TFB goes Oly style

[teamfatboy]

Saturday 07 July

Sheiko 5wk Comp, Week 1, Day 3

Bench [2x 10x dislocations, light adduction/abductions to warm-up]

1x 5x 60, 1x 3x 60x 1x 3x 72.5, 1x 3x 77.5, 2x 2x 82.5, 4x 2x 90, 1x 1x 100.

DB Flies 5x 10x 15, nice n light

Squat racks all in use... so did

Machine Seated Leg press, sets of 10x up to full plate load, no idea but it was a fair approximation of Rx

Moving to weeknight trains at the 'House - next Thurs, Week2 Day2, is a pseudo test day so that'll be interesting. :shifty:

[teamfatboy]

Tuesday 10 July

Sheiko 5wk, Week 2, Day 1 - up at the house to get the motivation up there for Nationals

Squats [warm-up 2x 10x 60]

1x 5x 110, 1x 4x 135, 2x 3x 155, 2x 2x 160, 2x 2x 165 and 1x2x 170

Bench [after 2x 10x dislocations n rotator adduction/abduction]

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

Ran out of time at this point, must do better. Nobody else is taking short-cuts...

[teamfatboy]

Thursday 12 July

Sheiko 5wk Comp, Week 2, Day 3 - Test Day

Squats [warm-up 2x 10x 60, some bike n stuff]

1x 2x 100, 1x 2x 120, 2x 2x 140, 1x 3x 160, 1x 1x 180, 1x 1x 190.

Bench [warm-up heaps of dislocations/ adductor/abductor rotations and 1x 20x bar]

1x 2x 60, 1x 2x 70, 2x 2x 80, 1x 3x 90, 1x 1x 100, 1x 1x 105 =pb, 1x 1x 110 PB

Deads

1x 3x 100, 1x 2x 120, 2x 2x 140, 1x 2x 160, 1x 1x 180 and 1x 1x 190

The squat singles were parallel, a benevolent judge would have probably given them :shifty: but the effort was 8-9. Some drills to fix depth in muscle-memory and I might see some movement. Happy overall, esp since comp PB's 195.

Bench - woot! The singles at 105 and 110 were comfortable, but I have to drill the commands into my head and avoid double-movement at the bottom - M.T. spotted a small 'bounce' as the bar stopped - but a 110 gm pb will do nicely, thank you Boris!

Deads - were according to script, but no more... I tried a 195 but despite Pala's encouragement, the lower back wasn't into it at that point. That's the way training has been of late, deads are on a plateau - but with some focus, and comp-day nutrition (as well as jet planes, I've had peanut M&Ms and dates recommended) I might pick up a kilo or two.

But hey, a gym pb for bench is a PB \:D/

[teamfatboy]

Saturday 14 July - vive la Bastille

Sheiko 5wk comp, Week 2, day 3

Squats

1x 2x 100, 1x 3x 120, 2x 3x 140, 4x 3x 150

Bench [after warm-ups]

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

DB Flies - 10x at 12/15/17/20/22

BB GM - 5x 5x 60 kg - and done, just as CF closed....

[teamfatboy]

Monday 16 July

and so, it had to happen....

Cardio - 40 min on the wind-trainer, 520 Polar-counted cals. May have to step it up, methinks...

[teamfatboy]

Tuesday 17 July

Sheiko 5 wk comp, week 3, day 1

Squat [after warm-ups]

2x 2x 110, 1x 2x 130, 1x 3x 140, 2x 2x 150, 2x 2x 160

Bench [after warm-ups]

1x 8x 60, 1x 5x 70, 2x 3x 80, 4x 3x 100 (PB for sets x reps)

Happy with that... I mis-read the bench section, it should have been slightly different, but I'll take it. There has to be a fighting chance of a Comp PB at Nationals for bench :pray: since 100kg IS my current Comp PB :roll:

[teamfatboy]

Oh-oh... this can't be good.

My wife's had a heinous cold for a few days, and I hope I'm just imagining the start of a sniffle and cough... where's the Coldrex :pray:

[icecream]

Hope you didn't get sick! When is the comp?

