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Thread: Tom183's Journal

  1. #1476
    fat submariner
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    That's a great front squat without the chains never mind with! Good stuff 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

  2. #1477
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  3. #1478
    Senior Member tom183's Avatar
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    16/11/13
    222.8 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    248x1
    248+37chains x 5
    248+73chains x 2
    paused reps
    248x4

    Lat Pulldown (EZ grip)

    against a doubled micro mini
    61x8
    99x5
    139x2
    179x15
    198x10

    Close Grip Bench Press

    132x6
    against doubled micro minis
    132x3
    against two pairs of doubled micro minis
    132x10 no rest, remove one pair of bands 132x10 no rest, remove second pair of bands 132x6

    Kneeling Single Arm Cable Row

    110x6
    176x3
    231x12
    231x12

    Cable Crossover

    66x6
    88x3
    110x10 drop set to 77x10

    Single Arm High Cable Curl

    66x12
    66x12

    Seated Dumbell Curl

    33x10

  4. #1479
    Senior Member tom183's Avatar
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    18/11/13
    223.0 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    309x10
    5 second pause
    309x1
    309x1
    309x1

    Seated Calf Raise

    44x6
    88x3
    138x10
    116x13

    Front Squat

    176x3
    speed reps against choked monster minis
    176x2
    176x2
    176x2

    Standing Calf Raise

    BW+18x20
    BW+18x20





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

  5. #1480
    fat submariner
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    Another great leg day Tom. Good stuff mate!
    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

  6. #1481
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  7. #1482
    Senior Member tom183's Avatar
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    20/11/13
    222.8 lbs

    Bench Press

    132x8
    165x6
    193x4
    215x2
    237x1
    against doubled micro mins
    237x7
    against doubled minis
    237x3

    Single Arm Lat Pulldown

    61x8
    79x5
    99x2
    119x11
    99x14

    Dips

    BWx5 (slingshot)
    BWx5 (reactive slingshot)
    BWx5
    BW+24x15
    BW+24x15

    Seated Cable Row (close neutral grip)

    99x6
    139x3
    198x13
    198x12

    Cable Lateral Raise

    against a doubled micro mini
    22x10

    Single Arm Triceps Cable Extension

    rope pushdown standing away from weight stack
    66x16
    rope pushdown standing near weight stack
    55x11
    overhead rope extension
    44x8

  8. #1483
    Senior Member tom183's Avatar
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    23/11/13
    223.4 lbs

    Trap Bar Deadlift

    reverse light bands
    206x5
    294x5
    382x3
    449x3
    515x2
    537x1
    600x1

    Front Squat

    132x8
    165x6
    198x4
    220x2
    242x1
    276x4
    back squat
    speed reps
    200x2
    200x2
    200x2

    Band Resisted Ab Whell Rollout (from knees)

    BWx8

    Pallof Press

    77 for 30 seconds

  9. #1484
    fat submariner
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    Solid pulling Tom! There's a trap bar at work... I'm gonna try it for the 1st time this week.
    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

  10. #1485
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  11. #1486
    Senior Member tom183's Avatar
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    25/11/13
    223.0 lbs

    Dumbell Bench Press

    50x8
    61x6
    79x4
    94x2
    116x8
    30 degree incline
    105x8
    upright
    77x10

    Seated Cable Row (close neutral grip)

    99x8
    139x5
    159x2
    209x13
    209x12

    Bench Press

    132x6
    160x3
    speed reps
    160+37chains x 2
    160+37chains x 2
    160+37chains x 2

    Lat Pulldown (medium width overhand grip)

    79x6
    119x3
    150x12
    150x12

    Cable Crossover

    55x6
    99x12

    Seated Dumbell Curl

    fat gripz
    45 degree incline
    33x9
    upright
    33x9

    Single Arm High Cable Curl

    50x11

  12. #1487
    Senior Member tom183's Avatar
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    29/11/13
    223.5 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    319x1
    319+55chains x 3
    319+90chains x 3
    no lockout reps
    265x6
    220x10

