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Crouching Fat Boy Hidden Press Gains

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DrDIcon...04-02-2014 @ 21:20 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Good work mate, it will get painful! Haha
n3ver3nderIcon...04-02-2014 @ 21:42 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
It's already painful! Glad there's only one day per week when I have to go back to squat. Even unracking the bar with pumped triceps is uncomfortable.
AppetiteIcon...05-02-2014 @ 12:33 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Its a trick isnt it. I have look at the template. All the weights look like they should be fairly straight forward and then you get bludgoened with sheer volume.
n3ver3nderIcon...06-02-2014 @ 22:18 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
06.02.14

Bench Press
20kg x5
40kg x6
55kg x6
65kg x5
77.5kg 2x4
82.5kg 2x3
90kg 2x2
82.5kg 2x3
77.5kg x4
70kg x6
65kg x8
55kg x10

Deadlift
60kg x5
100kg x5
140kg x3
160kg 4x4
180kg x2
202.5kg x2
160kg x10

Ripped a callous. Not happy. Right in the middle of my palm - the callous that shouldn't be there because it means I'm holding the bar wrong for pulls. Is going to make bench painful tomorrow.

Face Pull
10kg x10
15kg 5x10

Kneeling Cable Crunch
10kg x10
15kg x10

Don't like these. My foot cramped and I feel like a bellend doing them.
AppetiteIcon...07-02-2014 @ 10:05 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Very good graft mate.

n3ver3nder said:06.02.14

Kneeling Cable Crunch
10kg x10
15kg x10

Don't like these. My foot cramped and I feel like a bellend doing them.


At least you look cool.
WiegieboardIcon...07-02-2014 @ 12:21 
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as crimson as my last victims underclothing.....
Member 899, 11351 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
brutal deadlift rep range sir
n3ver3nderIconBoris made me his bitch07-02-2014 @ 22:12 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
7.2.14

Bench Press
20kg 2x5
40kg x5
55kg x5
65kg x4
77.5kg 2x3
87.5kg 5x3

Squat
20kg 2x5
60kg x5
100kg x5
120kg x4
140kg 2x3
160kg 3x3

Left elbow and rotator cuff on fire. I really don't like benching before squatting, it seems to alter my rack position a lot.

Chest Supported Rows
x10
+10kg x10
+20kg 2x10

Cable Rows
15kg x10
25kg 2x10

Did these very strict. Left rotator cuff seems very very tight.

==============================================================================================================

Sheiko has broken me. I got to my third set on squat today, and then really could not convince myself to get back under the bar. I don't think Sheiko is for me at this point in time - Looking at the old russian classification standards;
http://forum.reactivetrainingsystems.com/attachment.php?attach...
it would appear that I am far off the level of 'CMS', for which the prep program I tried was intended. I'm not that far past 'Class III'.

I don't like the amount of time Sheiko is taking me to complete, there's not enough time to fit in any rowing which my shoulders need to stay close to healthy, and the extra volume has me practically riddled with tendinitis.

Earlier this week I was listening to a podcast, discussing the Texas Method. Something in particular stuck me when the fella - Justin Lascek for those who follow 70's Big - said (paraphrasing, and in particular referring to volume and intensity day on TM) 'you want to do as little volume as possible to elicit that new 5RM' and it got me thinking, about whether or not all the volume I'd planned out was absolutely necessary. If I can get stronger (and I was before xmas) with less work, then it makes sense to do less work. To that end I'll be going back to something like my pre xmas program. I'm going to keep running Magnusson/Ortmayer for now as that is working for me. I think I will keep the bench volume higher though, that does seem to be working. But I need enough time to bring up my week points too. Maybe when I'm at the level of a CMS athlete, it'll be time to have a look at Sheiko again.
n3ver3nderIcon...09-02-2014 @ 20:07 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
West Riding Training Session
9.2.14

5 Mins mobilising. Written down it looks like more to get through than it took.

Overhead Squat
20kg x5
25kg 3x5

Squat
25kg x5
60kg x5
100kg x5
145kg 5x5

Bench
20kg 2x5
40kg x5
60kg x3
70kg x2
80kg 5x5

2.5kg added a week should get me to 100kg 5x5 by comp, if all goes to plan.

