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View Full Version : Small, Weak and Fat: An Autobiography



K1M
06-11-2007, 03:45 AM
Hey.

Gonna start posting workouts here on WBB - a great community of mature lifters. I've been lifting about 18 months, put on about 60lbs and got a fair bit stronger, but I am miles away from where I want to be.

Stuff:
Name: Kim
Age: 20
Body: 190lb @ ~12%, 5'10

Maxes
Bench: 260lb x 1
Squat: 350-365lb x 1 (My squats have been ****ed recently and I'm trying to figure what's what)
Dead: 440 x 3

My goals for this year is to get my deadlift up to 500lb, my bench to 310 and my squats to 400lb. The first two are within my reach, given the progress I've had this year. However, the squat is going to be clincher, I feel.

I'm currently doing some sort of faux deload, so bear with the lack of stuff.

Yesterday:

Flat Bench
255 x 1
260 x 1
265 x 0

Spotter was overzealous on 265lb and gave significant help - no biggie. I feel I'm strong enough for it, and it'll be mine another day.

Unholy
06-11-2007, 07:08 AM
You are pretty strong for your weight mate. Best of luck.

And why stop at 50 lbs>.<

K1M
06-12-2007, 01:18 AM
June 12

Short deload workout.

Sumo Deadlift
450 x 1
460 x 1 (+20lb PR)

Should be more happy about the deadlift PR, but I'm pretty bummed today.

Clifford Gillmore
06-12-2007, 01:20 AM
Welcome back to the fold k1m!

The DL PR is nuts! Get out of whatever rut your in and SFW.

K1M
06-12-2007, 02:12 AM
Cheers, Risk.

Back in the land of journaling, and it feels good. I've kept a close eye on WBB, even if I haven't been posting. You're getting mighty strong yourself!

K1M
06-14-2007, 01:22 AM
June 14

Speed Bench
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

RE Flat BB Press
225 x 6
200 x 8
200 x 8
200 x 8

HG Pullups
BW + 60 x 1
BW + 60 x 1
BW + 60 x 1
BW + 60 x 1
BW + 60 x 1
BW + 60 x 1

DB Pullovers
100 x 5
90 x 5
90 x 5

Fairly good workout, still lowish volume as I'm trying to deload.

Speed Bench: Good, could probably be a little faster, so I'm gonna work on.

RE Flat Bench: Have not done this kind of volume for a long time, so it's gonna take a while to get the feel for, I guess.

HG Pullups: These felt great. Who knows if they'll do anything for my physique/strength, but they are a fun exercise, so I'll stick with them.

Pullovers: Pretty uneventful. The 100 x 5 is a PR, but they trashed my triceps so much that I was unable to get 2 x 8 with the 90lb.

Clifford Gillmore
06-14-2007, 04:40 AM
Do some more speed bench! Thats the fun lol.

K1M
06-15-2007, 02:23 AM
June 15

Well, it seems not all is lost..

Speed Squats
175 x 2 x 8

Power Squats
365 x 1
310 x 3 x 6

Rack Pulls (bar just under knee)
440 x 5
460 x 5
505 x 2

Strict BB Curls
95 x 6
95 x 6
95 x 6
95 x 6

Pretty intense workout, but I'm pleased with my efforts. Speed squats felt very good and I'm pretty happy that I haven't lost any strength on regular squats either.

Rack Pulls from just under the knee were a bitch - in fact, they were harder than my normal rack pulls, where the bar is set mid shin. It goes to show how bar speed can really affect your ability to lift a maximal weight.

Clifford Gillmore
06-15-2007, 02:30 AM
Good stuff. BB curls for the win!

Stumprrp
06-15-2007, 08:10 AM
good workouts man strong rack pulls

K1M
06-17-2007, 01:59 AM
Thanks, stump and Risk. You guys are beasts.

June 17

Flat BB Press
255 x 2
255 x 2

Close Grip Press
210 x 3
210 x 3
210 x 3
200 x 5
200 x 5
200 x 5

DB Rows
130 x 8
130 x 6
130 x 6
130 x 6

Pulldown Abs
120 x 5
120 x 5
120 x 5
120 x 5

Decent workout, wasn't completely feeling it but I just went through the motions. Bench was pretty good, although my elbows were aching pretty bad, possibly from the heavy curling I did the other day. Close grips were a little disappointing, as strength as dropped a bit, but I have not done the lift for a few months now, so my motor patterns are probably all out of wack.

DB Rows were good, although my lower back aches terribly now.

Clifford Gillmore
06-17-2007, 02:23 AM
Ace pressing work man, good stuff.

Bako Lifter
06-17-2007, 02:46 AM
Wow. I came in hear expecting to read about a small, fat, weak person. But your none of those! Awesome benching man.

K1M
06-20-2007, 02:20 AM
July 20

Really intense workout today. I'm back in my little hometown, and it's so good to be home and surrounded by familiar things/places.

Rack Pulls (bar just under knee)
530 x 1
485 x 3
485 x 3
485 x 3
395 x 12
395 x 12

Box Squats /w Pause
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3

Strict BB Curls
105 x 5
105 x 5
105 x 5
105 x 5

The Rack Pulls were awesome - 530 is a new PR for me, and 5.5 plates a side sure is purdy. On a related note, high rep rack pulls are goddamn horrendous.

8 sets of 3 of paused box squats were pretty hard, mainly just to the acculumation of fatigue across the sets. Next time I do them 5 sets of 3 with 300.

Curls, heh.

Clifford Gillmore
06-20-2007, 05:10 AM
Nice rack pulls man! PRs are sweet. 285 on the box with a pause is no joke either :)

K1M
06-30-2007, 11:35 PM
I've just full deloaded for a week, did absolutely nothing of substance and ate when/what I wanted. To tell you the truth, I really needed the break.

However, I lifted today, and things went pretty well. I'm still battling along :)

July 1

Speed Squats
175 x 2
175 x 2
175 x 2
175 x 2
175 x 2

Felt great. Speed was really good.

Box Squats
350 x 1
365 x 1 (touch and go)
365 x 1 (touch and go)
310 x 4

The 365 is a 20lb PR for box squats, IIRC.

BB Rows (loose form)
265 x 8
265 x 6
265 x 6
265 x 6
265 x 6
265 x 6

Ghetto GHR
BW x 2
BW x 2
BW x 1
BW x 1
BW x 1
BW x 1
BW x 1

These were all unassisted :) I'm now part of the "I can somewhat do GHR's Club."

K1M
07-03-2007, 02:18 AM
Speed Bench
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

Very, very fast todays. Perhaps my best speed bench ever.

Flat BB Press
235 x 3
235 x 3
230 x 5
205 x 5
205 x 5
205 x 5

My elbows were very achey today, so I wasn't able to press at full strength.

DB Pullovers
100 x 6
100 x 3
100 x 3
100 x 3

Elbows also aggravated a fair degree. Still a small improvement over last time these were perfomed.

DB Rows
110 x 15 (R&L)

Unfortunately, DB's here only go up to 110, so I had to make do.

Clifford Gillmore
07-03-2007, 06:35 AM
Good stuff two last sessions.

K1M
07-05-2007, 03:20 AM
Speed Deadlift
220 x 1
220 x 1
220 x 1
240 x 1
240 x 1
240 x 1

Very nice bar speed. Going to start working with 240 from now on.

Rack Pulls (Bar 2 inch under knee)
485 x 5

Lower back felt a bit iffy, so I just did the one set.

DB Walking Lunge
90s x 8
90s x 8
90s x 8

Unilateral work is the devil. Godddaaammmnnnn

Seated Leg Curl
7 plates x 8
7 plates x 8

DB Side Bends
90 x 8
90 x 8