TFB goes Oly style

[teamfatboy]

Nice deads TFB!

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

Cheers PnW - and yep, Rippetoe is gold, reckon I'll have to get a second copy before I offer to loan it to anyone, I'd never see it again.

[teamfatboy]

Saturday 09 June

No lifting, unless you count the 15-16 tonnes of plates I shifted while spotter-loading at the CD Novice comp and Bench Champs... that was better than cardio!

OB reckoned the two of us shifted around 31 tonnes during the day... plus, I'm getting really good at dividing by 25 and subtracting in plates!

Felt like an Indy-car pit crew... nut off, plates off/ plates on, nut on and tight... done!

[teamfatboy]

Wednesday 13 May

Back into it - boom!

Sheiko 5-week Comp, Week 1, Day 1

Bench [warm-up - 20x bar, 10x 40]

1x 3x 60, 1x 3x 72.5, 1x 3x 77.5, 2x 3x 92.5, 1x 3x 87.5 and 1x 2x 95

DB Flies 5x 10x 20s

Squats [warm-up 1x 10x 60]

1x 2x 100, 1x 3x 120, 5x 3x 140, 3x 2x 160 (+b)

Standing Good Mornings 3x 5x 100kg

And done... felt good to put some weight on the bar.

Oh, and why the 5-wk comp programme - I thought I'd printed out #29, but noooo - so go with what you've got...

[teamfatboy]

Thursday 14 June

Sheiko 5wk - Week 1, day 2

Deads [warm-up 1x 10x 60]

1x 3x 110

2x 2x 132.5

2x 3x 155

3x 2x 165 then wilted 'cos I knew I had over-estimated the template settings

4x 2x 160 and

2x 2x 170

Bench

Triples at 60, 72.5, 80, 85 and a double at 90kg

Flies - 5x 10x 15s - backed-off a bit

ran out of time for deads off boxes... sigh. Will sort out the scheduling once I work out if I can "get up" for a trip down South. Turns out I'll be away during the Bledisbro, or at least right in the run-up, so looking for other goals atm.

[teamfatboy]

Saturday 16 June

Sheiko 5k wk, wk 1, day 3

Bench [warm-up 1x 10x 40]

1x 5x 55, 1x 3x 60, 1x 3x 75, 1x 3x 80, 2x 2x 85, 4x 2x 90, 1x 1x 95

DB Flies 2x 10x 17, 2x 10x 20, 1x 10x 22

Squat

2x 3x 110, 1x 3x 135, 2x 2x 155, 2x 3x 160, 4x 2x 170 (belted)

No good mornings, time was too tight. Niggle in the rh shoulder, not sure what's causing it. Doesn't affect bench, tho...

[teamfatboy]

Monday 18 June

Sheiko 5-week, Week 2, Day 1

Squats [Warm-up 1x 10x 60]

1x 5x 100, 2x 4x 120, 2x 3x 140, 5x 2x 160 (belted)

Bench [warm-up 1x 10x 40]

1x 5x 60, 2x 4x 70, 2x 3x 80, 5x 2x 90

DB Flies 2x 10x 17s, 3x 10x 20s

Shoulder wouldn't play ball for the front squats on the template, so it was...

Machine Hacks

2x 5x 60, 2x 4x 80, 4x 2x 100 and 1x 2x 120.

Time was ticking, so I flagged the good mornings, will stretch the back out later.

Got home, realised I'd missed out the press-ups :doh: :shifty: but otherwise it was a good work-out.. squats good for depth, benches all paused.

Forgot what CityFatness is like on a Monday night - jam-packed, the chest-n-arms brigade out in force

[teamfatboy]

Wednesday 20 June

Sheiko #29, Week 2, Day 2

Deads [warm-up 1x 10x 60]

1x 3x 110, 1x 3x 130, 2x 3x 150, 4x 2x 170

DB Bench [warm-up 1x 10x 25s]

1x 6x 28s, 2x 6x 32s, 4x 6x 35s off

DB Flies

Sets of 10 w/ 15s, 17s, 20s, 22s and 23s

Deadlift off pins

1x 4x 110, 1x 4x 130, 2x 4x 150 and 4x 4x 170.

Walking Lunges

5 sets 5 lunges/ side w/25kg power bag.

And done - managed to carve enough time out to do the whole thang \:D/

DB Bench was interesting, variety if nothing else, and avoided cooling down waiting for a bench to come free. Lunges - long time since I'd done them, now I remember why :doh: :roll:

[teamfatboy]

Saturday 23 June

Sheiko #29, Week 2, Day 3

Squats [warm-up 1x 10x 60]

1x 5x 100, 1x 4x 120, 2x 3x 140, 5x 2x 160

Bench

1x 5x 60, 1x 4x 65, 2x 3x 75, 2x 2x 90, 1x 3x 85, 1x 5x 75, 1x 7x 65

Flies

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

Squats

1x 5x 100, 2x 5x 120, 4x 4x 140

Good mornings

5x 5x 60

Wow... felt good, until it came time to leave the gym, despite being down on calories for the day. Got home, sat down... munted.

