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teamfatboy

TFB - to Nationals and Beyond!

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Wednesday 12 September

Just some squats and bench..

Squats:

1x 10x 60, 1x 5x 100, 1x 5x 120, 2x 4x 140, 3x 3x 160, 3x 2x 170

DB Bench ('cos today was world 'muppets hog the bench' day :roll: )

1x 10x 25s, 1x 10x 28s, 1x 10x 30s, 1x 5x 32s, 1x 5x 35s, 1x 5x 38s....

Comfortable with that, been a while since I benched with DBs so didn't want to put too much load up, only about 75%.

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Oh-kay - time to cut the faffing around and get into it....

A #29 and a 5-week comp should give me something to work with for the Bledisbro...

Monday 17 September

Sheiko #29, Week 1, Day 1

Bench (after warm-ups)

1x 5x 60, 2x 4x 70, 2x 3x 80, 5x 3x 90

Squats

1x 5x 100, 2x 5x 120, 5x 5x 140

Bench

1x 5x 60, 1x 5x 70, 4x 4x 80

DB Flies

1x 10x 17s, 2x 10x 20s, 2x 10x 22s

Ran out of time for GMs, will flush the back out now I'm home.

Impressions - bench felt good, the triples at 90 nice and kosher, did the last set paused. The 5x 5x 140 (belted) were good and deep, sitting back on heels a lot more. What they weren't was easy....

Would have been a comparatively quick workout, were it not for the Monday International Bench Day muppets and the poor lost boys who can't tidy up after themselves...

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Wednesday 19 September

Sheiko #29, Week 1, Day 2

Deads - paused at knees.

1x 5x 110, 2x 4x 130, 2x 3x 150 and 4x 3x 160

Conventional all the way thru top set, probably with shocking form but there's time to fix that.

Incline Bench 4x 6x 60

Machine Dips 5x 5x whatever

Rack pulls - bar 50mm below kneecap

1x 4x 110, 1x 4x 140, 2x 4x 160 then got grumpy..

Had to do these in a damn Smith Machine, 'cos some CrossFitters were using the power cage for their Oly lifts, and all the squat racks were in use. The bar in the Smith had NO gnurling on it at all, couldn't get a grip or a comfy stance so opted not to push it.

Ran out of time for accessory work, will stretch.

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Okay, so in the interests of full disclosure...

Friday 21 Sep

Cardio (yes, cardio) - spin class at CityFatness. They've improved a lot, the instructor gave us a good workout.

Saturday 22 Sep

Cardio (yes, cardio) - CrossFit at MaD CrossFit Petone.

WoD was 24m AMRAP

200m run

20 press-ups

25m of lunges

20 box jumps 20"

Team of three (me, a workmate and her friend from CrossFit) managed 5 rounds.... truly, the longest 24m in history :roll:

Why the cardio - was a little concerned that CV fitness was taking a back seat, and had the time before knuckling down to the Sheiko program and clean eats thru to Bledisbro.

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Monday 24 September

Sheiko #29, Week 1, Day 1

Bench (after warm-ups)

1x 5x 60, 2x 4x 70, 2x 3x 80, 5x 3x 90

Squats

1x 5x 100, 2x 5x 120, 5x 5x 140

Bench

1x 5x 60, 1x 5x 70, 4x 4x 80

Happy with that (apart from running out of time for flies/ GMs). The 5x 5x 140 (belted) were good and deep, sitting back on heels a lot more, and,(thanks to some cues I'd picked up from listening to OB and the wiser heads about knees (wide) and belt (higher), they felt better than last week.

The Monday International Bench Day muppets got in the way of the second bench session, had to do it in a Smith... WTF ? and there was some Jane-Fonda-type doing her disco-era isometrics right in the way...

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Wednesday 26 September

Sheiko #29, Week 1, Day 2

Deads - paused at knees.

1x 3x 105, 2x 3x 130, 2x 3x 150 and 4x 3x 160

Incline Bench 1x 6x 40, 1x 6x 50, 2x 6x 60

French Press 5x 22, 25, 28, 30 and 32kg

Rack pulls - bar 75mm below kneecap

1x 4x 120, 1x 4x 140, 2x 4x 160, 4x 3x 180

Deads were off a stack of rubber tiles, a wee bit deeper than usual, but the Monday Muppets were back, tying up the cage with seated bb press at 25kg ..

