Finishing 2010 with volume

[teamfatboy]

Weds 6th October

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

Deadlift to the knees and up

1x 3x 80kg

2x 3x 100kg

2x 3x 120kg

4x 3x 130kg

Incline Bench

6x 4x 60kg

Bench Dips

2x 5x BW, 1x 5x 20kg db, 1x 5x 30kg db, 1x 5x 40kg db

Deadlifts from the knees

1x 4x 100kg

1x 4x 120kg

2x 4x 140kg

4x 4x 150kg

SM lunges

2x 5x 40kg, 2x 5x 60kg, 1x 5x 70kg

Stretches and done... again. 8)

All done raw, no straps, no belt, just chalk.. opposed grip, regular stance deads. Back felt good, TP started off with 'this is easy' but was starting to feel it by the end :nod: :grin:

Happy that grip held out... after all, if I want to get to 200 by Xmas, grip's gotta be there 'til the end :oops:

Wednesday is hereby declared World Deadlift Day.... Drizzt was giving it heaps in the power rack next door, I even saw someone using the (slightly-awkward feeling, for me, anyway) HS deadlift/shrug machine.

[teamfatboy]

Thursday 7 Oct

Shoulders

Started with "Bradford lifts" - 20x 20kg, 12x 30kg, and 8x 40kg

Seated DB Press 20x 10s, 15x 12s, 12x 15s, 8x 22s, 8x 22s

HS Press 12x 20/side, 8x 25/side, 8x 25/side

DB Shrugs 10x 55s, 8x 60s, 6x 60s but shoulders barely moving at this point :roll:

DB 21s - front raise, side raise, rear fly with 7s, 9s

30min cardio on elliptical to finish. Shoulders officially Molenberged. :nod:

[bar-belle]

All done raw, no straps, no belt, just chalk.. opposed grip, regular stance deads. Back felt good, TP started off with 'this is easy' but was starting to feel it by the end :nod: :grin:

Like your stylz TFB...

Wednesday is hereby declared World Deadlift Day

Nice :grin:

[teamfatboy]

Friday 9 October

Sheiko 29, Week 1, Day 3..... Take Two:

BB Bench

1x5 50% 55kg

1x5 60% 65kg

1x4 70% 75kg

2x3 75% 80kg

2x2 80% 90kg

2x3 75% 80kg

1x4 70% 75kg

1x5 60% 65kg

1x5 50% 60kg

DB Flies

5x 10 reps 15, 15, 17, 17, 15kg dbs

BB Squats

1x5 50% 100kg

2x4 60% 120kg

2x3 70% 135, 135, 140kg

5x3 75% 145, 145, 145, 150, 150kg

Seated Good Mornings

5x5 - 30kg bar.

Working on toughening up lower back, so again I did all the squats without a belt. Good depth on the 150s, which were slightly over the tested 1RM of 190, but good-ish - couple would have been three-whites, but the last one was manky... leaned forward but caught it and good-morninged it up..

Bench was interesting, on account of shoulders not having all they could have after yesterday, and a nice friendly chest-workout last night (incline press superset with press-ups, pec-dec superset with press-ups, and even some bench dips..... ow ow ow :grin:

[teamfatboy]

Monday 12 October

Sheiko #29, Week 2, Day 1

BB Squats 1x5x 100

1x4x 120

2x3x 135

5x2x 155

BB Bench 1x5x 60

1x4x 70

2x3x 80

5x3x 90

DB Flies 5x10x 15, 15, 17, 17, 20s

Pressups 5x10x BW

BB Front Squats 2x3x 80

2x 3x 90

5x 2x 95

BB Good mornings 5x5x 60kg

And done... happy with that, confident I've got the 1RMs dialled in so it's onward and upward.

[teamfatboy]

Wednesday 13 October

Sheiko 29, Week 2, Day 2 It's world Deadlift Day again :jive:

But it's true - bad day in the office, good day in the gym....

Deadlift to the knees, 1s pause and pull through

1x 3x 100 kg

2x 3x 110 kg

2x 3x 140 kg

4x 2x 150 kg

BB Bench

1x 6 - 60kg

2x 6 - 70 kg

4x 6 - 75, 75, 75, 80 kg

DB Flies

5x 10s - 17s, 17s, 17s, 20s, 20s

Deadlifts from the knees

1x 4 - 100 kg

1x 4 - 120 kg

2x 4 - 140, 150 kg

4x 4 - 160, 160, 160, 180 kg PB

At this point I decided to flag the BB lunges - so it was...

Stretches and done... again. 8)

Happy with that, althought the mental maths was a bit of a struggle... All the deads were strap-free, just a bit of chalk for the last four sets of rack-pulls. Belt went on for the 160s, which went up comparatively easily thanks to chalk, hook grip and TP giving some earache. The 180s went up well enough, used a 1s pause to reset for the drive and it seemed to go well.

Saw NZMM getting back in the groove too...

PS - I think I must be a powerbuilder - ripped off a callous the size of a ten-cent piece. :shock: :grin:

[bar-belle]

4x 4 - 160, 160, 160, 180 kg PB

Nice work there buddy :clap:

PS - I think I must be a powerbuilder - ripped off a callous the size of a ten-cent piece. :shock: :grin:

:shock: ouch...gotta look after those callouses aye.

[rimma]

Happy birthday TFB.... only one year off the big five-oh

you old bugger ! :grin:

[drizzt]

Happy birthday TFB, and congrats on the PB!

[morattigirl]

HAPPY BIRTHDAY!!!!

[TonganTerror]

happy birthday bro been watching your workouts from the side line looking good mate :nod:

[Chillicat]

Happy birthday TFB! Hope you had a brilliant day.

[nate225]

Have a good birthday - maybe a little Vodka to celebrate comrade! :grin:

[VampireChick]

Happy Birthday you \:D/ \:D/

[teamfatboy]

Happy birthday TFB.... only one year off the big five-oh you old bugger ! :grin:

Thanks Rimma - as long as the lifts go up faster than the years, I's happy!

Happy birthday TFB, and congrats on the PB!

Thanks D, think I may have mis-timed it, having a b'day in the middle of #29, but hey, decided to see what the breaking strain of old bones is... and didn't find it :grin:

HAPPY BIRTHDAY!!!!

happy birthday bro been watching your workouts from the side line looking good mate :nod:

Happy birthday TFB! Hope you had a brilliant day.

Thanks, folks

Have a good birthday - maybe a little Vodka to celebrate comrade! :grin:

Can't find any vodka, but do you reckon Boris'd let me away with some of the irish equivalent I found a bottle in the cupboard, it even smells deadly :pfft:

Happy Birthday you \:D/ \:D/

Thanks VC

[teamfatboy]

Friday 15 October

Sheiko 29, Week 2, Day 310

BB Squats

1x 5x 50% 100kg

1x 4x 60% 120kg

2x 3x 70% 150kg

5x 2x 80% 160kg (belted for these)

BB Bench

1x 5x 50% 60kg

1x 4x 60% 70kg

2x 3x 70% 80kg

2x 2x 80% 95, 100kg

1x 3x 75% 85kg

1x 5x 65% 75kg

1x 7x 55% 60kg

DB Flies

5x 10x 15s

BB Squats

1x 5x 50% 100kg

2x 5x 60% 120kg

4x 4x 70% 140kg

Ran out of time for the Standing Good Mornings, will have a muck-around day on the weekend to catch up, stretch and do some general conditioning n fun-stuff :grin:

Good day under the iron today, was really connecting the mind and muscles together, squats good and parallel for the most part, driving through the heels like a good boy should. Loads weren't too bad even though it was stone-cold, no caffeine, no creatine today, no nothing special.

[teamfatboy]

Monday 18 October

Sheiko #29, Week 3, Day 1.

BB Squats

1x 5x 55% 110kg

1x 4x 65% 130kg

2x 3x 75% 140kg

4x 2x 85% 170kg (belted) - good ROM too

BB Bench

1x 5x 50% 60kg

1x 4x 60% 70kg

2x 3x 70% 80kg

6x 3x 80% 90kg - actually, it was 5x 90, no major issues, then one clean rep and two "two-boards" at 100kg :shifty:

DB Flies 5x10 with a pair of 17s, superset with Press-ups 5x 10x BW. Now that was a really really really daft idea, by the end the press-ups were half full-length, half off knees, and the lactic-acid build-up was really quite unpleasant :pfft:

BB Squats

1x 3x 50% 100 kg

1x 3x 60% 120kg

1x 3x 70% 140kg

4x 3x 80% 160kg - TP was pushing the envelope, but I opted to try to keep the form as kosher as possible. Towards the end tho, they weren't to parallel - good and deep, but not always parallel. Will do better :shifty: (esp with Drizzt setting-up in the next rack, with superb form as always :clap: )

BB Good mornings

5x 5, 60kg, 80, 90, 90, 100kg

Stretches and done... TFB lives to fight another day

As CC's said, the Kiwis were in the gym.... not that they do much for me :roll: but if the Silver Ferns can use our place, I suppose the Kiwis are allowed :grin: Gasp was there too, moving massive metal :clap:

[Chillicat]

As CC's said, the Kiwis were in the gym.... not that they do much for me :roll: but if the Silver Ferns can use our place, I suppose the Kiwis are allowed :grin: Gasp was there too, moving massive metal :clap:

You are welcome to the netball girls! It's nice that our gym provides eye candy of both sexes - though I think that those of us who prefer looking at the male form are more spoilt than those who prefer the girls!

[becbec]

Forgive my ignorance, but how are you calculating the %'s? :-s

[bar-belle]

Good day under the iron today, was really connecting the mind and muscles together, squats good and parallel for the most part, driving through the heels like a good boy should. Loads weren't too bad even though it was stone-cold, no caffeine, no creatine today, no nothing special.

Oh don't you just love days like that when it's all going smoothly. Good stuff TFB

BB Good mornings

5x 5, 60kg, 80, 90, 90, 100kg

Impressive :clap:

[teamfatboy]

Forgive my ignorance, but how are you calculating the %'s? :-s

It's part of an Excel spreadsheet for the Sheiko training programme. First, you establish, preferably with a spotter :grin: what your one-rep max is for squats, deads and bench, plug them into the spreadsheet, and it fills out the plan for you.

So, my squat 1RM is a tested 190kg, and then I round-up to avoid messing with itty-bitty plates, and today I used 200kg as the 1RM, and 80% is 160

BB Good mornings

5x 5, 60kg, 80, 90, 90, 100kg

Impressive :clap:

Thanks Bar-Belle - was having another good day under the iron - well, that and hamstrings were feeling left-out after big squatz :pfft:

[drizzt]

TP was pushing the envelope, but I opted to try to keep the form as kosher as possible. Towards the end tho, they weren't to parallel - good and deep, but not always parallel. Will do better :shifty: (esp with Drizzt setting-up in the next rack, with superb form as always :clap: )

:oops: Shucks, definintely not perfect yet, but happy with depth

From what I saw you guys were moving those heavier weights nice and low, good work :clap:

[teamfatboy]

Wednesday 20 October

Sheiko #29, Week 3, Day 2

Deficit Deadlifts (done off four floor tiles, toes barely fit under bar)

2x 3x 50% 100kg

2x 3x 60% 120kg

4x 3x 65% 140kg yes, should have been 135 but was getting in the groove.

BB Bench

1x 5x 50% 60kg

1x 4x 60% 70kg

2x 3x 70% 80kg

3x 2x 80% 90kg

2x 2x 85% 100kg

3x 2x 80% 90kg

DB Flies

5x 10x - 17s, 17s, 17s, 20s, 22s

Rack Pulls - bar on power rack pins about 30cm below bottom of kneecap

1x 4x 60% 120kg

2x 4x 70% 140kg

2x 3x 80% 160kg

3x 2x 90% 180, 180 and finally two good reps at 190kg. That's probably a PB, I think.....

lunges, 2x 5/side with 12s, 2x 5/side with 15s, 1x 5/side with 17s.

Stretched out the back afterwards, not feeling too munted so far... ask me again tonight!

Deficits were fine, doubled the block to get the deficit deeper, worked on pulling through quite happily. 140s were no great drama, just focussed on set-and-PULL.... bench, the last rep at 100kg needed the faintest of spots, but otherwise sound, nice wide grip (little-finger-on-rings).

As for rack pulls, happy with them, esp the 2 good lifts at 190. TP tried to get me to pull a third 190, but I'd relaxed and lost concentration, if I'd set out to do three in a row, I'd have probably got there.

Had some major brain-fade tho... at least once in each lift I forgot to unload one side of the bar from TP's weights so pulled asymmetrically, but who cares ! Having a training partner means breaks are shorter - was done and dusted in 75 mins.

Oh, and this was done stone-cold, no creatine, no beta-alanine, no caffeine, no nothing. The same brain-fade meant I forgot about it completely :doh:

Chillicat would have been disappointed, the Kiwis didn't turn up til nearly 1pm - but I think Drizzt had to fight for his rack to finish deadlifts - there must have been nearly as many support staff as players.

[Chillicat]

Chillicat would have been disappointed, the Kiwis didn't turn up til nearly 1pm - but I think Drizzt had to fight for his rack to finish deadlifts - there must have been nearly as many support staff as players.

I think after one day (and Drizzt's experience) the novelty has worn off! I want to do squats tomorrow, so I'm thinking of going slightly earlier than normal, since they seem to like rush hours and hogging ALL of the equipment!

[teamfatboy]

Friday 22 October

Sheiko 29, Week 3, day 3

BB Squats

1x 5x 50% 100

1x 4x 60% 120

2x 3x 70% 140

6x 3x 80% 160, 160, 160, 160, 180, 190kg PB

and a go at 200kg - "three reds" for depth, but it felt good.

Bench press

1x 5x 50% 60

1x 4x 60% 70

2x 3x 70% 80

7x 3x 80% 90, 90, 90, 90, 92.5, 95, 95kg

Dumbbell fly 5x 10x 15, 17, 20, 22, 25

Seated DB Press 4x 5x 20s, 22s, 25s, 28s

Good morning (standing)5x 5x 60, 100, 100, 100, 110kg bb

Happy with the squats, belted up once I got to 160. All the 160s were good for depth, so was the set at 180, and the PB for three at 190. The single at 200 felt good but I knew, before TP told me, it wasn't to parallel. I'm happy though - under Test Day conditions, without such a heavy build-up, I'd have been happy getting the depth.

The 7 sets of 3 for Bench was hard, but good. The 95s were a bit wobbly, but sound enough.

Ripped into the accessory stuff, the flies with 25 damn near finished me off, but the shoulders had a little gas left in them. Same with the standing good mornings - finally getting a feeling for how to hit the lumbars with them.

All good...