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Thread: Tom183's Journal

  1. #1676
    fat submariner
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    Quote Originally Posted by tom183 View Post
    How come? My lower back doesn't like back (olympic style) squatting against bands but front squats I can get away with.
    I've only ever tried it on that one occasion and it was back squats... maybe I should try it with front squats.

    Very strong pressing today mate!
    Last edited by macdaknife; 08-04-2014 at 01:35 PM.
    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. #1677
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  3. #1678
    Senior Member tom183's Avatar
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    04/08/14
    220.9 lbs

    Neutral Grip Chin Up

    BWx10
    BWx10
    BWx9
    BWx9
    BWx8
    BWx8
    BWx7
    BWx7

  4. #1679
    Senior Member tom183's Avatar
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    06/08/14
    221.1 lbs

    Squat

    wide
    132x8
    165x6
    198x4
    231x3
    259x1
    287x1
    310x1
    310+37chains x 6
    310+55chains x 5
    310+73chains x 4
    310+90chains x 3
    oly stance
    2-3 second pause
    310x3
    310x3
    310x3
    ssb
    one-and-a-half reps
    226x8

    Standing Calf Raise superset with Seated Calf Raise

    a light warm-up on each, then;
    BW+90x12 then 88x10
    BW+90x12 then 88x10







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

  5. #1680
    Senior Member tom183's Avatar
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    08/08/14
    221.4 lbs

    Incline Bench Press (~30 degrees)

    132x8
    154x6
    176x6
    198x2
    220x1
    265x1
    265x1
    reactive slingshot
    276x1
    remove reactive slingshot
    220x8
    swiss bar
    200x6
    200x6
    flat bench
    200x8

    Cable Curl (straight bar with fat gripz)

    154x10
    154x9
    against a doubled micro mini
    143x8
    132x9

  6. #1681
    Senior Member tom183's Avatar
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    09/08/14
    220.3 lbs

    Giant Set - Pull Ups then Neutral Grip Lat Pulldown then Standing Straight Arm Pulldown

    BWx10 then 99x10 then 88x12
    BWx8 then 99x10 then 88x10
    BWx7 then 99x10 then 88x10
    BWx6 then 99x10 then 88x10

    Triceps Cable Extension

    bar pressdown
    154x12
    154x9
    rope overhead
    110x11

  7. #1682
    Senior Member tom183's Avatar
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    11/08/14
    221.4 lbs

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    309x1
    309x1
    reverse monster minis
    325x2
    325x2
    reverse lights
    325x6
    325x6
    remove bands
    no lockout reps
    220x8

    Standing Cable Crunch

    60x10
    99x5
    119x12






    These are awesome:http://shop.sbdapparel.com/shop/arti...6aid%3D1.01%26

  8. #1683
    Senior Member tom183's Avatar
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    13/08/14
    221.8 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    paused
    265x3
    wide grip
    254x3
    no pause
    243x8
    243x8
    comp grip against doubled micro minis
    220x7

    Cable Curl (straight bar with fat gripz)

    154x11
    154x9
    154x8
    154x7

    Seated Dumbell Press

    upright
    33x10
    55x5
    72x10
    45 degrees
    77x10
    30 degrees
    83x10
    flat bench
    88x6

  9. #1684
    Senior Member tom183's Avatar
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    16/08/14
    220.6 lbs

    Squat

    oly
    154x10
    187x8
    220x6
    254x4
    287x2
    320x1
    342x1
    364x1
    401x1
    354x6
    wide
    354x3
    354x3
    speed reps
    200+55chains x 2
    200+55chains x 2
    200+55chains x 2

    Safety Squat Bar Arched Back Good Morning

    71x10
    93x5
    139x12
    139x11

    Standing Cable Crunch

    38x10
    60x5
    99x16
    99x16




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

  10. #1685
    fat submariner
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    Strong squatting Tom... especially those front squats the other day 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

  11. #1686
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  12. #1687
    Senior Member tom183's Avatar
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    19/08/14
    220.0 lbs

    Standing OHP

    military
    88x8
    105x6
    121x4
    138x2
    154x1
    170x5
    170x5
    143x10
    klokov
    105x8
    105x8

    Seated Dumbell Curl

    upright
    28x6
    44x10
    44x10
    45 degrees
    33x13

    Unilateral Bench Press Machine

    44 per side x 10
    88 per side x 5
    143 per side x 10
    143 per side x 10
    143 per side x 10
    Last edited by tom183; 08-20-2014 at 11:26 PM.

