TFB goes Oly style

[teamfatboy]

Wednesday 25 April - Lest We Forget

Morning - 60 minute combat class for conditioning (which, it seems, is desperately needed ) :shifty:

Afternoon - 120 minutes punishing hams and glutes by painting two decks the hard way - no aesthetic long-handled rollers for me, just a 100mm brush and a 10l can of paint.

That, i think, will take care of the legs for the day :grin:

[teamfatboy]

Sunday 29 April

Just a quick chest session...

BB Bench [warm-up 20x 40, 10x 60]

2x 5x 70

3x 4x 80

4x 3x 90...stapled on the last lift of the last set. Guess I gauged the weights right :grin:

Cable cross-overs for conditioning/ recovery work.

1x 10x 25

1x 10x 30

1x 10x 35

1x 10x 40

1x 10x 25

Shoulders - three 21s of front raise, side raise, rear fly

1x 21s x 7s

1x 21s x 8s

1x 21s x 9s

Done....

[teamfatboy]

Monday 30 April

Fed in some cardio - 40min sesh on the spin bike. Aiming to pick up Wilks by putting down kilos... normal lifting will continue, of course.

[teamfatboy]

Wednesday 02 May

Deads day... more like dead day.

[Warm-ups 1x 20x 60, 1x 10x 100, 1x 5x 120, 1x 5x 140]

1x 3x 160, then

0x 1x 195

0x 1x 195 - nope, no gas in the tank. Dropped it to 4pps

1x 2x 180 - even these were a grind

1x 5x 140

1x 7x 140

1x 5x 140 - meh.... ran out of time at this point. Think nutrition had something to do with it... but will be off shopping for concrete pills tonight...

[teamfatboy]

Thursday 03 May

Bench Sheiko #29 Week 2 Day 3

[Warm-ups 1x 10x 40, 1x 10x 50, 1x 10x 60 - oops overshot]

1x 5x 60

1x 4x 65

2x 3x 75

2x 2x 85

1x 3x 80

1x 5x 70

1x 7x 60.....

All good - wanted to finish with some pull work for conditioning, but the divot in one hand, size of a 20c coin, from yesterday's deads put paid to that, so did the Sheiko #29 conditioning

DB Flies 5x 20x 12.5s

Call it a day now, off home for steak n veggies =P~

[teamfatboy]

Saturday 06 May

random, rather short, upper-body workout

Seated ISO row

Warm-up 1x 20x 20kg/side

10x 40/side, 10x 50/side, 10x 50/side

Seated DB Press

Warm-up 1x 20x 12/side (cos some slack git left them by the chair)

1x 10x 17s,1x 10x 20s, 1x 10x 23s

Delt 21s - 7x front raise, 7x side raise, 7x rear flies

Once w/7s, once w/8s, once w/9s

EZ Bar upright row

3x 10x 37.5kg

Not bad. Think I need to work the knots out of right-side, there was something grinding in there, esp on the press.

[teamfatboy]

Wednesday 16 May

Finally! Made it to the gym after one helluva week.

Still short on time, so to keep it simple, I decided on "Death by Squattage".... Otherwise known as Cardio by Lifting Heavy Things.

8x 10x 100kg bb squats - back into it :-)

[teamfatboy]

Thursday 17 May

Having hobbled around with heinous DOMS all day (remind me never to stop lifting again, ever :pfft: ), wandered down to the 'House and picked up my new Metal squat shoes and gave them a run.

A few 140s to warm up the bones, and boom, nice comfy 160 (80%) without even trying.

The shoes: compared to Chucks, felt a little lower in the heel, but rock-solid. Nice tight ankle bracing, and more to come thru the forefoot when I tighten the lower laces a bit. Perhaps the soles aren't quite as "sticky" as the Chucks, but I have a feeling I'm going to enjoy putting them to good use.

[teamfatboy]

Hello DOMS - I missed you (not!).

If anything, I find the second day after a hard workout is worse than the first... something I think i'd forgotten :doh:

I'm glad there are no lions and tigers on Lambton Quay...if I were being chased, the way my legs are now i'd be dead for sure!

[teamfatboy]

Friday 18 May

Another experiment that failed... no, an hour on the spin bike may be good cardio but it's ineffective at flushing out tired legs :roll: :nod:

[teamfatboy]

Saturday 19 May

Chest-shoulders

BB Bench [warm-up 1x 20x 40, 1x 10x 50, 1x 10x 60]

1x 5x 70, 5x 4x 80 and a bunch of singles at 90

Cable Crossovers 2x 10x 20s, 2x 10x 25s, 1x 10x 30s to flush things out

Seated DB Press

1x 10x 15s, 2x 10x 17s, 3x 10x 20s

DB 21s - front/side/rear

1x 8s, 1x 9s, 1x 10s - and that'll do.

[teamfatboy]

Sunday 20 May

Some deadlifting was done..

1x 10x 100, 1x 5x 100

2x 5x 120

2x 5x 140

3x 2x 160

1x 5x 140

Good mornings w/60 kg bb 5x 10

Was going to do some db rows, ran out of time, so ran calves thru a few standing calf raises

1x 10x 142, 1x 10x 151, 1x 10x 160, 1x 10x 169

[teamfatboy]

Monday 21 May

Short-n-nasty arms

DB Curls 3x10, 12.5s, 15s, 17s

EZ Bar Curl 3x 10x 30

French Press 3x10 20, 30, 30

CG Press 3x 10 40, 50, 60

Low-pulley cable curls 3x 10x something superset with

High-pulley o'head extensions 3x 10x something... the calibrations on the stack make no sense, but it was "hard enough".

