TFB goes Oly style

[teamfatboy]

Missed a coupla days, work went haywire, but normal service is restored:

Wednesday 21 March

Random acceso-rehab with The Mighty Quinn

Seated DB Press

1x 10x 15kg

1x 10x 20

1x 5x 25kg

3x 5x 30kg

Inclined DB Press

1x 10x 20s

1x 10x 25s

3x 6x 30s

Standing DB 21s(7/7/7) Curls

3x 21s 12,12,12kg

Narrow Bench

1x 15x 40

1x 12x 45

1x 12x 50kg

Inclined DB Flies

3x 10x 15,17,20kg

DB Front Raises/Lat Flies/Rev Flies

3x 21s (7/7/7) 7,8,9kg

And done.... now to blob out on the couch and work out a plan to go thru to the June Comp and maybe the Nationals.

[Shutupandsquat]

Was that the sound of a gauntlet being thrown down ??? Lol

I will accept your challenge, Madame Vee, Reine de la Fer !

Monsieur G C'est SUR!

Ah merde! Pas de chocolate, pas de vin! Seulement de poulet, de thon, et des shakes pour moi!

... oui

[teamfatboy]

Friday 23 March

More accesso-rehab...

Back

Hypers 1x 10x bw, 1x 10x +10kg, 1x 10x +20, 1x 10x +40, 3x 4x 60

T-bar rows (unsupported) 2x 10x 40, 3x 5x 60

Iso LPDs 1x 20x 20/side, 1x 10x 40/side, 3x 5x 45/side

DB Rows 1x 10x 25, 1x 10x 30, 1x 10x 35

and done...

[teamfatboy]

Saturday 24 March

Up at Exodus this morning for a 5RM finding session with Andrej Belyaev, Tom Platz and Ed Coan :pfft:

Turns out that 180/90/185 is about it....

We'll just gloss over the dodgy depth on the squats - those were the rules of the day :grin:

[drizzt]

Hey G, good lifting today mate! Reminded me that I needed to upload the video I chucked together of you from the CDs, ran out of time the other night. Here it is:

[teamfatboy]

Wow, that's awesome, thanks very much, D

[makes mental note: Jeez, I gotta lay off the pies :oops:]

Ran the numbers thru a few of the 1RM calculators, turns out the 5RM numbers were pretty damn close to the CD results a week ago, esp bench and deadlift, squat not quite so close, as in most of the calculators equated 5RM/180 to more like 205 than 195... M.u.s.t. try harder!

[teamfatboy]

Tuesday 27 March

Another de-load coming up - few days away from the gym, just work-life (im-) balance 'til Sunday.... grrr.

[runveerun]

Tuesday 27 March

Another de-load coming up - few days away from the gym, just work-life (im-) balance 'til Sunday.... grrr.

No comps this weekend then? :pfft:

[M.T]

Tuesday 27 March

Another de-load coming up - few days away from the gym, just work-life (im-) balance 'til Sunday.... grrr.

No comps this weekend then? :pfft:

Not that he would share on the forum anyways :pfft: i'll find out Geoff I have spies at all gyms.

[teamfatboy]

Tuesday 27 March

Another de-load coming up - few days away from the gym, just work-life (im-) balance 'til Sunday.... grrr.

No comps this weekend then? :pfft:

Not that he would share on the forum anyways :pfft: i'll find out Geoff I have spies at all gyms.

Nah, no secret comps this weekend :-(

I was going to do Relay For Life, and the awesome airship at Ohakea on Saturday, but stupid life got in the way :madman:

So, I shall put Sheiko #29, Smolov Jnr, and Coan-phillipi on the table and try to figure out the "Tri-Nations" training plan for the June Classic.

[M.T]

Mate your going to be a machine after all that

[HarryB]

Awesome solid lifting TFB. Great stuff.