[teamfatboy]

Monday 25 June

Sheiko #29, Week 3, Day 1

Squats part 1 [Warm-up 1x 10x 60

1x 5x 110, 1x 4x 130, 2x 3x 150, 4x 2x 170

Bench

1x 5x 60, 1x 4x 70, 2x 3x 80, 1x 3x 85, 1x 3x 87.5, 1x 3x 90, 1x 2.5x 90, 2x 3x 85 - stupid rack in the work gym, combined with something squirrelly in RH shoulder meant I had to back off.

DB Flies

2x 10x 15s, 2x 10x 17.5s and 1x 10x 20s.

Press-ups - skipped on account of that shoulder niggle.

Squats part 2

1x 3x 100, 1x 3x 120, 1x 3x 140 and 6x 3x 160. Wait, wut ? Damn it, mis read the template, it was only supposed to be 4x 3x 160

Good Mornings

5x 5x 60kg

and done... this shoulder is starting to irritate me, gonna probably take myself off to The Doc...

[teamfatboy]

Tuesday 26 June

ZOMG - Cardio. 45m spin bike.

Actually, it was boring as anything, grinding along to the machine-generated programme. I think listening to the machine was my first mistake... should have gone hard-out, had the HRM popping off the red-line

[teamfatboy]

Wednesday 27 June

Lunchtime - KiMax contact-combat class, 45m of hot sweaty fighting (kinda like the office, actually).

[teamfatboy]

Wednesday 27 June Part Deux

Sheiko #29, Week 3, Day 2

Deficit Deadlifts [warm-up 1x 10x 60]

2x 3x 110, 2x 3x 130, 4x 3x 140

Bench

1x 5x 60, 1x 4x 65. 2x 3x 80, 3x 2x 85, 2x 2x 90, 2x 3x 85

DB Flies 1x 10x 15s, 2x 10x 17s, 2x 10x 20s

Rack Pulls

1x 4x 130, 2x 4x 140, 2x 3x 165, 3x 2x 185

Walking Lunges 5x 5x each side w/ 25kg powerbag.

Deficit deads used CityFatness rinky-dink 20s (about 30mm shorter than regulation) and two rubber floor tiles underneath each foot. Rack pulls were from about 40mm below knees.

Bench felt better, probably 'cos the bench was at the 'regular' heigh. I actually finally started to get "why the arch" and feel some foot drive. Heavy reps were paused for a count.

[Shutupandsquat]

Training coming along strong. Especially those squats!

You gonna be at Wellington BB champs again?

[teamfatboy]

Thanks Kyle - I've got a bet on, first one to two-times BW squats wins, so there's a ways to go yet

Hell yes - maybe not all three shows, gets a bit pricy, but I think I'm going to know people in all of them (IFBB, NABBA and NABBA-WFF)

[Shutupandsquat]

You aren't too far off that 2x bodyweight. All a mindset, and you have the right one to get there. Although, easy for me, I weigh a feather

If you show up to IFBBs; don't be shy to come say hi haha, we're not that scary

[teamfatboy]

If you show up to IFBBs; don't be shy to come say hi haha, we're not that scary

Oh, I dunno, I remember PD's first comp, he was fired-up LOL and that Roelly Winklaar face-pull of yours...

I will get to twice-BW squats, the cardio will drop BW and every kg i drop, is two kg less I have to lift. Deads are closer...

[icecream]

Wednesday 27 June

Lunchtime - KiMax contact-combat class, 45m of hot sweaty fighting (kinda like the office, actually).

Do they have all radical classes there or just ki max?

[teamfatboy]

Wednesday 27 June

Lunchtime - KiMax contact-combat class, 45m of hot sweaty fighting (kinda like the office, actually).

Do they have all radical classes there or just ki max?

This was up at Exodus, up the far end of town - they have about half of the Radical programmes: Fight-do, Power, Top-Ride, and KiMax, but not X55, Oxigeno, U-bound or Megadanz (they do Zumba, and have separate yoga n pilates). Since CityFatness introduced BTS instead of Radical, probably Contours offers more Radical programmes in Wellington, which is fine if you're a girl...

[teamfatboy]

Saturday 30 June

Sheiko #29, Week 3, Day 3

Squats [warm-up 1x 10x 60]

1x 5x 100, 1x 4x 120, 2x 3x 140, 6x 3x 160 (+b)

Bench

1x 5x 60, 1x 4x 70, 2x 3x 80, 7x 3x 90 (PB for sets x reps)

DB Flies

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

Seated DB Press

2x 4x 15s, 2x 4x 17s, 1x 4x 20s

GMs

5x 5x 60

Happy with that, bench went well. But it's seeming increasingly clear the shoulder niggle is a rotator cuff thing, which ain't so good.