With all the powerlifting training, reckon arms are going to be whinging tomorrow - they've not had a lot of dedicated attention for a while. Haven't checked, but I think I made some gains on triceps - reckon that CG Press is higher than normal (not high, just "higher")....

Anyhow, done and dusted in time to get home so the missus can have the car

[teamfatboy]

Wednesday 23 May - part 1

Combat class - 45m of flat out punching and kicking... just like work, really.

Room had no a/c, it was sooooo hot, kinda like "bikram combat".. but what doesn't kill ya, etc etc :roll: :grin:

[teamfatboy]

Wednesday 23 May - part 2

Short-n-nasty Shoulders - wanted to do something....

Hang-clean and press 1x 10x 25, 1x 10x 30, 1x 10x 35.... not heavy, but rh shoulder whining... too much punching.

DB 21s front raise/ side raise/ rear flies 1x 7s, 1x 9s, 1x 10s

And for laffs

Single-sided DB row 1x 10x 30, 2x 10x 40 kg. Yes, I know that's back, not shoulders but I had the time and the weights called to me...

[M.T]

How are the shoes going for ya? truth be told I was eyeing them up myself but Beast did say you had got in first lol

[teamfatboy]

He's a good bloke that Beast, eh!

I gave them a quick try at the 'house, they felt good, but that was on legs munted from training like a bodybuilder...

I'll go do some squats tonight and let you know

[teamfatboy]

Saturday 26 May

Did Sheiko #29, Week 2, Day 3, to see how things were holding up

Cardio warm-up 10m bike, 5 km

Squats

[Warm-up 2x 10x 60kg in Asics GT-2110 trainers]

1x 5x 100

1x 4x 120

2x 3x 140 +belt

5x 2x 160 +belt

BB Bench

2x 5x 60

2x 4x 70

2x 3x 80

2x 2x 90

1x 5x 70

1x 7x 60

Squats

1x 5x 100

2x 5x 120 +belt

4x 4x 140 +belt

Good Mornings

5x 5x 60

Not a bad workout for an old fella.... kept the breaks short, mostly 60-90s. Felt dehydrated, went thru 2l of water during the workout.

Anyhoo, now for the commentary on the Metal squat shoes, remembering that all I've got to compare them with is either trainers or hi-top Chucks.

Left the top eyelet un-used, ran the laces around the boot, pulled the top laces quite tight but didn't take all the tension out all the way down to the forefoot. Began with the Velcro mid-foot strap quite tight - not insanely so, but enough that it was going to work. For me, the shoes were a good fit - roomy toe-box, snug across the widest part, good snug heel cup, a really comfortable fit. Sorry, MT !

Overall - noticed the lack of compression compared with the Chucks, feet felt more directly connected to the floor. Squatting on a standard gym rubber-tile floor, shoes definitely improved the connection with no loss of grip.

I probably noticed two things the most: firstly, the improved muscle feedback. By that, I mean I noticed that I felt a lot of "additional detail" from shins/knees about foot placement, toe in-out, and the like, that I hadn't noticed in the Chucks. Little things that helped make for a good session.

Secondly, it was noticeable that when I "let the legs pick the groove", I felt that I wanted to sit back more, bring in more of the under-used muscles - I'm not sure whether it meant more hams/glutes, or more quads, but it was noticeable in the 2nd rep of most of the doubles at 80% that if I sat back the way the shoe seemed to push me, the lift was easier - in the sense that I came up straighter, "all of a piece" rather than hips first then a hint of "good morning" to finish. So, that's probably the shoe helping to fix sketchy technique.

I think there's still quite a bit to refine (lacing, for instance) and to learn how the shoes change my stance, little foot placement things, but they were definitely a great investment. Thanks to Old Bull for bringing them in.

[startinfromscratch]

hey TFB, impressive review of the metal shoes on PH forum, am thinking to get some in the near future. my question is, what size chucks do you wear, and what size in the metals did it translate to?

it will be my best way to gauge sizing by comparing chucks to metals 8)

[startinfromscratch]

edit, you just posted it on PH lol. cheers!

[teamfatboy]

Always glad to help

Second best buy: Starting Strength, 3rd edition, by Rippetoe... sooooooo much good stuff in there.

[teamfatboy]

Monday 28 May - General assistance work.

Tuesday 29 May - more gpp type stuff, highlights were cg press 3x 10x 60 and db hammers 3x 10x 20s

Was goofing off in the gym today, in between assistance stuff...sets of 10 kb swings were fine up to 24kg but got a bit carried away with clean and press at 70kg... clean, no worries, but the pressing, not so much. This CrossFit malarkey's not as easy as it looks :roll:

M.U.S.T. try harder :nod: :grin:

[teamfatboy]

Tuesday 05 June

The token-est of workouts, just enough to stop the journal falling off the edge of the world

BB Bench - warm-up, then 10x at 60, 70, 80

DB Rows - warm-up then 10x at 30, 40, 50

DB Curls - warm-up then 10x at 10, 12.5 and 15

Not even close to being "enough for a Mallowpuff"... :oops:

[teamfatboy]

Wednesday 06 June

Was down at the 'House giving a hand to set up for the CDPA Bench Press Champs & Classic 3 Lift comp at the weekend, the Beast pressured me into a token workout :shock: :roll:

Deads

10x 60, 10x 100, 5x 140, 5x 140, 3x 160, 3x 160, 1x 180

Got some advice on Sumo from Magnum, revealed I really need to work on dropping the hips some more. Really helpful cues tho - will come in handy if I ever get my a-into-g :oops:

[poos_n_wees]

Nice deads TFB!

I love Rippetoe's Starting Strength.. Always refer back to it every now and then