Still On The Right Side Of The Grass

[gymdad150]

10/16/18

Seems like an appropriate time to transition over from SS. I'm back from Raw Natl's and ready to start a new training block. I've got everything written down for the last three years, so no loss if I "lose" my log over there.



Recovery Week reps/sets

HB Box Squat - 195lbs 5*3
Bench (from pins) - 185lbs 1*5
Deadlift - 360lbs 1*5

Hammer Curls - 50lbs 10*3


I'm tired from travel, competing, and inadequate food. It's nice that this week is "do your own thing".

Bike Sprints - level 10 /12 / 14 / 16 / 18 30 seconds on, 30 seconds off

[gymdad150]

10/18/18

Recovery Week reps/sets

HB Box Squat - 95kg 5*3

Bench (from pins) - 85kg 1*5

Deadlift - 100kg 5*3

Feeling better, almost 100%.

Starting the new training block next Monday.

Next Competition scheduled for mid Ferbruary, a local meet.

[gymdad150]

10/20/18

SBD Saturday

HB Squat - 205lbs 8*3
Bench - 135lbs 10*3
Deadlift - 285lbs 8*3

Straight Bar Curls - 65lbs 25*3

Monday starts the new training block...giddyup

[gymdad150]

10/22/18

Cycle One Week One reps/sets

Safety Bar Squat - 95kg 8*3, 85kg 8*3

BSS - 24kg 8*3
Step-Ups - 24kg 8*3

Barbell Rows - 60kg 10*5

Ab Holds - 3*30 seconds

Workin' on the poverty quads.

[gymdad150]

10/24/18

Cycle One Week One reps/sets

T&G Bench - 77.5kg 8*2, 72.5kg 8*3, 70kg *8
Paused Bench - 60kg three count pause 6*3
Larson Bench - 50kg 8*3 three count descent

Incline Dumbbell Bench - 40lbs 10*4
Dumbbell Press - 25lbs 10*5
Dips - bw 8*3
Ab Holds - +10kg 3*30 second holds

Short rest periods all around.

Gonna have T-Rex arms tomorrow...

[gymdad150]

10/25/18

Cycle One Week One reps/sets

Deadlift - 160kg 8*3, 140kg 8*3
RDL - 100kg 15*3

GHR - bw 8*3
Bench - 70kg 8*3
Barbell Rows - 70kg 8*5

Deadlift days are soooo longggg. First set sucked. Staying in the down position for any length of time kills me. I have to remember to start from the top for each rep.

SBD Saturday coming up...

[gymdad150]

10/27/18

SBD Saturday reps/sets

Safety Bar Squats - 75kg 8*4
T&G Bench - 70kg 8*6
Block Pulls - 170kg 6*5

Kept the rest periods to 5-6 minutes across the board. Good work all around.

Left a little fluff and buff for tomorrow.

[gymdad150]

10/28/18

Left Overs

I-Y-T's - 8lbs 10*3
Planks - 30 second holds *6

EZ Bar Curls / LTEs - 65lbs 10*3

Hammer Curls / Dips - 50lbs / 25lbs 10*3

Straight Bar Curls / Tri Pulldowns - eb / 50lbs 10*3

Quick Turn arounds on everything...

[gymdad150]

10/29/18

Cycle One Week Two reps/sets

Safety Squat Bar (beltless) - 100kg 8*3, 90kg 8*3

BSS - 24kg 8*3
Belt Squat - 30kg 8*3

Barbell Row - 60kg 10*5
Back Ext - 25kg 8*3

That damn SSB is a hard exercise, especially beltless.

Keeping the rest periods short on the assistance work: two minutes or less.

[codgerus maximus]

Looks like we're both easing back into things, BD/PD. My back is still bothering me a little bit but not enough to stop me from training. I'll start keeping a codger's quest log here with a slightly different user name.

[gymdad150]

10/31/18

Cycle One Week Two reps/sets

T&G Bench - 80kg *8, *7 (*1), 72.5kg 8*2, *7 (*1), *6 (*2)
Paused Bench (3 ct) - 62.5kg 6*3
Tempo Larson Press - 52.5kg 8*3

Dumbbell Incline Bench - 45lbs 10*4
Dumbbell Press - 30lbs 10*5
Tri Pulldowns - 40kg 8*3

Just a hard day. Lots of turmoil outside the gym has me tired, and under fed. What I couldn't hit on the Bench, I rested 10-20 seconds and came back to get the reps required.

These days happen...

[codgerus maximus]

Just a hard day. Lots of turmoil outside the gym has me tired, and under fed

I hope things settle down soon.

[gymdad150]

111/1/18

Cycle One Week Two rep/sets

Deadlift (beltless) - 165kg 8*3, 147.5kg 8*3
RDL - 105kg 15*3

Bench - 72.5kg *8, *6/2, *3/5
Barbell Row - 75kg - 8*3

GHR - bw 8*3

For "feeling" like shite, it was a very good deadlift session. Quick reps within the sets.

Tried to superset the Bench with the Row...disasterous.

Hands are a little raw after all the pulling.

[gymdad150]

11/3/18

SBD Saturday reps/sets

Safety Squat Bar - 82.5kg 8*4

T&G Bench - 72.5kg 8*6

Block Pulls - 180kg 6*5

...and that's a full day folks.

Getting the hang of the Safety Squat Bar. I can hit depth much easier using this bar for some odd reason.
Bench was fatiguing, again. I'm not cool with that at these weights.
Block Pulls were a study in patience. I need to treat them like Sumo Deads, they're gonna be slow off the blocks, but they will come up.

[codgerus maximus]

Block Pulls - 180kg 6*5

That is a lot of pulling! How high are the blocks that you use? I'm thinking of buying a pair.