TFB goes Oly style

[runveerun]

Off to buy some Chucks....

OOOOOOooo What colour? :pfft: Chucks are awesomeness!

[teamfatboy]

Off to buy some Chucks....

OOOOOOooo What colour? :pfft: Chucks are awesomeness!

Is "cheap" a colour ?

OldBull had me dealifting barefoot to see if it'd help me with the tight hams n hips, so I figure it's time to join the faithfull :grin:

[teamfatboy]

Saturday 29 Oct

Back Day

Sumo deads 15x 80, 12x 90, 10x 100, 8x 110, 6x 120, 6x 130, 6x 140, 6x 140

Lying Leg Curls 10x 50, 10x 50, 10x 55

Bentover Rows 10x 60, 10x 60, 10x 70

DB Curls 10x 12, 10x 15, 10x 15

and done - now That will shock the body....

The last set of deads should have been 150, but I must have not been paying attention to nutrition 'cos they weren't moving too well - dropped back after two grinders...

[teamfatboy]

Sunday 30 October

Accessory Day - Shoulders

[Warm-up standing BB press 3x 10x bar]

Seated DB press 15x 10s, 12x 12s, 10x 15s, 8x 17s, 6x 20s, 6x 20x, 6x 22s, 6x 23s

Side Raise 10x 8s, 10x 9s, 10x 10s

Front Raise 10x 8s, 10x 9s, 10x 10s

Rear Flies 10x 8s, 10x 9s, 10x 10s

DB Shrugs 10s 35s, 10x 45s, 10x 55s.

Happy with those... the goal was to fail within a rep or two of the last set of each exercise, and mostly that was about right.

[teamfatboy]

Monday 31 October

Mostly bench today... TP wanted a 1rm so I tried, gave 105 a shove - up! Still can't move 110 tho.. must.try.harder.

[teamfatboy]

Tuesday 01 November

Fed the cardio monkey some combat classes...it's gotta be hurting my lifting, but my right cross is coming along nicely - boom!

[teamfatboy]

Saturday 05 Nov

Should have been squat day, but when I started to warm them up 2x 3x 110, 1x 2x 130 but knees were howling like babies so I took 'em home and anti-flamm'd them.

Sunday 06 Nov

Did some squatting, not much, then

Chest day

Bench 15x 60, 12x 65, 8x 70, 6x 75, 6x 80, 6x 85 and 6x 90

Incline DB Press 1x 10x 20s, 1x 10x 25s, 1x 10x 30s

BB O'head press 1x 10x 25, 1x 10x 30, 1x 10x 32.5.

Shrugs 3x 10x 100 for a laugh

[teamfatboy]

Monday 07 Nov

Was feeling flatter than a very flat thing (like NZ First's popularity in the polls, that flat!) so no training

Tuesday 08 Nov

Faaaaaaaaaaaaaaaaaaaaaaaark - got a bad feeling that I've popped/torn/otherwise munted an adductor... grrr.

Wasn't doing anything extreme - had warmed up with incline leg press and was quietly catching up when POP... almost audibly. Thankfully gym had icepacks, but hobbling out with icepack in crotch of shorts makes for side glances :shifty:

Not best pleased :evil: :gunfire:

[runveerun]

Monday 07 Nov

Was feeling flatter than a very flat thing (like NZ First's popularity in the polls, that flat!) so no training

Tuesday 08 Nov

Faaaaaaaaaaaaaaaaaaaaaaaark - got a bad feeling that I've popped/torn/otherwise munted an adductor... grrr.

Wasn't doing anything extreme - had warmed up with incline leg press and was quietly catching up when POP... almost audibly. Thankfully gym had icepacks, but hobbling out with icepack in crotch of shorts makes for side glances :shifty:

Not best pleased :evil: :gunfire:

EEek! Will you go see somebody and get it fixed? Hope you OK sir!

[teamfatboy]

Monday 07 Nov

Tuesday 08 Nov

Faaaaaaaaaaaaaaaaaaaaaaaark - got a bad feeling that I've popped/torn/otherwise munted an adductor... grrr.

Wasn't doing anything extreme - had warmed up with incline leg press and was quietly catching up when POP... almost audibly. Thankfully gym had icepacks, but hobbling out with icepack in crotch of shorts makes for side glances :shifty:

Not best pleased :evil: :gunfire:

EEek! Will you go see somebody and get it fixed? Hope you OK sir!

There's a good physio next to work, but we'll have to see... Was happy with leg press, sets of 10 at 160, 200, 240, 270, 300, 270, 240, 200 and 160, got knees warm, but later in the midst of something innocuous, pop, ow, grrrrrr.

[teamfatboy]

Friday 11 November

No training of any kind since Tuesday - I honestly think it's quite possibly the longest spell I've had away from the gym since January.

Not that I'm happy about it - will be feeding in accessory work over the weekend, loadsa upper body stuff to avoid aggravating the adductor, which is still twinging if I step-off wrong... :x

[runveerun]

I have heard the good news though!

Yippeee! Yay!

:clap:

Hurry up and get betterer!!!!

