TFB goes Oly style

[teamfatboy]

:smackbottom:

Yes please :pfft:

Saturday 03 Sep

Was feelin' flu-ey but felt like lifting things....

BB Bench 1x5x 50, 2x 4x 60, 2x 3x 70, 3x 3x 75

BB Squats 1x 5x 90, 2x 5x 110, 3x 5x 130

Deadlifts to knees and on to top 1x 3x 90, 2x 3x 110, 2x 3x 130, 2x 3x 140, then switched to

Deadlifts 2x 3x 160 and a single at 170

So, maxes if, purely for the sake of speculation I was going to have a run at Sheiko #29 are:

Squat 180, Bench 100, Deadlift 180

Happy with that... think bench might respond well, the last programme had me knocking out sets of 12 at 70%, and while they weren't pretty, they did add up to twelve. Todays were all rest-paused, the squats were good and deep but probably need an inch or two more (unlike the young fellas beside me, two of whom really need to go look up "parallel" in the dictionary Hint, fellas, it's not 45 degrees :pfft: )

[teamfatboy]

Wah :-( the flu caught up with me, two days stuck at home, slurping on the Lemsip and Coldrex.

[runveerun]

Wah :-( the flu caught up with me, two days stuck at home, slurping on the Lemsip and Coldrex.

Hope you're betterer by Thursday! :shock:

[teamfatboy]

So do I - imagine the irony if I caught Sheiko flu just from Saturday's calibration lifts :oops: :roll:

[teamfatboy]

Tuesday 06 Sep

Felt well enough to go to work... so perversely if I'm well enough to go to work, I'm well enough to go to the gym :think:

Tried to use the cardio monkey to kill the flu.... some KiMax kicking and punching. Lifting resumes tomorrow, honest!

[steak]

damn flu! get well soon Cardio King 8)

[teamfatboy]

damn flu! get well soon Cardio King 8)

Cheers Cap'n... I have to get well, for some reason it seems I'm providing the comedy at the 'house tomorrow night.....

[runveerun]

damn flu! get well soon Cardio King 8)

Cheers Cap'n... I have to get well, for some reason it seems I'm providing the comedy at the 'house tomorrow night.....

You'll be fine sir! :nod:

[teamfatboy]

Thursday 08 Sept

Part 1 - feed the cardio monkey

Kimax contact box class - blitzed thru 750-odd cals in an hour, done and dusted by 0730 :nod:

Part 2 - the lifting

After work, ventured down to the 'house :shock: - had a great train with Vee

Deads to knees

1x 5x 90, 2x 3x 110, 2x 3x 130, 4x 3x 140

DB Bench 5x 10x 50lbs/ side

Rack pulls

1x 4x 100, 1x 4x 120, 2x 4x 140 and 4x 3x 160 (belt and straps)

According to the plan there should have been some dips in there, but there's always time for them later....

Really enjoyed myself, met some great people, thanks OB

Vee was motoring through a similar programme, very patiently helping swap plates for me, made for a fun workout :clap: Getting strong, too - nice pulls from the knees :salute: - thanks for the company Vee !

Oh, and yes, 'tis true, Vee has me 69.99999% convinced to give the BBro a lash...

[Old Bull]

Good to see you in The House TFB looking strong too :clap: :clap:

[runveerun]

Vee was motoring through a similar programme, very patiently helping swap plates for me, made for a fun workout :clap: Getting strong, too - nice pulls from the knees :salute: - thanks for the company Vee !

Oh, and yes, 'tis true, Vee has me 69.99999% convinced to give the BBro a lash...

It was fun! You will have to come to le house again!

Just a little more convincing about the BBro huh?

Did I mention the cookies?...

[Grover]

Don't worry TFB probably the meds making you think funny

Once flu passes so will the BBRO inclination and BB path will be shining bright again!

[runveerun]

Don't worry TFB probably the meds making you think funny

Once flu passes so will the BBRO inclination and BB path will be shining bright again!

:naughty:

Shoooo with your wild crazy ideas!

[teamfatboy]

Don't worry TFB probably the meds making you think funny

Once flu passes so will the BBRO inclination and BB path will be shining bright again!

:naughty:

Shoooo with your wild crazy ideas!

Ah, but both of you overlooked the obvious threat, of the pack of cardio monkeys....

No, not these guys - but wasn't it great ?

[teamfatboy]

Sunday 11 Sept

Some training was done - BB bench pyramid, db flies, some squats and some good mornings.

Had to get in to the gym before the road closed for the game... SA v Wales, but IMO Wales has the advantage 'cos it's cold and wet :grin:

[teamfatboy]

Monday 12 Sep

Fed the cardio monkey again....an hour of combat class.

Wicked combination now of DOMS from yesterday's BB Bench pyramid and some squattage :shock: :nod:

[teamfatboy]

Tuesday 13 Sep

Fed the cardio monkey again, a contact combat class....wrought havoc on the bag, on account of slapping staff in the workplace is frowned upon LOL

Some real lifting coming up tomorrow tho.....

[teamfatboy]

Thursday 15 Sep

AM - Fed the cardio monkey with a wicked combat workout.

PM - Random back workout

3x 12x seated CG row

3x 12x sumo deads

3x 12x kb rows

3x 12x single-sided db row

3x 12x straight-arm pull-down

That was a lesson in form, resulted in deadlifter's burns to the shins.

All good practice, if I ever need to know how to deadlift for real...like if there were a comp coming up...

[runveerun]

Thursday 15 Sep

Random back workout

3x 12x seated CG row

3x 12x sumo deads

3x 12x kb rows

3x 12x single-sided db row

3x 12x straight-arm pull-down

That was a lesson in form, resulted in deadlifter's burns to the shins.

All good practice, if I ever need to know how to deadlift for real...like if there were a comp coming up...

I have permanent bruising on my shins from DLing, all the cool kids have 8)

[teamfatboy]

Sunday 18 Sep

Did Sheiko #29, Week 1, Day 3 for bench, just for practice,

1x5x 50, 1x 5x 60, 1x 40x 70, 2x 3x 75,2x 2x 80, 2x 3x 75, 1x 4x 70, 1x 6x 60 and 1x 8x 50, plus 5x 10x 15kg db flies.

Monday 19 Sep

Started Sheiko #29 properly this time

Week 1, Day 1

BB Bench 1x 5x 50, 2x 4x 60, 2x 3x 70 and 3x 5x 75. Yes, I know it should have been 5x 3x but it was going well and I was trying to catch up with Training Partner

BB Squats 1x 5x 90, 2x 5x 110, 5x 5x 130.

Ran out of time before doing the second wave of bench, but after Sunday I figured

[teamfatboy]

Tuesday 20 Sep

Had a smashing time feeding the cardio monkey - literally :grin: Did the contact-combat class and the group I was in broke the equipment - snapped off the pole that held the bag in place :naughty: :pfft: Was a good workout though.

[teamfatboy]

Wednesday 21 Sep

My sometime training-partner wanted to try Sheiko #31,. We compared it with #29, not too much difference, so it was week 1, day 2 off the #31 template.

Deads to knees 1x 4x 100, 1x 4x 110, 4x 4x 130

Pulled a single at 170kg belted, no real dramas. Did these sumo, seems to work better for me.

Bench 1x 5x 60, 1x 5x 70, 2x 4x 80, 2x 3x 85, 2x 2x 90, 2x 1x 95, 2x 2x 90, 2x 3x 85, 1x 4x 80, 1x 6x 75, 1x 8x 70, 1x 10x 65, and 1x 12x 60 sketchy reps for the last few

Ran out of time before rack pulls, will add them in tomorrow.

Overall, happy with the deads, cruising comfortably at that weight, and the belted 170 wasn't too much drama. Similarly, the singles at 95 bode well for an improvement in bench.

[teamfatboy]

Oh, and a purely innocent question - if I were looking to follow Sheiko #29, what are recommendations for the next template for a four-week programme ?

[Old Bull]

Wednesday 21 Sep

My sometime training-partner wanted to try Sheiko #31,. We compared it with #29, not too much difference, so it was week 1, day 2 off the #31 template.

TFB, has he done Sheiko before?, that's a pretty tough number to pick out, it is a rated programme. If he wanted numbers then #37,#37,#32 which would cover nearly every lifter in the country. Rated lifters very few would look at the other #s

Ran out of time before rack pulls, will add them in tomorrow.

You lose the effect of accumulated fatigue by not finishing, and by doing it the next day can compromise the Squat day following.

[Old Bull]

Oh, and a purely innocent question - if I were looking to follow Sheiko #29, what are recommendations for the next template for a four-week programme ?

#37 would be your next cycle TFB