Happy though, pulled conventional throughout and it's coming... \:D/

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Chest Mondays brah!

yeah 8)

keeps the squat racks free :grin:

Yep, except when Tom needs 'em for his curls... he's gotta work on those toothpicks someplace :D

It's kinda fun tho... Monday night one of the racks had a newbie, standing-pressing the bar with just a couple of training wheels on.... mate, the girls can spot wooden plates... :nod:

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Friday 28 September

Sheiko #29, Week 1, Day 3

Bench [after loads of warm-ups, still following Bar-belle's advice]

1x 5x 60, 1x 5x 70, 1x 4x 80, 2x 3x 85, 1x 2x 90, 2x 3x 95, 2x 3x 85, 3x 5x 80

DB Flies 3x 10x 17s, 2x 10x 20s

Squats

1x 5x 100, 2x 4x 120, 2x 3x 140, 5x 3x 150

BB GMs 1x 5x 60, 1x 5x 80, 2x 5x 100, 1x 5x 80

Done. Happy to have done the full template, gym nice and quiet. The bench felt strong which is good - i need that to move some more... and the squats were pretty good too. I went looking in my old journals to see if I had logged a Sheiko #29, maybe I'd been too slack :doh:

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Monday 01 October

Sheiko 29 Week 2, Day 1

Squats [Warm-up 1x 10x 60]

1x 5x 100, 2x 4x 120, 2x 3x 140, 5x 2x 160 (belted)

Bench [warm-up 1x 10x 40]

1x 5x 60, 2x 4x 70, 2x 3x 80, 3x 3x 90, 1x 3x 95, 1x 3x 97.5 dropset with 1x 5x 80, 1x 10x 60

DB Flies 2x 10x 17s, 3x 10x 20s

Press-ups 5x 10

Instead of front squats, incline leg press:

2x 3x 4pps

2x 3x 5pps

4x 2x 7pps

All done feet-high and close. The machine sucked big-time, I think I knew the guide-rails are bent, but there was a good few kg of friction in there....

I did the good mornings at home, nice light ones this time, just to flush things out.

Reasonably happy, the 140 squats weren't belted, felt good, so will be trying to move the belt-up point up a bit.

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Wednesday 03 October

Sheiko 29, Week 2, Day 2 - Zombie's dawn of the deads...

Deads thru the knees [Warm-up 10x 60]

1x 3x 105, 1x 3x 130, 2x 3x 150, 4x 2x 160

Bench

1x 6x 60, 2x 6x 72.5, 4x 6x 80

Rack-pulls

1x 4x 120, 1x 4x 160, 2x 4x 160, 4x 4x 180

Walking lunges w/ powerbag (probably 20kg) 5x 5x side

Sticking closely to the Plan... but happy, rounding the numbers upwards, more so on Bench than deads, working on my conventional form.

Wasn't feeling it today... missus was convinced there was an earthquake at oh-dark-early in the middle of the night.... :doh:

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Friday 05 October

Sheiko #29, Week 2, Day 3

Squats [warm-up 3x 5x 60]

1x 5x 100, 1x 4x 120, 2x 3x 140, 5x 2x 160

Bench

1x 5x 60, 1x 4x 72.5, 2x 3x 85, 1x 2x 97.5, 1x 2x 100, 1x 3x 90, 1x 5x 80 and 1x 12x 70... it was supposed to be 1x 7 but I figured wtf....

Flat flies, 1x 10x 15s, 1x 10x 17s, 3x 10x 20s

Squats

1x 5x 100, 2x 5x 120, 4x 4x 160

BB GMs, 5x 5x 60.

Loooooooooooooooooooooong work-out for some reason, and was NOT enjoying the second set of squats.

Bench is coming along.. keep reminding myself I couldn't get a comp rep past 100 since forever, and my comp PB is still a miserable 110... but it may change :pray:

But, naturally I finished my set :pfft: Plus, form for squats seems to be coming right. Nailing the set-up helps, nice and wide, getting foot angle (which leads to knee angle) set means better drive out of the hole.

And now, eat/sleep.....

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checked lunch bag, mud- afternoon meal still in there :doh:

Hmmmmm - won't make that mistake again soon :grin:

mud has no nutritional value mate..recommend a swap to cheesecake :wink:

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Monday 08 October

Sheiko #29, Week 3, Day 1

Squats [warm-up 3x 5x 60]

1x 5x 110, 1x 4x 130, 2x 3x 150, 2x 2x 170, 2x 2x 180

Bench

1x 5x 6, 1x 4x 70, 1x 3x 80, 1x 3x 87.5, 3x 3x 90, 1x 3x 97.5 and 2x 3x 100.

DB Flies superset with Press-ups

Five sets of 10, flies at 12, 15, 17, 17, 17

Squats

1x 3x 100, 1x 3x 120, 1x 3x 140 and 4x 3x 160

GMs 3x 5x 60kg bb.

