Finishing 2010 with volume

[bigdogbob]

Wow your weight increases from when you were doing the normal stuff is awesome..lots of kudos to you..sheiko seems to have done great stuff for lots on the forum :shock: :grin:

[teamfatboy]

Monday 25 October

Sheiko #29, Week 4, Day 1

BB Squats

1x 5x 50% 100kg

1x 4x 60% 120kg

2x 3x 70% 140kg

5x 3x 80% 160, 160, 160, 170, 170kg

BB Bench Press

1x 5x 55% 65kg

1x 4x 65% 75kg

5x 4x 75% 90kg PB - first time I've nailed 5 sets of four reps at 90.

DB Flies

5x 10x 17s, 17s, 20s, 22s, 25s

Dips

5x 5x BW

BB Front Squats

2x 5x 60kg

2x 4x 80kg

3x 3x 90, 90, 100kg -

BB Good mornings

5x 5x, 60kg, 100, 100, 100, 100

Stretches, and done.

Happy with that. While I didn't push the envelope on bb squats, the bench is definitely stronger, and I finally managed to nail 100kg front-squats. Wearing a t-shirt provided enough assistance to stop the bar rolling forward, and mini-trainer voice in head ("Look up, look up, LOOK UP!" :grin: ) were the vital ingredients. Still not up to Boris' level - RX calls to open at 40% of back-squat 1RM (80kg) and build to 60% (120) - but a definite improvement.

[bigdogbob]

100 kg front squat :clap: :clap: :clap: no shame there sir :grin:

[bar-belle]

Agree with Nessie there and the bench too PB no less. You're strength is coming up TFB. :clap:

[teamfatboy]

Thank you ladies

I think this volume suits me, definitely picking up some strength gains. Don't know if I'll be able to fit in a test at the end of this #29, got a trip starting Sunday night for a week, but I'm handling the volume OK, even the accessory work is getting some push on the numbers.

[teamfatboy]

Wednesday 27 October

Sheiko 29, Week 4, Day 2

BB Bench Press

1x 5x 50% 60 kg

1x 4x 60% 70 kg

2x 3x 70% 80 kg

2x 3x 80% 90 kg

3x 2x 85% 100 kg

Deadlifts

1x 3x 50% 100 kg

1x 3x 60% 120 kg

2x 3x 70% 140 kg

2x 3x 80% 160 kg

3x 2x 85% 170 kg, 170 (ping), 160kg

3x 2x 80% 160 kg

BB Bench Press

1x 5x 50% 60 kg

1x 5x 60% 72.5 kg

5x 4x 70% 85 kg

DB Flies

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

Stretches and done.

Happy with bench, it seemed to go well. Little niggle with the deadlifts, the second set of two at 170, first rep I think there was too much back in it, something bitched at me, it didn't get any worse so hopefully the anti-inflammatories and warmth/stretching will calm it down - I've got some long flights at the weekend and if the airlines live up to form, my seat in row 59, next to the dunnies in the seats that don't recline, a crook back will be no fun at all

[teamfatboy]

Friday 29 Oct

Back seems to be coming right without too much intervention, just the anti-inflammatories and rub.. but it felt like complete crud yesterday :evil:

Probably won't try for a test day before I head away, but will be looking to give it a run - even TP reckons there's a 200kg dead in there... suddenly the 500kg goal is looking reachable \:D/

[teamfatboy]

Update

Monday 1 Nov

Random Chest-and-triceps workout - finally, a hotel gym that has real free weights

BB Press Warm-up 2x 12 x 60, 12x 80, 12x 85, 12x 90

BB Incline press 12x 70, 12x 80, 12x 85

DB Flies 12x 45 lbs, 12x 50 lbs, 12x 60 lbs

CG Press 12x 60, 12x 60, 12x 60

DB French Press 12x 45 lbs, 12x 50 lbs, 12x 60 lbs

Bench Dips 3x 12x BW

20min x cross-trainer, "cardio" setting.

[teamfatboy]

Sunday 07 Nov

Chest-shoulders

DB Incline press warm-up 2x 12x 22 kgs 12x 30 kgs, 12x 30 kgs, 6/6 dropset 32 / 28 kgs

DB Flies 12x 22 kgs, 12x 25 kgs, 6/6 dropset 30/25 kgs

Pec Dec 30-rep dropset 49 kg (10), 42 kg (10), 35 kg (10), with 1s holds at max contraction

Clean-and-press 12x 25 kg, 12x 27.5kg, 6/6 30/ 25 kg

DB Side lat raise 12x 7, 8, 9 kg/ side

Rear Delt Flies 12x 8, 9, 10 kg/ side

Skipped traps, will feed them in on back day or some other day....

Happy I even made it in, got off the plane at 9am after about 30 hours of travel, was in the the gym at 4:30pm.

[morattigirl]

Happy I even made it in, got off the plane at 9am after about 30 hours of travel, was in the the gym at 4:30pm.

:shock: Where are you TFB? You've probably said but i'm just being lazy :pfft:

[bar-belle]

Happy I even made it in, got off the plane at 9am after about 30 hours of travel, was in the the gym at 4:30pm.

You are hardcore TFB :grin:

[teamfatboy]

Happy I even made it in, got off the plane at 9am after about 30 hours of travel, was in the the gym at 4:30pm.

:shock: Where are you TFB? You've probably said but i'm just being lazy :pfft:

I had a trip to the US for work and just got back this morning.

One of the things about US hotels is they're generally scared stiff of being sued if a guest injures themselves in their gyms, so as a rule hotel gyms suck!

Happy I even made it in, got off the plane at 9am after about 30 hours of travel, was in the the gym at 4:30pm.

You are hardcore TFB :grin:

Y'all set a hard pace to keep up with :nod:

I'm thinking I might do #29 Week 1 again before doing another 1rm test.

[morattigirl]

Happy I even made it in, got off the plane at 9am after about 30 hours of travel, was in the the gym at 4:30pm.

:shock: Where are you TFB? You've probably said but i'm just being lazy :pfft:

I had a trip to the US for work and just got back this morning.

One of the things about US hotels is they're generally scared stiff of being sued if a guest injures themselves in their gyms, so as a rule hotel gyms suck!

Oh nice! Gotta love that Dutyfree too :grin:

[teamfatboy]

Monday 8 Nov

Training Partner was in the mood to do some deadlifts, so it was time to see what Boris had done for me....

10x 60 kg

10x 100 kg just warming up while TP turned up....

6x 120 kg

6x 140 kg

3,1 x 160 kg (belt)

2x 180 kg

1x 185 kg 5kg PB

1x 190 kg - 'three whites' from TP for a good lift and a 10kg PB over anything I've done before (I'd done pairs at 180, and rack-pulls at 190 during the #29 programme itself, but hadn't managed it off the floor).

192.5 kg was out of reach, best of three pulls was just to kneecap before I decided to save it for another day, esp since I'd had a back niggle only 10 days before.

Only after I got home did I find Steak's notes on a test/ warm-up protocol :doh: - the volume for warm-up may have been a little high.

Still, it's 10 kg better than September, and 20 kg better than my first go-through Sheiko #29 in August \:D/

[bar-belle]

Ohh freakin awesome stuff there mate. Well done :salute: you did Boris proud :nod:

[Chillicat]

Nice work! Looks like jetlag is not a problem for you, at least not your lifting anyway!

[drizzt]

Congrats mate, better lead up and you'll devour 200 :nod:

[morattigirl]

Way to go TFB!!! \:D/ :clap:

[teamfatboy]

Wednesday 10 Nov

Headed out from work early, decided just to do some random stuff, to clear my head

Bench press

[warm-up 3x 6x 60 kg]

3x 80 kg

2x 100 kg

1x 110 kg [equalled prev PB]

1x 115 kg

1x 115 kg - but spotter had a finger-pull thru the sticking-point so I'll not quite call them a PB yet

Squats

[warm-up 3x 6x 100 kg]

5x 140 kg

3x 160 kg

1x 180 kg

1x 180 kg

1x 190 kg [equalled prev PB]

0x 195 kg - nope, just wasn't in the mood to push it this arvo.

Incline Leg Press

5x 240 kg

5x 280 kg

5x 320 kg

5x 360 kg

1x 400 kg before one knee let go and it crashed through to the safeties. Ah well, that's life under the iron. Now for some beef =P~

[bigdogbob]

Nice work on all those PB's especially 190 on the deads..owned em :clap: :clap:

[teamfatboy]

Thursday 11 Nov - sh!ts and giggles

Trained shoulders with a diff TP today to start:

Cable Lat Raise

Arnold Press

Seated Press

Machine Rear Fly

Incline DB fly

It was death by silver weights... TP knew what was what, heaps of useful mental cues and a real tasty burn. Pass the marshmallows :nod:

Then regular TP turned up, so it was a "light" leg day :think: :shifty:

BB Squats 20x 60 kg; 20x 100 kg 10x 140 kg then two sets of 15x at 100 kg Glutes-to-calves for ROM and form.

Incline Leg Press 20x 160 kg, 20x 200 kg, 15x 240kg, all done wide stance, hitting the teardrop HARD :grin: and to finish, 10s at 280 and 320 kg, narrow stance (ankles and knees together).

That was me completely munted... tank on H for Hurl....

TP went on to do some hammies while I counted stars! :pale: :oops: :grin:

Worked out why I felt that way when I opened lunchbag and found a whole meal un-eaten :doh: It was only 200g of tuna but it might have helped. It's all in the details, eh! :pfft:

[bar-belle]

That was me completely munted... tank on H for Hurl....

TP went on to do some hammies while I counted stars! :pale: :oops: :grin:

nice and descriptive there mate

Worked out why I felt that way when I opened lunchbag and found a whole meal un-eaten :doh: It was only 200g of tuna but it might have helped. It's all in the details, eh! :pfft:

:naughty:

[teamfatboy]

Yep, a lesson in nutrition content and timing :doh: - chugged a protein RTD in the car park, and was feeling ok quite quickly... it had been quite hot too, which might have had something to do with it.

Lesson learned, eh ! :grin:

[teamfatboy]

Sunday 14 November

Random Arms and shoulders

DB hammer curls 3x12

Low-pulley cable curls 3x12

Preacher DB curls 3x12

Cable press-downs 3x12

Bench dips 3x12

DB CG Press 3x12

Shoulder DB press 3x12

Bent-over rear flies 3x12

Alternating front raise 3x12

DB Shrugs, 20, 20, 25

A good, basic workout... the only oddball was the close-grip press with DBs, no barbels to be had. Still, gave me some fun forcing elbows to graze ribs and keep emphasis on triceps - nothing like working the mind-muscle connection. Had a mini-PT voice playing in my head about keeping traps out of pretty much all the shoulder work... seemed to help too

[bar-belle]

A good, basic workout... the only oddball was the close-grip press with DBs, no barbels to be had.

8) I think it is good to mix it up now and then with DB and barbells.