season 2015
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fatter_tomorrow02/02/18 @ 17:27
Yesterday:
started upper body mobility programme Paul gave me to try and get the bar into the rack position instead of above my chin.
Foam rolling:
lats
Ribs
Tricep
Upper back
then:
Front rack band stretch 60 secs
Bench Lat stretch 60 secs
Internal rotation stretch 60 secs
T spine bench drill 60 secs rocking
Wall slides 3x10
Shoulder clamp external rotation 60 secs
IYTWs
Cuban press 4x10
Friday
axle clean (first rep) and press
96x3
121x1
141x1
156x1 - clean was f**king s**t on that.
126 2x5
Ok that was a stupid idea after shoulder mobility yesterday, f**king rotator cuffs are sore!!!
started upper body mobility programme Paul gave me to try and get the bar into the rack position instead of above my chin.
Foam rolling:
lats
Ribs
Tricep
Upper back
then:
Front rack band stretch 60 secs
Bench Lat stretch 60 secs
Internal rotation stretch 60 secs
T spine bench drill 60 secs rocking
Wall slides 3x10
Shoulder clamp external rotation 60 secs
IYTWs
Cuban press 4x10
Friday
axle clean (first rep) and press
96x3
121x1
141x1
156x1 - clean was f**king s**t on that.
126 2x5
Ok that was a stupid idea after shoulder mobility yesterday, f**king rotator cuffs are sore!!!
fatter_tomorrow05/02/18 @ 23:34
Yoke 20m (drop turn at 10m)
320 3 runs beltless
290 1 run belt on
- Feels light on my back, just not quick enough.
Farmers 20m (drop turn at 10m)
110 3 runs beltless
- Need to work on the turn at pick.
Ok-ish.
320 3 runs beltless
290 1 run belt on
- Feels light on my back, just not quick enough.
Farmers 20m (drop turn at 10m)
110 3 runs beltless
- Need to work on the turn at pick.
Ok-ish.
fatter_tomorrow06/02/18 @ 22:52
Did the upper body mobility plan again, the bar has dropped about 2-3inches already, I reckon I'll have it racked on my chest in not too long! Ready to hit a big axle at midlands I hope.
fatter_tomorrow08/02/18 @ 23:07
Squats belt and wraps
250 2x8
250x12
First 2 sets was abit wank but got head in it for the last set.
250 2x8
250x12
First 2 sets was abit wank but got head in it for the last set.
fatter_tomorrow10/02/18 @ 16:17
Axle clean and press
146 3x2
these were terrible, my fuxking elbows was screaming. really need to get that bar racked on my chest.
146 3x2
these were terrible, my fuxking elbows was screaming. really need to get that bar racked on my chest.
fatter_tomorrow11/02/18 @ 16:37
did the full shoulder mobility plan on the morning then afternoon.
Stones to middle platform
150x5 PB
150 2x3
170 lapped it a 3 times but no load.
felt ok. need to sort these elbows out.
Stones to middle platform
150x5 PB
150 2x3
170 lapped it a 3 times but no load.
felt ok. need to sort these elbows out.
fatter_tomorrow12/02/18 @ 18:10
fatter_tomorrow14/02/18 @ 19:11
Squat belt and wraps
275x10 PB
farmers hold
10secs then drop turn 10 secs again
110 x2
130 x2
Doneeeee
275x10 PB
farmers hold
10secs then drop turn 10 secs again
110 x2
130 x2
Doneeeee
fatter_tomorrow16/02/18 @ 22:54
Axle clean and press
114x2
134x2
149x2
160x1 missed the second rep at the press, made a meal out of the second clean which took too much out of me.
114x2
134x2
149x2
160x1 missed the second rep at the press, made a meal out of the second clean which took too much out of me.
fatter_tomorrow18/02/18 @ 19:32
fatter_tomorrow20/02/18 @ 23:02
fatter_tomorrow21/02/18 @ 19:22
fatter_tomorrow25/02/18 @ 18:50
Comp run through, still 3 weeks out but wanted to try this out and see how it goes. Not going full comp weights though. Also timed 30mins between each event. Also had to load plates back and forth to do moving events outside and static inside with was actually worse than doing the events.
Max axle clean and press
140
150
160
350 yoke 20m (drop turn at 10m)
17 secs - f**ked up the turn, took ages.
trap bar deadlift 75 secs
285 x16 - tried to pace but maybe alittle too much.
140 farmers 20m (drop turn at 10)
15 secs - turn again took 3/4 secs
squat (used SSB to take pressure off elbows) belt and wraps
250x10 - that was good
Ran out of time for stones! will do them in the week.
Max effort tidy up gym
60 mins - hardest event of the day.
Doneeee!!
Max axle clean and press
140
150
160
350 yoke 20m (drop turn at 10m)
17 secs - f**ked up the turn, took ages.
trap bar deadlift 75 secs
285 x16 - tried to pace but maybe alittle too much.
140 farmers 20m (drop turn at 10)
15 secs - turn again took 3/4 secs
squat (used SSB to take pressure off elbows) belt and wraps
250x10 - that was good
Ran out of time for stones! will do them in the week.
Max effort tidy up gym
60 mins - hardest event of the day.
Doneeee!!
fatter_tomorrow02/03/18 @ 22:40
Squat belt and wraps
305x4
Didn't move as fast as I'd like but I was just planning on a triple but did 4 with another in the bag. okish.
305x4
Didn't move as fast as I'd like but I was just planning on a triple but did 4 with another in the bag. okish.
fatter_tomorrow04/03/18 @ 16:44
axle clean and press
154x1 - hard as f**k my elbows was hurting from 100kg upwards
tried to roll the forarms and do some flossing with a band.
Stones
Worked upto 150 hurt too bad.
f**k sake. What a s**t prep for this comp. Need to really up the recovery and starting eatting more and better too.
154x1 - hard as f**k my elbows was hurting from 100kg upwards
tried to roll the forarms and do some flossing with a band.
Stones
Worked upto 150 hurt too bad.
f**k sake. What a s**t prep for this comp. Need to really up the recovery and starting eatting more and better too.
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