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Still On The Right Side Of The Grass

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  • gymdad150
    replied
    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

    Leave a comment:


  • gymdad150
    replied
    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...

    Leave a comment:


  • gymdad150
    replied
    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.

    Leave a comment:


  • gymdad150
    replied
    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.

    Leave a comment:


  • gymdad150
    replied
    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!

    Leave a comment:


  • gymdad150
    replied
    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.

    Leave a comment:


  • gymdad150
    replied
    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

    Leave a comment:


  • gymdad150
    replied
    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).

    Leave a comment:


  • gymdad150
    replied
    Originally posted by slowmotion View Post
    You're doing some nice work there!
    Thanks!

    I'm slowly getting back to "normal"

    Leave a comment:


  • gymdad150
    replied
    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.

    Leave a comment:


  • slowmotion
    replied
    You're doing some nice work there!
    Last edited by slowmotion; 10-06-2021, 04:44 PM.

    Leave a comment:


  • gymdad150
    replied
    10/5/21

    Cycle Four / Week Four reps/sets

    SSB - 120kg 3*3
    SSB (3-3-0) - 95kg 1*4
    Belt Squat (3-3-0) - 55kg 10*4
    Revs Fly - 40lbs 20*3
    Leg Ext - 130kg 20*3
    Kroc Rows - 80lbs 20*3
    Leg Ext - 130kg 20*3
    Copenhagen Planks - 30sec *3

    Good session, especially considering it's week four...

    Leave a comment:


  • gymdad150
    replied
    10/2/21

    Cycle Four / Week Three reps/sets

    Low Bar Squats - 120kg 3*2
    Comp Bench - 85kg 1*3
    Paused Deadlift - 170kg 1*3
    Dumbbell Incline Bench - 45lbs 12*3
    Leg Ext - 50kg 30*3
    Dumbbell Press - 45lbs 12*3
    Leg Ext - 50kg 30*3
    Cable Mid Row - 150lbs 12*3
    Leg Ext (0-5-0) - 50kg 10*3

    Forgot everything this morning, knee sleeves, supplements, brain...

    Harder session than it should have been because of the above. On the bright side, my weight is back to 200lbs...haven't seen that number in a while. Now to see if I can keep it up there for a few cycles...

    Leave a comment:


  • gymdad150
    replied

    9/30/21

    Cycle Four / Week Three reps/sets

    Big Wheel Pulls - 203kg *2, *1
    RDL (3-0-0) 103kg 7*3
    Banded Hamstring Curls - LGB 8*4
    Pendlay Rows - 93kg 8*3
    Dumbbell Bench (3-0-3) - 50lbs 10*4
    Revs Fly - 45lbs 8*3
    Leg Ext (0-3-0) - 90kg 10*3

    Hey 203kg beltless is a PR...so that's a win. Woulda liked to have had that second rep of the second set #waddayougonnado

    Leave a comment:


  • gymdad150
    replied
    9/29/21

    Cycle Four / Week Three reps/sets

    Larsen Bench - 80kg 3*3
    Close Grip - 70kg 8*2
    2 Board - 80kg 7*2
    Cable Pec Fly (3-0-3) - 14kg 12*3
    IYT - 15lbs 10*3
    LTE - 35kg 12*3
    EZ Bar Curl (0-0-3) - 35kg 12*3
    Overhead Tri Ext - 24kg 12*3
    EZ Bar Curl (0-0-3) 35kg 12*3

    Today was one of those days where the weight felt light. That's two strong Bench sessions back to back...maybe I'm making progress
    #heavenforfend

    Leave a comment:

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