PeterDolan Posted November 24, 2012 Report Share Posted November 24, 2012 Good lifts but your progress is huge! Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted November 24, 2012 Author Report Share Posted November 24, 2012 Good lifts but your progress is huge!Cheers PD - great to see you having some fun out there too! Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted December 7, 2012 Author Report Share Posted December 7, 2012 Saturday 8 DecemberStarting to put together a plan for next year, with the goal of meeting the qualifying standard for Oceanias, and pursuing some goals through the year. I'm not sure how selection works, but I know the goal is a good one, regardless.I am currently 5kg short of the M2 standard (530 at BBro versus, I understand, 535 required for "Brown" standard in U120) - that's well within reach. Post BBro impressions were that if I'd backed myself harder I'd have got 210/115/215... but that's part of the head-games around competing, eh. But, over the course of 2012, the bodyweight's crept up and for a number of reasons I'm looking hard at dropping into the U105s - which of course are far more heavily contested, but that's the trade-off :cool: so I'll be looking to make that a goal. Current PBs are 205, 115, 210 - I will be pushing hard to get to 225 / 125/ 225 by the North Islands or a June novice meet, which would be the "Black" standard for U105s. Ideally, I'd like to get there by the CDs in March, but as TMQ, HJP and Tutua have all shown, losing weight has a negative impact on strength goals, and this year's results suggest I get only 5-10 kg every three months, and that I'm surely getting close to having exhausted the easy gains that you get when you're a novice. I'll be looking to make sure I qualify for Nationals (does the '12 BBro count as a qualifier for the '13 Nationals since it's less than twelve months away, or do I need to re-qualify next year?). Nationals at the 'House will be off the hook and I want to be a part of it. All this is still raw, btw - I have muttered about trying a squat suit or shirt over the summer, but I think I'm possibly still too sloppy in form/ too much of a novice to really worry about equipped lifting. What am I thinking of doing to get there:a. I've emailed Tutua's diet guru to see what he can do; b. as far as training plans go, I've really only used Sheiko, and then just #29 and a 5wk comp plan, I've never tried #37 for instance. I like Sheiko, I can fit it into my life, but it does tend to beat up on a guy, and maybe it's time to think about alternatives. I do know I get better results when the plan's structured - the Sheiko spreadsheet takes the variables out when it says 6x 3x 80%, that's what I do, and that's one of the reasons I like it.So, what alternatives SHOULD I be thinking about ? All advice welcomed Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted December 10, 2012 Author Report Share Posted December 10, 2012 Monday 10 DecemberCrossFitStrength 5x5 strict press - 35, 35, 40, 40, 40WoD: 8m AMRAP 3x db clean and press, 5x burpees to bar, 7 sit-ups. 5 rounds and a set of C&P.Light Power workout after workFront Squats 5x 40, 50, 60, 60 and backsquat 5x 100DB Bench 10s at 25, 28, 30, 32 kgsEZ-bar preachers 10s at something, something more, and something heavy. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted December 11, 2012 Author Report Share Posted December 11, 2012 Wednesday 12 DecemberCrossFit at 6amSkill - Turkish Get-ups... Hint for the unaware: not as easy as you'd thinkStrength - BB Thruster - 5s to warm-up then triples to gauge 1RM. Finished with 4x 40 kg, limited by elbow flexibility preventing me from racking on claviclesWoD3 Rounds For Time of12 Hand Release Push Up 12 Pull Up (scaled to ring-row) 12 Kettle Bell Swing 24kg Rx 6m33... slow slow slow, but did the press-ups and KB swings to RX. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted February 25, 2013 Author Report Share Posted February 25, 2013 Monday 25 February This evening Boris Sheiko inflicted his revenge for straying from the one true path.... started my prep for the CDs with what should have been a nice simple Sheiko #29 and whack - :puke: it was a test...Sheiko #29, Week 1, Day 1 Bench [warm-up 1x 20x 40]1x 5x 60, 2x 4x 70, 2x 3x 89, 5x 3x 90Squat [warm-up 2x 5x 60]1x 5x 110, 2x 5x 130, 5x 5x 150 Bench 1x 5x 60, 1x 5x 70, 4x 4x 80. Ran out of time at this point, will be doing press-ups and good mornings for accessory work in a minute...But ZOMG it was hard, those working sets of squats at 5x5 were "interesting", the bench perhaps less so. Some of it could have been 'cos I was on comparatively low carbs, but a lot of it's down to the slack-ass summer.... Back into it, anyways, now all I need to do is keep it up for nine weeks :pray: Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted March 2, 2013 Author Report Share Posted March 2, 2013 Saturday 02 MarchTrying to fit the programme 'round my lifeSheiko #29 - Week 1, day 2Deads [warm-up 1x 10x 60]1x 3x 1052x 3x 1302x 3x 1504x 3x 160Incline Flies 10x at 15, 17, 20 then realised it was supposed to be a press :doh: so 4x at 23, 25Dips - 5x 10x Random rack pulls - the NZAesthetics brigade were all over the place - squatting bare-bar on a Bosu ball in the squat rack, shadow-boxing between sets of 30kg o'head press... Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted March 4, 2013 Author Report Share Posted March 4, 2013 Monday 4 MarchSheiko #29, Week 2, Day 1Squats [warm-up 1x 10x 60]1x 5x 105, 1x 4x 130, 2x 3x 150, 1x 2x 170, 3x 2x 180 - belt from 150 upwards.Bench [1x 10x 60]1x 5x 70, 2x 3x 80, 5x 3x 92.5Machine flies, 3x 10x something or other... meh, it's a machine, who cares. Accessories and front squats to come. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted March 6, 2013 Author Report Share Posted March 6, 2013 Wednesday 06 MarchSheiko #29 Week 2 Day 2 Deads 1x 5x 105, 1x 5x 130, 2x 3x 150, 2x 2x 170, 2x 2x 180...tried some 190s but they weren't moving. Still, Boris only wanted 160s so I'm happy enough for 8 weeks out. Bench 1x 10x 60 2x 6x 70, 2x 6x 80, 2x 6x 85 Ran out of time at this point.... but everyday life's a necessity to pay the bills.... Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted March 8, 2013 Author Report Share Posted March 8, 2013 Friday 08 MarchSheiko #29, Week 2, Day 3Squats 1x 5x 100, 1x 4x 130, 2x 3x 150, 4x 2x 170 and 1x 2x 175Bench1x 10x 60, 1x 5x 70, 2x 3x 80, 1x 2x 95, 1x 2x 100, 1x 3x 90, 1x 5x 80 and 1x 7x 70..at which point the clock ran out... some press-ups to flush things out... Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted March 11, 2013 Author Report Share Posted March 11, 2013 Monday 11 March Sheiko #29, Week 3, Day 1Squats1x 5x 60, 2x 5x 100, 1x 5x 120, 1x 4x 150 (+b), 1x 3x 160 (+b), 1x 3x 160 (belt goes ping) 1x 3x 150 (-b), 3x 3x 160 (-b)Bench1x 5x 60, 1x 5x 70, 2x 3x 82.5, 4x 3x 92.5.... On the last rep of the second triple at 160, the buckle on my 18-month old Outback let go... thanks to TMQ for the assist with the dismount. I rolled forward, otherwise I'd have thought to drive it out. Looking at the fractures, it seems at least one bend may have had a crack in it during the bending, which got contaminated during the plating. If you look at the (very blurry) pic you can see the darker piece on the end of the rod.So, shopping for a welder, and a new belt, for CDs... but happy enough to have felt reasonably confident at 160. I thought about trying 170, but by then my head wasn't in it. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted March 18, 2013 Author Report Share Posted March 18, 2013 Monday 18 MarchSheiko #29, Week 4, Day 1Squats2x 5x 60 warm-up1x 5x 1101x 4x 1302x 3x 150 +sleeves1x 3x 180 + useless gym-rat belt4x 3x 170 + beltBench1x 10x 40 warm-up1x 5x 651x 5x 755x 4x 90 - well, technically it was 4 sets and a triple, got stapled on the last rep... Random accessory work to finish.Was surprised at how ineffective the POS gym-rat belt was... it was a relic from before I saw the (powerlifting) light and sure, it had a nice 150mm tall, padded back section but was only 50mm wide at the buckle where it counted... but until the magicians recommended by OB wield their torches on my belt, it was better than nowt. Training's taking a bit of a back seat atm, moving house this coming weekend, but after that... time to get serious :naughty: Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted March 22, 2013 Author Report Share Posted March 22, 2013 Friday 22 MarchToday's workout will include squats, oh presses, deadlifts, and cardio... moving into our new house, a large truck's worth of stuff to go on, and off, in the space of an afternoon Normal training will resume shortly - onward to CDs and a qualifying total for the Classic Champs. Quote Link to comment Share on other sites More sharing options...
M.T Posted March 22, 2013 Report Share Posted March 22, 2013 Good luck with the move mate don't do what I did and bung your knee for a couple weeks :doh: See you CD's mate. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted April 1, 2013 Author Report Share Posted April 1, 2013 Good luck with the move mate don't do what I did and bung your knee for a couple weeks :doh: See you CD's mate.Cheers MT, managed to move without too much damage (well, apart from to wallet )Tuesday 02 AprilRandom get-back-into-groove workoutSquatsWarm-up 1x 10x 601x 5x 100, 1x 4x 130, 2x 3x 150, 2x 3x 160 (:doh: should have been 170) 2x 3x 170, 1x 3x 180, and a single at 190. Belted from 150, sleeves from 150. BenchWarm-up dislocations and 1x 10x 401x 5x 60, 1x 4x 70, 2x 3x 82.5, 2x 3x 92.5, 3x 2x 100DeadliftsWarm-ups 1x 10x 601x 5x 100, 1x 5x 130, 2x 3x 150, 2x 3x 170, 2x 2x 180, 1x 1.5x 180... belted from 150. Assessment: squats are on-track, bench probably hasn't suffered too much, but deadlifts are definitely not where I'd want them to be, and will repay some serious focus over the run-up to the CDs.... :oops: Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted April 6, 2013 Author Report Share Posted April 6, 2013 Saturday 06 April - three weeks to goPorirua City Fitness - nope, that closes at 5, wtf :doh:Thorndon City FitnessMil Press20x bar, 5s at 30, 35, 40, 45, 45, 45, 45 - missed a last-rep in one of the 45s, grip too wide. Pulled it in a bit at TP's suggestion, betterDeadlifts10x 100, 5x 140, 4x 160, 4x 170, 3x 2x 180 - tried 190 a coupla times, head wasn't in it, probably could have made it if fresher, but at least form's coming backBench10x 40, 8x 60, 5x 70, 5x 82.5, 3s at 90, 1x 2x 95, 3x 90, and a competition single at 95, TP reckoned there was a second rep there...Had to call time on it at that point, more time would have meant rack pulls and accessories... but things were feeling toasted at that point so it probably wouldn't have been too productive. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted April 12, 2013 Author Report Share Posted April 12, 2013 Friday 12 AprilSquats[warm-up 1x 10x 60, 1x 5x 100]1x 5x 140, 1x 3x 160, 1x 3x 170, 1x 2x 180, then 1x 1x 190 and 2x 1x 200.Belt and knee-sleeves from 160 upwards.Walk-out - 220kg, probably about top-quarter range. Felt good, probably just about within range.Walk-out - 260kg.. TMQ had racked the bar a notch lower in the rack than we normally use, so I just hopped under it and stood up a few times, probably only the top eighth... but knees were unlocked, knees were locked... and perhaps by the end of the year... Happy with that.... first 200kg was marginal for depth, but second was good on depth, came up OK. Must be the carry-over from the new belt... :-) : \:D/ Thanks to training partner for the workout - wouldn't have tried the 260 if he hadn't had it there... Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted April 15, 2013 Author Report Share Posted April 15, 2013 Monday 15 Aprilbit of a tester for bench and deadliftsBenchWarm-up - dislocations and round-the-worlds x heaps[1x 10x 40]1x 5x 60, 1x 5x 70, 1x 5x 80, 1x 3x 90, 1x 2x 100, 1x 1x 105, missed a 110 :madman: 2x 1x 100 pausedDeadlift1x 10x 100, 1x 5x 140, 1x 5x 160, 1x 2x 170, 1x 2x 180, 1x 1x 190 - had a go at 200 but kept stalling mid-shins so decided to keep it for competition. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted April 18, 2013 Author Report Share Posted April 18, 2013 Thursday 18 AprilAnother wee scoping session for CDsSquat:[warm-up 1x 10x 60]1x 5x 100, 1x 5x 120, 1x 5x 140, 1x 3x 160 and four or five singles at 180, working on reinforcing how low to go.... Bench[warm-up 1x 10x 60] 1x 5x 70, 1x 5x 80, 1x 3x 90, 1x one or two :shrug: at 95... and the clock ran out... Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted April 24, 2013 Author Report Share Posted April 24, 2013 Wednesday 24 AprilSeated DB Shoulder Press1x 10x 15, 1x 10x 20, 1x 10x 23Inclined DB Press3x10@20, 25, 30HS Row1x10@40, 1x 10x 50 (simultaneous), 1x 10x 60kg - alternate armsHyper Ext1x10 +10kg, 1x 10x +20, 1x 10x +40kgEZ Bar Curls3x10@27, 32, 27kgSeated DB Ext1x10@30, 1x 5x 40,1x 6x 40kgAnd then, 'cos CityFatness was having some sort of a competition, Row 500M 1:50s at 10 on the dial.... thought I was doing well 'til training partner came along and blew me outta the water with his 1m36.... And now we wait... Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted April 27, 2013 Author Report Share Posted April 27, 2013 Saturday 27 April - CD ChampsThe run-up.... was interesting. For a variety of reasons, I'd been staring at tripping out of the U120s and up into SHW, but thanks to advice from my training partner, and also this article on making weight I weighed-in just under the 120kg mark. Thanks also to my training partner for his support in the build-up...for a number of reasons, including moving house a month ago, training had been patchy - whilst I was reasonably confident in my squat, bench was down and deadlifts... I'd been struggling to move 190s in training.In order to make weight, I'd been paying attention to hydration but woke up dry, and stayed dry 'til weigh-in, then spent the rest of the day trying to stoke the fires with food and water, so much water... At this point I have to say many thanks to OB for pointing out what he'd already told me, that weigh-in was at 0730, not 9am... so, the first achievement was turning up on time. Having weighed in, and been told I was still U120, things got simpler 'cos I was able to define my goals:a. first, post a total (i.e. don't bomb out) to ensure I'm up for Nationals (as I understand it, my total from last year's BBro should have qualified me, but that needed to be coupled with a total at regionals); b. secondly, (re-qualify) for equipped nationals (whilst lifting raw) by exceeding 480; and c. thirdly, having a good hit-out to see how I'd been going. Squats:1. 180 WWW2. 195 WWW 3. 205 0r 210 - doesn't matter, I lost mental focus and didn't even come close to depth... rookie mistake, should have kept my head in the game. There was strength there and I feel I'd have made it were it not for not paying attention! :doh1:Bench:1. 100 WWW2. 105 WWW3. 110 WWW - Don't think I actually dropped a light, but got a strong suggestion about pointedly locking elbows after first lift, made sure of the other two.Deadlifts:1. 180 WWW2. 195 WWW3. 200 WWW - again, I can't recall whether I dropped any lights in deadlifts, but all three lifts were good so if there were any, it was only one Not claiming any perfection, just can't remember. Was actually relieved to pull a 200 after such a backwards build-up on deadlifts, and there might have been a little more in there. Total: 505.... and I'm actually quite chuffed about that.... it's only 5kg less than my total from Nationals (if i remember right) and whilst it's quite a bit less than the BBro last November, that total is more than I should have got for the amount of training I invested. Plus, I'm qualified for Nationals, and I can now start thinking about plans to build on that. My thanks again to OB and Mrs OB, to the CDPA for a superbly run comp, to the spotter-loaders, who must have had one heck of a day, 51 lifters!, the team on the desk, and to all the other lifters - it was an awesome day. Sorry we couldn't join you at the Genghis Khan.... Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 25, 2013 Author Report Share Posted May 25, 2013 Monday 20 Maystarted the build-up to NZPF Nationals by mapping back - it's eleven weeks yesterday....Sheiko #29, Week 3, Day 1Squats[warm-up 5s at 60, 100] 1x 5x 125, 1x 4x 150, 2x 3x 170, 4x 2x 190Metal flat shoes, belt from 150, knee sleeves from 170Bench[warm-up dislocations and 1x 10x 40]1x 5x 65, 1x 4x 75, 2x 3x 90...at which point the clock ran out... Not happy to have cut the workout short, but the doubles at 190 were OK. I've upped the 1RM settings to help lift my performance, we'll see how we go when I get to 90 or 95%...Plan at this stage is:a. half Sheiko #29 (2 weeks), b. full Sheiko #29 (4 weeks),c. Sheiko 5-week comp (5 weeks), which helps handling the taper.I'll do some cardio/ conditioning twice/week, and clean up the diet to drop a little weight and give me some room to power-up the carbs when needed. It's not imaginative, it's probably conservative, but I'm aiming to take a slightly risk-averse approach - better to train safe and get to compete, than pop a gasket in training and watch... Well, that's the plan.... now there's nothing to it but to do it Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 25, 2013 Author Report Share Posted May 25, 2013 Wednesday 22 MaySheiko #29, Week 3, Day 2Deficit Deads[warm-up- two tiles/foot for deficit, 1x 10x 60, 1x 5x 100]three tiles/ foot for deficit: 2x 3x 120, 2x 3x 140, 4x 3x 150 (belted)Bench[warm-ups dislocations times many, 1x 10x 40]1x 5x 62.5, 1x 4x 75, 2x 3x 90, 3x 2x 100, 1x 2x 105, 1x 1.5x 105 (stapled), 2x 3x 100Rack-pulls - bar mid-shins[warm-ups 1x 10x 60, 1x 5x 100]1x 4x 140, 2x 4x 160, 2x 3x 180... then the wheels came off.Script called for 3 doubles at 205, but something pinged in right lumbar, so gave it away.... nothing serious, from how it feels, nothing some nurofen gel and anti-inflammatories won't fix Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 25, 2013 Author Report Share Posted May 25, 2013 Thursday 23 MayCardio - circuit class - 12 stations, twice through, in three blocks of eight, 1m block, 15s transitions. Ow. Friday 24 MaySheiko #29, Week 3, Day 3Squats w/ Metal flats [warm-up 1x 5x 60, 1x 5x 100]1x 5x 120, 1x 4x 140, 2x 3x 160 (+belt), 6x 3x 180 (+sleeves)Bench[warm-up dislocations x many]1x 5x 65, 1x 4x 75, 5x 3x 90.Squats took a while, ate into bench time. Scaled it back for bench a wee bit too... overall, though, happy with the top-set of squats... even tho the last set wasn't a triple but a 2+1 and a bit high to boot... first few were about RPE 8.5, getting up to 9.5 by the end. Total tonnage, 5360 kg in 31 reps. Not so happy about curtailing bench, though. Will have a study of the programme and workout which day (of Monday or Friday) I should cut short the full squat routine in favour of a full bench routine. But overall, not a bad way to finish the week. Quote Link to comment Share on other sites More sharing options...
teamfatboy Posted May 27, 2013 Author Report Share Posted May 27, 2013 Monday 27 May Sheiko #29, Week 4, Day 1Squats [Warm-ups 10x bar, 5x 60, 5x 100]1x 5x 120, 1x 4x 140, 2x 3x 160, 5x 5x 180Metal flats, belt from 160, sleeves for 180s.Bench[Warm-ups dislocations x heaps, 1x 10x 40]1x 5x 70, 1x 5x 82.5, 5x 4x 95Happy with that - although the conditioning stuff is still to come. The lighter volume made a difference on the squats, not quite such a grind, 4820 kg in 30 lifts.Bench was good too - despite cruddy blunt gnurling on bar at CF Thorndon, managed to knock out the fours...the cueing about trying to rip the bar apart seemed to help. Onward! Quote Link to comment Share on other sites More sharing options...
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