Finishing 2010 with volume

[steak]

Legs on fire, lungs ablaze

nice mate...its shit like that that'll melt it away

[atlkiwi]

Results have got to be in large part down to physio... the in-house physio in Thorndon really knows her stuff and has been very good about diagnosis and treatment. Can heartily recommend her :nod:

Great going on the PB's. You will have to let her know that she is partially to blame for the PB's

[teamfatboy]

Great going on the PB's. You will have to let her know that she is partially to blame for the PB's

Oh, I have, I have... I was kinda sceptical, thinking it was all in my head, but this lady knows musculature, and was able to demonstrate material improvements. I'm a believer :nod:

Thursday 25th Feb, Part Deux

KTSOOT (that's Kick the Sh!t Out Of TFB)... blitzkrieg training with PT. Today, the Blitzkrieg hit not Poland but Hamstrings....

Lying Leg Curls 3x12, 20s breaks

SLDLs 3x12, 20s breaks

SB Leg Curls 10x10, 10s breaks :shock:

I said "Hit me with your best shot"... and in the space of 20 minutes I was out for the count! All good, but tomorrow I may be walking funny... and I've just checked the schedule for tomorrow's routine workout: MOAR SLDLs. This is so not gonna be pretty :pale: :grin:

But hey, what doesn't kill ya, burns fat, right ? :nod:

[Chillicat]

and I've just checked the schedule for tomorrow's routine workout: MOAR SLDLs. This is so not gonna be pretty :pale: :grin:

:shock: Crikey! Your hammies are going to hate you by Saturday!

[runveerun]

The last set of ten was an absolute struggle, no doubt that it was a 9.5-10 out of 10 on the RPE scale. Legs on fire, lungs ablaze - thank goodness the dial on my MP3 player goes up to 11, to drown out my whimpering :shock: :roll:

Good stuff Mister TFB! Oh I remember HIIT now reading your journal, it is a great sense of achievement/death straight afterwards! :grin:

[teamfatboy]

Friday 25th Feb

BB Stiffleg Deadlifts [warmup, 12x 60, 12x 80] 7x4 120, 120, 130, 130, 140, 130, 130.

DB Bench Press 7x4 25s, 30s, 30s, 35s, 35s, 38s Fail, 35s

BB Upright Row 7x4 35, 35, 35, 40, 40 PB, 40, 45 PB

Happy with that - the SLDLs were good, the 120s flew up, the 130s were ok but when I got to the 140s, the last couple of reps had FAR too much back in it, so I dropped back to the 130s to keep the emphasis on hams. I think I can probably get the 140 kg next time if I pay closer attention to timing meals n stuff. DB Bench wasn't so smart, failed again on the 38s, so worked on form with 35s. The upright row was a 10kg PB at 45, for this routine at least.

Hate to think what hammies are going to feel like tomorrow, tho.

[teamfatboy]

Saturday 27 Feb

Cardio - TFB goes to the darkest corners.

Having read ThePman's great advice on HIIT, I decided to HTFU some more and go a'hunting pain on the bike during my pre-breakfast cardio.

2m warm-up

10 reps of 30s maximum power/ 30s recovery. Wheel speed peaked at over 80kph, but I couldn't hold it for more than 5s.

2m recovery

10 reps of 45s on/ 30s off - aiming for maximum anaerobic effect. Speeds down, still over 60kph, but holding for 45s

10 reps of 30s maximum power/ 30s recovery. Again, max wheel speed in the intervals exceeded 80kph as a spot reading.

2m recovery.

Faaark :pale: I think I'm beginning to understand what Pman's been explaining... I'll see if I can replicate it tomorrow.

And yes, I know wheel speed on a trainer isn't real world speed but it's the closest thing to a power gauge I've got. The resistance is constant, the gears I use are consistent, and (when I troubleshoot it) I'll be able to add cadence to the analysis.