  13. #1688
    Senior Member tom183's Avatar
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    20/08/14
    221.0 lbs

    Neutral Grip Chin Up superset with Lat Pulldown

    overhand lat pulldowns
    BW+13x10 then 99x12
    BW+13x10 then 99x10
    underhand lat pulldowns
    BWx8 then 99x13
    BWx8 then 99x13

    Single Arm Triceps Cable Extension (rope)

    pressdown standing away from weight stack
    55x17
    pressdown standing near weight stack
    66x12
    overhead
    55x11
    pressdown standing near weight stack
    66x9
    pressdown standing away from weight stack
    55x10

    Seated Trap Bar Shrug

    138x10
    160x10
    183x10
    205x10
    205x10
    205x10

  14. #1689
    Senior Member tom183's Avatar
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    22/08/14
    220.6 lbs

    Sumo Deadlift

    133x5
    221x5
    266x3
    310x3
    354x2
    397x1
    440x1
    464x2
    420x4
    420x4
    ultra wide
    398x2
    398x2
    back to original stance
    tng
    310x15

    Pallof Press

    77 for 30 seconds

  15. #1690
    Senior Member tom183's Avatar
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    24/08/14
    220.8 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    271x4
    against doubled micro minis
    243x3
    243x3
    243x3
    remove bands
    wide grip
    243x7
    close thumbless grip
    200x8

    Barbell Curl

    straight bar
    99x8
    88x9
    swiss bar
    77x11
    66x12

    Cable Lateral Raise

    33x12
    33x12
    against a doubled micro mini
    22x8

  16. #1691
    fat submariner
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    Strong pressing Tom. What difference does the thumbless grip make?
    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. #1692
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    What difference does the thumbless grip make?
    By changing between a standard and a thumbless grip you can subtly alter wrist position. Subtly altering wrist position can subtly alter elbow position. I simply find it easier to keep tucked elbows with a thumbless grip.
    Last edited by tom183; 08-27-2014 at 04:46 PM.

  18. #1693
    Senior Member tom183's Avatar
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    27/08/14
    220.1 lbs

    Squat

    wide
    132x10
    165x8
    198x6
    231x4
    265x2
    298x1
    332x1
    354x1
    376x2
    376x2
    oly
    354x5
    332x7
    ssb
    300x6
    no lockout reps
    200x16

    Standing Cable Crunch

    60x10
    80x5
    99x18

    Captains Chair Leg Raise

    bent legs
    BWx10
    straight legs
    BWx15





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

  19. #1694
    fat submariner
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    solid squatting 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. #1695
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  21. #1696
    Senior Member tom183's Avatar
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    30/08/14
    219.9 lbs

    Dumbell Bench Press

    50x10
    61x8
    71x6
    79x4
    88x2
    99x1
    116x6
    110x7
    30 degree incline
    105x7
    99x9
    45 degree incline
    94x7
    upright
    72x9

    Cable Curl (straight bar with fat gripz)

    88x8
    176x9
    154x11

  22. #1697
    Senior Member tom183's Avatar
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    31/08/14
    219.8 lbs

    Lat Pulldown superset with Standing Straight Arm Pulldown

    lat pulldowns were with a medium width overhand grip and against a doubled micro mini band
    139x15 then 110x15
    139x14 then 110x13
    139x13 then 110x12
    139x12 then 110x12

    Triceps Cable Extension (rope)

    pressdown
    132x16
    132x11
    overhead
    99x12
    99x12

  23. #1698
    Senior Member tom183's Avatar
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    02/09/14
    220.2 lbs

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    310x2
    287+37chains x 2
    287+37chains x 2
    265+73chains x 3
    265+73chains x 2
    2-3 sec pause
    265x3
    265x2
    reverse monster minis
    no lockout reps
    220x12

    Should've gotten more on the last set. Had the strength/energy for 15-16 but lost my hand position and lost the weight forward.

    Swiss Ball Crunch

    BWx40
    Last edited by tom183; 09-02-2014 at 06:43 PM.

  24. #1699
    fat submariner
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    Very strong front squatting 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

  25. #1700
    Senior Member tom183's Avatar
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    Thanks macdaknife.

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