Siman's fat bar odyssey

[Siman.]

Ta ! . I did kinda oversleep today . woke up on time, just fell back to sleep. silly boy me be.

Yea the bumper wheels will indeed be DIY styley, and i certainly haven't forgot about the What interesting Equipment Thread. hopfully sort em out this weekend or next.

oow! a montage would be good. nice one. how do i go about it? :S

[Siman.]

Meh. Missed monday and saturdy was weak. not enough time due to college stuff. also went out satdy night, which has totaly messed my system up. totaly need my sleeeps! still catchin up now.

tooo much to dooooo!

[Siman.]

Wensdy
17.12.08

One arm clean.
10 x 5
15 x 3
20 x 3
25 x 3
25 x 3
30 x 3 – last set turned into power cleans with a OH push press lockout.

Hit my left shin on the penultimate set. Reminder to be mind full of the ends of me trousers relative to the screws on the collars on the DB.

Back squat
10 x 10
20 x 10
40 x 5
50 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Squats were happy as usual. Very close to 1 x BW.

Bent Rows
25 x 10
40 x 5
50 x 5
50 x 5
50 x 5
50 x 5
No issues here, but form could be tighter.

Bench Press
20 x 10
40 x 5
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
Really nice with the 2” bar.

Saxon Side bends 2 db x 8
2 db x 8
Form is improving with these.

Russian twist
15 kg x 8/ side
15 kg x 8/ side
Nice and explosive.

Extensor loop lifts (5kg)45s
45s
Felt slightly stronger than last time.

VH Gripper – lots of rubber bands, can’t recall amount.5 reps
8 reps
As level 1 is slightly out of my grasp, I just got loads of bands and put em half way so as not to take em to o close to their elastic limit. All them bands give a really nice feel, quite rubbery.

Eagle claw ( reps )
8
8
Felt stronger with these too.


Time : 1 hr 10 min

Comments: rest times were around 1 to 1.5 mins typicaly. good session. Happy liftin.

[Siman.]

friday

19.12.08


Snatch + OH Squat
10 x 5
25 x 5
30 x 3
35 x 3
40 x 2
30 x 3

Deadlift
25 x 6
35 x 5
65 x 5
85 x 5
105 x 2
95 x 2

OH. Press
10 x 10
20 x 5
40 x 5
40 x 5
45 x 5
45 x 4
45 x 2

Dragons Flag
skiped

decline sit-ups
bw x 16
+ 10 x 10

Hand gripper
level 1 x 30 sec
level 1 x 30 sec


extensor loop lifts for 30sec.skipped




time : 1 hour
good session. Improvements all round. Still havent got my wheeels sorted grrr !.

[Siman.]

hope so!! bleh. we will see what happens when i get back to work.

[Siman.]

Christmass eve shinanigans! much better than wraping !!

24.12.08

Pull-ups : Dips
6:4
6:3
5:1

Pullups are pretty much the same as ever, don't think i do them enough for any decent progress. Dipps feeling a lil stronger tho.

Inverted Row : Push-Ups
8:15
8:10

Front squat
40 x 8
(50 x 5) x 4

Zercher Squats.
(55 x 3) x 3

First time i've gone at these. hard work they be! glad i have the fat bar for these too! Doing them sorta felt like a cross between DL's and front squats. i like em.

Plank
2 x 60 s

Side Plank
60
45

Grip Work

Just did some club stuff using my thick DBs', they're a good weight for this purpose and can be tricky to hold on to, mega fun. not sure how i'm going to add weight on these, i don't trust my collars, esspecialy if i'm going to be swinging em about, just asking for a flatend set of toes!


time : 1 hour ish, forgot what time i started.

Comments: Good sesh. went out the night before, got crappy sleep. this really made me feel so much better!

[Siman.]

mega lateness ! 26.12.08

Snatch + OH Squat
10 x 5
25 x 5
30 x 3
40 x 3
40 x 3

The Deadlift
25 x 5
55 x 5
65 x 5
85 x 5
100 x 2
100 x 2

OH. Press
10 x 10
20 x 5
40 x 5
40 x 4
40 x 5
40 x 5
40 x 5

Dragons Flag
5 negs
5 negs


Weighted decline sit-ups
+ 10 x 10
+ 10 x 8

Hand gripper (3 x 60s Holds)

extensor loop lifts for 30sec.
5kg x 3

Time : 1 hour

Comments: ok sesh. snatches where a bit weak. Deads are improving.
OH pressing was a bit sketchy as i only just have the ceeling hight for the bar, so i need to put the weights on chains, which makes it a very wobbly thang.

[Siman.]

30.12.08

One arm clean. - always enjoy these, as they're first and fun!
10 x 5
20 x 3
20 x 3
25 x 3
25 x 3
25 x 3
25 x 3

Back squat - much fun with form improvemnt.
10 x 10
20 x 10
40 x 6
55x5
65 x 5 ) x 3

+ 1/4 squats @ 90kg x 12 reps - for good measure!

Bent Row - grip starting to be an issue!! - i plan to use mixed grip next week. if that doesnt feel right, i'll reluctantly move to 1 arm DB rows.

25 x 10
40 x 5
52 x 5
52 x 5
52 x 5
52 x 5

Bench Press - need to work on chest flexibility.
25 x 10
40 x 5
52 x 5
52 x 5
52 x 5
52 x 5

Saxon Side bends
20kg x 8
10kg x 16

Russian twist
17 kg x 16
17 kg x 16

extensor loop lifts.
30 sec
30 sec

Eagle claw ( reps )
5
5

time : 1 hr, 15 min

funny day today. squats went well despiste some minnor setbacks, like a minnor power cut and the plates falling off the bar ! not fun. a reminder of why ya gota use collers! all went wrong on the 3rd set, when i went to rack the bar, one side wasnt in there proper (as my scaffold doent fit all that well, soits hard to tell at times) when i thought it was, and so went the bar and the plates did follow. lucky nothing got broked.

meh all good. if a bit long

[Siman.]

sat
02/01/2009

Pull-ups : Dips : one leg squat (mini circuit)

8 : 6 : 5
6 : 6 : 5
8 : 6 : 3

Front squat
20 x 8
45 x 5
(55 x 5) x 2

(55 x 3) zerchers

The Deadlift
25 x 5
55 x 5
75 x 5
85 x 5
100 x 2
95 x 3

OH. Press - these took ages. Brcause i was faffin about with the chains ect. Think ill make some pins!
10 x 10
30 x 5
40 x 5
40 x 4
40 x 5
40 x 5
40 x 5



Time : 1 hr 20 min

Session was weak. Just didn’t feel strong. I think this is because i haven’t been sleeping properly this holiday. Oh well cant have it all, ay.

[Siman.]

LOL. yea yea, ya inspired me a lil :P:.

and indeed, i suspect it was down to my rubbish sleeps i got over the hols. hope tonight goes well. and that the sofa in my gym doesnt get in the way!!!