[teamfatboy]

Thursday 19 July

Sheiko 5-week comp, Week 3, day 2

Deads to knees and thru to top [warm-up 2x 10x 60]

2x 2x 110, 1x 2x 140, 1x 3x 140 and 2x 3x 150

Bench [warm=up loads of dislocations n stuff]

3x 3x 60, 1x 2x 72.5, 1x 2x 80, 1x 3x 85, 4x 2x 90 paused

Rack Pulls/ Deads off boxes

3x 2x 120, 1x 2x 140, 2x 2x 160 and 2x 2x 170.

Was NOT feeling it today.... but got thru.

[teamfatboy]

Hope you didn't get sick! When is the comp?

Oh, I'm getting it :evil: throat, chest, coughing up what felt like bits of lung... :roll:

Comp's the PL nationals down in Dunedin in two and a half weeks. Should be clear by then, if I don't pop a gasket in the meantime...

But I wasn't alone- training up at Powerhouse tonight, half the crew were coughing and spluttering like an old V8 with a plug missing... but we are tough... we shall prevail :grin:

[teamfatboy]

Friday 20 July

Lunchtime cardio....

Little baby circuit workout

10x squats - 100kg

10x clean-n-press - 30kg

10x crunches

10x deadlifts - 110kg

10x press-ups

10x side lat raise - 5kg

10x box step ups (per side) with 2x 10kg dbs

10x seated DB Press - 12.5s

10x power-bag lunges (per side) with 20kg bag

60s prone hold

10x BB row - 60 kg

Blitzed through the first one in about 10 minutes, but ran out of gas, the 2min breather between Set 1 and Set 2 turned into 4, and we down-graded the deads to 70 and bb row to 30. Second lap took 25 minutes... :puke:

I based the plan on the scary-hard Reaper, Mutant and others that the kind souls at CBC shared... took out some of the pliometric stuff so's not to pop something before Nationals. But maybe doing it with the cough/cold/flu wasn't the brightest idea I've ever had :roll:

[teamfatboy]

Sunday 22 July

Sheiko 5 week comp, week 3, day 3

Bench [warm-ups, dislocations and rotations]

1x 3x 60, 1x 3x 70, 1x 3x 80, 2x 3x 100

Squats

2x 3x 10, 1x 2x 130, 1x 3x 140, 1x 3x 150, 1x 3x 160, 1x 3x 170 followed by a tune-up from OB, 1x 2x 170.

Happy with those... bench felt good, and with the pointers from OB, I think I can improve the form for squats a fair amount.

[icecream]

Circuit looks good!

[teamfatboy]

Circuit looks good!

Cheers, thanks to the Coast Barbell Crew for their inspiration.

I'll give it one more go before Nationals, and then hit it hard afterwards.

Might re-set the weights just a little, really gassed out on the second lap, but other than that, only thing a tame PT commented on was maybe swapping a shoulder move for an arm move. Hell, I could replace seated press with a set each of bb curls and skulls, it'd make for 110-rep laps, but wtf...

[teamfatboy]

Tuesday 24 July

Sheiko 5wk Comp, Wk 4, Day 1

Squats [warm-ups loads x 60, 2x 5x 100]

1x 3x 120, 1x 2x 130, 1x 2x 140, 2x 2x 160, 1x 2x 180

Bench [warm-up dislocations n 2x 20x bar]

2x 2x 60, 2x 2x 80, 4x 3x 100, 1x 1x 100 w/calls

Accessories and done.

Happy enough with that, the tips from OB made a difference, even the double at 180 was fast out of the hole and straight enough...

[teamfatboy]

Thursday 26 July

Sheiko 5 week Comp, Week 4, Day 2

Bench [after warm-ups]

1x 3x 60, 1x 3x 70, 2x 3x 80, 2x 3x 100 and 1x 1x 100 with calls

Deadlifts

1x 3x 110, 1x 3x 130, 2x 3x 140 and 2x 3x 160.

Was in and out quite quickly - but not feeling the deads today... just wasn't firing. But I'm down on cals/ carbs, and forgot my normal PWO drink, so it'll probably come good :pray:

[teamfatboy]

Sunday 29 July

Sheiko 5 week Comp, Week 4, Day 3

Squats [after warm-ups]

3x 2x 120, 1x 2x 140, 1x 2x 160, 1x 2x 170

Bench

1x 3x 60, 1x 1x 80, 2x 2x 90 paused.

