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Thread: Tom183's Journal

  1. #1601
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  2. #1602
    Senior Member tom183's Avatar
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    20/04/14
    221.8 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    276x4
    reactive slingshot
    300x4
    311x2
    remove reactive slingshot
    paused
    276x1

    Single Arm Lat Pulldown

    60x8
    71x5
    79x2
    99x14
    against a doubled micro mini
    99x8

    Swiss Bar OHP

    60x6
    104x3
    132x8
    132x8

    Trap Bar Shrug

    138x6
    182x3
    226x12
    226x12

    Dumbell Bench Press

    50x8
    83x12

    Lying Dumbell Row

    28x8
    50x17

    Single Arm Triceps Cable Extension (rope)

    pressdown
    77x12
    overhead
    55x8

    Seated Dumbell Curl

    33x12

  3. #1603
    Senior Member tom183's Avatar
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    22/04/14 AM
    221.1 lbs

    Trap Bar Deadlift

    139x5
    227x5
    315x3
    370x2
    425x1
    481x1
    540x3



    22/04/14 PM

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    309x2
    reverse monster mini bands
    325x2
    remove bands
    287x4

    Captains Chair Leg Raise

    BWx5
    BW+26x18
    Last edited by tom183; 04-22-2014 at 08:16 AM.

  4. #1604
    fat submariner
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    Strong work as usual Tom. I might have asked you this before but how do you find pulling and squatting on the same day?
    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

  5. #1605
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    I'm fine with squatting and DLing the same day. Deadlifts can be tricky to program since they are so taxing on both the back and the legs. Given their own day they can potentially interfere with both upper and lower body neighbouring workouts. For me, training them with front squats is working well. I have 4 days till my next lower session for my legs to recover and if my low back is still fried on my next upper day (2 days later) I can stick to chest supported rows, lat pulldowns or other general back exercises with minimal strain on the low back.
    Last edited by tom183; 04-24-2014 at 09:54 AM.

  6. #1606
    Senior Member tom183's Avatar
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    24/04/14
    222.0 lbs

    Bottom Position Bench Press

    132x8
    165x6
    198x4
    222x2
    245x1
    287x1
    raise pins ~2 inches
    311x1
    raise pins ~1 inch
    322x1

    Lying Dumbell Row

    28x8
    39x5
    50x2
    55x15
    55x15

    Swiss Bar Bench Press

    wide handles
    104x6
    148x3
    200x8
    170+37chains x 10

    Cable Reverse Flye

    22x8
    39x13
    39x11

    Swiss Bar Skullcrusher

    wide handles
    71x16
    middle handles
    71x12

    Bicep Curl

    cable - straight bar
    132x15
    dumbells - seated
    39x10
    swiss bar - wide handles
    60x12

  7. #1607
    fat submariner
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    Quote Originally Posted by tom183 View Post
    I'm fine with squatting and DLing the same day. Deadlifts can be tricky to program since they are so taxing on both the back and the legs. Given their own day they can potentially interfere with both upper and lower body neighbouring workouts. For me, training them with front squats is working well. I have 4 days till my next lower session for my legs to recover and if my low back is still fried on my next upper day (2 days later) I can stick to chest supported rows, lat pulldowns or other general back exercises with minimal strain on the low back.
    That makes sense mate. I need to get better at front squats I guess!

    Nice upper session yesterday... very strong on the bottom position bench!
    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

  8. #1608
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  9. #1609
    Senior Member tom183's Avatar
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    26/04/14
    221.4 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    320x1
    353x1
    353+37chains x 4
    353+73chains x 2
    wide stance
    309x3
    265x8

    Standing Calf Raise

    BWx8
    BW+100x15 drop set to BW+35x12

    Seated Calf Raise

    44x8
    88x12 drop set to 44x10

    Captains Chair Leg Raise

    bent legs
    BWx5
    straight legs
    BWx16





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

  10. #1610
    fat submariner
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    Strong squatting with those chains Tom! I haven't used them too much but I definitely prefer them to working against bands. Thinking of investing in a set for my garage.
    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. #1611
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  12. #1612
    Senior Member tom183's Avatar
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    28/04/14
    221.6 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    254x1
    300x1
    against doubled micro minis
    270x1
    against doubled minis
    238x2
    remove bands
    wide grip
    238x9