[teamfatboy]

Mate your going to be a machine after all that

[teamfatboy]

Thursday 29 March

Random "make do with what they've got" workout

Db bench (20x 20s, 15x 30s, 10x 40s and 10x 45s)

5x 10x 50s

Swiss ball Db flies 5x 10x 30s

WG LPDs 5x 10x 10 plates superset with

Straight-arm pull-downs 5x 10x 8 plates

Seated row 5x 10x 10 plates

Shoulder 21s 3x with 20s front raise/ side raise/ rear fly

Db hammers 5x 10x 25s

[sadly all weights in pounds - but one day !]

[teamfatboy]

Monday 2 April

Gah! flu has struck (or something similar, cough, splutter )

But at least it means I get to make a journal entry and avoid it slipping to oblivion and beyond :pfft:

[teamfatboy]

Saturday 14 April

Finally, possibly prematurely, made it back to the gym after the flu..... had a rehearsal of the Coan-Phillipi deadlift programme

Warm-up - 1x 20x cg lpd, 1x 20x rear delt flies

Deads

1x 5x 100, 1x 5x 140 to warm-up

1x 2x 170 (75%)

Speed deads 8 sets x 3 reps x 140 kg

Assistance - 3 circuits of 8 reps x

SLDL 100 kg

Bent-over row 60 kg

CG LPD

Arched BB GM 60 kg

Still working out how to set the assistance loads, but kept the breaks down. Gym was empty, I managed to set up the stiff-legs, rows and good mornings on three squat racks and transition really quickly between them.

But now, stuffed

[teamfatboy]

Monday 16 Apr

Wow, heinous doms in the adductors after 36 hours...

Was paying attention to deadlift form, working the legs hard in sumo deads, guess I was doing something right!

I think this Coan-Phillipi will pay off, 'cos a lot of other things are also grizzling.....

Got some good tips from a Mark Rippetoe book, "Strong Enough" too, helping to correct my wierd form

[teamfatboy]

Monday 16 April

Week 1, Day 1 of my run to the June Classic comp:

Squats from Sheiko #29, plus shoulders

1x 10x 60, 1x 10x 100 to warm-up

5x 5x 140 kg, first set un-belted, last four w/belt.

Then some shoulders:

Seated DB press 3x 10x 20s

Rear flies 3x 10x 8s. Felt these, doms in the upper body...

Was feeling the flu, still not breathing right... those 140s shouldn't have been that hard. But (with the exception of the last rep of the last working set) they were close to depth....

Current thinking on my "Tri-nations" plan (tm OldBull) is

Monday - Squats (Sheiko #29)

Tuesday - Smolov Jr Bench, Day 1

Weds - Coan-Phillipi deadlift

Thursday - Smolow Jr Bench, Day 2

Friday - Squats (Sheiko #29)

Saturday - Smolov Jr Bench, Day 3

Sunday - Smolov Jr Bench, Day 4

I'll be adding in conditioning to suit around the key lifts, but the objective is to push bench off the plateau, and see if I can fix my deadlift form.

Coan-Phillipi is a 10-week plan, but I might review after 5 weeks, depending on how beat-up I get once I'm rolling thru....

[teamfatboy]

Tuesday 17 April

Week 1, bench #1

[Warm-up 1x 20x 40, 1x 10x 60]

6x 6x 75

Assistance work - seated row 5x 10x 50kg/side

Low-pulley cable row 5x 10x various, finishing on 80kg, underhand grip.

And done... interesting, those six sets should NOT have been that hard. #$(* flu, getting in the way :madman:

[teamfatboy]

Wednesday 18 April

Week 1, Deadlift day using the Coan-Phillipi deadlift programme

Warm-up - 1x 20x DB deads 35s, 1x 10x DB deads 45s flies

Deads

1x10x 100, 1x 5x 140 to warm-up

1x 2x 170 (75%)

Speed deads 8 sets x 3 reps x 140 kg

Assistance - 3 circuits of 8 reps x

SLDL 100 kg

Bent-over row 60 kg

CG LPD

Arched BB GM 20 kg

Pressure on the equipment meant I couldn't bogart three racks at once, so the GMs were light, but erectors etc were feeling it by then anyway....

