I had a log on SS’ forum but I figured since I was going to be using BBM’s templates for a while I’d start one here. I’m 34 years old, 5’ 11" and today 465 lbs.
Every one loves graphs right?
Body weight
As you can see weight has plateaued and I figured a GPP program might help get me to actually do some cardio.
Lifts
First thing to note is the cliff squat dives off of. The first dip is when I seriously sprained my knee and the second is when I decided to film it for the first time in forever to make sure I wasn’t favoring one side and found that I was cutting depth; it was time to evaluate. The next is that Deadlift w/ Belt hates me and regularly eats dirt.
Anyway starting Monday I’m going to use the GPP Hypertrophy template. Why Hypertrophy and not Endurance? Because I don’t have a rower/bike and to hell with running. Until I can figure out what to do with HIIT I’m going to take Jordan’s advice and go for a brisk 30 min walk three times a week.
And today’s session:
Pause Deadlift
275x3@7
285x3@8
295x3@9
CG Bench
205x5@8
205x5@8
205x5@8.5
200x5@9
Snatch Grip SLDL
230x4x4@8
Welcome!
I bought a used Schwinn AD2 air bike for under $200, and Walmart sells brand new ones for under $300. If that fits your budget I’d recommend taking a look. It has worked nicely for my LISS and HIIT.
Good luck! I look forward to seeing your progress, and I do love me some graphs.
@jimmy02 Ditto on the welcome and good luck in your program! How about some bar charts next time? 
Bar charts!?
[IMG2=JSON]{“data-align”:“none”,“data-size”:“full”,“src”:“https://i.imgur.com/RxhOeOD.png”}[/IMG2]
And thanks for the welcome guys.
In other news HIIT experiment #1 has failed. A prowler type design with smaller feet wont work in my yard because the soil is too sandy/soft. Going to try a sled next. Also I dug out my measuring wheel so I can keep track of distances.
[quote=“Eric Mark, post:2, topic:1685, username:Eric_Mark”]
I bought a used Schwinn AD2 air bike for under $200, and Walmart sells brand new ones for under $300. If that fits your budget I’d recommend taking a look. It has worked nicely for my LISS and HIIT.
[/quote] The AD2 looks tempting and be around what I’d be willing to spend but has a capacity of 250lbs which is “a bit” shy. Though everything has a built in safety margin so if I can find one to try and it doesn’t feel like it’s going to give out (oh the thrills of climbing more than ten feet on aluminum extension ladders with the same weight capacity) it’d be a good option.
Edit: Maybe if I removed the seat and attached it to a stool I could make out of bar stock and some plate steel.
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Weight 459
Fun fact about being amazingly fat; water weigh bounces around like a super ball. So I didn’t lose six pounds over the weekend I just didn’t drink as much water as I normally do.
Squat w/ Belt
255x6@7
265x6@8x2
Bench
200x6@7
205x6@8x2
Barbell Row
100x15
100x4
100x4
100x3
bis-n-tris
45x12x3 each
Sets of six on squat suck. Oh look six more weeks of sets of six. While I had 210 for bench on the RTS planner but somehow I had 205 written down in the notebook. I don’t remember if I changed it or if it was a mistake, doesn’t really matter I guess. One good thing about tricep press downs is I can just leave my pulley rig in place for tomorrow’s GPP stuff.
Weight 457
Pulldowns
AMRAP 8min
170x15
150x18
20sec Straight Arm Planks
AMRAP 8min
6.5
Walk
30min
6021 feet
I tried to do the planks like you see people do them with their forearms on the floor but after the first I didn’t think I’d be able to do more than a couple, so I just locked my arms out. Apparently this is the easier basic front plank for the abs so I’ll work my way down to my elbows eventually. Still turned out to be less than one a minute.
6021’ gives me a nice speedy 2.2mph. When I got home I had a heart rate of 100bpm, I have no idea if that’s good.
Weight 458
Press w/ Belt
110x6@7
115x6x2@8
It’s been about three months since I pressed with any regularity.
RDL
210x8@7
220x8x3@8
DB Bench
45x16
45x4
45x4
45x3
armsss
3x12
weight 460
Pulldowns
8min AMRAP
135x40
90x15
20 sec Straight arm Planks
8min AMRAP
8
Woo one a minute.
30min Walk
5,686 feet
Weight 460
Deadlift w. Belt
310x6@7
315x6@8x2
Close Grip Incline
135x8@7
145x8@8x3
Highbar Squat
85x15
85x4
85x3
I had a belt squat rigged up but I realized it was supposed to be myoreps and standing on blocks with a loading pin between my legs didn’t seem like a good idea and I can barely front squat the bar so highbar it is.
