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teamfatboy

TFB - to Nationals and Beyond!

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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%

was well over 16 tonnes...

:shock: :shock: nice one young fella :grin:

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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%

was well over 16 tonnes...

:shock: :shock: nice one young fella :grin:

Why thank you young lady.... :D

Back to Boris tomorrow, Bench-deads-bench up to a much more respectable 85% for easy-to-count sets of two :oops: :grin:

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Wednesday 17 October

Sheiko #29, Week 4, Day 4 - double order of bench with a side of deadlifts

Bench [Warm-up]

1x 5x 60, 1x 4x 72.5, 2x 3x 85, 2x 3x 97.5, 3x 2x 102.5

Deads

1x 5x 105, 1x 5x 130, 2x 3x 150, 2x 3x 170, 3x 2x 180, 3x 2x 170

Bench

1x 5x 60, 1x 5x 72.5, 4x 5x 85

Flies - flat, 10s at 12s, 15s, 17s, 20s and 22s

Bonus cardio - playing "find the pairs of dbs" and picking up after the kiddies have been playing with them... grrr smiley-angry018.gif

Happy with bench, deads less so... keep forgetting to bring traps to the game, first reps of the doubles a bit ropy... will learn to do better, but conventional's coming along, which is handy. :pray:

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Friday 19 October

Sheiko #29, Week 4, Day 3

Squats [warm-up loads-x seated leg press machine]

1x 5x 100, 1x 4x 120, 2x 3x 140, 5x 3x 160 (belt and sleeves)... should have been 6 sets but..right knee had been grumbling from the outset, despite Titan sleeves, and on set six I got quite an acute pain which set off red flashing alarms, and an elegant command of the delights of the English language... so I called it...

Bench [warm-up loads-x broomsticks]

1x 6x 60, 1x 5x 72.5, 2x 4x 85, 2x 3x 97.5, 2x 2x 102.5, 2x 3x 97.5, 1x 4x 85, 1x 6x 72.5 and 1x 12x 60....

Accessories...

The knee niggle's a bit of a worry, five weeks out from BBro, so I'll hit it with anti-inflammatories, maybe slip starting the next block a day or so, and see how it feels.

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Monday 22 October

5-week pre-comp Sheiko Week 1 Day 1

Bench Press [20x 40 warm-up]

1x 3x 67.5 ,1x 3x 80, 1x 3x 85, 2x 3x 90, 1x 3x 97.5, 1x 2x 102.5

Flat Flies 10x 15s at 15, 17, 22, 22, 22

Squat [1x 10x 60 warm-up]

1x 3x 100, 1x 3x 120, 5x 3x 140, 2x 3x 160 and 2x 2x 170

..and the gym closed at that point... smiley-signs066.gif

Went well, knee played ball, so got thru the working sets. Checked the journal from this time last year, numbers not too much different, but I'm not rounding-up the template so aggressively. Think things "felt easier" but time will tell. :pray:

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Wednesday 24 October

Sheiko 5wk, Week 1, Day 2

Deads [warm-up 2x 10x 60]

1x 3x 105, 2x 2x 130, 2x 3x 150, 3x 2x 160, 4x 2x 170, 2x 2x 180

Bench [warm-up 2x 10x broomsticks]

1x 3x 70, 1x 3x 80, 1x 3x 85, 1x 3x 90 and 1x 2x 100

Incline flies 1x 10x 12s, 15s, 17s, 20s and 22s

T-bar rows 1x 5x 40, 60, 60, 70, 80. 80 was ropey but...

Lunges 5x 5/side x bw (at home).

Happy with that, haven't mastered the art of making lats work for a living on deads, but the 180s stuck so that'll do. Had to improvise 'cos every squat rack and smith was in use, t-bars were fun :)

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Friday 26 October

Oh-oh... this can't be good.

Right knee's whining like a banshee, feels like the pain is coming from the ligament down the front/inside of the joint.

Will have to skip today's squats, rest/ice/anti-flam and strap it for the weekend, and hope it comes right for the BBro.... grrr :gunfire:

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Sunday 28 October

Did the bench day I missed on Friday...

Sheiko 5wk comp, week 1, day 3 (bench only)

Bench [warm-ups 2x 20x broomsticks]

Triples at 60/70/80, 2x triples at 90, 4x triples at 100, 1x double at 105, two singles at 110. Tried for 115, got stapled about 10cm up... probably could have had it with a bit more focus.

Close-grip Press, 5x 10x 40, reversing grip between sets.

Get home, check programme, realise those triples at 90 and 100 should only have been doubles... :doh:

But happy with that - triples, with the last rep paused each time, at what was my comp PB until a couple of months back, and singles at August comp pb.....

Knee is coming right with compression and anti-inflammatories, so we'll see how tomorrow goes.

