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Thread: Tom183's Journal

  1. #1276
    fat submariner
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    strong front squats and DLs Tom. never tried using a trapbar. you appear to be shifting significantly more weight using it than you've got as your max on your signature block... how's that feel?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #1277
    Senior Member tom183's Avatar
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    Thanks Terry.

    Quote Originally Posted by macdaknife View Post
    strong front squats and DLs Tom. never tried using a trapbar. you appear to be shifting significantly more weight using it than you've got as your max on your signature block... how's that feel?
    Thanks macdaknife. I really like the trap bar. Since you're standing within the bar the quads come into play more and you can bring your hips through more at the top.

  3. #1278
    Senior Member tom183's Avatar
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    21/05/13
    223.9 lbs

    Seated Barbell OHP

    88x8
    110x6
    132x4
    against choked micro minis
    132x2
    against choked minis
    132x12
    against choked monster minis
    132x7

    Lat Pulldown

    close neutral grip
    119x8
    159x5
    198x2
    249x10
    medium width underhand grip
    229x11
    medium width overhand grip
    198x12

    Single Arm Triceps Cable Extension (rope) superset with Single Arm Cable Curl

    88x9 then 77x8
    77x14 then 66x12

  4. #1279
    Senior Member GazzyG's Avatar
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    Great work all round, Tom!

    OHP against bands sounds tough!

    Funny that you should be using the trap bar and that Mac should mention you moving more weight; was chatting with a bloke in the gym today. He prefers using DBs to Deadlift, as he can move a lot more with them for exactly the same reasons.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  5. #1280
    Senior Member tom183's Avatar
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    Thanks Gaz.

  6. #1281
    Senior Member tom183's Avatar
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    23/05/13
    223.8 lbs

    Squat

    132x8
    176x6
    220x4
    248x2
    276x1
    300x1
    300+60 chains x 3
    300+99 chains x 3
    300+134 chains x 1
    paused reps
    300x3

    Dips

    BWx5 (slingshot)
    BWx5 (reactive slingshot)
    BWx3
    BW+34x2
    BW+67x1
    BW+100x10
    BWx25

  7. #1282
    WBB Team Captain Coke's Avatar
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    The squats look to be key in your scheme these days, and the grippers too, of course - lol - Very nice!

  8. #1283
    Senior Member tom183's Avatar
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    Thanks Terry.

  9. #1284
    Senior Member tom183's Avatar
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    26/05/13
    222.9 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    254x1
    276x3
    reactive slingshot
    292x3
    original slingshot
    309x3
    remove slingshot
    wide grip
    220x12

    Seated Cable Row (close neutral grip)

    139x8
    179x5
    218x2
    289x9
    289x9
    229x20

    Triceps Cable Pressdown (straight bar with fat gripz) superset with Seated Dumbell Curl

    154x20 then 39x15

  10. #1285
    WBB Team Captain Coke's Avatar
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    Good place be staying in the 220-225lb range, been holding real steady with that for months now. Liking that better than where you were at before, over the 230 mark?

  11. #1286
    Senior Member GazzyG's Avatar
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    Benching and squatting some nice numbers, Tom, all while staying leaner, good stuff!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  12. #1287
    Senior Member tom183's Avatar
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    Thanks Gaz.

    Good place be staying in the 220-225lb range, been holding real steady with that for months now. Liking that better than where you were at before, over the 230 mark?
    Thanks Terry. Yeh, I intend to stay around 220-225. It's an easier bodyweight to maintain, I look better and strength difference is minor.
    Last edited by tom183; 05-28-2013 at 11:36 PM.

  13. #1288
    Senior Member tom183's Avatar
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    28/05/13
    223.3 lbs

    Trap Bar Deadlift

    138x5
    227x5
    315x3
    365x3
    414x2
    453x1
    513x3
    3 inch deficit
    402x7





    29/05/13
    223.1 lbs

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x6
    265x5
    reverse light bands
    265x10

    45 Degree Side Bend

    BWx10
    BW+33x12

    Captains Chair Leg Raise

    BWx10
    BW+9x20

    Swiss Ball Crunch

    BWx10
    BW+22x20





    Finsihed with some grip work using various Captains of Crush grippers.
    Last edited by tom183; 05-28-2013 at 11:36 PM.

  14. #1289
    fat submariner
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    solid pulling again Tom!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #1290
    WBB Team Captain Coke's Avatar
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    Looks fine for both days, make no mistake.

  16. #1291
    Senior Member tom183's Avatar
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    Thanks macdaknife and Terry.

  17. #1292
    Senior Member tom183's Avatar
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    01/06/13
    222.9 lbs

    Lat Pulldown (close neutral grip)

    119x8
    159x5
    198x2
    255x10
    255x9

    Seated Dumbell OHP

    39x8
    50x6
    61x4
    79x2
    94x6
    75x13

    Single Arm Lat Pulldown

    60x6
    90x3
    119x11
    119x11

    Single Arm Angled Shoulder Press

    66x6
    99x3
    135x10

    Cable Curl (straight bar with fat gripz) superset with Overhead Triceps Cable Extension

    165x12 then 165x13
    remove fat gripz
    165x13 then 165x13

  18. #1293
    Senior Member tom183's Avatar
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    03/06/13
    223.0 lbs

    Squat

    132x8
    176x6
    220x4
    254x2
    287x1
    309x1
    331x1
    358x1
    reverse monster minis
    380x3
    reverse lights
    400x2
    reverse averages
    420x2
    speed reps against choked monster minis
    200x2
    200x2
    200x2

    Standing Single Leg Calf Raise (from a 5 inch block)

    BWx5
    BW+45x15
    BW+45x15






    Finished with some grip work using various Captains of Crush grippers.

  19. #1294
    fat submariner
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    nice squat sesh there Tom!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #1295
    WBB Team Captain Coke's Avatar
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    Great focus with those squats!!

  21. #1296
    Senior Member GazzyG's Avatar
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    Big squat session, great work.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  22. #1297
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Lotsa volume an variation going on in here. Looking strong mate
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  23. #1298
    Senior Member tom183's Avatar
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    Thanks macdaknife, Terry, Gaz and Hayden.

  24. #1299
    Senior Member tom183's Avatar
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    05/06/13 AM
    222.0 lbs

    Bottom Position Bench Press

    132x8
    176x6
    220x4
    against doubled micro minis
    220x2
    250x1
    250x1
    250x1

    Incline Dumbell Bench Press (~30 degrees)

    50x6
    79x3
    103x11
    flat bench
    103x10




    05/06/13 PM
    222.6 lbs

    Seated Cable Row (close neutral grip)

    139x8
    170x6
    209x4
    229x2
    289x10
    249x15

    Kneeling Single Arm Cable Row

    143x6
    198x3
    256x12
    220x16

    Triceps Cable Pressdown (rope) superset with EZ Bar Curl

    165x12 then 100x10
    165x12 then 100x9

  25. #1300
    Senior Member GazzyG's Avatar
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    Strong upper body work, buddy!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

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