    Standing Calf Raise

    BWx5
    BWx5
    BW+44x10
    BW+44x20

    Front Squat

    176x3
    speed reps with reverse micro minis
    176x2
    176x2
    176x2

    Seated Calf Raise

    44x5
    99x15

    Captains Chair Leg Raise

    bent legs
    BWx5
    straight legs
    BWx15
    bent legs
    BW+18x20





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

  13. #1488
    fat submariner
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    Hitting those chains hard Tom! Strong work mate!
    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

  14. #1489
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  15. #1490
    Senior Member tom183's Avatar
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    04/12/13
    224.0 lbs

    Bottom Position Bench Press

    132x8
    165x6
    198x4
    220x2
    242x1
    276x1
    254+37chains x 1
    231+73chains x 1

    Seated Cable Row (close neutral grip)

    99x8
    139x5
    159x2
    212x13
    212x13

    Cable Crossover

    66x6
    99x3
    132x12
    132x12

    Neutral Grip Chin Up

    some lat pulldowns as a warm up, then;
    BWx11
    BWx10

    Triceps Cable Extension

    single arm rope pressdown standing away from weight stack
    77x11
    single arm rope pressdown standing near weight stack
    55x14
    two arm overhead rope extension
    88x11

  16. #1491
    fat submariner
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    Nice push/pull sesh there Tom. Solid benching as usual mate!
    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

  17. #1492
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  18. #1493
    Senior Member tom183's Avatar
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    06/12/13

    Snatch Grip Deadlift

    133x5
    199x5
    266x3
    310x2
    354x1
    405x3
    conventional speed reps
    270+35chains x 1
    270+35chains x 1

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    reverse monster minis
    311x3




    Wanted to do more but was short on time and had to call it a day there.

  19. #1494
    Senior Member tom183's Avatar
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    10/12/13
    223.9 lbs

    Incline Bench Press

    132x8
    157x6
    181x4
    205x2
    242x5
    242x4
    205x12

    Lat Pulldown (close neutral grip)

    79x8
    119x5
    159x2
    198x12
    against a doubled micro mini
    167x12

    Lying Incline Cable Flye

    33x6
    44x3
    against doubled micro minis
    44x10
    44x10

    Seated Cable Row (close neutral grip)

    99x6
    159x3
    218x10
    against a doubled micro mini
    179x12

    Cable Curl

    132x12

  20. #1495
    fat submariner
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    That's a strong chest and back session 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

  21. #1496
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  22. #1497
    Senior Member tom183's Avatar
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    12/12/13
    224.0 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    320x1
    347x1
    391x1 - questionable depth
    paused reps
    331x1
    331x1
    no lockout reps
    267x6
    223x12

    Seated Calf Raise

    44x6
    88x3
    127x10

    Front Squat

    132x2
    176x2
    speed reps with reverse micro minis
    176x2
    176x2
    176x2

    Abdominal Bicycle Maneuvre

    2 sets to failure






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

  23. #1498
    fat submariner
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    That's some great squatting Tom! How low was the 391 rep? And how do you find front squats after already having squatted heavy?
    I've said it before but I really am going to give paused squats a go.
    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

  24. #1499
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    Not sure, mate. Wish I had've recorded it. My gut feeling as I racked the bar is that it was slightly too high by powerlifting standards.

  25. #1500
    Senior Member tom183's Avatar
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    14/12/13
    224.4 lbs

    Bench Press

    132x8
    165x6
    198x4
    225x2
    249x1
    290x2
    reactive slingshot
    309x2
    remove reactive slingshot
    wide grip
    234x11

    Chin Up (partially supinated grip) superset with Lat Pulldown (medium width overhand grip)

    some lat pulldowns as a warm up, then;
    BWx12 then 79x12
    BWx12 then 79x12

    Seated Dumbell OHP

    39x6
    61x3
    79x10
    45 degree incline
    79x10

    Single Arm Seated Cable Row

    60x6
    79x3
    119x12
    against a doubled micro mini
    99x12

    Dips

    BW+22x12 no rest, remove weight, add original slingshot BWx10
    Last edited by tom183; 12-15-2013 at 04:18 AM.

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