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Monday 29 October

Sheiko 5wk comp programme, Week 2, Day 1

Squats [warm-up 2x 10x 60]

Doubles at 100, 120, two triples at 140, doubles at 160, 160, 170

Bench

1x 5x 60, 1x 2x 72.5, 1x 4x 85, doubles at 90, 95, 100

Flies 10x at 15s, 17s, 20s, 22s and 23s.

And done :shock:

Training partner had a different copy of the spreadsheet to mine, dunno how that happened since I gave it to him, but I can check. My copy had press-ups, front-squats and good mornings to come. But Wednesday's supposed to be a skills day, so I'll take the mini de-load and be thankful :)

Knee held up well, loose sleeves for the top-sets.

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Wednesday 31 Oct

Sheiko 5wk comp, Week 2, Day 2 - Skills

Squats

1x 2x 105, 1x 2x 130, 2x 2x 150, 3x 1x 170, 1x 1x 190, 1x 1x 200 equal Comp PB, 1x 1x 205 Gym PM

Bench

1x 2x 60, 1x 2x 72.5, 2x 2x 85, 2x 2x 97.5, 1x 1x 110, 1x 1x 115 Gym PB, 0x 1x 117.5 Fail

Deadlift

1x 2x 104, 1x 2x 130, 2x 2x 150, 2x 1x 170, 1x 1x 190, 1x 1x 200, 0x 1x 205

Happy with that... equalled my results on squat/dead from nationals, although the squat was a gym-rep (didn't break parallel), as was the 205 which was a "Gym PB". Same with bench - Gym PB at 115, but a diligent judge might have noticed my backside move... Not so much improvement on deadlifts, but the 200 was easier than in Dunedin, and the conversion from Sumo to conventional needs more work on technique.

All in all, not a bad day. :nod:

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Friday 02 Nov

Sheiko 5wk Comp, Week 2, Day 3

Squats [Warm-up 2x 10x 60]

Triples at 100, 120, two triples at 140 and four triples at 150.

Bench [Warm-up 1x 10x 40]

1x 3x 67.5, 2x 3x 84, 4x 3x 90

Flat flies 10s at 15s, 17s, 20s, 23s and 25s

GMs 5s at 60, 70, 80, 90, 100 kg

Done like a done thing. No real commentary, except DB flies w/ 25s.. ow! :shock: I think I'll be paying for that in the morning :nod:

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Monday 05 November

Sheiko 5wk comp, week 3, day 1

Squats [Warm-ups lots of 60s]

2x 2x 110, 1x 2x 130, 1x 3x 140, 2x 2x 150, 2x 2x 160

Bench [Warm-ups 2x 10x broomsticks]

1x 10x 60, 1x 5x 70, 1x 4x 80, 2x 3x 86, 3x 3x 97.5, 1x 1x 102.5 and 1x 1x 107.5

Incline flies, 10x at 12s, 15s, 17s, 20s, 23s and 25s

Hypers 20x bw, 10x +20, 7x +30, 6 +40, 7x +40.

Done... starting to sweat the lock-out in bench... I know it's as far as it'll go, but it doesn't look like it...any ideas ?

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Wednesday 07 November

Sheiko 5wk comp, week 3, day 2

Deads with pause at knee [warm-up 2x 10x 60]

2x 2x 120, 1x 1x 140, 1x 3x 150, 2x 3x 160

Bench [warm-up lots x broomsticks, 1x 5x 60]

3x 3x 70, 1x 2x 80, 1x 2x 85, 1x 3x 90, 2x 2x 97.5

Flat flies 10s at 15s, 17s, 20s, 23s and 25s

Rack Pulls 1x 6x 130, 1x 2x 150, 2x 2x 170, 1x 2x 180, 1x 2x 200 and 1x 1x 210 Gym PB.

Powerbag lunges 4x 8/side x 20kg bag.

Happy with most of that - the paused triples at 160 were not my favorite thing, but they got done. The 210kg rack pull felt good.. now all I need to is learn how to get fast off the floor to mid-shins :think: :shrug:

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Friday 09 Nov

Sheiko 5 week comp, week 3, day 3

Bench [warm-ups, dislocations and rotations]

1x 3x 70, 1x 3x 80, 1x 3x 90, 2x 3x 100

DB Flies - 10s at 12.5s, 15s, 17.5s, 20s and 22.5s

Squats

2x 3x 110, 1x 2x 130, 1x 3x 140, 1x 3x 150, 2x 3x 160

Standing GMs - 5s at 60, 80, 90, 100, 100kg

All good, didn't try and push too hard, one knee sounds like sack of dried walnuts.

