ChicagoPowerlifting.com

[Szorc]

Sunday 2/28 Lower
Squat
365x5
390x5
405x7

Lunges and GHR
didn't really count 4-6 sets of each

Conditioning curcuit
prowler 180lbs 6 or 7 pushes
4 times through the rest
Sled 145lbs
Sandbag carry

[Szorc]

Monday 3/1 Upper
I happened to go to the gym at the busiest time so I didn't really do anything I wanted. A lot of cable and machine stuff. Possibly over did things, but whatever. Not going to list it, but a lot of random and mostly non-freeweight stuff.

Weds 3/3 Lower
Deadlift
440x3
465x3
495x3

Left 4 plates on the bar.
Did some reps with stances ranging from narrow conventional to wide sumo and everything in between. Worked 5s, 3s and singles. Don't know how many. Also did 3x12 shrugs with a deadlift to start out each set.

Prowler
140lbs
I did either 8 or 10 pushes at 35-40yds. I lost count. If I did 8, then the first 6 were done with less than about 70 seconds rest. If I did 10, then the first 8 were done in that fashion. Either way I am happy. Before I did the last 2 (either 7 and 8 or 9 and 10) I took a 3-5 minute break to make a conscious effort not to pass out/puke. After I finished I had a severe case of delayed onset prowler hangover. It was bad. The needed break and the hangover afterward makes me think I did 10 pushes though.

[Szorc]

Friday 3/5 Upper deload
225x5 x 2
245x5

Some light conditioning w/ prowler. 4 pushes of so I think at a jog.

Sunday 3/7 Lower deload
Squat
335x5 x 2
365x5

Conditioning
Prowler 180lbs
Sled w/fat rope over shoulder and backwards- 145lbs
Sanbag over shoulder walk

Went through 3 times, took a break, and then went three more times. All total about 30minutes of work. This is the most I have done to date (6 times through) and I didn't feel like total garbage afterward. Onward and upward. Took a break to attempt to work on controlling breathing, relax, and consciously lowering heartrate while under stress. Failed rather miserably, but at least I tried. Thinking about running this drill in full gear (minus airpack) next week Sunday. We'll see depending on how next Sat goes.

[Szorc]

Monday 3/8 Upper
pullups 3 sets
Lat pulls a bunch
Seated db military 3x15
Bent over flies 3x12
DB flies 3x12
Face pulls
Hammer Row 4x12
Tricep pushdown 4x12
Barbell curls 1x55
Shrugs 4x12

Wasn't going to post tonight since there is really nothing to post here, but two things.
1) The tricep pushdown, which ironically is basically a dip simulation machine, doesn't hurt my elbows. Literally, the only tricep exercise not to aggravate my elbows. Needless to say, I'll be sticking with this thing for a few weeks.

2) If you have never had a BMI of 40 this following part will probably make little sense to you. As I'm driving home I realized that for potentially the first time ever I was not out of breath with a screaming heart rate while lifting. I didn't really do anything heavy, but a lot of rest breaks were 20-30seconds. It was literally a moment of epiphany of something I have never experienced before. I definitely laughed to myself. Hard to describe if you don't "know" what I'm talking about (i.e. you people with insignificant BF percentages).

[Bean]

You are telling me that the same Scorc who is always the last guy leaving the gym. Works out like he's been caged and feed raw meat all week.
Goes through a workout balls to the walls. Never seems satisfied with any of his accomplishments. And now there's...

"A sudden manifestation of the essence or meaning of something."

You're right, I don't understand?? Other than maybe this is your low carb day?...... and you're insane .... but a true warrior.......

[Szorc]

You're right it was a low carb day, not the point though. I am only the last person done because I procrastinate prowler work until I am all but forced into doing it.

It is just life is a little different when you are 285 (or higher) and out of shape and 273 and in the early stages of actually being in shape. It should be interesting to see what it is like if I actually am able to get down to 260 with tons of conditioning.

I may have exaggerated slightly.

[Szorc]

Weds 3/12 Lower deload
SL leg press
3-4x10-12

Hack Squat
2p/side 3x8

45 degree ext
+25 4x10

Leg Curls
3-4x10-12

[Szorc]

Friday 3/12 Upper
Bench
260x5
275x5
295x5

Pullups
50 reps
I think it was 7 sets of 6 and one set of 8. First 24 were done with 20lbs vest.

Band pull aparts
3x12

Upright rows
65lbs 3x12

Changing things up yet again. I think I'm going to go with a close grip on bench with the idea of making it harder with lighter weight. I am also thinking of moving bench to mondays and standing press to fridays because I think that will have less on an impact of Saturday training if I go all out. Not changing the schedule up just yet.


