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TFB goes Oly style

teamfatboy

By teamfatboy
in Workout journals

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teamfatboy Veteran member

teamfatboy

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Wednesday 18 January Madcow Intermediate, Week 3, day 2

Squats [warm-up 10x 60] 5x 100, 5x 120, 5x 130, 5x 140, and 5x 5x 160

Bench 5x 45, 55, 65, 75, 75

Deads 5x 110, 130, 140, 150, 160 and some singles at 180. Just wasn't feeling it today - maybe it's the fear of what lies in store....

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teamfatboy Veteran member

teamfatboy

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Just wasn't feeling it today - maybe it's the fear of what lies in store....

Another casual training session with me? It's all bon- bons, martinis and relaxing is it not? fiesta.gif

Hell yes... and my shoulders and elbows are doing a GREAT impression of a mariachi band smiley-music014.gif

Not so much with the tee many martoonies.... more of a margarita kinda guy, thanks to some good times in Texas smiley-eatdrink048.gif

Bring on ze good times at Le House smiley-sport017.gif

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teamfatboy Veteran member

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Thursday 19 January

Time to get whupped by Vee...

Deads to knees [warm-up 1x 10x 60]

1x3 120

2x3 145

2x3 155

4x3 162.5

Even tho these were only triples, this was a good workout following Vee's RAZ template.

Bench

1x5 62.5

1x5 67.5

2x5 72.5

2x5 75

2x5 77.5

1x5 75

1x5 72.5

1x6 70

1x7 67.5

1x8 65

1x9 62.5

A nice RAZ pyramid... surprising amount of volume, and altho the weights were light, it'll do me some good (once the DOMS has gone!)

Deads with bands (just the littlest ones)

2x5 100

2x5 115

1x5 105

4x5 100

That was my first time working with bands, and though the weights were light, the bands the lightest there are, and the bands on the soft (single side over bar) setting, I could still spot the difference, I noticed how much it affected the hip drive. Will have to try it with heavier bands, suspect it'd really help.

Had to bail on Vee before the accessory session, which was a shamesmiley-signs104.gif smiley-rolleyes010.gif ... but that was still a great two-hour work-out. I think there will be a price to pay tomorrow :grin:

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teamfatboy Veteran member

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Thursday 19 Januarythat was still a great two-hour work-out. I think there will be a price to pay tomorrow :grin:

and there was a price to pay.... :pale: :grin:

Friday 20 January - no training

Saturday 21 January - cardio. Did a spin session, glute-ham connection now feeling it from some hard climbs.

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teamfatboy Veteran member

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Squat/bench/dead tmw, honest :shifty: :grin:
ooops - spoken like a politician.

Wednesday 25 January. I had high hopes, when the day began, that I could sneak in a lunchtime KiMax combat class, before doing weights after work. the Gods thought otherwise and conspired to have me chained to my desk all arvo smiley-angry039.gif

I shall have to go doubly hard tomorrow - all the more so for having witnesses.

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teamfatboy Veteran member

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Thursday 26 January

Trained up at the House with Vee, following her RAZ template but counting in fives....

Deads to knees

1x 10x 60

2x 5x 105

2x 5x 135

Bench

1x5 62.5

1x5 67.5

2x5 72.5

2x5 75

2x5 77.5

2x5 80

2x5 77.5

2x5 75

1x6 72.5

1x6 70 tank empty at this point, had hopes of matching

1x7 67.5 Vee's rep count but no way... settled for fives

1x6 65

1x5 62.5

Deadlift straps bounce - blue bands

1x5 60

1x5 70

2x5 80

1x5 80 struggling to get to lockout

1x5 70 bands make it interesting

1x5 70

1x5 70 Thanks to OB for input on my form - the world doesn't need to see my special secret sumo stiff-leg deadlift technique LOL

DB Lunges

25lb x10,x10,x5,x5 - just following the Veemeister at this point

DB Flies

25lb 5x10

Seated french press

35lb x10

50lb x10

60lb x10 :cough: no way, that was over-reaching....... form sucked big-time by about rep 5.....

And done, great to train up at the 'House, Vee has an awesome work ethic, gets it done like a champ.

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teamfatboy Veteran member

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Friday 27 January - No training, trying to map out the year's goals, timings and stuff.

