steak 42 Report post Posted October 15, 2012 Happy Birthday for the other day...Good to see your still into that sick form of torture...cardio Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 15, 2012 Happy Birthday for the other day...Good to see your still into that sick form of torture...cardio Cheers, Cap'n :salute: Yep, sometimes a powerlifter has to go hi-reps :naughty: Share this post Link to post Share on other sites

bar-belle 14 Report post Posted October 15, 2012 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: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 16, 2012 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.... Back to Boris tomorrow, Bench-deads-bench up to a much more respectable 85% for easy-to-count sets of two :oops: :grin: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 17, 2012 Wednesday 17 OctoberSheiko #29, Week 4, Day 4 - double order of bench with a side of deadliftsBench [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 170Bench1x 5x 60, 1x 5x 72.5, 4x 5x 85Flies - flat, 10s at 12s, 15s, 17s, 20s and 22sBonus cardio - playing "find the pairs of dbs" and picking up after the kiddies have been playing with them... grrr 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: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 19, 2012 Friday 19 OctoberSheiko #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. Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 22, 2012 Monday 22 October5-week pre-comp Sheiko Week 1 Day 1Bench Press [20x 40 warm-up] 1x 3x 67.5 ,1x 3x 80, 1x 3x 85, 2x 3x 90, 1x 3x 97.5, 1x 2x 102.5Flat 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... 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: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 24, 2012 Wednesday 24 OctoberSheiko 5wk, Week 1, Day 2Deads [warm-up 2x 10x 60]1x 3x 105, 2x 2x 130, 2x 3x 150, 3x 2x 160, 4x 2x 170, 2x 2x 180Bench [warm-up 2x 10x broomsticks]1x 3x 70, 1x 3x 80, 1x 3x 85, 1x 3x 90 and 1x 2x 100Incline flies 1x 10x 12s, 15s, 17s, 20s and 22sT-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 Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 26, 2012 Friday 26 OctoberOh-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: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 28, 2012 Sunday 28 OctoberDid 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. Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 29, 2012 Monday 29 OctoberSheiko 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, 170Bench 1x 5x 60, 1x 2x 72.5, 1x 4x 85, doubles at 90, 95, 100Flies 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. Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted October 31, 2012 Wednesday 31 OctSheiko 5wk comp, Week 2, Day 2 - SkillsSquats1x 2x 105, 1x 2x 130, 2x 2x 150, 3x 1x 170, 1x 1x 190, 1x 1x 200 equal Comp PB, 1x 1x 205 Gym PMBench1x 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 FailDeadlift1x 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: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 2, 2012 Friday 02 NovSheiko 5wk Comp, Week 2, Day 3Squats [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 90Flat flies 10s at 15s, 17s, 20s, 23s and 25sGMs 5s at 60, 70, 80, 90, 100 kgDone 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: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 3, 2012 Nope, no major ill effects from those 25 kg flies... must try harder :nod: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 5, 2012 Monday 05 NovemberSheiko 5wk comp, week 3, day 1Squats [Warm-ups lots of 60s]2x 2x 110, 1x 2x 130, 1x 3x 140, 2x 2x 150, 2x 2x 160Bench [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 107.5Incline flies, 10x at 12s, 15s, 17s, 20s, 23s and 25sHypers 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 ? Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 7, 2012 Wednesday 07 NovemberSheiko 5wk comp, week 3, day 2Deads with pause at knee [warm-up 2x 10x 60]2x 2x 120, 1x 1x 140, 1x 3x 150, 2x 3x 160Bench [warm-up lots x broomsticks, 1x 5x 60]3x 3x 70, 1x 2x 80, 1x 2x 85, 1x 3x 90, 2x 2x 97.5Flat flies 10s at 15s, 17s, 20s, 23s and 25sRack 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: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 8, 2012 Thursday 08 NovEntry form delivered for BBro - now, who sells HTFU pills Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 9, 2012 Friday 09 NovSheiko 5 week comp, week 3, day 3Bench [warm-ups, dislocations and rotations]1x 3x 70, 1x 3x 80, 1x 3x 90, 2x 3x 100DB Flies - 10s at 12.5s, 15s, 17.5s, 20s and 22.5sSquats 2x 3x 110, 1x 2x 130, 1x 3x 140, 1x 3x 150, 2x 3x 160Standing 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. Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 12, 2012 Monday 12 NovemberSheiko 5wk Comp, Wk 4, Day 1Squats [warm-ups loads x 60, 2x 5x 100]1x 3x 120, 1x 2x 130, 1x 2x 140, 2x 2x 160, 1x 2x 170Bench [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 25sDid 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. Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 14, 2012 Wednesday 14 NovemberSheiko 5 week Comp, Week 4, Day 2Bench [after warm-ups]2x 3x 70, 2x 3x 70, 2x 3x 80, 2x 3x 97.5 and 1x 3x 100 pausedDeadlifts1x 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 25sPowerbag lunges 4x 8/side x 20kg bag.Have to say I am NOT a great fan of lunges... cardio :crazy: Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 16, 2012 Thursday 15 NovemberDid 30m of heavy bag work for cardio - very therapeutic too Friday 16 NovemberSheiko 5 week Comp, Week 4, Day 3Squats [after warm-ups]3x 2x 120, 1x 2x 140, 1x 2x 160, 1x 2x 180Bench1x 3x 70, 1x 1x 80, 2x 2x 90 paused. Flies 10s at 15s, 17.5, 20, 22.5 and 25sGMs - 5x 5x 60Rattled thru it pretty quickly at lunchtime - sank the 160s and 180s, comfortable with that, and the paused 90s were good. Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 18, 2012 Sunday 18 NovemberSheiko 5 week Comp, Week 5, Day 1Deadlifts [after warm-ups]1x 3x 120, 2x 2x 140, 2x 2x 140Bench2x 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. Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 20, 2012 Tuesday 20 NovemberSheiko 5wk Comp, week 5, Day 2 Bench - warm-ups then1x 3x 60%, 2x 3x 70% and 3x 2x 80%Squats - warm-ups then1x 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... Share this post Link to post Share on other sites

teamfatboy 197 Report post Posted November 24, 2012 Saturday 24 November Bledisbro ReportSquats - as always, having watched the three flights before me not making depth, I was a little conservative with my opener.180 kg www200 kg rrr - stopped too high205 kg wwr 5 kg pb - Bench - conservative opener100 kg www115 kg www 5 kg pb120 kg rrr - got the bar about 10cm up but stalled and couldn't shift it. Deadlift - again with a conservative opener.180 kg www200 kg www210 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: Share this post Link to post Share on other sites

Gym rat 41 Report post Posted November 24, 2012 good report TFB and well done as well :clap: :clap: Share this post Link to post Share on other sites