TFB goes Oly style

[teamfatboy]

During the bench at the Feb novice P/L comp, I must have been set-up badly, the bar rolled out of my hand, straining/ wrenching right thumb.

It's affected some kinds of grip (pinch grip where I'm applying the force thru the tip of the thumb) - but not others. At the comp I was able to complete the final bench-press, and the deads... but it seems what I thought initially was a strain/sprain may have been a crack in the socket around the base of the thumb....

According to opinions, the answers are:

a) chalk;

b) making sure the previous lifter didn't have maccas

c) very careful set-up with my "mind on the job" and

d) more chalk!

[teamfatboy]

Tuesday 06 March

Scheduled 'off-day' but I managed to sneak away for a quick mess-around

Seated DB hammers 3x 10x 12.5s superset with

Seated DB Press 3x 10x 12.5s

BB Hang cleans 3x 10x 30 superset with

DB kickbacks 3x 10x 12.5s

And that's all there was time for....

[teamfatboy]

Thursday 08 March

Sheiko 5 week Comp programme, Week 4, Day 2

Bench - warm-up 1x 20x 40

1x 3x 60

2x 2x 70

2x 3x 80

3x 3x 90

1x 1x 95

1x 1x 95

1x 5x 80

Deads - warm-up 1x 5x 100

1x 3x 110

1x 3x 130

2x 3x 140

1x 3x 160

1x 5x 170 - should have been 1x3 but Old Bull had the camera rolling....

some accessory stuff to come.

Happy with that, a good hit-out.

[teamfatboy]

Saturday 10 March

Just some cardio - walked in to Te Aro from Ngaio for a Fight class backed-up with a Combat (contact box/muay thai) class.

Squats on Sunday \:D/

[teamfatboy]

Monday 12 March

Sheiko 5-week comp programme, week 5, day 1

Squats (yes, I know it should have been deads, but squats need the attention)

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

1x 3x 100,

3x 2x 120

3x 2x 140

2x 2x 160

2x 1x 170

2x 3x 140

Bench

1x 5x 60

2x 2x 60

2x 2x 75

4x 3x 90 - faaaaaaaaaaark, I thought, but that's what the template calls for and I know I don't want to take shortcuts .

Followed the advice of one of the great guys up at the 'House, moved the grip in a little - ring fingers on rings, not index fingers, and gripped the living daylights outa the bar, got through.

[teamfatboy]

Wednesday 14 March

Sheiko 5 week Comp Programme, Week 5, Day 2

Deads [warm-up 1x 5x 100, 1x 10x 100]

1x 5x 100, 2x 5x 120, 3x 5x 140 and a single at 180. Damn those short plates at CityFitness, making a fella reach down. You could practically call them deficits!

Bench [1x 10x 40]

1x 5x 60 paused

2x 3x 70 paused

2x 3x 80 paused

and done... will do some mobility work to keep everything loose, but now it's Hello De-load my old friend...

[teamfatboy]

Thursday 15th - de-load

Friday 16th - de-load (oh, and pick-up soft suit, all set for the CDs)

Bring it on

[runveerun]

It's gonna be AWESOME sir! Good luck and I'll see you bright and early tomorra! :grin: 8)

[Phedder]

All the best for tomorrow TFB, just hold onto that bar nice and tight Good luck mate.

[teamfatboy]

Saturday 17 March

Central Districts Powerlifting Championships

Lifting as a 'classic' - belt, no knee wraps or equipment

Squat - opened at 170, three whites; second was 185, think I might have had one red in there; third was 195 kg, a 15 kg comp PB over the Novice, and three white lights.

Bench - opened conservatively, probably too conservatively, at 80kg (WWW), second was 100 (two whites) and third at 105 was a miss - made it but unevenly. Still better than the February Novice comp, where only my first lift counted :roll:

Deadlift - opened at 180, second was 200, and third was 205 kg, a 5kg comp pb, even if (as was pointed out to me LOL ) I don't so much deadlift as "unfold".....