Saturday 28 January - Thorndon City Fatness

Smith Machine Squats [10x 40 warm-up]

5x 80, 5x 100, 5x 120, 5x 140, 5x 160, 3x 175, 8x 140

Bench - 5x 60, 5x 65, 5x 70, 5x 85, 2x 100, 1x 100, 1x 100, 8x 70

Bentover Row 5x 40, 5x 60, 5x 60, 5x 60, 3x 80, 8x 60.

Not best pleased at having to use the Smith - the Pumas and the Welsh Sevens teams were in, hogging the squat racks... but it's only once a year...

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Chillicat Senior member

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Not best pleased at having to use the Smith - the Pumas and the Welsh Sevens teams were in, hogging the squat racks... but it's only once a year...

Yes, on the one hand I'm looking forward to the eye candy factor, but on the other hand I'll be p'd off if I don't get to do my squats this week. Hopefully the eye candy factor will be high enough to counter the lack of squats...

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teamfatboy Veteran member

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Monday 30 January - no training, just a twelve-hour day in the salt-mine...

Tuesday 31 January - lunchtime - squats squats squats :jive:

Did the squat prescription from Sheiko Comp programme, week four, day 1.

Squats: 1x 10x 80

1x 5x 110

1x 3x 130

1x 2x 140

2x 2x 160 - that took me to 80%, but I wanted more confidence under the bar, so

1x 1x 180

1x 1x 180 - those were sweet, but...

1x 1x 190

1x 1x 190 - sketchy at best, almost certainly not to depth. Will try again on Friday, then just hope like hell that the magic of Boris, mixed with a handful of jetplanes, will get me there on the day...

Tuesday 31 January - after work - cardio - a 60-minute KiMax combat class, punching and kicking the day away :grin:

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teamfatboy Veteran member

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Wednesday 01 February

...was like Tuesday, only backwards

Did cardio - Kimax combat session at lunchtime, but couldn't get near the weights room after work... :madman:

then, at midnight - simultaneous ferocious cramps in both thighs - teardrop and outer sweep. Faaaaaaaaaaaaaaaaaaaar out that's not funny :pale: :grin:

Off up the 'house tonight for a real workout :pray: :D

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teamfatboy Veteran member

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Thursday 02 February

Up at the House, working in with Vee

Week 2 block 3 day 2 of her hideous, high-volume RAZcal workout....

Deficit deads

1x 10x 60

2x 5x 105

3x 5x 150

1x 5x 170 - PB for reps

Bench-a-thon

1x 5x 62.5

1x 5x 67.5

2x 5x 72.5

2x 5x 75

2x 5x 77.5

1x 5x 85

1x 10x 55 - should confess to weakening at this point -

1x 10x 50 - these weights should have been 75/70/65

1x 10x 45 - but the tank was empty...

Vanilla deads - experimenting with conventional stance

1x 5x 60

2x 5x 110

2x 5x 122.5

3x 5x 92.5 trying to get conventional to work, left the weight like, tried sitting waaaaaaaaaaaaaaaay back on hips, weight on heels. Suspect I could probably learn to make it work, not convinced it's the better option for me, tho.

DB Flies

5x 10x 20lb

Lunges of doom - man I do not like these

4x 5x 20lb

1x 5x 30lb

French press

5x 10x 30lb

Good nice, good chatting to the folks up at the 'House... and got to meet Gym Rat !

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teamfatboy Veteran member

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Sunday 05 February

Just a light train today

Squats [5m bike and 1x 10x 60 warm-up] 1x 5x 100, 1x 5x 120, 1x 5x 140, 1x 3x 160, 3x 1x 180, 2x 3x 160

Bent-over rows 1x 5x 60, 4x 5x 70.

Reasonably happy with the squats - once the knees had woken up, the 160s and 180s went OK...

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teamfatboy Veteran member

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Tuesday 07 Feb

No weights, just a cardio session: Kimax combat. It was done in a smaller room than usual, barely air-conditioned if at all, and today it was like Bikram Combat... freakin' sweaty :shock:

But at least it lets me update my log and prevent me slipping onto page 2 :lol:

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teamfatboy Veteran member

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Hope Boris forgives me, I haven't lifted since Sunday...starting to get the irresistible urge to pick up heavy things...

Was talking to the Mighty Quinn, might come by the house tomorrow for some GPP or whatever.

And yes, I would be honored to have the Squatmeister run cards for me smiley-happy057.gif

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