Still On The Right Side Of The Grass

[gymdad150]

2/25/19

Road to Regionals C1 W1 reps/sets

Beltless work

LB Squat - 110kg *10, 100kg 10*2
Safety Squat Bar - 80kg 10*3

BSS - 16kg 15*4
Step-Us - 16kg 15*4

Wide Grip Pulls Downs - 40kg 15*4
Kroc Rows - 60lbs 15*4
Palloff Press - #4 15*4

The grind, she begins again...

[codgerus maximus]

Road to Regionals

...en route to the Nationals!

[gymdad150]

...en route to the Nationals!

First things first Codger....that's the adult in me talking

[gymdad150]

2/27/19

Road to Regionals c1 w1 reps/sets

T&G Bench - 77.5kg 5*5, 67.5kg 5*3
Spoto Bench - 60kg 3*7

Dumbbell Bench -- 50lbs 10*4
Dumbbell Incline Bench - 45lbs 10*4
Dumbbell Press - 30lbs 15*3

Dips - bw 15*3
Tri Pull Downs - 30kg 15*3
LTE - 25kg 15*3

what a long day...

Bench was harder than expected after the recovery week, but things were moving better by the last set.

All the assistance work was done on 2 minutes rest, except the Dips - that was 5 minutes.

Very pumpy arm session.

[gymdad150]

2/28/19

Road to Regionals c1 w1 reps/sets

Deficit Deadlifts - 130kg 8*3
RDLs - 110kg 8*3
Good Mornings - 90kg 8*3

Dumbbell Floor Press - 30 / 35 / 40 / 45lbs *10
Wide Grip Pulldowns - 45kg 10*4
Cable Mid Row - 50kg 10*4
Kroc Rows - 70lbs 10*4

Coming in light; my hands appreciate it.

[gymdad150]

3/2/19

Road to Regionals c1 w1 reps/sets

T&G Bench - 65kg 10*4
Safety Bar Squat - 80kg 10 *4
Block Pulls - 130kg 10*3

Dumbbell Bench - 50lbs 10*6
Wide Grip Pull Down - 45kg 10*5
Reverse Fly - 30lbs 10*5
Sit-Ups - 15kg 10*5
Single Leg RDL - 24kg 8*5

Back to SBD Saturdays...

Squats were a little high, don't' know why, they felt "deep".

[gymdad150]

3/4/19

Road to Regionals c1 w2 reps/sets

LB Squat - 115kg *10, 102.5kg 10*2
Safety Bar Squat - 85kg 10*3

Kroc Rows - 70lbs 15*4
BSS - 20kg 10*3
Wide grip Pull Downs - 45kg 15*4
Step-Ups - 20kg 10*3

An unexpectedly good Squat day...everything to depth. and strong too.

Coach said he's shooting for 175 -182.5kg for Raw Natls. Gonna have to update my Post It Note on my bathroom mirror to reflect that new goal.

Good lord, a 400lbs Squat and a 500lbs Deadlift...smh !

[codgerus maximus]

LB Squat - 115kg *10, 102.5kg 10*2

Those must have been about as much fun as the tempo squats I've been enjoying...

Good lord, a 400lbs Squat and a 500lbs Deadlift...smh !

I hope we'll both get there 7 months from now!

[gymdad150]

3/6/19

Road to Regionals c1 w2 reps/sets

T&G Bench - 80kg 5*5, 72.5kg 5*3
Spoto Bench - 62.5kg 7*3
All the above on four minutes rest periods

Dumbbell Bench - 60lbs 10*4
Dumbbell Incline Bench - 50lbs 10*4
Dumbbell Press - 30lbs 15*4

Dips - bw *13, *12, *12
Tri Pulldowns - 22.5kg 15*3
LTE - 27.5kg 15*3

That'll get you all pumped up...

Bench was better than last week but still moving without a lot of pop

Bumped up the assistance lbs, that was new territory. The Dips suffer from being last on the list of activities...just built up fatigue. At least we're building the triceps.

[gymdad150]

3/7/19

Road to Regionals c1 w2 reps/sets

Deficit Deadlift - 140kg 8*3
RDLs - 120kg 8*4
Good Mornings - 97.5kg 8*4
Rest periods: 4:30 minutes

Dumbbell Floor Press - 45lbs 10*4
Cable Mid Rows - 55kg - 10*4
Wide Grip Pull Downs - 45kg 10*4
Reverse Flys - 30lbs 10*4
Rest Periods: 1:30 minutes

Not terribly hard, but the short rest makes life...interesting.

[gymdad150]

3/9/19

Road to Regionals c1 w2 reps/sets

T&G Bench - 70kg 10*4 5:30 rest
Safety Bar Squats - 85kg 10*4 5:00 rest
Block Pulls - 140kg 10*3 4:00 rest

Dumbbell Bench - 60lbs 10*6
Wide Grip Pulldowns - 47.5kg 10*5
Pull-Ups - bw *10, 8*4
Sit Ups - 20kg 10*4
Two to three minutes rest on the above

[codgerus maximus]

Pull-Ups - bw *10, 8*4

Very nice pull-up volume!

[gymdad150]

3/11/19

Road to Regionals c1 w3 reps/sets

LB Squat - 120kg *10, 107.5kg 10*2
Safety Bar Squat - 90kg 10*3

BSS - 24kg 10*4
Kroc Rows - 80lbs 15*3, *10
Step-Ups - 24kg 10*3
Wide Grip Pull Downs - 47.5kg 15*4

Don't know what's in the water, but I'm gonna keep on drinkin' it..120kg or 10 is a 10rep PR, and I had at least two more reps in the tank..

[gymdad150]

3/13/19

Road to Regionals c1 w3 reps/sets

T&G Bench - 82.5kg 5*5, 75kg 5*3
Spoto Bench - 65kg 7*3
6 / 4 / 3 minutes rest periods

Dumbbell Bench - 60lbs 10*4
Dumbbell Incline Bench - 50lbs 10*4

Dips - BW * 15, *14, *12
LTE - 30kg 15*3
Tri Pulldowns - #12 15*3

Bench is never easy, but there was no real drop off from the first working set to the fifth. Gotta be looking at some volume PR here. If not today, then next week.

The triceps work at the end is grueling...very pumpy with short rest periods

[gymdad150]

3/14/19

Road to Regionals c1 w3 reps/sets

Deficit Deadlift - 150kg 8*3
RDLs - 130kg 8*4
Good Mornings - 97.5kg 8*4

Dumbbell Floor Press - 50lbs 10*4
Cable Mid Row - 55kg 10*4
Wide Grip Pulldowns - 50kg 10*4
Reverse Flys - 35lbs 10*4

Everything continues to proceed nicely. Next week has some PRs for each lift...way out of character for me at this point in training.

I guess Codger's got me motivated.