Reforming the Fat Slob (strength, weightloss, boxing)

230-234 right now. You can see my gut hanging in the squat videos.
 
TheeFaulted said:
230-234 right now. You can see my gut hanging in the squat videos.
Click to expand...

so im giving up 30lbs BW and 40lbs on the lifts.....this might not be the best idea ive ever had :icon_chee

want to do 900 combined or 500 DL/400 Sq?
 
Yes but I'm working to hopefully get down to 200 and you're free to add as much weight as you want.

900 combined is probably best, just in case one of us gets a better squat and the other a better deadlift, then there is still a clear winner.
 
TheeFaulted said:
Yes but I'm working to hopefully get down to 200 and you're free to add as much weight as you want.

900 combined is probably best, just in case one of us gets a better squat and the other a better deadlift, then there is still a clear winner.
Click to expand...

sounds good to me, good luck to ya, and stay strong with the weight loss, its sucks but it will be worth it, went from 245 to 195 a few years back, made me feel light years better
 
*pokes head in* no squat/deadlifting going on *sneaks back out*
 
I once again have internet at home so I figured I better update this so MMAjester doesn't think I'm slacking.

July 6
Squat
BSx20
45x8
135x5
225x5
240x5
280x5
315x5 PR

Bench
135x8
165x5
190x5
215x8


July 11
Boxing
4 rounds heavy bag
3 rounds speed bag
1 rounds heavy bag


July 15
Power clean
135x5
155x5
175x2

Chins
4,3,3,3,3

Deadlift
225x5
270x5
310x5
355x5
415x1
440x1
470x1 (10 lb PR)

OHP
110x5
125x5
140x6


July 16
Squat
45x10x2
135x5
185x5
225x3
260x3
295x3
335x3

Bench
45x10
135x8
175x3
200x3
225x8 (2 rep PR)

Box Squat
135x10x5

Box Jump
box 2+3x5
box 1+2+3x10
 
July 26

8 minute warm up on elliptical

Squat
BSx12
45x10
135x5
185x3
225x3
280x5
315x3
350x1

Bench
135x5x2
155x5
190x5
215x3


July 29

Bench
45x10
135x5x2
155x3
190x5
215x3
240x5 PR

Chins
5,3,2,3

OHP
115x3
135x3
150x2


July 31

Squat
BSx10x2
45x8
135x5
185x3
225x1
245x5
285x5
325x3 <----First rep failure on 5/3/1

Clean
185x1x2

Bench
45x10x2
135x5
165x5
190x5
215x10 PR

Chins
5,3,3

Kroc Row <------My first attempt at Kroc Rows
70 L=25 R=17
50 L=10 R=10


August 1
Boxing
5 rounds heavy bag
1 break
2 rounds speed bag
1 break
1 round heavy bag

August 3
Boxing
5 heavy
1 break
1 speed

August 4
Boxing
6 heavy
1 speed
1 break
1 speed
1 skipping rope
1 heavy


August 5

Squat
bsx10
45x10
135x5
185x3
225x3
265x3
305x3
340x3 PR

Chins
5,3,3,3,1,3

BOR
95x10
115x10
135x10
 
August 8

Had a great day and set a number of PRs both in lifts and running.

.75 mile continuous run at 7:27
Full mile was @ 9:49 a PR by almost a full minute.

Bench
135x8
155x5
180x3
205x3
230x6

Chins
6,3,3,2,2,2 (one set of 3 and two sets of two were done on towels.)

Clean and Jerk
135x1x5

Squat
BSx10
135x10
205x10 (10lb rep PR)

Push Press
205x0
205x1 10lb PR

This one was a grinder and I had to find my balance, but I did get a lockout. Video to come soon.
 
Update on goals

Month/Weight/Big 3 Total/Mile Time/Continuous Run/Heavy Bag/Squat/Push Press
June 240 1065 10:50 1/2 mile 4 rounds 340 185
July. 234 1090 10:15 3/4 mile 5 rounds 350 195
Aug. 226 1115 10:00 1 mile..... 6 rounds 360 200
Sept 218 1140 9:45 1 1/4 mile 6 rounds 370 205
Oct.. 210 1160 9:30 1 1/2 mile 7 rounds 380 210
Nov. 205 1180 9:15 1 3/4 mile 7 rounds 390 215
Dec. 200 1200 9:00 2 miles..... 8 rounds 400 220
 
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August 9
5k week 2 run

August 10
Boxing
6 rounds heavy bag
1 round speed bag
 
August 12

Squat
BSx20
45x10
135x5
185x3
225x1
285x5
325x3
360x1
375x1 (10lb PR!)
225x5

SOHP
45x10
115x5
125x5
140x7 rep PR

Chins (ones with "t" are towel chin ups.)
t 6
..4
t 3
..3
t 2

Curls
40lb straight bar x10
50lb straight bar x10

No video on the squat PR this time. I'll try for 380 in a few weeks and make sure I get video.
 
answered my own questions, been putting in some impressive work in the last month, definatly not slacking at all

so you are at 470 DL and 375 SQ.......yikes, im at 465 DL and 350 SQ, i did have it down to 20 pounds until you squatted last night, back up to 30. Just started Smolov for squat, hoping to get 20-25 pounds out of it and hopefully my DL will creep up a little......we will see in a month.

good lifting though. keep up the good work
 
8/15/11

Boxing

7 rounds heavy bag
1 rounds rest
1 round speed bag
2 rounds skipping rope
 
Great day in the gym today.

August 17

Hang Cleans
135x5
155x5

Bench
45x12
135x5
155x3
190x5
215x3
240x1
285x1 (10lb PR)
295x1* (20lb PR)
300x1 (25lb PR!)

Kroc Row
50x30


And now 1145 Big 3 total. Calvus was making bench look easy, and there was someone available to spot me, so I decided to max out. 285 flew up. I struggled a little bit with 295 and the spotter touched the bar. I yelled "I've got it!" and finished the rep. The guy said "Sorry, I thought you stalled." I told him not to worry about it, and I'd try it again. Then I decided to add 5 more and go for broke. It was a fight, but I got the legendary 300. Bye, to teh 275.

It was kind of funny because the couple of guys in the weight room were really impressed. One of them even asked me if I was a powerlifter. I will feel much more satisfied when I pull 500 than bench 300.
 
wow, nice job on the bench man, thats awesome

and you will get the elusive 500 pull.....about 3 days after me :D
 
August 19

Snatch
95x3, 95x2

Deadlift
135x5
225x5
270x5
310x5
355x10 (15 lb 10 rep PR)

OHP
45x10
115x3
135x3
150x4 (rep PR)

Plate pinch
2 10# r:38s l:45s

25 minute run

So today I said to hell with the possible hernia because I missed deadlifts. Busted out a 10 rep PR for +15#. I also tried plate pinches for the first time today. Not sure what a decent hold time is, and I'm unsure as to why I held my left hand longer.

I also continued some LSD work. Im using the coach to 5k program, and it was the week three routine, even though I've been running the program for more than three weeks because I'm not the most dedicated to conditioning work, so I've had to reset a few times. This is the third time I've tried the program and this is the first rime I made it to week three, so let's hope this is a sign of progress. It took me 25:00 to run/ walk 2 miles.
 
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