Finishing 2010 with volume

[teamfatboy]

Weds 7th July

Sheiko 29, Week One, Day Two - deads deads deads :shock:

Deadlift to the knees

1x 3x 80kg

2x 3x 100kg

2x 3x 112.5kg

4x 3x 130kg

Incline Bench

6x 4x 40kg

Bench Dips

5x 5x BW

Deadlifts from the knees

1x 4x 95kg

1x 4x 105kg

2x 4x 120kg

4x 4x 137.5kg

BB lunges

5x 5x 40kg

Abs - SB Crunches

3x 10x.

Stretches and done... again. 8)

All done raw, no straps, no belt, no chalk, no nothing.. opposed grip, regular stance deads. Used the power rack, apparently it's the only place in the gym where the floor's actually level. Used a couple of mats to get some height for the rack pull, the bar ended up about 4cm below bottom of kneecap, guess that's about right?

[teamfatboy]

Oh, and someone was having a good "push day"... looked like PBs going on over the other side of the room :nod: :clap:

[steak]

good session mate :clap: ...on some of the other templates this can be one tough day especially coming back for the second pulls :twisted:

[teamfatboy]

Thanks Steak, I was kinda happy, esp when I checked page one and found I failed on 130s back in January.

It's all good fun.... read Big John's journal, kinda looking forward to cracking on with it

[Chillicat]

Oh, and someone was having a good "push day"... looked like PBs going on over the other side of the room :nod: :clap:

Not quite any PBs but some pleasing bench presses and close grip presses. And I just love it now that I'm allowed back on the seated leg press and don't feel I HAVE to go to the squat rack every single gym visit - it's quite liberating to play on the fun stuff for a change :pfft:

I was wondering where your journal updates were - but I'm a bit slow and only just noticed you've changed your title :oops: . I'll be following your sheiko with interest!

[teamfatboy]

Thursday 8 July

Some more cardio: spin bike yadda yadda

2m warm-up, 10x 30s on/off, 1m30 recovery, 10x 60s on/30s off, and 6s 90s on/ 30s off, 1m recovery. Just enough for a mallowpuff.... :shifty:

[runveerun]

Thursday 8 July

Some more cardio: spin bike yadda yadda

2m warm-up, 10x 30s on/off, 1m30 recovery, 10x 60s on/30s off, and 6s 90s on/ 30s off, 1m recovery. Just enough for a mallowpuff.... :shifty:

one mallowpuff? :shock: yikes! I had a caramel slice today, the caramel slices in wellington are HUGE they don't make them like that anywhere else they are like 5cm thick here, not just in one place but at all the cafes I have been researching this phenomenon in :shifty:

God knows how much cardio one of those equals if all that is just one mallowpuff! :shock:

Can I still use the marathon from last years calorie deficient as collateral? :pray:

[teamfatboy]

one mallowpuff? :shock: yikes! I had a caramel slice today, the caramel slices in wellington are HUGE they don't make them like that anywhere else they are like 5cm thick here, not just in one place but at all the cafes I have been researching this phenomenon in :shifty:

If you like Caramel slice, for goodness sake never, ever, go to Timaru - home of the Famous Deanheath Custard Square - you'd need to be want to be Lisa Tamati to run off one of those! DAMHIK :shifty:

Thursday 8th July again

Some more cardio, did a Power [=Pump] class for laughs... it may actually have helped loosen up a tight quad that was niggling.

Still, I can tighten it again tomorrow, day 29.1.3

[Old Bull]

Товарищ Приветствовать Темный Сторона Наслаждайтесь Боль Победа от Сила

[teamfatboy]

Товарищ Приветствовать Темный Сторона Наслаждайтесь Боль Победа от Сила

Спасибо, мой новый брат в силе

Да, Тренировка с стальной силой строений :nod:

[teamfatboy]

Friday 9 July

Sheiko 29, Week 1, Day 3..... or "Boris Bites Back"

BB Bench

1x5 50% 50kg

1x5 60% 60kg

1x4 70% 70kg

2x3 75% 75kg

2x2 80% 80kg

2x3 75% 75kg

1x4 70% 70kg

1x5 60% 60kg

1x5 50% 60kg (yes, it should have been 50kg but I cbf stripping the 20s off)

DB Flies

5x 10 reps 12kg dbs

BB Squats

1x5 50% 90kg

2x4 60% 110kg

2x3 70% 125kg

5x3 75% 135kg

Seated Good Mornings

5x5 - 30kg bar.

Summary: got impatient, decided to increase the weights. Re-set the 1rm for bench from 90 to 100kg, and was comfortable with that - but resetting the 1rm for squats from 160kg to 180kg proved somewhat interesting.

The bench were all good - slow, pause, press. So, I know now that my earlier setting for bench was too light - which is encouraging.

The squats were all done without a belt - which made for some interesting face-pulls in the five sets of three reps at 75% load. Apart from the hips tucking-under if I forgot to look up, and the faint hint of good-morning on the drive, they were all good solid lifts tho, pretty much to parallel.

I called this "Boris Bites Back" 'cos it turns out my guesstimate of 1RM for squats was more accurate than bench was. Didn't need the bucket, but glad I didn't get any more cocky!

With the flies and good-mornings, I heeded Steak's hint to go light, and focus on the stretch and flushing the muscles. Not having done seated GMs before, that was kinda interesting.

Diet's been good - cleaner than at the start of the week, but one key thing I've got right is pre-WO creatine, L-glutamine and an energiser with L-arginine and caffeine.

Conclusion: we'll set on these weights for week two, but if the end result means I get to keep 1RMs of 180 squat, 180 dead and 100 bench, I'd be friggin ecstatic!

[steak]

Youve had a good week mate :clap:

Far too much cardio though :pfft: keep up the good fight, quality tucker and those goals will become very real very soon....liked your "Boris bites back"...know it well :twisted:

[Big john]

good wrap up for week one, awsome summary too. just belive in boris there will be times were you curse his name and days where u think he's the saviour of mankind :pfft: ...Also dont be afraid to round up on some of the sets, Round up if yr feeling strong, and round down afew kilos if yr feeling really tanked

[teamfatboy]

Yep, I've been watching you fellas talking about Sheiko, and I decided to round-up a little more aggressively next week... no more 1.25kg plates :oops:

I'll also be sticking to my rule that, once the weight's on the bar, you have to finish at that weight. So, for yesterday's squats (which were 135, after I'd upped the 1RM from 160 to 180), I was gonna grind out the 5 sets of three, even if I popped a blood vessel in the process!

OMG... I just looked at Week 2, day 1... 80% squats, not so much of a problem, but big (for me) front squats! :shock: If I can get out two front-squats at 108kg, that'll be a PB by more than ten kilos!.. Bring it on, Boris.. hit me with ya best shot!

[runveerun]

Far too much cardio

:nod: Don't you know it's bad for you?

decided to round-up a little more aggressively next week...

Go TFB! :clap:

Squat god is pleased

[teamfatboy]

There will be a short intermission (biz trip to Oz Sun-Tues) so Sheiko Date 29.2.1 will be Wednesday... wonder if I can justify carboloading :roll:

Alternatively, I'd better start meditating, anything to help me focus on smashing those oversized front squats :pray:

[runveerun]

Squatting is a good form of meditation followed by more squatting.

[teamfatboy]

Hotel gyms are afraid of heavy squatters :roll:

Maybe I'll do some... cardio! :pfft:

If the hotel does have a gym, I'll think about accessory stuff, arms, stretches, that kind of thing...

[teamfatboy]

Belts on front squats?

Newbie question: if I use a belt for heavy back- or box-squats, does it make sense to use it for front squats too, even tho the weight is lighter?

Today's Sheiko #29 calls for some front squats that are well above my current best (mostly shoulder limitations, not legs), but I'm thinking that the belt might well mean I can focus my concentration on shoulders, less on hips/core ?

Views?

[Big john]

i kept the belt on mind u i had it loose...if anything it was there so i could "push out" onto the belt

[steak]

I would think the "only if you need it" rule might apply here :wink:

[teamfatboy]

Wednesday 14 July

Sheiko #29, Week 2, Day 1

BB Squats 1x5x 90

1x4x 110

2x3x 125

5x2x 145

BB Bench 1x5x 50

1x4x 60

2x3x 70

5x3x 80

DB Flies 5x10x 15s

Pressups 5x10x BW

BB Front Squats 2x3x 80

Should have been 2x3x 90 but was three sets of two at 90

Then it should have been 4x2x 110, but I decided to start at 100, got two sets of two good reps out at 100, two singles at 110, and two more good reps at 100.

BB Good mornings 5x5x 60kg

Stretches and done.

Overall: the BB squats were fine, belted-up for the 145s but they were no trouble. That's at 80% of a 180kg 1RM. Same with the BB Bench, at 80% of a 100kg 1RM. But... as mentioned, my shoulders are lagging, so I was starting to second-guess myself on the BB front squats. The first two, at 45% of the 180kg 1RM (which is for back squats) were fine, but I couldn't keep the shoulders up for three consecutive reps at 90. However, I found some HTFU, and went up to 100kg for the four sets of two at 60% ofa 160kg 1RM. They went fine, and I managed two singles at 110kg (60% of a 180kg 1RM).

So, I think we'll leave the squat 1RM at 180kg for the moment, and aim to nail the front squats there. But, did I mention that even a pair of reps with good ROM at 100kg is a PB for fronts by ten kilos :jive:

[Chillicat]

But, did I mention that even a pair of reps with good ROM at 100kg is a PB for fronts by ten kilos :jive:

Yeeha! :clap:

[steak]

Good work! :clap:

[teamfatboy]

Went back to the front of the journal, found this

some goals

• 
  Front Squat Bodyweight for reps

So, by the end of #29 I should be able to tick that off!

And thanks to BigJohn and Steak for the advice,much appreciated, I belted-up for the last few sets of bb squats after I felt the hips start to tuck-under, and used it for Fronts to help me brace the core, try to stop the shoulders dropping.

Roll on 29.2.2 - looking forward to deadlift day \:D/