Wooderson's Training Log: Fat to Fit

[Wooderson]

I'm feeling both my age (39) and my weight, and am seriously considering 3x5 for squats. As it is, my legs have outpaced my upper body.

And about that "Bear"...I'm tempted to try it, didn't know about it until I saw your mention of it in your log.

Hows the feedback from the mirror and friends?

Re: the part I bolded... I hear ya! I think it is par for the course to have legs outpace upper body. Bigger complex of muscles, and the muscle groups themselves are bigger. My back is the weakest thing on me I believe.

Definitely try the bear. As for feedback... not noticeable enough that other folks are saying anything. The mirror tells me I've put on some muscle in my shoulders and arms. I'll let you be the judge as well. I'll be doing my monthly update tomorrow b/c I will be out of town this saturday. I'm interested to see how my body comp has changed in the last five weeks.

[tuffnutts]

... As for feedback... not noticeable enough that other folks are saying anything. The mirror tells me I've put on some muscle in my shoulders and arms. I'll let you be the judge as well. I'll be doing my monthly update tomorrow b/c I will be out of town this saturday. I'm interested to see how my body comp has changed in the last five weeks.

Cool man, look forward to seeing it. They say body recomp (fat to fit) is like unrolling a roll of paper towel. Hard to tell much difference at first, but you just keep on working at it.

[Wooderson]

Monthly Update

Vitals
Height: 5'11"
Weight: 260.1 lbs, up 3.1 lbs since start, up 0.9 lbs since last month
Body Fat%: 23.9%, down 6.1% since start, down .5% since last month
Lean Mass: 197.9 lbs

Since starting StrongLifts 5x5:
Fat lost: 22.6 lbs (7.6 lbs since last month)
Muscle gain: 25.7 lbs (8.5 lbs since last month)

Measurements vs. Beginning
Fatty areas
Neck:18.00", down .5"
Chest: 44.00", down 4.25"
Waist: 46.25", down 3.75"
Hips: 45.50", down 2.75"
Muscle Areas
Bi/Tri: 15.50", up 1.75"
Forearm: 12.25", up .25"
Thigh: 27.63", up 1.38"
Calf: 17.38", up .13"

Since starting StrongLifts 5x5:
Inches lost in fatty areas: 11.25"
Inches gained in muscle areas: 3.50"

Current 5x5:
Squat 250lbs
Bench 160lbs
OHP 120lbs
Inv.Row Body Weight
Push Ups Body Weight
Deadlift 1x5 220 lbs
Barbell Rows3 x5 135 lbs

Monthly photo: (FYI... not my bras, brah...)

[tuffnutts]

Great work, man!

Cool tattoo. Got a close-up of that?

Funny about those bras, you got quite a collection there, LOL!

[jasonh]

Good work! your stats tell me you are on the right track. keep at it!


PS. I see some definition in your tricep.

[Wooderson]

Noticed the tri definition a couple of weeks ago. Pretty cool!

I'll take a photo of the tat later. I'm out of town on a float trip down a central Texas river for the weekend.

[Wooderson]

Workout #44 - 'B' completed September 8, 2009

• Squat: 5x5 x 255 lbs (116kg)
• OHP: 3x5 x 125 lbs (57kg)
• Barbell Row: 3x5 x 140 lbs (63kg)
• Deadlift: 1x3 x 225 lbs (103kg)
• Prone Bridge: 0
• Cardio: The Bear http://tr.im/v4tb 7x5 x 45lbs (20kg)

- did not do

Ok, today was a hell day. After the squats I was just drained. I could only get through 3 sets on the OHP, the BBR killed and I could have lifted 225lbs 5 times strength wise, but I just had no energy. Weird. Eating fine, getting rest. Just gassed today.

I'm seriously thinking of going the 3x5 route now. I feel like at this weight the squats are just taking way too much energy. Thoughts?

[atypical1]

If you're feeling like they are taking away from your other lifts then I would probably go to 3*5. It's hard to do the squats heavy and the deads in one workout so I know what you mean.

james

[tuffnutts]

Workout #44 - 'B' completed September 8, 2009

...

I'm seriously thinking of going the 3x5 route now. I feel like at this weight the squats are just taking way too much energy. Thoughts?

I've made the decision to change the squats up to, as well as actually focus a little more aggressively on fat loss because of the health issues it has caused me.

It's ok to change things up if you'll keep getting stronger. I'm confident you'll keep going no problem. 5x5 squats 3 days a week is for beginners, and I don't think you're a beginner anymore!

[Wooderson]

Workout #43 - A completed September 11, 2009

• Squat: 3x5 x 260 lbs (112kg)
• Bench: 5x5 x 165 lbs (72kg)
• Inv. Row: 3xF - 8/7/6
• Push Up: 3xF - 12/8/5
• Rev. Crunch 3x12
• Cardio: Crossfit the Bear http://tr.im/v4tb - 6x5 x 45 lbs

Official switch to 3x5 on squats from here on out. It's too heavy to do 5x5 without draining energy from other lifts.

Squat: 1xBW today. Kinda awesome. On my 4th rep of the 2nd set I let out this mammoth growl/grunt and someone in the gym yelled "Get some!" at me. Kinda funny.

The bear killed today. One set shy of the goal. Sometimes I hit it, sometimes I don't. I took a 60s rest between sets until the 4th, and then took 90s rests. I look forward to being able to do 5x7 with weight like the actual crossfit folks do.

[tuffnutts]

Workout #43 - A completed September 11, 2009

• Squat: 3x5 x 260 lbs (112kg)
• Bench: 5x5 x 165 lbs (72kg)
• Inv. Row: 3xF - 8/7/6
• Push Up: 3xF - 12/8/5
• Rev. Crunch 3x12
• Cardio: Crossfit the Bear http://tr.im/v4tb - 6x5 x 45 lbs

Official switch to 3x5 on squats from here on out. It's too heavy to do 5x5 without draining energy from other lifts.

Squat: 1xBW today. Kinda awesome. On my 4th rep of the 2nd set I let out this mammoth growl/grunt and someone in the gym yelled "Get some!" at me. Kinda funny.

The bear killed today. One set shy of the goal. Sometimes I hit it, sometimes I don't. I took a 60s rest between sets until the 4th, and then took 90s rests. I look forward to being able to do 5x7 with weight like the actual crossfit folks do.

GET SOME!! That's funny man. Good job. You're doing great.

[Leanstrong]

Workout #43 - A completed September 11, 2009

• Squat: 3x5 x 260 lbs (112kg)
• Bench: 5x5 x 165 lbs (72kg)
• Inv. Row: 3xF - 8/7/6
• Push Up: 3xF - 12/8/5
• Rev. Crunch 3x12
• Cardio: Crossfit the Bear http://tr.im/v4tb - 6x5 x 45 lbs

Official switch to 3x5 on squats from here on out. It's too heavy to do 5x5 without draining energy from other lifts.

Squat: 1xBW today. Kinda awesome. On my 4th rep of the 2nd set I let out this mammoth growl/grunt and someone in the gym yelled "Get some!" at me. Kinda funny.

The bear killed today. One set shy of the goal. Sometimes I hit it, sometimes I don't. I took a 60s rest between sets until the 4th, and then took 90s rests. I look forward to being able to do 5x7 with weight like the actual crossfit folks do.

Good call on switching up the squats to 3x5 IMO, I have seen much better progress with it than 5x5 once the bar got heavier. I've always wanted to try the bear, looks devastating Does your grip ever fatigue?

[Wooderson]

I've always wanted to try the bear, looks devastating Does your grip ever fatigue?

No probs with grip. It is simply exhausting physically.

[crossfit]

If you are seriously thinking of going the 3x5 route now it's very nice I like that.

[crossfit]

Squat: 1xBW today. Kinda awesome. On my 4th rep of the 2nd set I let out this mammoth growl/grunt and someone in the gym yelled "Get some!" at me. Kinda funny. Thanks for this point.