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Monday 12 November

Sheiko 5wk Comp, Wk 4, Day 1

Squats [warm-ups loads x 60, 2x 5x 100]

1x 3x 120, 1x 2x 130, 1x 2x 140, 2x 2x 160, 1x 2x 170

Bench [warm-up dislocations n 2x 20x bar]

2x 2x 70, 2x 2x 80, 4x 3x 100 - last reps of working sets paused.

Incline flies 10s at 15s, 17s, 20s, 23s and 25s

Did some rack walk-outs for confidence - 200 (prev comp PB, not too bad, 1/4 squats). 210 - felt good. 220 - hmmm, this is heavy, but on a good day, who knows. TP says "Try 240" - can un-rack it, walk out, break knees, sink 5-6cm... but wasn't going to try deeper. Happy I'm finally "not pretending" cos I could see the bar bending.

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Wednesday 14 November

Sheiko 5 week Comp, Week 4, Day 2

Bench [after warm-ups]

2x 3x 70, 2x 3x 70, 2x 3x 80, 2x 3x 97.5 and 1x 3x 100 paused

Deadlifts

1x 5x 120, 1x 3x 130, 1x 3x 140, 1x 3x 150, 1x 3x 170 and 1x 3x 180.

Flat flies 10s at 15s, 17s, 20s, 22s and 25s

Powerbag lunges 4x 8/side x 20kg bag.

Have to say I am NOT a great fan of lunges... cardio :crazy:

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Thursday 15 November

Did 30m of heavy bag work for cardio - very therapeutic too :)

Friday 16 November

Sheiko 5 week Comp, Week 4, Day 3

Squats [after warm-ups]

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

Bench

1x 3x 70, 1x 1x 80, 2x 2x 90 paused.

Flies 10s at 15s, 17.5, 20, 22.5 and 25s

GMs - 5x 5x 60

Rattled thru it pretty quickly at lunchtime - sank the 160s and 180s, comfortable with that, and the paused 90s were good.

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Sunday 18 November

Sheiko 5 week Comp, Week 5, Day 1

Deadlifts [after warm-ups]

1x 3x 120, 2x 2x 140, 2x 2x 140

Bench

2x 2x 70, 2x 2x 80, 4x 3x 100, last set all singles, paused.

Deads felt amazingly light, but that's what the rx said... bench was a bit more of a grind, but good enough. Was focussing as much on little points like keeping feet still, stopping backside from lifting, and watching lock-out. All good.

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Tuesday 20 November

Sheiko 5wk Comp, week 5, Day 2

Bench - warm-ups then

1x 3x 60%, 2x 3x 70% and 3x 2x 80%

Squats - warm-ups then

1x 3x 50%, 2x 3x 60% and 3x 2x 70%

Did them all nice and strict, playing the cue-track in my head... just chucks for squats, not squat shoes, no belt or knee sleeves. Felt OK. Now, something of a de-load...

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Saturday 24 November

Bledisbro Report

Squats - as always, having watched the three flights before me not making depth, I was a little conservative with my opener.

180 kg www

200 kg rrr - stopped too high

205 kg wwr 5 kg pb -

Bench - conservative opener

100 kg www

115 kg www 5 kg pb

120 kg rrr - got the bar about 10cm up but stalled and couldn't shift it.

Deadlift - again with a conservative opener.

180 kg www

200 kg www

210 kg www 5 kg PB and 10 kg better than Nationals.

Total 530 - up 85 kg on last year's BBro twelve months ago, and 20 kg up on Nationals.

Overall - I was very happy indeed with that.... especially considering the lengths I had to go to to stay in my weight class, weigh in last then play catch-up with the calories.

Squats - "memory for depth" is getting better, my last squat was much better than the second attempt, smoother on the way down, all the way down, and sitting back on heels coming up straight.

Bench - never my strongest lift, was the runt in my flight for this lift. Managed to capitalise on the gains I'd seen in training, but need to work harder on driving thru that sticking point. Probably some board work will help with that?

Deadlift - I wasn't looking forward to deadlifts, they'd not been clicking in training, but the atmosphere at the BBro's gotta be good for at least ten kg, 'cos the 180 flew up, 200 likewise, but the 210 felt to me like my best lift of the day.

Total - 530, was five kg short of my goal. 535 would have qualified me for Oceanias, but... it's too soon, the qualifying events have to be within twelve months. But for me, to have added 20kg in three months is proof that with attention to detail, I can probably meet the standard at the CDs next year, which is a milestone to achieve. I don't know that I could actually go - simply passing the qualifying mark doesn't mean I'm even close to being competitive, but it does give me something to aim at...

Thanks to Warren, Ruth and family, the refs who spent a long day, the spotter-loaders, and the great Powerhouse team for a fantastic event. Thanks to TheMightyQuinn for all the encouragement in training, and to Vee for running cards all afternoon. Finally, thanks also to the great folks in my flight - awesome lifting all around. :clap:

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