    Single Arm Barbell Row

    66x8
    88x5
    110x2
    143x15
    143x15

    Seated Dumbell OHP

    39x6
    55x3
    75x13
    30 degree incline
    86x11

    Neutral Grip Chin Up

    some lat pulldowns as a warm up, then;
    BWx10
    BWx8

    Second set was supersetted with overhand grip lat pulldowns (85x13)

    Triceps Cable Extension (rope)

    pressdown
    132x15
    against a doubled micro mini
    99x13
    overhead
    66x14

  13. #1613
    fat submariner
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    Strong push-pull sesh Tom... especially those single arm BB rows 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. #1614
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  15. #1615
    Senior Member tom183's Avatar
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    01/05/14
    221.7 lbs

    Sumo Deadlift

    132x5
    220x5
    310x3
    354x2
    397x1
    441x1
    500x1




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

  16. #1616
    fat submariner
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    Short and to the point... like it! I really must give sumo style a try 1 of these days.
    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. #1617
    Senior Member tom183's Avatar
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    Thanks macdaknife.
    Last edited by tom183; 05-03-2014 at 06:51 AM.

  18. #1618
    Senior Member tom183's Avatar
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    02/05/14
    221.9 lbs

    Front Squat

    132x8
    165x6
    198x4
    226x2
    250x1
    against choked light bands
    250x5
    250x5
    against choked lights and minis
    220x5


    Again, wanted to do more but was short on time.
    Last edited by tom183; 05-03-2014 at 06:51 AM.

  19. #1619
    Senior Member tom183's Avatar
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    04/06/14
    220.5 lbs

    Standing OHP

    88x8
    110x6
    132x4
    154x2
    176x1
    200xmiss
    187x1
    165x5

    Seated Cable Row

    medium width overhand grip
    99x8
    139x5
    159x2
    204x15
    close neutral grip
    224x12
    medium width underhand grip
    224x12

    Swiss Bar Bench Press

    104x6
    148x3
    200x11
    against doubled micro minis
    200x7
    200x6

    Trap Bar Shrug

    138x6
    182x3
    229x12
    229x12

    Triceps Cable Pressdown

    straight bar
    against a doubled micro mini
    143x14
    rope
    121x11

    Cable Curl (straight bar)

    against a doubled micro mini
    121x12
    add fat gripz
    110x13

  20. #1620
    Senior Member tom183's Avatar
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    07/05/14
    220.0 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    320x1
    353x1
    387x3
    paused
    365x2
    343x3
    no pause
    wide stance
    321x3
    300x5




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

  21. #1621
    fat submariner
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    Solid as per, Tom. How close was the miss at 200 on the SOHP 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

  22. #1622
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    How close was the miss at 200 on the SOHP mate?
    Pretty close. Probably just 2-3kg too heavy for me on that day.

  23. #1623
    Senior Member tom183's Avatar
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    11/05/14
    221.1 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    265x6
    237+37chains x 7
    paused reps
    237x6
    no pause
    wide grip
    220x12

    Seated Cable Row (medium width overhand grip)

    99x8
    139x5
    159x2
    209x14
    against a doubled micro mini
    209x9
    190x13

    Cable Crossover

    66x6
    99x3
    143x8

    Neutral Grip Chin Up

    some lat pulldowns as a warm up, then;
    BW+37x5 drop set to BWx5

  24. #1624
    Senior Member tom183's Avatar
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    15/05/14 AM
    220.9 lbs

    Deadlift

    133x5
    221x5
    310x3
    354x2
    397x1
    441x1
    503xmiss (knees)
    1.5 inch deficit
    400x6





    15/05/14 PM
    221.4 lbs

    Leg Extension

    88x8
    132x5
    176x2
    220x12
    220x12
    220x12
    165x20
    Last edited by tom183; 05-15-2014 at 07:30 PM.

  25. #1625
    fat submariner
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    Have you got a knee injury 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

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