Pull ups
I did these sporadically through the workout and think I hit about 8 in total. Had a go at a few kipped pullups too.

Barbell Rows
20kg x5
20kg plus a shrug frame threaded onto the bar (Mr Chafer being 'helpful' again), decided to just row it anyway.
Like this one, with the bar put through the handles.
http://www.expertfitnessuk.co.uk/ekmps/shops/gymrepaircouk/ima...
Made a lot of noise!


Axle Rows
72kg 3x8

This is my current program now I've abandoned Sheiko;
https://i.imgur.com/THjkBuy.png

Lots of assistance work and mobility work to try and keep me healthy.
WiegieboardIcon...09-02-2014 @ 20:09 
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as crimson as my last victims underclothing.....
Member 899, 11351 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
I dont think Ive ever known anyone who has finished sheiko. Its brutal.
n3ver3nderIcon...09-02-2014 @ 21:19 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
Duncan (DrD) has, but I've caught him repeating Okiehs Sirob in a mirror 3 times today so it might be that.
AppetiteIcon...10-02-2014 @ 09:54 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Nice work mate. 5x5 @ 100 for comp time would be beautiful.
n3ver3nderIcon...11-02-2014 @ 21:17 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
11.2.14

5 mins mobilising. Hopefully this is going to have some benefit

Overhead Squat
20kg 2x5
27.5kg 2x5
27.5kg Fail, lost the bar forward out of the hole.
27.5kg x5

Squat
27.5kg x5
60kg x5
100kg x5
140kg x2
180kg x1
145kg 5x2

Bench Press
20kg 2x5
40kg x5
60kg x3
75kg x2
100kg x2 Planned a single, felt good so got PB double

Chest Supported Row
x10
+10kg x10
+20kg 5x10

Face Pull
5kg 2x25

Barbell Curl
20kg 3x10

CrossBelly WOD 'Shaniqua'

Time to get in a bit of cardio, so f**ked about with some 'MetCon'. Only did 2 rounds today, 5 reps then 6 reps. 90 second rounds, with 60 seconds rest in between.

with 40kg;

Front Squat
Push Press
Bent Over Row

then,

Dragon Flags
Tuck jumps

Got my heart rate up pretty quickly. Done for real, I think I'm aiming at 8 reps per exercise and about 40 seconds rest. Might lower weight as front squats were painful with arms tight from previous exercises, as was transitioning to the push press grip.
AppetiteIcon...12-02-2014 @ 11:10 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
n3ver3nder said:11.2.14

100kg x2 Planned a single, felt good so got PB double .


Very nice mate.

n3ver3nder said:11.2.14

CrossBelly WOD 'Shaniqua'

Time to get in a bit of cardio, so f**ked about with some 'MetCon'. Only did 2 rounds today, 5 reps then 6 reps. 90 second rounds, with 60 seconds rest in between.

with 40kg;

Front Squat
Push Press
Bent Over Row

then,

Dragon Flags
Tuck jumps


What the actual f**k?
n3ver3nderIcon...12-02-2014 @ 13:36 
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next comp I want to enter the platform via zipwire
Member 4872, 992 posts
SQ 237.5, BP 142.5, DL 265
645.0 kgs @ 99kgs UnEq
12.2.14

Swim
Fancied a dip, not been in ages. Did 30 lengths, 750m.

Appetite said:
What the actual f**k?


Did you think I was just trying to put you off deadlifts?
AppetiteIcon...12-02-2014 @ 13:42 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
n3ver3nder said:12.2.14
Did you think I was just trying to put you off deadlifts?



Thats exactly what I thought.

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