This is too good not to share.

This guy walked into the store the other day. Not joking, his gut is hanging out below his shirt. His shirt isn't short either. Normal size shirt, extra length gut. What does he ask for? HGH. Dead serious and does not know it is illegal. I would say this is something you can't make up, but you probably could; only thing is I didn't.

[Szorc]

Sunday 3/14 Lower
Squat
365x5
390x5
415x6

Tired from training and daylight saving.

Monday 3/15 Upper
Military press seated
150x5
160x5
170x5

Really want to start doing military again so i am going to try and do seated military with a bar in the garage.

Misc stuff at the gym. Same as always.

I am starting to get a feel of how much I can do in the gym while still doing the fire training. So from here on out I can start increasing intensity and try and get stronger while continuing the diet/getting in shape. Down to a consistent 271/272. That is almost 15lbs in something like 3 weeks. A little fast, I can tell it has effected my strength. Now I can just work on 2-3lbs a week from here on out.

[Szorc]

Tuesday 3/16 Fire training
This is the test that our PT leader is tracking us for.
1.5 mile- 15:38
2:00 pushups- 72 or something
2:00 situps- 47

Very happy with the 1.5 mile time. 2nd to last though, but whatever. The pushups was a set of like 60 or 65 and then a few more squeezed out. We weren't allowed to put our knees down to rest so resting was kind of pointless for me as it just made me more tired. This was actually like the 2nd or 3rd highest. One guy got like 80, but he weighs like 140 and he did a bunch of half pushups that got counted. Very disappointed with the situps. Last time I tested myself I got like 60. I just realized that I haven't done abs in like a month so that probably had something to do with it.

Weds 3/17 Lower
Deadlift
405x5
430x5
460x4

I held the fourth rep at the top and as the bar bounced I pulled a muscle in my mid back on the right side. Called it there. It sucked because the 460 was feeling good and I was going to get some reps in and do a bunch of work after that.

Hack Squats
3p+25 per side 3x8
4p per side x8

Single Leg leg press
4x15

Bunch of light lat work

45 hyper
5x10-12 weighted

Leg curls single leg
4x12

BW was 269.2 today. Fastened belt at the 2nd to last notch and it was snug for deadlifts. I'm probably going to drop A.M. steady state down to 2 times a week to try and slow down how much weight I am losing. Either that or 3 times at shorter lengths. Once it gets consistently warm I might go down to 1 and try and get more prowler work in. I haven't pushed the prowler in like a week so that needs to get back up.

[Bean]

Nice work Chris. If I was crippled and in a fire. I'd feel much better seeing your face than the 140 lb'r there to pull me out....

I don't know how you workout. I never pay that close of attention, but I would just keep my rest between sets to under 60 seconds. Once your endurance builds up you'll be kicking ass...the strength and muscle is there.


Where would you rest in a pushup??? Stick your butt up in the air and take the weight off your triceps/chest/shoulder. Called an upward dog in yoga. That's not you. To close to cheating for you.

[Szorc]

Friday 3/19 Upper
Bench close grip
275x3
295x3
310x8

Pullups
100 reps over 13 sets

Prowler
90lbs 10 pushes @ 40yds

Monday 3/22 Lower
Squat
390x3
415x3
440x5

Seated Military
160x3
170x3
180x5

Single Arm DB Row
100lbs 5 or 6 x 10 (lost count of sets)

Prowler
140lbs
about 35-40yds
14 trips 8 high and 6 low
First 8 I did with 60 seconds between pushes. Then I took a break and did the last 6 at no real specific pace.
Felt like death afterward.

[Szorc]

Friday 3/26 Everything
Deadlift
430x3
465x3
485x3

Bench
265x5
295x3
330x1

Pullups
+20lbs 50 reps over 8 sets
BW 25reps throughout workout

Weighed myself Thurs in the evening and I was 268. The weekend didn't hurt that bad. I would probably be 266-267 in the morning. Been getting off track this week (lifting 2x and cardio once in evening) so hopefully I can get back into the swing of things next week.

[Szorc]

Sunday 3/28 Lower
365x5
425x3
475x2

Prowler
140lbs 6 trips

Pullups
close grip 40reps

[Szorc]

265.2 this morning. That is officially 20lbs in just under 2 months I think. Onto 255.

Monday
Military press up to 190x a few

Sadb row
110 x lots

10 prowler pushes with 60 sec rest in between all of them.