[runveerun]

Saturday 27 Feb

Cardio - TFB goes to the darkest corners.

Having read ThePman's great advice on HIIT, I decided to HTFU some more and go a'hunting pain on the bike during my pre-breakfast cardio.

2m warm-up

10 reps of 30s maximum power/ 30s recovery. Wheel speed peaked at over 80kph, but I couldn't hold it for more than 5s.

2m recovery

10 reps of 45s on/ 30s off - aiming for maximum anaerobic effect. Speeds down, still over 60kph, but holding for 45s

10 reps of 30s maximum power/ 30s recovery. Again, max wheel speed in the intervals exceeded 80kph as a spot reading.

2m recovery.

Faaark :pale: I think I'm beginning to understand what Pman's been explaining... I'll see if I can replicate it tomorrow.

And yes, I know wheel speed on a trainer isn't real world speed but it's the closest thing to a power gauge I've got. The resistance is constant, the gears I use are consistent, and (when I troubleshoot it) I'll be able to add cadence to the analysis.

I think it's good and it's still something to aim at and keep a track of, you'll know if your going as hard as you have etc. Do you have any other options on your bike computer like HR etc?

[teamfatboy]

I'm using the speed/ cadence on a Polar HRM, which also gives max/ave HR, cals, time in zones... all the good anorak-y stuff :nod:

What I'm trying to do is:

a. learn what it feels like to do the best cardio for fat-burning;

b. describe that in terms that I can use for repeatability - to stop me from saying "meh - close enough"; and

c. gauge any improvements as I keep on keeping on....

Frinstance, my speed in the RTB was 7m kms, but by June I want to be comfortable at 6min kms. I will be damned if I can't use all the cardio I'm doing now to break the 60 minutes for the 10k :madman: :grin:

[teamfatboy]

Sunday 28 Feb

Early morning cardio again... but legs were not answering the phone this morning, so I dropped back to 40min of lower-intensity steady state. Cruised along at 40kph consistently for the 40 minutes, HR comfortable at around 70%. Still working, but not putting full power down.

[teamfatboy]

Monday 1 March

BB Box Squats [warm-up 2x 12x 60 kg] 7x4 100, 100, 110, 110, 115 PB, 115, 120 PB 120.

Standing Overhead Press 7x4 35, 35, 37.5, 37.5, 40, 40, 45

DB Row 35, 35, 35, 45, 45, 55, 55.

Happy with the box squats, was feeling strong, so cut short the low-weight reps, pressed on past previous PB of 110, two good sets at 115, and then first one good set of four clean reps at 120, and another at 120... onward and upward!

The standing press and DB row were good but was starting to wilt a little by the end... the last set of 55's for DB row were getting manky. But they did go up.....

[drizzt]

Wooo, nice box squats TFB 8)

[teamfatboy]

Weds 3 March

Deadlifts [warm-ups 10x 70, 10x 70, 10x 90] 6x6 110, 110, 120, 120, 120, 130 - grip was going after fourth rep, form not so flash, but solid 130s are within reach!

CG Bench 3x12 35, 40, 45 kg

Chin-ups 6 and 6 negatives, and 2x 12 assisted.

SB Crunches 3x 25

Going to get a re-work on the programme, I get this feeling that Deads and Chins on the same day isn't the smartest option, so I'll be looking to maybe do squats and chins instead.

Happy with form on CG press, 12 good reps with the 45, so next time I'll aim for 40-45-50.

[Grover]

:-s

where's all the cardio gone this week???

[bigdogbob]

Nice lot of weights there TFB you are cranking those box squats!!!!

How is the HIIT coming along..

[teamfatboy]

Be patient boys-n-girlz.... the cardio's coming.

Had houseguests and figured they wouldn't thank me for sitting on the wind-trainer directly beneath them at oh-dark-early this morning, wheezing and whirring :nod: :grin:

Besides, te plan only calls for three sessions/ week, and I am sticking to ze plan!

When I do get it on, I'll be giving uber-HIIT another go, aiming for massive speed spikes in 60s intervals if I can.

[teamfatboy]

Thursday 4 March

Bonus day - bis n tris

BB 21s,

Weighted 2-bench dips

BB Curls with resistance negatives (PT pushing on bar, me resisting),

CG bench press

Reverse Curls (with resistance negatives) and, just to finish,

CG press-ups

Everything was 3x 12, rests mercilessly short.

Done and dusted... well and truly!

[teamfatboy]

Wow... hammered flat last night. Got home, zoned out for 30 minutes before I could go feed.... jeepers.

Part of it's probably the headcold that my caring, sharing houseguests have given me :evil:

Still, forecast for the weekend's sucky weather, so maybe some recovery time's in order :pray:

[teamfatboy]

Friday 5 March

BB Box Squats 7x4 [warm-up 2x 12x 60] 105 105 115 115 120 120 125... the 125 wasn't a four-rep set so much as a pair of deuces... but overall weight-moved was up on last time, so the trip wasn't wasted :wink:

Standing Overhead Press 7x4 35, 37.5, 37.5, 37.5, 37.5, 40, 40, 40

Seated CG Row 7x4 77, 77, 91, 91, 98, 98, 105 kg

Tried to add in a scheduled dose of HIIT, but body wasn't in the mood, HR wasn't responding, probably because of the head cold, so I figured to listen to it for 24 hours, and try again before breakfast tomorrow.

[autechre]

BB Box Squats

Nice squatting there big fella! :clap:

Rest up over the weekend and get well. No use pushing yourself OTT and making the cold worse.

[Chillicat]

Tried to add in a scheduled dose of HIIT, but body wasn't in the mood, HR wasn't responding, probably because of the head cold, so I figured to listen to it for 24 hours, and try again before breakfast tomorrow.

Good thinking. Let the body use the extra energy to get you well so you can perform at your best.

[teamfatboy]

Wow, the cold kicked the body hard over the weekend, no cardio... back into it now, though

Monday 8 March

BB Front Squats [Warm-up 2x 12x 55kg, thanks CC] 6x6: 70, 70, 80, 80, 85, 85. Can't quite claim a PB, the two sets of 85 were more like a pair of threes, rather than six continuous reps. Next time, for sure - the main issue was sloping shoulders, rather than leg strength. Got some pointers on clean-grip too, so I might swap to that.

Seated DB Press 5x10: pair of 17s... for the first four sets, anyways, but by the end of the fourth set I couldn't lock-out one side, so dropped to fifteens.

Seated ISO Close-grip Row (single-sided) 5x10: 40, 45, 45, 50, 55. Good solid form, complete with 1s holds at max pull (that'd be "contraction", right?).

SB Crunches 3x25 - all good.

Stretches and we're done!

[Chillicat]

BB Front Squats [Warm-up 2x 12x 55kg, thanks CC]

You're welcome!

[teamfatboy]

Tuesday 9 March

and, the cardio's baaaaack

0520: HIIT on the bike

2m warm-up

10x 30s on/ 30s off

2m recovery

10x 30s on/ 30s off

2m recovery

Speeds a bit down, probably 'cos of the cold I'd been wrestling with, but still routinely spiking at over 70kph wheel-speed. Max HR in the 80%s, 350 cal in 26 minutes.

Then it was off to Physio... who appears to have but a finger on the lower-back problem, and spotted some very fine-grained form issues. Best value-for-money of the day!

[drizzt]

Next time, for sure - the main issue was sloping shoulders, rather than leg strength. Got some pointers on clean-grip too, so I might swap to that.

Nice :nod: Do you do the clean grip already, or crossover?

For the clean grip; I find stretching the wrists before starting helps, and I also found that using only two fingers of each hand on the bar was easier on the wrist to start with (I've slowly added more fingers to the equation as my flexibility improved).