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Positive training log.

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fatter_tomorrowIcon...03-01-2019 @ 18:18 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Post Edited: 11.01.2019 @ 14:15 PM by fatter_tomorrow
A1) 30 degree incline axle CG bench
110x5 - 3 sec eccentric 2 sec pause
120x5 - 3 sec eccentric 2 sec pause
130x5 - 3 sec eccentric 2 sec pause
140x5 - 3 sec eccentric 2 sec pause

A2)) kneeling dumbbell row
50 4x7 (arc to hip)

B)Log push press from rack
90 vs 2 red bands 8x3 - 2 sec pause at top / 2 sec pause on chest

C1) Cuban press
2x10

C2) overhead rope extension
2x10

Comments: very enjoyable session, I'm looking forward to next week pushing it alittle heavier then I get my next phase of training sent over!
fatter_tomorrowIcon...04-01-2019 @ 18:50 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		A) axle deadlift belt on
230x1 - 10 sec eccentric
245x1- 10 sec eccentric
260x1 - 10 sec eccentric
270x1 - 10 sec eccentric
280x1 - 10 sec eccentric

B)high bar squats (belt on)
220 4x5 - 4 sec eccentric

C) flat back extension (neck extension)
2x8 - 2 sec eccentric

Comments: wasn't feeling it today at all! everything outside the gym has been great though, food, sleep ect. just one of them!
fatter_tomorrowIcon...07-01-2019 @ 17:56 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Post Edited: 07.01.2019 @ 17:59 PM by fatter_tomorrow
Tom H shoulder protocol

A1) 60 degree seated shoulder press Swiss bar ECCENTRIC ONLY
150 - 6 sec eccentric
160 - 6 sec eccentric
167.5 - 6 sec eccentric
175 - 6 sec eccentric
185 - 6 sec eccentric
200 - 6 sec eccentric

A2) lat pulldown (palms facing)
6x5 - 5 sec eccentric

B1) windmill dumbbell
2x8

B2) Powell raise
2x8

Comments: feel strong! my right wrist turned in on the 200 so that wasn't as good as it could of been but still nice.
fatter_tomorrowIcon...08-01-2019 @ 17:10 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		A1) front squat belt on (holding straps)
202.5x2 - 4 sec eccentric
220x3 - 4 sec eccentric

A2) unilateral ham curl
2x5 - 4 sec eccentric

B) SSB standing GM
115x6 - 3 sec eccentric
125x6 - 3 sec eccentric
135x6 - 3 sec eccentric
145x6 - 3 sec eccentric

C) reverse hyper
2x8 - 2 sec eccentric

Comments: f**kin feel great! Tom is a genius.
fatter_tomorrowIcon...11-01-2019 @ 16:33 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		A1) 30 degree incline axle CG bench
125x5 - 3 sec eccentric 2 sec pause
135x5 - 3 sec eccentric 2 sec pause
145x5 - 3 sec eccentric 2 sec pause

B)Log push press from rack
100 vs 2 red bands 8x3 - 2 sec pause at top / 2 sec pause on chest

C1) Cuban press
2x10

C2) overhead rope extension
2x10

Comments: nice quick session, pecs/shoulders feeling abit beat, maybe need to back off slightly next pressing session. Motivation slightly lacking today but not sure why.
fatter_tomorrowIcon...12-01-2019 @ 13:39 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		had a really good warm up, concentrated on ankle and hip mobility so I can get in a good position to pull.

A)axle deadlift belt on
250x1 - 10 sec eccentric
275x1 - 10 sec eccentric
300x1 - 10 sec eccentric

B)high bar squats (belt on)
225x4 - 4 sec eccentric
260x4 - 4 sec eccentric

C1)flat back extension (neck extension)
2x8 - 2 sec eccentric

C2)low cable pull in
2x10

Comments: Feel f**kin awesome!
fatter_tomorrowIcon...16-01-2019 @ 00:01 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		Start of phase 2!

All work beltless unless stated.

A)kneeling jump
BW 3x5

B)log push press (1st rep clean only)
100x8
110x8
120x8
130x8

C)half power raise
3x8

D1)close grip bench press (feet up)
80x8 - 4 sec eccentric/ 1 sec pause
90x8 - 4 sec eccentric/ 1 sec pause
100x8 - 4 sec eccentric/ 1 sec pause
105x8 - 4 sec eccentric/ 1 sec pause

D2)Lat pulldown (supernate)
4x8 - 4 sec eccentric

Comments: owwww.yeahhhh!!
fatter_tomorrowIcon...16-01-2019 @ 23:35 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		ALL BELTLESS

A)back squat jump (from full squat)
50 3x8

B)squat (1 and 1/4 reps)
130 3x8 - 3 sec eccentric/ 1 sec pause

C)axle deadlift
200x5 - 5 sec eccentric
210x5 - 5 sec eccentric
220x5 - 5 sec eccentric

Comments: OMG the quad and back pump was insane today. I really under estimated how hard that was going to be.
fatter_tomorrowIcon...18-01-2019 @ 19:03 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		ALL BELTLESS

A)log push press from rack
90 + 28 chain 5x5 - 2 sec hold at top

B)windmill dumbbell
3x10

C1)flat tricep extension dumbbell
3x8

C2)cable row (rope to neck)
3x8

Comments: decent graft, still alittle sore from Tuesday's pressing to be honest though.
Paul_DIcon...18-01-2019 @ 19:11 
Avatar
Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Very enjoyable reading, interesting program indeed, cool to see.

Who is doing your programming currently mate?
fatter_tomorrowIcon...18-01-2019 @ 19:18 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Paul_D said:Very enjoyable reading, interesting program indeed, cool to see.

Who is doing your programming currently mate?


Thanks mate, I'm finding it interesting too. Tom Hibbert is coaching me now, mans a wizard!!
Paul_DIcon...18-01-2019 @ 20:15 
Avatar
Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
fatter_tomorrow said:
Thanks mate, I'm finding it interesting too. Tom Hibbert is coaching me now, mans a wizard!!


Awesome, thanks.

Just so happens that I watched an interview with Tom on it earlier! He’s certainly a smart chap.
fatter_tomorrowIcon...20-01-2019 @ 15:06 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Post Edited: 20.01.2019 @ 15:07 PM by fatter_tomorrow
ALL BELTLESS

A)squat
140 + 28 chains 5x5

B)deadlift
160 + 24 chains 4x5

C)yoke 40m (drop turn 20m)
250 3 runs

Comments: decent session, wasn't 100% feeling it but got s**t done.
fatter_tomorrowIcon...22-01-2019 @ 17:25 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		A)kneeling jump into box jump
BW 5x3

B)log push press (1st rep clean only)
100x8
120x8
142.5x8 (belt on)

C)half power raise
2x8

D1)close grip bench press
110x6 - 4 sec eccentric/ 1 sec pause
105x8 - 4 sec eccentric/ 1 sec pause
115x6 - 4 sec eccentric/ 1 sec pause
110x8 - 4 sec eccentric/ 1 sec pause

D2)Lat pulldown (supernate)
4x6/8/6/8 - 4 sec eccentric

Comments: pretty sure 142.5x8 is an all time PB WOOOO! leg drive wasn't poppin as much as I'd like but triceps get strong.
fatter_tomorrowIcon...24-01-2019 @ 20:09 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq		A)back squat jump (from full squat)
50 3x8

B)squat (1 and 1/4 reps)
150 4x6 - 3 sec eccentric/ 1 sec pause

comments: cut the session short and didn't do deadlifts, I feel awful and I think if I'd of carried on then I'm just going to make myself bad. Few days off and see what Sunday's training is like.

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