Glad I stuck it out though, reckon the secret is, as HJP says, in sticking to the assistance plan thoroughly.

[teamfatboy]

Thursday 19 April

Week 1, bench #2

[Warm-up 2x 10x 40, 1x 10x 60]

7x 5x 80

Assistance work - seated cable row 5x 10x 70kg

Set my 1rm for this at my (slightly higher) gym PB, not my comp PB, it's making for an interesting experience, although they're only 5kg apart. Chest was real tight in the warm-up, took two sets of ten just to get to comp-grade touch and pauses....

Breathing's not 100% yet, the last couple of sets weren't so much 1x5 as 1x3, 1x2... but I will persist :madman:

This Tri-Nations programme is real good at moving the pain around the body tho... each morning it's "Where will the DOMS be worst today!" :pfft:

[teamfatboy]

Friday 20 April

Week 1, day 5 - Squats

Warm-ups 3x 5x 60,

Working: 1x 5x 100, 2x 4x 120, 2x 3x 140 and then 6x 1x 150, 3x 3x 150

Was NOT feeling it today.. couldn't get the fire lit for the top set. It should have been 5x 3x but the first two sets turned into singles.... found some HTFU and some jetplanes and the last three sets were vaguely legit.

5x 5x hypers to finish

Great atmosphere in the 'house tonight - nice to see the Manawatu lads come to town

[teamfatboy]

Saturday 21 April

Bench Day 3

[warm-ups 1x 20x 30, 1x 10x 40, 1x 5x 60]

1x 4x 85

1x 3,1 x 85

1x 3,1 x 85

1x 2,2 x 85.... so not lighting the fire tonight either...

1x 4x 80

1x 3,1x 80

1x 3,1x 80

1x 3,1x 80

Accessory work: 3x 10x ISO seated row, 50kg/ side, done simultaneously (as opposed to one-arm-at-a-time).

Dunno whether it's flu or nutrition putting me off.... grr :madman:

[teamfatboy]

Monday 23 April

Sheiko #29, Week 2, Day 1

Smith Machine Squats

[warm-up 1x 10x 60, 1x 10x 80]

Working: 1x 5x 100, 1x 4x 120, 2x 3x 140 and 5x 2x 160 kg

BB Bench

1x 5x 60, 1x 4x 65, 2x 3x 75 and 5x 3x 85

DB Flies 5x 10x 15s

Push-ups 5 10x

Front Squats

2x 3x 80

2x 3x 90

4x 2x 100

Standing GMs 5 5x 60 kg

Got to the gym, what? All the squat racks were in use - and 2 out of 3 were folks using them for respectable things, like squats and deads, only one hardy soul doing bb curls. So, it was the Smith Machine for me... good to shake it up for a change.

Rest of the programme was unremarkable - couldn't hit RX for front-squats tho - should have been 120 in the top sets but I'm not there yet. I will get there... found an old remark form last year about making a goal of exceeding bw front squats for reps....

[teamfatboy]

Tuesday 24 April

Week 2, Deadlift day on Coan-Phillipi deadlift programme

Warm-up - 1x 10x 60, 1x 5x 100

Deads

1x 5x 140, 1x 5x 160

1x 2x 180

Speed deads 8 sets x 3 reps x 150 kg

Assistance - 3 circuits of 8 reps x

SLDL 100 kg

Bent-over row 60 kg

CG LPD 60kg

Arched GM 60 kg barbell

Jeepers, this programme's a regular callous-factory...... getting harder, the 1x 2x 180 was a real test of grip strength...... not too enthusiastic about the speed-deads either... but enough whining, I want a bigger deadlift and if this is what it takes...