[teamfatboy]

Saturday 12 Nov

Quick back work-out

CG Seated Row 15x 49, 12x 56, 8x 63, 6x 70, 6x 77, 6x 84, 6x 91

WG Lat Pull down 15x 42, 12x 49, 8c 56, 6x 63, 6x 70, 6x 77, 6x 84

DB Bent-over Row 1x 10x 30 kg, 1x 10x 35 kg, 1x 10x 40 kg

And done... short, sharp and to the point.

Mostly with 1s holds at max contraction - I may have cause to regret that later :pfft:

[teamfatboy]

Work intervened on Sunday 13, Monday 14 and Tuesday 15 Nov - finished at 8pm Sunday, 10pm Monday and 8pm Tuesday...

Wednesday 16 Nov

Work intervened, no time for a full-script workout, so decided to take the tattered and torn adductor for a stroll..

Squats 10x 60, 6x 100, then singles (no-belt) up to 140 kg with not much more than a twinge. It's very stance-dependent, end up going narrow-narrow, feet more parallel than v'd out... but 140 is OK.

Deads 10x 60, 6x 100 then singles (no-belt) up to 160 both Sumo and convo styles, sumo seemed to work better.

Will be pacing myself, there was the odd twinge but I think the corner is in sight...

[runveerun]

yay you're back and shiny and newly fixed! :clap:

[teamfatboy]

Not fixed, but close... then I can spend the summer working on my aesthetics

[teamfatboy]

Thursday 17 Nov

Chest day

Bench 15x 60, 12x 70, 8x 80, 6x 80, 6x 80, 6x 85 and 6x 85

Incline Bench 1x 10x 50, 1x 10x 60, 1x 8x 70

BB O'head press 1x 10x 20, 1x 10x 25, 1x 10x 25

Working on shoulder form, need to do something about the pebbles next year.

[teamfatboy]

Friday 18 Nov

Again, working on road-testing troublesome adductor, and also refining bench, seemed to struggle a little yesterday.

Squats a mix of doubles and triples at 110, 130, 160 (belted)

Bench likewise, mixture of doubles and triples at 60, 72 and 90, fitting in with training partner.

Then, because I could, did some more deads

Deads again, mix of doubles and triples at 110, 130, 140, 160

All completed with only moderate discomfort from adductor, very much foot-placement dependent.

Wasn't interested in hitting higher reps, figured not to test the gods of tired bodyparts and aggravate the Dan Carter war wound :pfft:

[teamfatboy]

No training Saturday 19 or Sunday 20 Nov...

Monday 21 Nov

Some deadlifts, just working around the adductor. Sumo seems more comfortable, so that'll do for now...

[teamfatboy]

Gave the cardio monkey a night off on Tuesday 22 Nov

Weds 23 Nov

Trying to work out how to squat around the adductor niggle... it's all about foot placement but I did box squats up to 140s with no apparent ill effects.

Threw in a little bench for good measure... and done

[runveerun]

How you feeling Mister TFB? All set for le big day!? :grin:

[bar-belle]

Rest up my friend, eat well and you'll smash it come comp day :clap:

Don't forget the jet planes before the deads....instant burst of energy :grin:

[bar-belle]

Thinking of you for tomorrow mate. Give it heaps :twisted:

[teamfatboy]

Thinking of you for tomorrow mate. Give it heaps :twisted:

Did that, Bar-belle, in my own kinda way

Saturday 26 November - BBro...

What a great day.

Squat - 150 RRR, 150 RRR, 150 WWW

Bench - 80 WWR, 100 WWW, 110 RRR,

Dead - 160 WWW, 180 WWW, 195 WWW (and a 5kg PB too !)

Sure, novice mistakes cost me in the squats, but what fun

Opening squat was light - but I was seriously concerned about depth after heaps of competitors in the previous three flights got pinged on it, so figured to focus on that. First mistake in the squats was, despite OB's desperate warnings, racking before the command. Cleaned my ears out (thanks to Craig McMillan for that advice!) - learned to treat the head judge like my wife and do nowt until I'm told to :grin: The second one was for a double-start - again, just something to remember.

First bench, I think I moved one foot, but two whites was fine by me. Failed on third bench, about halfway up - that was more about mind-muscle connection and focus. Again, room to improve.

Deads - didn't want to make rookie mistakes, so opened a bit low, and surprised myself. Second was up nice and fast, and third deadlift flew up...comparatively speaking.

It makes a difference lifting with proper plates - the 195 was a 195 kg PB.

Really enjoyed myself tho - great company, awesome atmosphere - and room to improve Felt good to know the lifts with three whites weren't just bodybuilder-grade.

Thanks to OB and his family, the judges, the spotter-loaders, to Vee and hubby for hanging around to run my card for me - and to the fellow competitors who made it fun.

It was great to meet MorattiGirl too - and catch up with Gasp and others.

Good luck to all those doing the Classic tomorrow

[runveerun]

Awwwweeesooome work sir! :clap: That 195 dead flew up! 200 is on the cards verrry soon :grin:

I'll pencil you in for the next comp?! :grin:

No pressure!