FAT SAM 2010!!
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CHESTER19/01/10 @ 20:55
FAT_SAM19/01/10 @ 22:07
haha! Only way to be mate!
oly squat
buried in the hole, no belt, no wraps
barx10
60kgx10
100kgx5
140kgx5
180kgx3
200kgx12
PUKE!!!!!!!!!!
Did grip work after this.
grippers
LH - credit card reps on the CoC#3
RH - CoC#3x 10, 12 wider than parallel reps
rolling thunder
Left hand 100kg in plates x 2
Right hand 75kg in plates x 6
Either hand 75kgx2x10
BW hangs (305ish)
From revolving 2.5'' bar across the top of the power rack
Elbows sore. Pec delt insertions still acting up. Need to lay off the grip work tomorrow at least. But the back, hips etc... are coping really well with squatting every day.
Lacked motivation for grip tonight after chuckin my guts up.
oly squat
buried in the hole, no belt, no wraps
barx10
60kgx10
100kgx5
140kgx5
180kgx3
200kgx12
PUKE!!!!!!!!!!
Did grip work after this.
grippers
LH - credit card reps on the CoC#3
RH - CoC#3x 10, 12 wider than parallel reps
rolling thunder
Left hand 100kg in plates x 2
Right hand 75kg in plates x 6
Either hand 75kgx2x10
BW hangs (305ish)
From revolving 2.5'' bar across the top of the power rack
Elbows sore. Pec delt insertions still acting up. Need to lay off the grip work tomorrow at least. But the back, hips etc... are coping really well with squatting every day.
Lacked motivation for grip tonight after chuckin my guts up.
FAT_SAM21/01/10 @ 21:46
oly squat
no belt or wraps
barx5
60kgx5
100kgx5
140kgx5
180kgx2
200kgx2
220kgx2
240kgx1 SMOKED! and friggin deep.
squat
add belt and knee wraps
260kgx3 (Will's METAL knee wraps) decent depth check from Polish Mark and Rob
282.5kg (gym record attempt)x1 put the knee wraps really tight, had to sit back to make depth and according to Mark/Rob just missed it by an inch. On the plus side, the squat flew up but was still wank. I have to learn to bury my squats while using wraps.
180kgx19 loose knee wraps (did 20 but missed depth on first rep, rest were parallel or lower)
Pullthroughs and calf work
grippers
RIGHT HAND CoC#3x15,10
LEFT HAND CoC#3x5 (wide reps) then 3 singles all no set
Done. Strong but pissed off about the depth issue in knee wraps. The main issue, i think, is knee wraps making me think my hamstrings are on my calves.
no belt or wraps
barx5
60kgx5
100kgx5
140kgx5
180kgx2
200kgx2
220kgx2
240kgx1 SMOKED! and friggin deep.
squat
add belt and knee wraps
260kgx3 (Will's METAL knee wraps) decent depth check from Polish Mark and Rob
282.5kg (gym record attempt)x1 put the knee wraps really tight, had to sit back to make depth and according to Mark/Rob just missed it by an inch. On the plus side, the squat flew up but was still wank. I have to learn to bury my squats while using wraps.
180kgx19 loose knee wraps (did 20 but missed depth on first rep, rest were parallel or lower)
Pullthroughs and calf work
grippers
RIGHT HAND CoC#3x15,10
LEFT HAND CoC#3x5 (wide reps) then 3 singles all no set
Done. Strong but pissed off about the depth issue in knee wraps. The main issue, i think, is knee wraps making me think my hamstrings are on my calves.
CHESTER21/01/10 @ 22:12
FAT_SAM21/01/10 @ 22:19
Cheers for letting me borrow them Will. I didn't wrap high up enough i don't think! They definitely give me more pop out the hole than mine though!
andydanjosh22/01/10 @ 09:55
MrSmall22/01/10 @ 10:03
FAT_SAM22/01/10 @ 22:42
Thanks fellas.
oly squat
barx5
60kgx5
100kgx5
140kgx5
180kgx3
200kgx13 no belt , no wraps
Inch dumbell
Lost count of the pulls tonight. It is coming up nicely these days.
Plate pinch
2x20kg plate pinches RH
2x20kg + 5kg chain plate pinches LH 2 singles
2x20kg plate pinch in each hand at the same time YEAH!!!
oly squat
barx5
60kgx5
100kgx5
140kgx5
180kgx3
200kgx13 no belt , no wraps
Inch dumbell
Lost count of the pulls tonight. It is coming up nicely these days.
Plate pinch
2x20kg plate pinches RH
2x20kg + 5kg chain plate pinches LH 2 singles
2x20kg plate pinch in each hand at the same time YEAH!!!
FAT_SAM23/01/10 @ 19:24
CG bench
barx10
60kgx5
100kgx5
120kgx2
140kgx6
120kgx10
100kgx15
DB seated shoulder press
50kgx4
50kgx3
touching shoulders with bells on each rep
seated rows
varying grips 120kgx4x12
supersets of hammer/DBs curls and tri pushdowns. Real high reps. Need to get some blood in those elbows after last night's grip stuff.
barx10
60kgx5
100kgx5
120kgx2
140kgx6
120kgx10
100kgx15
DB seated shoulder press
50kgx4
50kgx3
touching shoulders with bells on each rep
seated rows
varying grips 120kgx4x12
supersets of hammer/DBs curls and tri pushdowns. Real high reps. Need to get some blood in those elbows after last night's grip stuff.
Thing23/01/10 @ 20:50
FAT_SAM23/01/10 @ 21:45
FAT_SAM24/01/10 @ 14:40
oly squat
no belt, no wraps
barx5
60kgx5
100kgx4
140kgx5
180kgx3
200kgx3
220kgx2
240kgx1
245kgx1
220kgx2x3
inch dumbell
Loads of lifts either hand, and 1 high pull left hand (above waist)
71kg gold DB
loads of lifts and high pulls either hand
2x20kg 6 lifts LH
CoC#3 6 closes RH
Solid session
no belt, no wraps
barx5
60kgx5
100kgx4
140kgx5
180kgx3
200kgx3
220kgx2
240kgx1
245kgx1
220kgx2x3
inch dumbell
Loads of lifts either hand, and 1 high pull left hand (above waist)
71kg gold DB
loads of lifts and high pulls either hand
2x20kg 6 lifts LH
CoC#3 6 closes RH
Solid session
andydanjosh24/01/10 @ 18:28
FAT_SAM26/01/10 @ 21:33
Cheers mate!
overheads
first time in over 4 months
barx10
60kgx5
80kgx5 strict
80kgx5
100kgx3
120kgx3
140kgx5x1
140kgx2
Baseline on these higher than i thought it would be. Tech coming back quickly. 180kg will go overhead in the next few months.
one arm DB press
2 hand clean
LEFT HAND -
60kgx1
gold DB(71kg)x1
inch DB(78kg)x2x2 OH YEAH!!
inch DBx1
RIGHT HAND -
60kgx2x1
gold DBx6x1
one arm DB snatch
either hand
60kgx2x1
60kgx2x2
seated DB press
touching shoulders every rep, some paused on shoulders
38kgx10
38kgx8 nothing left in shoulders
skullcrushers
50kgx8
80kgx5
90kgx2
60kgx20
hammer curls
60kgx2x5 (not strict)
35kgx12 strict
25kgx15
overheads
first time in over 4 months
barx10
60kgx5
80kgx5 strict
80kgx5
100kgx3
120kgx3
140kgx5x1
140kgx2
Baseline on these higher than i thought it would be. Tech coming back quickly. 180kg will go overhead in the next few months.
one arm DB press
2 hand clean
LEFT HAND -
60kgx1
gold DB(71kg)x1
inch DB(78kg)x2x2 OH YEAH!!
inch DBx1
RIGHT HAND -
60kgx2x1
gold DBx6x1
one arm DB snatch
either hand
60kgx2x1
60kgx2x2
seated DB press
touching shoulders every rep, some paused on shoulders
38kgx10
38kgx8 nothing left in shoulders
skullcrushers
50kgx8
80kgx5
90kgx2
60kgx20
hammer curls
60kgx2x5 (not strict)
35kgx12 strict
25kgx15
Tony26/01/10 @ 21:36
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