End result - 500 kg total (195 + 100 + 205), up 35 kg on the Novice Comp six weeks previously. I'd come close on a 195 back in February, but this time I managed to nail the depth and it was three-whites (I think I'm remembering it right!). Bench - is lagging but hasn't really had any emphasis in training. Deads - will repay some focus on technique, but are OK for the moment.

Thanks to Aaron for running cards for me, Vee, the Captain, the Beast, Tutua, the Mighty Quinn, HJP and many others for their support and encouragement.

[bar-belle]

Saturday 17 March

Central Districts Powerlifting Championships

Squat - opened at 170, three whites; second was 185, think I might have had one red in there; third was 195 kg, a 15 kg comp PB over the Novice, and three white lights.

Bench - opened conservatively, probably too conservatively, at 80kg (WWW), second was 100 (two whites) and third at 105 was a miss - made it but unevenly. Still better than the February Novice comp, where only my first lift counted :roll:

Deadlift - opened at 180, second was 200, and third was 205 kg, a 5kg comp pb, even if (as was pointed out to me LOL ) I don't so much deadlift as "unfold".....

End result - 500 kg total (195 + 100 + 205), up 35 kg on the Novice Comp six weeks previously. I'd come close on a 195 back in February, but this time I managed to nail the depth and it was three-whites (I think I'm remembering it right!). Bench - is lagging but hasn't really had any emphasis in training. Deads - will repay some focus on technique, but are OK for the moment.

Thanks to Aaron for running cards for me, Vee, the Captain, the Beast, Tutua, the Mighty Quinn, HJP and many others for their support and encouragement.

Awesome result TFB :clap: :clap: :clap: ....PB's and a 35kg gain on your total...INSANE!!

Hmm I think someones got the powerlifting bug :wink: Hope you enjoyed a massive feed after. Maybe we will see you at CBC in April :grin:

[runveerun]

AWESOME TFB JUST AWESOME! :shock:

You did so well, you looked like an expert! Well done on your MASSIVE PB! :clap: :clap: 8)

[Meds]

Wow 35kg improvement! :clap:

Go YOU!!

Congrats :grin:

[teamfatboy]

Cheers Meds... it's amazing what a geezer can do when he learns how to lift properly and cleans up his form!

You should have come along, it was great, 11 women lifting, some Central Districts records broken!

[teamfatboy]

And now, to work on a plan.

I have:

Lifting plans: Sheiko Template, Coan-Philippi template for deads, Smolov templates for Squat and bench.

Diet: (to shed the lard and maybe drop down to 105s, altho that's one helluva big class!)

Calendar: options include 09 June CD Classic; 16 June North Islands, 3-5 August Nationals in Dunedin, 03 November Raw Nationals in Tauranga, November BBro

Things to do:

Fix squat with drills to nail depth, set the muscle memory for three-white-lights

Bring bench up, up a lot :oops:

Fix deadlifts with drills to nail form, not "just pick it up any old how".

Map out an approach with blocks and goals.

Oh, and COMMIT !

Sounds easy when you write it down, doesn't it! It's like HJP said "it's just down-and-up, how hard can it be!"

[teamfatboy]

With thanks to the 'House's star photographer, Captain Amazing....

[M.T]

"how low can you go" good work man awesome RAW power TFB

[red machine]

great work TFB!! numbers on the rise, keep trucking away mate!

[teamfatboy]

I want four reds per side by June..... bring me the Smolov

[runveerun]

Awesome TFB! You will so get 200kg by June :nod: :clap:

[teamfatboy]

I hope so... after watching Tutua grind it out, I'm off shopping for harden-up pills and confidence syrup, I want 225 !

[runveerun]

I hope so... after watching Tutua grind it out, I'm off shopping for harden-up pills and confidence syrup, I want 225 !

Good goals there Mister, you will! You will, you will! I'll race you to 2x BW squat 8)

[teamfatboy]

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

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

[runveerun]

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!

[teamfatboy]

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