries, although appreciated it is not necessary.

I would do it again. It was falls that got the best of me. Fighting every weekend, training self defense for our officers and the State Acadamy no injuries. Even hit by a car in foot pursuit-no injuries.

Slipped on ice in a foot pursuit (reconstuction of my neck with 2 fractures)and feel thru a floor and landed on my leg(blown left knee and head injury). Did crush my glynoid training self defense. Both totaled me out and caused alot of titanium, screws and memories.

Thanks again, I will try and post workouts.

Fatty

[3speed]

Fatty, I don't post anything that I post because I believe it to be necessary or for any other reason than it is what I feel led, in and of myself, to say. My appreciation of your service in the line of duty has nothing to do with your injuries. I have had many injuries myself including a broken back. We either allow them to become a convenient excuse or we get past them. Congratulation on your choice.

[dopar66]

Roger 115% to what 3Speed said! Laying it all out in the line of duty, my TOTAL respect! And to come back to powerlifting after all that is just inhuman dedication and honor.

God Bless you for your service!

[fatty]

Well again thanks, but let's move on to Powerlifting.

Injuries are just setbacks, when the neck was reconstructed i was unable physically to squat w/o permanant damage occurring to the effected area. But i am still able to bench comfortably as long as I tuck my chin into my chest.

Mind over matter and the will and sacrifice to succeed, everyone here as been injured a time or 4 and we're still here pushing..


fatty

[fatty]

Thursday 5/18/2007 Triceps and upper back

Triceps-

Paul Dick Press with a straight bar(Paul Dicks are basically a skull crusher with a straight bar but the bar is brought to the throat, not the forehead. It caused your elbows to roll over the top and extreme stretching of the lower tricep)

135x15 2sets
185x10
225x10 2sets
275x8

Lying on the floor DB extentions

80x10 4 sets

Pushdowns

5 sets with stack for 20 reps, not sure what the stack weighs maybe 130lbs???

Upper back

Knelling pulldowns to the forehead--half the stack for 6 sets of 20. My traps were very unhappy by this point. Burning till I wen to bed

Thats it...

Once I am back and running full steam, i will continue to post my training. Hope it helps someone is some way

Fat marty

[chancey]

I've never done the Paul Dick Press but at the bottom it sounds like your in the same position as a JM Press. I do the JM Presses and get that same type of stretching you talk about. 275 x 8 wow!

[fatty]

Chancey

You may be 100% correct. I used to call em JM's and one buddy said no those are Paul Dicks. Either way I do both. But I do the partial bench one after the skullcrusher and the pumps are quite dramatic.

275x8 is no where near I started out at. When I started these I was getting 155-170 for 8 reps. But technique came around and accessory work picked up some slack and I am were I am today. The most I have done on these is 325lbs.

Fatty

[dopar66]

I'm with Chancey, I think the JMs are up higher and the Dicks are down lower. I do what I thought was a Dicks press, albeit with a little less than 325.... but I digress..... But I come down just above sternum level. Don't know if Dicks press is the right term or not, it's really more of a wide close grip with elbows tucked.

God Bless!

[fatty]

Not 100% sure of the name but it is much like a skullcrusher but bringing the bar to throat and keeping the elbows pulled high, similiar to a SK.

The partial rep one(the other one), I don't do alot of but usually stay around 405 and go for the fatigue

Fatty

[fatty]

Well I did alittle research on this topic. I do neither. Paul dicks press is similar to a closs grip bench then about 2 inches from the bottom you rotate the bar towards the face and press up. The JM is a close grip and an extention combined?

I guess I am doing doing straight bar skullcrushers but bringing the bar to my throat or later in the set, the chin. I grip like a close grip, keep my elbows high and bend the weight directly to my throat then explode straight up.

Go figure?

Fatty

[fatty]

5/21/2007

Monday---Chest (BW 280lbs)

Flat Bench

225x10x3
315x10
405x6
455x3
485x1
They superglued my knee portals shut so I was able to get my left leg to the ground while benching. I am still unable to bend it past about 90 degrees, it did feel nice to get that foot to the ground after 2 weeks of not being able. It is a wee bit sore right now but resting in ice as I type.

Incline DB flys off of a ball (one leg straight )

80lb DB's for 4 sets of 15 reps

Seated pec deck

Stack for 3 sets of 12 minimal rest.

All in all , a better workout then last week. I figure 2 more weeks I will have the throttle all the way open and display some strength.

Happy lifting

fatty

[dopar66]

NICE benching big guy! And congrats on the increased ROM with the knee, even if it took superglue to get it! Progress is progress!! Resting in ice...that seems to be the theme of the day. Hopefully that bugger feels a lot better today.

God Bless!

[fatty]

Still can't do what i need to do, but I will dig in alittle and try and get a decent workout.

WEIGHT 279-1/2lbs

Back
(no low rows----knee)

closegrip pulldowns

stack(300lbs) for 5 sets of 12

seated on a bench one arm cable rows

150lbs for 3 sets of 15

straight arm pulldowns to waist

3 sets of 20 with 100lbs

standing cable rows to the chin(middle back)

3 sets of 25, weight isn't real important in these. More to stimulate the lower traps


Biceps

one arm preacher machine curls

4 sets of 115lbs for 8 reps

Hammer curls

4 sets of 8 with 75lb DB's

one arm DB curl

3 sets of 12 w/ 65lbs DB

Knee is coming around but is holding water where the IT band and Knee joint connect. Dr wants me to make sure not to push the knee and will re-avaluate Friday.

I am lucky, my medical staff is very pro athletics. Instead of saying well we have to take this away from you they say this is what we have to do to keep you in the gym. Long term staff has been wonderfull in my recovery. I have been with them for almost 4 years.

Keep lifting

Fatty

[fatty]

May 24 2007

Triceps

Skullcrusher to the throat w/ stright bench bar

135x15
185x10 2 sets
225x8 3 sets
275x8

Laying trcep DB extensions

3 sets of 12 with 80lb DB's

Pushdowns

stack 3 sets of 25

laying face down in Powerrack with bar on bottom ring bodyweight Tri extensions

can you say PUMP 2 sets of 15. I was done game over. tri's exhausted!

fatty

[Eagleface]

This is exciting we have another monster in this forum, awesome.

[chancey]

My dream workout. A day of nothing but triceps. My nightmare - bringing 275 down to my neck.

[rickhussey]

The weight on the skull crushers is sick. Nice work.

[fatty]

Well I guess I am an obvious tricep bencher, even thougha descent sized chest (56"). I used to ALWAYS close-grip on Thursdays then my elbows starting bugging me, so I kicked in these straight bars to the throat, man the strtch is off the charts and the ability to fire them babies on the take off from the chest is key for my bench to climb to it's present number. I feel I have so far to go and after 14 years in our sport I have still so much to learn.

Someday.....bro's........someday I will punch that ticket where i am satisfied, but not there yet.

I also have a distinct advantage over most of you, as I read thru all the training logs, I can't train my legs yet and haven't for nearly 4 years. Since the injuries. I am able to cycle my entire training into my benchpress success. "Ah a specialist" as my buddy FES would say from "That 70's Show" LOL

If there is a way to link video on this forum, I will attempt to post some of my training. Words are easy to type but eyes don't lie. Perhaps someone can pick me apart and make me better. I have alot of room for improvement and would appreciate help.

I appreciate all that have posted and took the time to read my training logs.

Fat Marty

[chancey]

Just curious, what do you do for your shoulder work? I too am a big triceps pusher. My arms are all tri. I am coming to the conclusion more and more that the 2nd bench day may not be that helpful. (Of course as ones training advances this probably is more of an issue due to recovery.) Because I can't do heavy overhead presses without my shoulders doing weird things I have started doing inclines on what I call my second bench day. It's a bit of a compromise to hit my shoulders more and I found that it helped my stabilizers. I’m always looking for ways to improve my bench. I look at myself and see a 450-500 bencher (I weigh 290, 5’9”, I’m dang near square ;D) yet I’ve been struggling just to break 400. I’ve learned some stuff from Toolpod, another one of our bench monsters, and look forward to learning from your experiences as well.

[fatty]

I kinda treat my shoulders on a as feels basis. I don't do much direct training for them. They get indirectly crushed on Tri and chest day. Then they get worked on back day.

I used to train them alot directly. I have really wide shoulders, I think I am like 65" around the shoulders. the indirect work seems to keep em happier and the much needed injections in my right shoulder joint to a minimum.

About 2 times a month i will do one direct heavy shoulder excercise.

Say front press with 315 for sets of 6 or seated DB press for sets of 8 with 110's or 120's. That is it.

I do train my rear delt 2x per week light weight high volume and like 3x a month I will do side laterals for oh 8 sets of failure. I must do these 1 armed or at least one arm at a time due to the fusions in my neck but hey they work for me.

I guess, in a nutshell, my shoulders felt better and responded to less direct training and more indirect training.

I am obviously an oddball

Fatty

[biglifter]

Hi Fatty. Did your bench go up when you stopped the direct shoulder training? Or, is it hard to say because this is when the injury happened.