Flies - 5x 10x 15s

GMs - 1x 5x 60, 4x 5 80

Felt pretty good, mentally prepping cues and sinking the squats. Bench felt good... wish I knew where the improvements had come from, tho... but in saying that I'll be happy if I can actually deliver the improvements this time next week :pray:

[teamfatboy]

Monday 30 July

Sheiko 5 week Comp, Week 5, Day 1

Squats [after warm-ups]

3x 2x 120, 1x 2x 140, 1x 2x 160, 1x 2x 170

Bench

1x 3x 60, 1x 1x 80, 4x 3x 90 and 1x 1x 100 paused.

Some accessory work to finish - and yes, technically it should have been Deads/bench, but training partner wanted squats...

[teamfatboy]

Tuesday 31 July

Bit of cardio, just to be sure.... :shifty:

Calorie read-out on the bike said 580 cals, my Polar said 447... I know which one I trust...

[teamfatboy]

Wednesday 01 August

Sheiko 5wk Comp, Week 5, Day 2 - last training day before comp

Deads - up to doubles at 160

Bench - up to doubles at 90

All good... looking forward to being back in Dunedin, putting faces to names, and lifting a little bit of metal. of course, being a raw lifter, it'll be a very little bit.. :grin: .

[teamfatboy]

Sunday 05 Aug

Had my first experience of lifting at Nationals today, wow!

Full report to follow, but managed to PB on squat and bench, so v happy with that

[steak]

Nice one. :clap:

[HarryB]

Well done on the PBs... (sorry dieting bodybuilder.. when I first saw pb I just thought peanut butter.... mmmmmmmm. ) LOL

Pics, vids, info.... ???

[teamfatboy]

Sunday 05 August

2012 NZPF Nationals, Dunedin.

After having made weight for the U120 class (breezed in, in the end, according to the official scales, but a lot of folks reported being 'light') after being well over, the comp got off to a good start for me...

I'd been watching the women's classes and the previous day's men's classes (women were on Friday afternoon, lighter guys on Saturday) and observed that the standards of judging were harsher, esp on depth, so was mindful of that.

Squats

180 Opener, felt good, WWW

190 - a bit of a grind, but WWR

200 - perhaps a bit slow on the way down, but nailed the depth, WWR 5kg comp PB

Bench

100 Opener, felt good, WWW and equalled comp PB

110 Felt ok, commands were good, WWW 10kg comp PB

115 Came off the chest OK, but stalled about halfway and no amount of pushing would shift it. Amazingly, I still got one white light.... but a fail.

Deads

180 Opener, felt OK but not stellar, starting to feel it WWW.

190 A bit of a grind again, came up, but slow WWW.

200 Cautious third attempt, with justification as it happened... Off the floor OK but things went south rapidly after that. Hips came up far too quick and then it turned into a 15-minute stiff-leg, or at least that's what it felt like. I fought it, had a momentary "F&ck it, just drop it" but the bar came up in the end, and the judges gave it to me. 5kg down on the CDs for deadlift, but still a good lift. Walked into the warm-up bullring after thanking the judges, and felt the closest to needing a bucket as I'd ever done...Back home for a shower, Voltaren and a quick rest before a fun Competition dinner.

Total 200 + 110 +200 equals a new comp total of 510...

Really happy with that, other lifters bombed under the stricter standards of international judging, so posting a total wasn't a given.

Given the weight loss, and the carb depletion in the build up, I think I went into the comp under-fed and dehydrated - I pushed thru 5l of water and a powerade on the day, but had let myself down by not pre-planning comp day nutrition and fluids. So, a lesson for the future there.

I think there was a little more in the squats, maybe a 205, and the deads need work - I know that going in, so some time with OB and the wiser heads will help there. Next goal - probably the raw nationals in November.

My thanks to the OAWLA for hosting the comp, 93 lifters, over eight flights in three days. Great to meet Phedder, missed a chance to put a face to Viking Power, I think, and only saw the Pitty on the Friday.

My thanks also to all the CD competitors for making the whole thing a really great experience, and to OB for leading the charge.

[M.T]

Great hit out FB nicely done :clap: