Finishing 2010 with volume

[teamfatboy]

Weds 4 Aug

RIP LT O'Donnell

Conditioning work - reprise of 29.1.1

BB Bench

1x 5x 50% 50kg

2x 4x 60% 60kg

2x 3x 70% 70kg

5x 3x 80% 80kg

BB Squat

1x 5x 50% 90kg

2x 5x 60% 110kg

5x 5x 70% 130kg

BB Bench

1x 5x 50% 50kg

1x 5x 60% 60kg

4x 4x 70% 70kg

Ran out of time, didn't fit in db flies or standing GMs, must do better :naughty:

[teamfatboy]

Thursday 5 Aug

Went to the gym, realised it was supposed to have been a rest day, so turned to cardio...

HIIT on spin bike

2m warm-up

10x 30s on/ 30s off

2m recovery

10x 60s on/ 30s off

1m30 recovery

10x 90s on/ 30s off

2m recovery

6m out of the saddle

2m recovery

60m and change, 877 cals. Not enough for a mallowpuff...

Reprise of 29.1.2 tomorrow, loadsa deads \:D/

[bar-belle]

Thursday 5 Aug

Went to the gym, realised it was supposed to have been a rest day, so turned to cardio...

cardio :? good on ya for doing something on your rest day! I should take a leaf out of your book.

[teamfatboy]

Having been thwarted, frustrated, stymied and generally mucked-about, I made it to the gym today :oops:

Monday 9 August

Reprise of 29.1.2

BB Deads

1x 5x 50% 90kg

2x 4x 60% 110kg

2x 4x 70% 130kg

4x 3x 80% 150kg

DB Flies

5x 10x 15s

Bench Dips - feet on swiss ball

5x 10x BW

Rack Pulls

1x 5x 55% 100kg

1x 4x 65% 120kg

2x 4x 75% 140kg

2x 3x 85% 160kg

2x 3x 85% 140kg... no, not a typo, it was only when I started to struggle that I realised I was reading the wrong column, the figures were for the wrong 1RM :doh: , so I re-set and finished.

Now here's a question: if you're a PT and you're looking for a bench for a client. You look around, and you see a guy doing bench-dips, arms on one bench, heels on another. Do you ask him if he's using the bench his feet are on? WTF ? But, making gurls cry is not my idea of fun, so I let her take the bench and finished using a swiss ball. I figured my core could use the extra work stabilising feet :grin:

[teamfatboy]

Weds 11 Aug

A reprise of Sheiko 29, Week 1, Day 3

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

DB Flies

5x 10 reps 12kg dbs - had to do them on a swiss ball 'cos all the benches were in use, so the abs scored a bonus w/o

BB Squats

1x5 50% 90kg

2x4 60% 110kg

2x3 70% 130kg

5x3 75% 140kg

Seated Good Mornings

5x5 - 40kg bar.

Some stretches, and done.

[teamfatboy]

Thursday 12 Aug

Quick session, before a rest and a run at a post-Boris test.

Tried bench tonight with PT:

5x 50% 50kg

5x 70% 70kg

5x 80% 80kg...

3x 90% 90kg

3x 95% 95kg PB \:D/

2x 100% 100kg PB :dancing:

1x 105% 105kg PB :jive: plus a "one-board" - no touch-and-pause on the second rep.

The 2x 100, 1x 105 got the three whites from PT... no cheating going on.

That was with no creatine, no beta-alanine, no nothing, but now I know what to expect at the weekend when I give it a serious run. There "should" be a 110kg in there, which would be a 20kg PB.

Closing Credits: This episode brought to you by Steak and the Pman.... without whose sage advice this little story would likely not have ended so well, and by long-suffering PT who humours geezer clients. Thanks guys.

[Chillicat]

Oh wow, that's awesome - fantastic work \:D/ :clap:

[rimma]

3x 95% 95kg PB \:D/

2x 100% 100kg PB :dancing:

1x 105% 105kg PB :jive: plus a "one-board" - no touch-and-pause on the second rep.

Good work bro you must be super stoked! Good luck with hitting 110

[steak]

Well done mate :clap: Make sure you rest up good before you test...no sneaky cardio sessions eh..bit of stretching and refueling allowed though

[Old Bull]

And done...

Happy with that - had the Pman's advice about 'conservative is best' playing on a loop throughout, but after this session I genuinely believe that the 1RM is about right for both squats and bench. Will definitely be lowering it for deads tho, and will look to get some specialist coaching on that to make sure I do better next time. I might have to schlepp up to the 'House to do it...

Товарищ будет ждать Вас

Thursday 12 Aug

Quick session, before a rest and a run at a post-Boris test.

Tried bench tonight with PT:

3x 95% 95kg PB \:D/

2x 100% 100kg PB :dancing:

1x 105% 105kg PB :jive: plus a "one-board" - no touch-and-pause on the second rep.

The 2x 100, 1x 105 got the three whites from PT... no cheating going on.

That was with no creatine, no beta-alanine, no nothing, but now I know what to expect at the weekend when I give it a serious run. There "should" be a 110kg in there, which would be a 20kg PB.

сильный товарищ :clap: :clap: :clap:

[Big john]

Ahhh another solid day at the office in the hammer and sickle land...WTG bro awsome work, 29 really took care of ya!!

