FAT SAM 2010!!
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| FAT_SAM |  | ... | 12-07-2010 @ 13:04 |
 more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | Well, first session back. Bodyweight 128kg, lightest i've been in a long long time! Took it easy, felt gay and weak but at least i don't feel ill anymore and am eating properly again. bench 60kgx10 100kgx10 140kgx6 160kgx4 100kgx10 100kgx10 100kgx10 incline DB bench 50kgx10 50kgx8 40kgx10 seated rows 80kgx3x15 lat pulldowns 80kgx12 100kgx12 100kgx12 Supersets of tricep pushdowns and cable curls and hammer curls. Thinking of starting training westside. | ||
| Thing | | ... | 12-07-2010 @ 13:09 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Post Edited: 12.07.2010 @ 13:10 PM by Thing f**k nice job on the Weight Sam and still going through some strong sessions lately as normal. solid reps on the bench for a light day in your case | ||
| FAT_SAM | | ... | 12-07-2010 @ 13:47 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | Thing said:f**k nice job on the Weight Sam and still going through some strong sessions lately as normal. solid reps on the bench for a light day in your case Thanks big man! No point pushing it too much today after being ill last week, today was more a bodybuilding session. From next week onwards i'm gonna start hammering it westside style, i think i'll benefit from regular speed work as i'm quite slow on squats and deads. | ||
| FAT_SAM | | ... | 12-07-2010 @ 14:03 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | I'm gonna give westside style training a go from next week. This is the plan: Monday: DE bench speed bench 10x3 shoulder press of some sort upper back work tricep work bicep work Tuesday: DE squat/dead either speed squat/box squat/paused squat/dead 10x3 either RDL/GM/SLDL hamstring curls hyperextensions calf work Thursday: ME bench heavy bench (a few singles, 3 rep max, new max, hevay doubles etc, something different each week..) upper back work tricep stuff Friday: ME squat/front squat/paused squat/dead heavy squat or heavy dead assistance the same as Tuesday but lighter and higher reps instead notes speed bench will always be done paused a lot of focus on the hamstrings as mine are weak as piss loads of upper back work, to bench more i need thicker lats and traps box squat regularly to get power out of the hole again paused squats every now and again GMs to be done for high reps as i prefer them for assistance rather than an ME exercise shoulder stuff to be done to assist bench, not the other way around learn to bench wider don't speed deadlift and deadlift heavy in the same week If anyone could be bothered/had the time to read that let me know what you think? | ||
| granty | | ... | 12-07-2010 @ 14:17 |
 hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | HA 21 awesome. I was just thinking about starting westside training again i used to do it quite alot, but got bord. Routine looks solid only thing that looks a little strange is pausing the speed bench, as im prity sure lou simmons says the rep should be as fast as possible to develop the stretch reflex. When i did them id just drop the bar down then push as hard upwards. I remmeber spending about 2 weeks reading all the westside barbell stuff then still finding myself confued upon starting it lol | ||
| FAT_SAM | | ... | 12-07-2010 @ 14:25 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | I was thinking that doing speed bench paused would build some more power off the chest? I might alternate touch and go and paused on these then mate. I like Dave Tate's articles on westside training, they're worth a read! | ||
| andydanjosh | | ... | 12-07-2010 @ 16:41 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | still a nice strong session Sam. | ||
| granty | | ... | 12-07-2010 @ 17:01 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | FAT_SAM said:I was thinking that doing speed bench paused would build some more power off the chest? I might alternate touch and go and paused on these then mate. I like Dave Tate's articles on westside training, they're worth a read! Not sure mate doing both is probs the best of both worlds. Its a strange routine i know some of the earlier stuff lou wrote, he has now discredited and changed his mind. I think i might just steal your template and have a crack with you lol  | ||
| FAT_SAM | | ... | 12-07-2010 @ 17:14 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | Post Edited: 12.07.2010 @ 17:15 PM by FAT_SAM granty said: Not sure mate doing both is probs the best of both worlds. Its a strange routine i know some of the earlier stuff lou wrote, he has now discredited and changed his mind. I think i might just steal your template and have a crack with you lol Sweet let's give it a go mate! I'm going to add ab work in on the lower days (both ME and DE day). I'm also going to change up a DE session now and agin for an RE session (so for the main exercise i'll just aim for max reps, so 140x12 on the bench etc...) so i don't end up wank at repping stuff out. The main goal (and a DREAM for me) is to bench 220kg this year. I'm positive 210 will go this year, but it's good to aim high. | ||
| FAT_SAM | | ... | 12-07-2010 @ 17:16 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | andydanjosh said:still a nice strong session Sam. Thanks Andy i'm pleased i trained mate. Got a nice pump and feel big again now lol.  | ||
| jrepp | | ... | 12-07-2010 @ 20:44 |
Member 299, 579 posts SQ 250, BP 200, DL 282.5732.5 kgs @ 109kgs UnEq | For speed bench just do touch and go.Don't worry about the weight just make sure your fast.Just start very light and if you feel your benching fast go up in weight a little. | ||
| FAT_SAM | | ... | 12-07-2010 @ 21:26 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | Post Edited: 12.07.2010 @ 21:27 PM by FAT_SAM jrepp said:For speed bench just do touch and go.Don't worry about the weight just make sure your fast.Just start very light and if you feel your benching fast go up in weight a little. Thanks mate, will do. I don't really care about pausing, the main goal of this is a 220 bench touch and go. You reckon paused bench would be ok done as an ME exercise instead of touch and go every couple of weeks? cheers buddy | ||
| jrepp | | ... | 12-07-2010 @ 21:49 |
Member 299, 579 posts SQ 250, BP 200, DL 282.5732.5 kgs @ 109kgs UnEq | FAT_SAM said: . Thanks mate, will do. I don't really care about pausing, the main goal of this is a 220 bench touch and go. You reckon paused bench would be ok done as an ME exercise instead of touch and go every couple of weeks? cheers buddy I wouldn't worry about paused bench. You got to find the bench exercises that work for you and just keep rotating them over and keep chipping away with pbs.Floor press close and medium grip benchpress bench with bands and 4 inch board press worked well for me. | ||
| granty | | ... | 12-07-2010 @ 22:45 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | FAT_SAM said: Sweet let's give it a go mate! I'm going to add ab work in on the lower days (both ME and DE day). I'm also going to change up a DE session now and agin for an RE session (so for the main exercise i'll just aim for max reps, so 140x12 on the bench etc...) so i don't end up wank at repping stuff out. The main goal (and a DREAM for me) is to bench 220kg this year. I'm positive 210 will go this year, but it's good to aim high. ok man 2 weeks time and its on! going to buy some heavy chains, make a wodden box and invest in some beastly bands! | ||
| FAT_SAM | | ... | 13-07-2010 @ 15:43 |
more like 'FAT TROLL' Member 984, 6331 posts SQ 420, BP 260, DL 3351015.0 kgs @ 165kgs UnEq | Thanks jrepp, ok granty i'll start that in 2 weeks time aswell mate! We'll both bench 220 in the next year mate, easy. Today's sesh front squat 60kgx5 100kgx5 140kgx3 160kgx1 180kgx3 180kgx3 200kgx1 back squat trying a lower bar position, gonna take some getting used to. belt on all all sets 140kgx6 180kgx3 180kgx3 200kgx3 200kgx3 220kgx1 220kgx1 220kgx1 this one was like a speed rep, got the groove right. leg curls 3 sets calf raise 3 sets | ||
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