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season 2015

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fatter_tomorrowIcon...03-10-2017 @ 19:05 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Power snatch
90 6x2

snatch high pull
120 3x3

squat belt and wraps
225x1
265x1
285x1
305x1
325x1

Technique was way off, 325 pushed me forward but I managed to recover it.

going to have a full week off soon. then just get back on a 5x5.
fatter_tomorrowIcon...04-10-2017 @ 14:35 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Post Edited: 04.10.2017 @ 20:12 PM by fatter_tomorrow
AM:
Log clean and push press (beltless)
140 20x1 - 1 rep every 60 secs

ok I think I've finished with these 20 singles because that many cleans kill my elbows. or maybe I'll put a belt on to make the cleans easier and up the rest to 90 secs.

PM:
Bench press
170x8 - nice set that was, groove felt good.
140 3x10


Sooo f**king sore! my body is beat!!
fatter_tomorrowIcon...06-10-2017 @ 17:32 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Conditioning with PT

Concept 2 row (2min timed rest)
500m
400m
300m
200m
100m

Set 1:
3 sandbag loads into
30 sec battle ropes into
20kg clean and press x10

Set 2:
3 sandbag loads into
30 sec battle ropes into
20kg clean and press x10 Into
3 sandbag loads

Set 3:
3 sandbag loads into
30 sec battle ropes into
20kg clean and press x10 Into
3 sandbag loads into
4 ball wall slams

back to my gym:

Stones to low platform
110 3x3
130x3
150x5 PB - ugly though.
170x f**k off. still can't get it to lap, it's a f**king big stone. awkward as f**k.

grafted hard, all I can ask for I suppose.
fatter_tomorrowIcon...11-10-2017 @ 15:48 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Having this week off lifting, feeling like my body needs it. Still going to do conditioning session this week with PT though and I've had a good hours stretch today, got to try and keep ontop of stretching and recovery more.
fatter_tomorrowIcon...13-10-2017 @ 14:28 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Post Edited: 13.10.2017 @ 14:36 PM by fatter_tomorrow
DP
fatter_tomorrowIcon...13-10-2017 @ 14:35 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Conditioning

concept 2 rower
500m x3 (2min rest between sets)
last set was 1min 55

1) battle rope 30sec into
1 deadlift, 1 clean, 1 snatch 30sec into
Med ball slam 30 sec

2) 30 secs work 30 secs rest
a) battle rope into
b) 1 deadlift, 1 clean, 1 snatch into
c) Med ball slam into
d) bear crawl dragging sandbag 2 lengths

3) 40 secs work 20 secs rest
a) battle rope into
b) 1 deadlift, 1 clean, 1 snatch into
c) Med ball slam into
d) bear crawl dragging sandbag 2 lengths

4) 50 secs work 10 secs rest
a) battle rope into
b) 1 deadlift, 1 clean, 1 snatch into
c) Med ball slam into
d) bear crawl dragging sandbag 2 lengths

stretch 20mins

body weight is upto 138kg, I need to be 140+ really by time Englands comes round next year.
fatter_tomorrowIcon...15-10-2017 @ 14:48 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Bike 5mins

foam roll/ stretch

Lat pull down 4x25
face pull 3x25
Row 2x25

Power snatch
110 3x2
95 5x1

Snatch high pull
140 4x2

OH squat
60 3x5 - lol that needs some work

Bench press
175x7
170 2x3

hammer curls superset pec deck
3x10 / 3x20

back extension
3x15 vs light band


Enjoyable! f**kkng starving now!
fatter_tomorrowIcon...17-10-2017 @ 16:29 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Bike 5min
Roll/ stretch

1. Lat pull down 4x25
2. face pull 3x25
3. Row 2x25

Squat belt and wraps
225 5x5
(First 4 sets was 4min timed rest but they felt rushed so last set tool as long as I needed)

front squats beltless
140 3x8 - 3min timed rest

Had to cut it there, gym was getting busy and I was on front desk. quads were f**ked anyway.
fatter_tomorrowIcon...19-10-2017 @ 17:24 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Lat pull down 4x25
face pull 3x25
row 2x25

push press
100 5x5 - 2 min timed break

cambered bar bench
100 5x10 - stopped an inch away from chest

side raises
3x25

ez bar curls
4x8 - heavy

Eat! And eat some more!
fatter_tomorrowIcon...21-10-2017 @ 13:06 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Roll/stretch

lat pull down
4x25
Face pull
3x25
ham curl
2x20

Deadlift belt only
220x1
260x1
300x1
250x8

tekkers was way off today.

stone pulls (just pulling it up high into lap position)
110 8x5

back extensions
4x15 holding barbell

ham curls
4x12

Done. abit disappointed with that. Deadlifts was ugly
fatter_tomorrowIcon...24-10-2017 @ 18:16 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
squat belt and wraps
240 5x5

- first 4 sets 5 min timed rest and light wraps. last set as long as I needed and tight comp wraps.

GHR
BW 4x8

Done for today. busy day.
fatter_tomorrowIcon...25-10-2017 @ 20:07 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Bench press
185x5

negatives
200x3

cambered bar bench
110 3x10 - stopping an inch off chest

And that's all she wrote today
fatter_tomorrowIcon...27-10-2017 @ 16:19 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
conditioning

concept 2 500m (few mins between sets)
1) 2:10
2) 2:00
3) 1:44 - that was pretty close to all max.

1a) battle rope slams x10
b) Bulgarian bag swings x10
c) 14kg KB swing x10

2a) 14kg KB swing x10
b) Bulgarian bag swings x10
c) battle rope slams x10

3a) plank 30sec
b) battle rope slams x10
c) plank 30sec
d) Bulgarian bag swings x10
e) plank 30sec
f) 14kg KB swing x10

^^^ 2 sets of that circuit

4) Bulgarian bag x3 carries 5m, 10m, 15m

^^^ 2 sets of that circuit



Died.
fatter_tomorrowIcon...29-10-2017 @ 13:30 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
Lat pull down 3x25
face pull 3x25

speedy bench
80 plus band 9x3 - 3 CG, 3 med, 3 wide

pec deck
4x15

Bicep curl
5x6

Chest supported row
4x10

30min stretch and roll
fatter_tomorrowIcon...31-10-2017 @ 18:25 
thinner after lockdown
Member 594, 4166 posts
SQ 100, BP 80, DL 100
280.0 kgs @ 120kgs Eq
was in a rush today so sacked the 5x5 off, will come back to it next week.

squat belt and wraps
225x2
265x2
305x2

then 3 hours later:

Rev hyper
5x10

GHR
5x6

ab wheel
3x6

Done.

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