[teamfatboy]

Oh wow, that's awesome - fantastic work \:D/ :clap:

Cheers CC

Good work bro you must be super stoked! Good luck with hitting 110

Thanks Rimma' date=' I shall be happy with that... it was a goal for the year to break the pesky plateau and if I can get the 110, it'd be a bigger win than Lotto !

Товарищ будет ждать Вас

сильный товарищ :clap: :clap: :clap:

Большое спасибо, товарищ. Может быть, однажды Я приду к дому боли :nod:

Well done mate :clap: Make sure you rest up good before you test...no sneaky cardio sessions eh..bit of stretching and refueling allowed though

Thanks for the help, Cap'n... question: how do I get that special secret after-training cake you fellas keep talking about :grin:

Ahhh another solid day at the office in the hammer and sickle land...WTG bro awsome work' date=' 29 really took care of ya!![/quote']Yep, 29's delivered on the promises. Hell, even if I only get a 180 squat and 160 dead, I might break the 1000lb mark :pray:

[Big john]

Thanks for the help, Cap'n... question: how do I get that special secret after-training cake you fellas keep talking about :grin:

get a huge total bro then we'll talk cake :pfft: :pfft:

[bar-belle]

Awesome stuff there TFB :clap:and au naturalle too

[morattigirl]

Wicked TFB!! Good work :clap:

[steak]

question: how do I get that special secret after-training cake you fellas keep talking about :grin:

simple and complex carbs + taste + a good shake = equal PWO satisfaction. Anytime your up I can dial one in for you...or for that matter when we come down to invade the House for a few days :grin:

[teamfatboy]

thanks folks

Busy resting up, I think Sunday some time I'll see what Boris has really done to me - or at least to my squat, bench and deadlift.... :pray:

[Old Bull]

Товарищ будет ждать Вас

сильный товарищ :clap: :clap: :clap:

Большое спасибо' date=' товарищ. Может быть, однажды Я приду к дому боли :nod: [/quote']

больше чем счастливое, чтобы иметь Вас молодой робот

[teamfatboy]

Товарищ будет ждать Вас

сильный товарищ :clap: :clap: :clap:

Большое спасибо' date=' товарищ. Может быть, однажды Я приду к дому боли :nod: [/quote']

больше чем счастливое, чтобы иметь Вас молодой робот

Я не молод, я не сильна. Я никогда не буду моложе, но я буду сильнее :phear:

[Old Bull]

Большое спасибо, товарищ. Может быть, однажды Я приду к дому боли :nod:

больше чем счастливое, чтобы иметь Вас молодой робот

Я не молод, я не сильна. Я никогда не буду моложе, но я буду сильнее :phear:

Разговорный как истинный ученик Бориса товарищ

[steak]

8) at the Russian

[startinfromscratch]

were/what sites you guys get the russian from?!

[Old Bull]

were/what sites you guys get the russian from?!

Mine

http://translation2.paralink.com/

[teamfatboy]

were/what sites you guys get the russian from?!

Mine

http://translation2.paralink.com/

and mine's Google translate

Борис мастер, я просто ученик

[teamfatboy]

And so, it came down to this...

Sunday 15 August: Sheiko 29 - the test (and yes, I know that technically #29 may not call for one, but wtf....)

BB Squat

1x 3x 50% 90

1x 3x 60% 110

2x 2x 70% 130

1x 2x 80% 150

1x 1x 90% 160

Opener 1x 1x 95% 180 kg PB

2nd attempt 1x 1x 102% 185 kg PB

3rd attempt 1x 1x 104% 190 kg PB

BB Bench

1x 3x 50% 50

1x 3x 60% 60

2x 2x 70% 70

1x 2x 80% 80

1x 1x 90% 90

Opener 1x 1x 95% 100 kg PB

2nd attempt 1x 1x 102% 105 kg PB

3rd attempt 1x 1x 104% 110 kg Missed - faintest of spot at the sticking point.

Deadlift

1x 3x 50% 80

1x 3x 60% 100

2x 2x 70% 120

1x 2x 80% 130

1x 1x 90% 150

Opener 1x 1x 95% 160 kg

2nd attempt 1x 1x 102% 165 kg PB

3rd attempt 1x 1x 104% 170 kg PB

Followed a test protocol from Steak, worked a treat. The squats were good - Greg the spotter reckoned even the 190 kg looked good. Felt like there might have been more in the tank, but that's for Sheiko II - the return of the Russian later in the year. Bench... stuck about the 1-board mark, Greg said he only had two fingers per side assistance, reckon I'd have nailed 107.5 kg. Deads: I based the protocol on the 160kg 1rm I was advised to, and managed to get a clean 170 kg out, under the eyes of one of the gym staff.

So, all in all, 190 + 105 + 170 equals 465kg.

I'm not claiming these were to PL standards - the squats were (Greg's words) "pretty near parallel", the bench touch/pause/lockout on the 105, but the deads were ugly.....

But, when I give it another run in the build-up to Xmas, I reckon they'd probably pass muster. I'll be working on depth/ skills for the next month or so (oh, and cleaning the dags out of the diet :oops:).

Closing words: Back in January I said:

• Push Bench to over 90, Squat and Dead to 180 or better by Xmas '10.

So... we're getting there :nod: