Finishing 2010 with volume

[teamfatboy]

I've always used cross-over, mostly because shoulder strength was an issue in the beginning.

But Rose and others had me convinced to at least try clean-grip, it just took a practical example of hand / arm positioning to get me started.

And yes, I think the wrists/ forearms will need some stretching to ease into it, there ain't no way I'm leaping straight to 80kg clean-grip fronts!

[teamfatboy]

Wednesday 10 March

Stifflegs [warm-up 2x 10, 60 and 80 kg] 7x4: 100, 100, 120, 120, 125, 125, 130

DB Bench 7x4 30s, 30s, 33s, 33s, 35s, 35s, 38s.

Upright Row 7x4 30, 37.5, 37.5, 37.5, 37.5, 37.5, 37.5

Bench Knee Raises 3x 25.

Happy with that, the 130s for stiffleg went well, keeping a close eye on the back. Also happy with the set of 38s...bench has always lagged, but these were good clean reps, altho left arm was twanging like a bowstring on the last rep :shock:

[drizzt]

Nice work on the bench and stifflegs mate :nod:

[teamfatboy]

Thanks D.

Yep, I was happy with the bench, just looked back in the log and last time I tried the 38s it was a clear fail, so that's progress...probably a benefit of soft-pedalling the stifflegs compared to the last time :nod:

[teamfatboy]

Thursday 11 March

Early morning cardio - 0530:

2m warm-up

10 reps of 30s on/ 30s off

2m recovery

10 reps of 45 on, 30s off

2m recovery

1m of 15s increasing pyramids - 50kph, 55, 60, 65...

2m cool down.

Max HR 87%, 410 cals in 31m30... not fun tho, early morning cold-n-flu means breakfast includes Lemsip max. Ick.

[becbec]

Thursday 11 March

Early morning cardio - 0530:

2m warm-up

10 reps of 30s on/ 30s off

2m recovery

10 reps of 45 on, 30s off

2m recovery

1m of 15s increasing pyramids - 50kph, 55, 60, 65...

2m cool down.

Max HR 87%, 410 cals in 31m30... not fun tho, early morning cold-n-flu means breakfast includes Lemsip max. Ick.

I don't even think my moped goes that fast :shock:, can you bike me to polytech?!

Well done!

[teamfatboy]

1m of 15s increasing pyramids - 50kph, 55, 60, 65...

I don't even think my moped goes that fast :shock:, can you bike me to polytech?!

Well done!

Sadly, that's just on the wind trainer, no drag.... on the real world I'm the very slow guy, still :roll:

Friday 12th March

BB Box Squats [warm-up 2x 12x 60 kg] 7x4 - 100, 100, 110, 110, 115, 115, 120. Took it a little easy, watching form to avoid aggravating the back niggle

BB Overhead Press 7x4 30, 35, 35, 40, 40, 45, 40... the last rep of the 45s was manky-as, so dropped back for th last set.

DB Single-sided Row 7x4 40, 40, 45, 45, 51, 51, 55 - happy with that, this time the 55s were clean. Think I started heavier too, but didn't have my journal to check.

SB Crunches 3x 25.

[teamfatboy]

Sunday 14 March

Cardio - TFB goes LSD... that's Long Slow Distance

15m at 35 kph, 15 min at 35 kph, then 15 min at 45 kph, 2m30 cool down.

575 cals.... but sooooo boring!

Why LSD as opposed to HIIT.... as much for variety as anything else. It'll have some beneficial effects on cardio-vascular conditioning, since the stress on the system is different - long and sustained, versus shorter but more demanding.

[bigdogbob]

Hey I missed the thread part on the clean grip with front squats.

When I started doing them my wrists were the main thing stopping me going heavier but my coach said try doing it with your elbows pointing right in and try to rest it on the top of the chest ...not sure if that's how you are doing it...but it took a heap of pressure off my wrists...now I just gotta learn how to squat lower and I'll have it sussed :pfft:

[teamfatboy]

Heya Nessie, thanks for that. I'd been told that (to bring elbows right in) and when I tried it, it made a lot of sense. I think that with that, and some wrist stretches, I'll be able to get the bar to sit on the clavicles like it does with cross-over grip.

A little bit of practice and I'm sure it'll come - but for inspiration, look no further than this - awesome!

See you had a good WOD yesterday - I think I'd be struggling to get around 400m three times in that time, even before the 11 pull-ups!

[bigdogbob]

Nice shot there...wish I had her depth of squat and her abs grrrrrr

[teamfatboy]

Nice shot there...wish I had her depth of squat and her abs grrrrrr

From the look of the URL she's a crossfit fan.. surely your six-pack can't be far away.

:?

[teamfatboy]

Monday 15 March

Deadlifts [warm-up 2x 12x 60] 6x6 100, 100, 120, 120, 120, 120 kg. Guarding the lower back, tried some 130s but after a couple of good 'uns the form went south, so I gave it a swerve.

SM CG Press 3x12 - 40, 45, 45 kg

WG Lat Pull downs 3x12 70, 63, 63.

SB Crunches 3x25

some stretches - and done.

Just for laughs: diet

0600 - 3/4 cup oats, ps, black coffee

0930 - 80g cooked chook, 100g brown rice, 10ml olive oil, tomato, cucumber, celery, capsicum

1330 - ps, 100g rice, banana and

To come

1630 - 80g tuna, 150g rice, 10ml olive oil

1930 - 50g cooked beef, 100g rice, tomato, cucumber, celery, capsicum

2200 - casein shake.

[teamfatboy]

Tuesday 16th March

0530: Cardio - grinding it out on the bike.

2m warm-up

10 reps 30s on/ 30s off

2m recovery

10 reps 45s on/ 30s off - aiming to hold 60kph or better for 45s, spiking in the high 70s.

1m20 recovery

1m flat-out.

2m recovery

30 min or so, 386 calories (a 386 is what my brain feels like now, need COFFEE :grin: )

[steak]

mean cardio! and the coffee is a great idea. Currently consuming a cup of Gravity Kick Start

[teamfatboy]

I started the day on a cuppa black and 2 aspirin, had oats n shake after cardio. Now I've dealt with the morning's in-box, I'm off to Fuel for a five-shot dark-roast long black, the breakfast of champions!

At home, I like Screaming Turtle, their "Gasp", "Scream" and "Jolt" are nice =P~

[steak]

Gasp I like the sound of it. Will keep an aye out for the stuff up this way.

[teamfatboy]

I think they're a wellington company, but I know New World sells it, at least around the Lower North Island.

[becbec]

You've got one strong stomach there TFB!

5-shot coffee would be enough to put me over the edge let alone PLUS cardio!

:clap:

[teamfatboy]

It's normally my last coffee of the day... enough caffeine at 10am to keep me going til sundown!

Funnily enough, I seem to be less hungry on days when I do pre-breakfast cardio... at the mo, my diet has four "lower-carb" days in the seven-day zig-zag, and I seem to cope better on those lower-carb days if I do pre-breakfast cardio (my other cardio option is right after weights).

[drizzt]

Good work as usual mate, how are the goals coming along?

[teamfatboy]

Coming along, slow and steady... the numbers are moving the right way.

Looking at a de-load and increased cardio to give the lower back a breather without impacting progress - I'm thinking two weeks, maybe as much as a month, then back into it!

[teamfatboy]

Tuesday 16th March Part Deux

BB Box Squats [warm-up 2x 12x 60 kg] 7x4 80, 90, 100, 110, 120, 125 pb, 130 kg PB :dancing:

BB Standing Overhead Press 7x4 40, 40, 40, 40, 40, 45, 45 kg

DB Single-sided Row 7x4 40, 40, 45, 45, 51, 51, 55 kg

Roman-chair knee raises 3x 20

Happy with that, started the box squats lighter to favor the back, but felt good, so kept on going, and managed to push on to a couple of personal bests. Using the green box - which is the tallest. It's not quite parallel, but good enough, came to a full stop, relaxed quads and re-set.

Same with the Overhead press - forgot where I started, so actually started heavier than last time. Form was reasonable, right 'til the last couple of reps. DB rows - no surprises, but form better.

This shoulda been tomorrow's workout - but tomorrow's shaping up to be the day from hell, office-wise, so I figured to get it in before the drama begins.

[teamfatboy]

Thursday 18 March.

Had to do an early-morning drop-off at the Airport, so followed it up with:

Cardio at Bodyworks - Spin bike

2m warm-up

10 reps of 30s on/ 30s off - "on" being a 'big turn up' and over 80rpm (10 min)

2m recovery

10 reps of 45s on/ 30s off (12.5 min)

2m recovery

10 reps of 60s on/ 30s off. (15 min)

2m recovery

Total elapsed time 45m30 - 630 cals, max HR over 85%. Mission accomplished

[teamfatboy]

Thursday 18th March again

Bonus workout

SM shoulder press 3x 12

Upright row 3x 12

Clean and press 3x 12

Side lat raise 3x 12

SM Shrugs 3x 12 finished with 12x 110kg

Forgot my journal, no idea of weights except shrugs, finished with 12x 110kg