Happy with that, bench is trucking along nicely, pushing the rounding-up on the script. Squat, nailing the form, but tonight the triples at 160 felt really heavy. But time under the iron has to count for something :pray:

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Wednesday 10 October

Sheiko #29, Week 3, Day 2

Deficit Deads [warm-up 3x 5x 100 flat]

2x 3x 110, 2x 3x 130, 4x 3x 140

Bench [warm-ups on broom handle]

1x 5x 60, 1x 4x 70, 2x 3x 85, 3x 2x 97.5, 1x 2x 102.5, 1 and a half x 102.5, 2x 3x 97.5

DB Flies 10s at 12s, 15s, 17s, 17s, 20s

Rack pulls 1x 4x 130, 2x 4x 150, 2x 3x 170, 2x 2x 190 and 1x 2x 200

Happy with those - deep deficits, done off a Reebok platform with non-regulation plats, top of bar touching top of foot at start. Conventional's coming along nicely.

Bench continues to thrive, just missed the last rep at 102.5 probably 'cos mind wandered.

Rack pulls - happy happy, done in a power cage, bar about 50mm below bottom of kneecap. The last set should have been 190s for Rx but I figured wtf, cos training partner was going heavier and I cba unloading all the way. The 200s felt like they flew up...

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Happy with those - deep deficits, done off a Reebok platform with non-regulation plats, top of bar touching top of foot at start. Conventional's coming along nicely.

Bench continues to thrive, just missed the last rep at 102.5 probably 'cos mind wandered.

Rack pulls - happy happy, done in a power cage, bar about 50mm below bottom of kneecap. The last set should have been 190s for Rx but I figured wtf, cos training partner was going heavier and I cba unloading all the way. The 200s felt like they flew up...

Way to go TFB....coming together huh :grin:

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Happy with those - deep deficits, done off a Reebok platform with non-regulation plats, top of bar touching top of foot at start. Conventional's coming along nicely.

Bench continues to thrive, just missed the last rep at 102.5 probably 'cos mind wandered.

Rack pulls - happy happy, done in a power cage, bar about 50mm below bottom of kneecap. The last set should have been 190s for Rx but I figured wtf, cos training partner was going heavier and I cba unloading all the way. The 200s felt like they flew up...

Way to go TFB....coming together huh :grin:

Thanks, Bar-belle, I hope so - goal is 535 total at BBro, up 25 on Nationals... "should be" within reach, if I stick to the plan...

I've heard it said I could do better conventional than Sumo, but the proof will be in the white lights :nod: :D

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Friday 12 October

Sheiko #29, Week 3, Day 3

Squats [warm-ups several-x 5x 60]

1x 5x 100, 1x 4x 120, 2x 3x 140 and 6x 3x 160

Bench [loads of broomsticks to warm-up]

1x 5x 60, 1x 4x 72.5, 2x 3x 85, 3x 3x 90, 1x 3x 92.5, 1x 3x 95 and 2x 3x 97.5

Incline DB flies 10x at 12s, 15s, 17s, 20s and 22s

Standing BB Press 4x at 30, 30, 32.5, 35 and 37.5

Hypers 1x 10x bw, 4x 10x +20kg plate

And done... was off painting inside today, realised the nutrition was way off (and unusually for me :oops: under-plan, rather than over) so stuck to RX, except for bench where I pushed up the numbers a bit. But done, and now for the rest of the night...

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Sunday 14 October

To hell with "the girls" - today's workout brought to you by ORPY - one rep per year!

Squats - ORPYx 50%

Bench - ORPYx 50%

Deads - ORPYx 50%

And some accessory work

CG BB Press 3x 10x 50kg

Bentover row 3x 10x 50kg

And done - although it was more like cardio than anything else, total lifted was well over 16 tonnes...

And now, maybe some cake :)

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Monday 15 October

Sheiko #29, Week 4, day 1

Squats [warm-up 5x 20x something on seated leg press machine]

1x 5x 100, 1x 4x 120, 2x 3x 140, 5x 3x 160

Bench [warm-up 2x 20x bar]

1x 5x 60, 1x 5x 73.5, 4x 4x 90 and 1x 4x 92.5

Flat flies, 10x at 12/ 15/ 17/ 20 and 22kg/side

Assisted dips (oh, the shame) 5x 8

Incline Leg Press 1x 5x 160, 3x 4x 200, 3x 3x 240.

And done... paying something of a price for yesterday's little fun workout smiley-sick003.gif

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