4/28
Weight 459
I was going to go for a walk Saturday but the night before I watched Alan Thrall’s video on DIY strongman stuff. Now I cut, ground and bent a plate of scrap sheet steel and had it waiting at the yard to weld a loading pin and shackle on for a sled but I realized I had tow straps, rope, old commercial truck tires and 170 lbs lead ballast I took out of a demo’d ship.
So I tied a rope to a 90 lbs tire and thew the ballast on top, using a carabiner and 4" tow strap as a makeshift harness I went for a 30 second walk. Jordon said “prowler walks loaded pretty heavy” and considering I only got 16 yards the first go; 260 lbs on soft dirt and patches of grass is going to be plenty for now.
Only got three walks done before I realized I needed to get to work. Oh well I’ll get all ten done next Thursday.
Oh and squats Friday were paused.
Weight 459
Squat w Belt
260x6@7
270x6@8
270x6@8.5
270x6@8
Slowed down on the decent on the second set making things harder than they should have been, fixed on next set.
Bench
200x6@7
210x6@8
210x6@9.5
200x6@8
I spent most of Saturday and Sunday swinging a sledge hammer at chest level putting together a lattice boom for a crane and woke up this morning with a dull pain in my right pec. Which became a sharp pain in the middle of the second work set. Had to drop the weight to finish. Actually felt better after the last set so can’t be too bad.
BB Row
105x15
105x3
105x3
105x3
105x3
105x2
Curls and Pushdowns
weight 460
GPP 8 min AMRAP
Pulldown
100x80
20 sec Straight arm Planks
9
30 min Walk
6184 feet
Weight 460
More lifting volume, “cardio” and I’ve cut out 500 calories/day and weight has kept level. Except my waist has dropped three inches. I’ll take it
Press w Belt
115x6@7
120x6@8
120x6@8
120x6@8.5
Getting back in the groove.
RDL
210x8@7
225x8@8x3
DB Bench
45x16
45x3
45x3
45x2
Less than last week but I still feel a bit messed up from the weekend.
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Weight 458
Pulldowns
8 min AMRAP
100x89
20 sec Straight arm Planks
8 min AMRAP
8
Tire Sled Pull (90# tire + 170# weight)
260lbs, 10 30-sec walks, approx. 250 yards total
Pulling starting going a lot smoother when I figured out not trying to actually walk and more just stomping one foot in front of the other. Thinking I should up the weight if I get it to 30 yards a trip.
Weight 463
Pizza bloat, knew about the pizza so I planned day accordingly still coming in under the calorie goal.
Deadlift w Belt
300x6@8
310x6@9.5
300x6@8.5
I blame the tire. Based on last week 320 was the goal but it just wasn’t happening. Maybe first time sled pulling then eating a bunch of pizza in the evening before deadlifts wasn’t a great idea. Going just write it off and try for 320 again next week. Yep. Definitely the tire’s fault and not poor judgement and planning on my part.
Close Grip Incline
145x8@7
155x8@8x3
Paused High Bar
95x15
95x3
95x3
95x3
95x1
curls and pushdowns
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Weight 462
I need to put a new hole in my belt and I think I’m going to move sled/GPP from Thursday to Saturday. At least till I get used to it.
Squat w belt
255x6@8x3
Bench
200x6@7
210x6@8
210x6@8
210x6@8.5
At least my shoulder feels better.
BB Row
105x15
105x4
105x4
105x3
Weight 461
Pulldowns
8 min AMRAP
100x94
20 sec Straight arm Planks
8 min AMRAP
10
30 min Walk
6176 feet
Weight 460
Said shoulder was feeling better Monday when I meant chest. Anyway.
Press w Belt
120x6@7
125x6@8.5
125x6@9
120x6@8
RDL
215x8@7
230x8@8x3
DB Bench
50x15
50x5
50x4
Weight 459
I was thinking about why myorep rows didn’t tire me out like Eric was asking then I spent most of the day pulling on wrenches “…oh”
Deadlift w belt
300x6@8x3
A little better than last week but I’m starting to think my fatness is causing me to need to make a custom RPE chart for deadlifts.
2ct Incline
150x8@7
160x8@8x3
Paused High Bar Squat
115x14
x3
x3
x2@just bury me where I fall
Weight 459
Pulldowns
8 min AMRAP
100x92
20 sec Straight arm Planks
8 min AMRAP
9
Tire Sled Pull (90# tire + 170# weight)
260lbs, 10 30-sec walks, approx. 240 yards total