[bar-belle]

Sorry to hear bout your shoulder niggle mate. What rehab are you doing for it?

[teamfatboy]

Sorry to hear bout your shoulder niggle mate. What rehab are you doing for it?

Hi Rach

At the moment, it's probably just minor wear-n-tear, but I'll probably take myself off to Doc John from the Powerhouse to make sure I know what it is.

I'm doing some pre-hab/ re-hab on the off days - mostly just light cable work (adduction/abduction).

Any advice you can offer would be really helpful :pray: - I've done the usual Google dumpster-diving, but there's a lot of bro-science out there. Now I'm looking at this to add on cardio days.

The dilemma is whether I stop training and really re-hab it, with an eye to comps later in the year, or train conservatively and go to the Nationals.

It's taught me what effect a bad lift-off can have- using the rack in the work gym I have to reach too far, that doesn't do any good. If I don't get elbows right under the bar for lift-off, that doesn't help either... so I'm sticking scrupulously to the script for Sheiko #29, 1RM is conservative, and I'm working on form.

[bar-belle]

At the moment, it's probably just minor wear-n-tear, but I'll probably take myself off to Doc John from the Powerhouse to make sure I know what it is.

I'm doing some pre-hab/ re-hab on the off days - mostly just light cable work (adduction/abduction).

Any advice you can offer would be really helpful :pray: - I've done the usual Google dumpster-diving, but there's a lot of bro-science out there. Now I'm looking at this to add on cardio days.

The dilemma is whether I stop training and really re-hab it, with an eye to comps later in the year, or train conservatively and go to the Nationals.

It's taught me what effect a bad lift-off can have- using the rack in the work gym I have to reach too far, that doesn't do any good. If I don't get elbows right under the bar for lift-off, that doesn't help either... so I'm sticking scrupulously to the script for Sheiko #29, 1RM is conservative, and I'm working on form.

Hmm that is the problem with Sheiko once you have an injury the programme will only aggrevate it and expose your weaknesses IMO and experience. It's so close to Nats would be such a shame to give up :?

Definately see The Doc asap...he fixed D's problem last year at Nationals in all of about 2 mins. You could try shoulder saver stretches and make sure you do a decent warm up each time...eg dislocations with a broom stick 3 x10 plus rotator tri set super light weight like 2.5kg etc or you could look at http://www.mobilitywod.com with Kelly Starrett. The guy is awesome if you search his site and blogs I'm sure there will be some shoulder rehab. Hope any of that helps

[teamfatboy]

That's really helpful, thanks Bar-belle... the only consolation in skipping the Dunedin nationals would be the ability rest n come back for the raw nationals in Tauranga.

The choices we have to make, huh :shrug:

[teamfatboy]

Tuesday 03 July

So, worked out that I could fit in a Sheiko 5wk comp before the Nationals...what have I got to lose ?

Sheiko 5wk comp, Week 1, Day 1

Warm-up 2x 10x dislocations, 2 sets x rotator cuff warm-ups

Bench [warm-up 1x 10x 40]

1x 3x 60, 1x 3x 72.5, 1x 3x 77.5, 2x 3x 85, 1x 3x 90, 1x 2x 90, 1x 1x 100

DB Flies 1x 10x 15s, 3x 10x 20, 1x 10x 22s

Squats - box

1x 3x 110, 1x 3x 135, 5x 3x 140, 3x 2x 160, 2x 2x 170

GMs

5x 5x 60

Happy with that, stuck very closely to a) the script, and b) Bar-Belle's very kind advice to conserve the niggly shoulder.

The double at 95 felt good, so did the single at 100, paused and played the imaginary judge's voice in my head :roll:

The box squats were done on a standard fixed bench, which is a bit above parallel for me. Happy with it though - and suspect my knees will be grateful

So, now all I need to do is keep away from the pies :nod: :grin:

[teamfatboy]

Wednesday 04 July

Sheiko 5wk comp, Week 1, Day 2

Deads [warm-up 1x 10x 100]

1x 3x 100, 2x 3x 120, 2x 3x 140, 5x 2x 160, 1x 2x 180

Bench [warm-up 1x 10x 40]

1x 3x 60, 1x 3x 70, 1x 3x 80, 1x 3x 9, 1x 3x 95 - all paused

Clock ran out so saved rack pulls for another day - but happy with bench, less so with deads. I think my legs are overpowering my back, I can drive legs off the floor but can't hold back straight so end up unfolding like a swiss army knife

Improving the set-up, tho... wider sumo than before, and with care on foot placement, I can get hips lower which is definitely helping.