Still On The Right Side Of The Grass

[gymdad150]

10/27/21

5th Cycle / Week Three reps/sets

Bench - 80kg *8
Bench - 70kg 8*2
Close Grip - 77.5kg 6*3
Dumbbell Incline Bench (0-0-3) - 50lbs 10*3
IYT - 15lbs 10*3
Dips - +8kg 10*3
Hammer Curls - 60lbs *15, 70lbs *12, 80lbs *10
Overhead Tri Ext - 26kg 10*3
Hammer Curls - 80lbs *10, 70lbs *12, 60lbs *15

A little on the tired side today. Sets were all rpe9...***facepalm***

[gymdad150]

Sorry to hear that..hope it will sort itself out quickly.

Sorry to hear, hope you get better soon!

Thanks Gents...

I may have dodged a bullet ***fingers crossed***

[gymdad150]

10/25/21

5th Cycle / Week Three reps/sets

Low Bar Squats - 110kg *8, 90kg *8
Belt Squats - 55kg 10*5
Single Leg RDL - 36kg 12*3
Trx Mid Row - 20*3
Planks - 60sec *3
Leg Ext - 130kg 20*3
Squat Jumps - bw 5*3
Leg Ext (0-2-0) - 130kg 10*3

After undergoing an acupuncture session on Friday, and laying low all weekend, I seem to be "ok".

Squats were surprisingly strong, no back issues to speak of (no knee issues either).

Maybe what took place was my body revolting one last time...just for the hell of it. Seriously, all of a sudden my knee seems to be almost normal in appearance and function, my strength and endurance is substantially better, and if I hadn't been such a knucklehead, my back would be close to "normal" too.

Bench Wednesday, and we'll see on Thursday just what I can pull from what position!?!?

[slowmotion]

Sorry to hear, hope you get better soon!

[codgerus maximus]

Sorry to hear that..hope it will sort itself out quickly.

[gymdad150]

10/21/21

5th Cycle Week Two reps/sets

Deadlift - 165kg *8
Deadlift - 140kg 8*2
Paused Deads - 165kg *2, BOOM!

Tweaked my damn QL...AGAIN!!!

Everything up to that second set was so strong.

#thegodslaugh

[gymdad150]

10/20/21

5th Cycle / Week Two rep/sets

Bench - 77.5kg *8
Bench - 67.5kg 8*2
Close Grip - 75kg 6*3
Dumbbell Incline Bench (0-0-3) - 60lbs *10, 9, 7
IYT - 20lbs 10*3
Dips - +12kg 10*3
Overhead Tri Extn - 26kg 10*3
Hammer Curls - 80lbs 10*3

Good enough session. Had to jump to 60s on the Dumbbell work, couldn't get the 12 reps. Might have if we had 55lbs dumbbells.

Probably a 2.5kg jump on the top set next week...

[gymdad150]

10/19/21

5th Cycle / Week Two rep/sets

Low Bar - 105kg *8
Low Bar - 92.5kg 8*2
Belt Squats - 50kg 10*5
TRX Mid Row - 20*3
Single Leg RDL - 32kg 12*3
Planks - 60sec *3
Leg Ext - 100kg 30*3

Hoy Moly, I actually felt like the weight was light, and I moved every rep pain free...maybe I'm finally getting past this 2 year malaise? Sure hope so.

Monday night Squash was better, in terms of the "cardio" aspects. My knee, while stiff the next day, is not swelling, and is able to handle more explosive movements.

[gymdad150]

10/16/21

5th Cycle / Week One rep/sets

Low Bar (5-1-0) @6 - 100kg 1*3
Bench (5-1-0) @7 - 80kg 1*3
Big Wheel Pulls @8 - 193 / 203 / 208kg *1
TRX Hi Row - bw 10*4
TRX Mid Row - bw 10*4
Leg Extn - 120kg 20*3
Squat Jumps - bw 5*3

Interesting programming here. It's intensity without being "intense", and it allows some recovery from the volume of the week past. It's new to be sure.

[gymdad150]

10/13/21

5th Cycle / Week One rep/sets

Bench - 72.5kg *8
Bench - 62.5kg 8*2
Close Grip - 70kg 6*3
Dumbbell Incline Bench (3-0-0) - 50lbs 12*3
IYT - 20lbs 10*3
Dips - bw 10*3
Hammer Curl - 60lbs 10*3
Overhead Tri Exten - 24kg 10*3
Hammer Curl - 60lbs 10*3

Getting in the reps...someday this Bench will move, someday!

[gymdad150]

10/12/21

5th Cycle / Week One rep/sets
Low Bar 95kg *8
Low Bar 82.5kg 8*2
Belt Squats - 40kg 10*5
Single Leg RDL - 28kg 12*3
TRX Mid Row - bw 20*3
Planks 60sec *3
Leg Ext (3-0-0) 90kg 10*3
Box Squat Jumps - bw 5*3

Thought I was going into one more block of Intensity work #surprise

Starting out really light to see how I handle the volume.

[gymdad150]

10/9/21

Cycle Four / Week Four reps/sets

Low Bar Squat-130kg 3*2
Paused Bench - 90 / 95kg *1, 100kg X
Paused Dead - 172.5 / 182.5 / 192.5kg *1
Dumbbells Incline Bench - 50lbs 12*3
Leg Ext - 80kg 40*3
Dumbbell Press - 50lbs 10*3
Box Squat Jumps - bw 10*3

Good way to end the cycle:
Best Squat Session in months
Good Bench, but little disappointed I missed at 100kg
Pulls are still a work in progress, but we're getting there.

Another intensity block coming up, and then a decision point as to whether to enter a local meet in late January / early February #wellsee

[gymdad150]

10/7/21

Cycle Four / Week Four reps/sets

Big Wheel Pulls - 205kg 2*2
RDL (3-0-0) - 113kg 8*3
Banded Hamstring Curls (3-0-3) -10*3
Dumbbell Bench (3-0-3) - 60lbs 10*4
Pendlay Rows - 8*3
Revs Fly - 50lbs 8*3
Leg Ext - 100kg 20*3

Just a super day with weights in hand. Pulls were strong, as were the rows. I was able to set up for all the pulls with no knee issues, which is a mighty blessing.
PR alert...the dumbbell bench might be the most pleasing of all. I've never done tempo to tempo work with 60lbs in my hand for four sets of 10. Maybe my bench will have a breakout soon (fingers crossed).

[gymdad150]

You're doing some nice work there!

Thanks!

I'm slowly getting back to "normal"

[gymdad150]

10/6/21

Cycle Four / Week Four reps/sets

Larsen Bench - 82.5kg 3*3
Close Grip - 72.5kg 8*2
3 Board - 82.5kg 7*2
Cable Pec Fly (3-0-3) - 14kg 12*3
IYT - 15lbs 10*3
LTE - 35kg 12*3
EZ Bar Curls - 35kg 12*3
Over Head Tri Ext - 24kg 12*3
EZ Bar Curls - 35kg 12*3

Wasn't expecting a lot from today, but I surprised myself.