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Still On The Right Side Of The Grass

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  • gymdad150
    replied
    8/23/21

    Cycle Three / Week Two reps/sets

    SSB - 95kg 5*3
    Paused SSB - 110 / 115kg *1
    Belt Squat - 65kg 10*3
    Revs Fly - 45lbs 15*3
    Cable Mid Row - 150lbs 15*3
    Leg Ext - 90kg 15*3
    Palof UP/Down - 10kg 20*3
    Leg Ext 90kg 15*3
    Banded Dead Bugs - green band 60sec *3

    We're in the grip of some really hot, humid weather. Just f'n miserable...

    Good session though. Still hate the Palof work and the banded deadbugs...

    Leave a comment:


  • gymdad150
    replied
    8/21/21

    Cycle Three / Week One reps/sets

    Low Bar Squats - 120 / 110kg *5
    Paused Bench - 80 / 77.5kg *5
    Big Wheel Pulls (100lbs plate) - 168kg 5*2
    Flys - 45lbs 10*3
    Dumbbell Press - 45lbs 10*3
    Revs Fly - 40lbs 15*3
    Leg Ext - 120kg 12*3

    A spicy SBD Saturday. A bit harder than it looked on paper.

    Overshot the Squat and Bench. Sets were written as rpe7, and I think the first sets were 8s.

    Undershot the Deads badly. They were supposed to be rpe8...don't ask me why I went so light, but better safe than sorry at this new height/stance.

    Leave a comment:


  • gymdad150
    replied
    8/19/21

    Cycle Three / Week One reps/sets

    Big Wheel Pulls (100lbs plate) - 158kg 4*3
    Glute Ham Roller - 12*3
    Revs Hyper - 30kg 12*3
    Wide Grip Bench @7 (3-0-0) - 80kg 1*4
    Revs Fly - 40lbs 12*3
    Leg Ext - 110kg 15*3
    Planks - 60sec *3

    Surprisingly easy / light day off the floor from a programming standpoint.

    \Getting closer to the floor, no pain or twinges in the knee, good back position on the set up.

    I like days like this...

    Leave a comment:


  • gymdad150
    replied
    8/18/21

    Cycle Three / Week One reps/sets

    Larsen Bench - 62.5kg 6*3
    Spoto - 72.5 / 5 / 7.5 / 80kg *4
    Incline Fly - 40lbs 12*3
    Shoulder Cluster - 10lbs 10*3
    Cable Pec Press - 8 / 10 / 12 / 14kg *8
    Dips - bw +8kg 10*3
    LTE - 30kg 12*3
    EZ Bar Curls - 30kg 20*3

    Again, we start the cycle about 15% less than where we ended the last one. Spoto work was written as RPE 7, had a hard time finding it, but 80kg seemed right.

    Overall a nice start to this cycle.

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post

    I think my coach hates me too. Hey, wait a minute, I'm self-coached....
    Heh!

    The duality of man...

    Leave a comment:


  • codgerus maximus
    replied
    I think my coach secretly hates me.
    I think my coach hates me too. Hey, wait a minute, I'm self-coached....

    Leave a comment:


  • gymdad150
    replied
    8/16/21

    Cycle Three / Week One reps/sets

    SSB - 87.5kg 5*3
    Paused SSB - 105 / 110kg *1
    Belt Squat - 60kg 10*3
    Revs Fly 40lbs 15*3
    Leg Ext - 80kg 15*3
    Cable Mid Row - 140lbs 15*3
    Leg Ext - 80kg 15*3
    Palof Up/Down - 10kg 15*3
    Banded Dead Bugs - green band 60 seconds *3

    Semi humane start to the cycle, coming in at 15% less than where we ended. Well, it was humane up until the "core" work.
    Fucking Palof u/d and Banded Dead Bugs...I have no words to describe my intense dislike of these. I think my coach secretly hates me.

    Leave a comment:


  • gymdad150
    replied
    8/14/21

    Cycle Two / Week Four - rep/sets

    SSB (3-0-0) - 115kg 3*3
    Paused Bench - 87.5kg 3*3
    Big Wheel Pulls (45lbs plate) - 183kg 3*3
    Flys - 45lbs 8*3
    Press - 40lbs 8*3
    Leg Ext - 90kg 15*3
    Cable Mid Row - 140lbs 12*3
    Leg Ext - 90kg 8*3

    Ending this cycle on a high note of sorts. Good Squats, Great Bench, tired Pulls...

    Belted up on the Squats, but not for the Pulls. First Bench set was iffy, but by the last set I was killing it!

    Leave a comment:


  • gymdad150
    replied
    8/12/21

    Cycle Two / Week Four - rep/sets

    Big Wheel Pulls - 168kg 6*3
    Tempo Belt Squats (3-0-0) - 65kg 12*4
    RDLs - 123kg 8*4
    Larsen Bench - 70kg 8*3

    That's all I can report. The heat and humidity got to me today. It's really oppressive right now.

    The good: The Pulls were outstanding, and the first set was good for 10 easily.
    The bad: I couldn't finish the session.

    Leave a comment:


  • gymdad150
    replied
    8/11/21

    Cycle Two / Week Four - rep/sets

    Larsen bench - 70kg 8*3
    Spoto Larsen - 80 / 82.5 / 85kg *3
    Single Arm Incline - 60lbs 7/10, 50lbs 10*2
    Shoulder Cluster - 10lbs 10*3
    IYTs - 15lbs 10*3
    Dips - bw +12kg 10*3
    Tri Pushdown - 32kg 10*3

    Strong session, which for a Bench day is rare as hen's teeth.

    Leave a comment:


  • gymdad150
    replied
    8/9/21

    Cycle Two / Week Four - rep/sets

    SSB - 100kg 7*3
    SSB (0-3-0) - 120kg 1*3
    Belt Squat RDL - 137.5kg 10*3
    Revs Fly - 45lbs 10*3
    Leg Ext - 110kg 10*3
    Cable Mid Row - 150lbs 10*3
    Leg Ext - 110 kg 10*3

    Ungodly hot today. Survival mode engaged.

    Leave a comment:


  • gymdad150
    replied
    8/7/21

    Cycle Two / Week Three - rep/sets

    SSB (3-0-0) - 110kg 3*3
    Paused Bench - 85kg 3*3
    Big Wheel Pulls (45lbs plate) - 173kg 3*3
    Dumbbell Bench - 60lbs 8*3
    Leg Ext - 110kg 10*3
    GHR - +12kg 10*3

    Back was a little cranky from all the golf Thursday and Friday, had to back off the BWPs to 173kg.

    Squats and Bench were solid.

    Week Three in the books!

    Leave a comment:


  • gymdad150
    replied
    8/3/21

    Cycle Two / Week Three - rep/sets

    Big Wheel Pulls (45lbs plate) - 158kg 6*3
    Belt Squat (3-0-0) - 50 / 55 / 60 / 65kg *12
    RDL - 118kg 8*4
    Close Grip Bench - 65 / 67.5 / 70 / 72.5kg *7
    Revs Fly - 40lbs 10*3
    Leg Ext - 90 / 100 / 110kg *15
    Kroc Rows - 90lbs 10*3
    Leg Ext - 110kg 15*3

    Started off slow, but ended strong...

    Leave a comment:


  • gymdad150
    replied
    8/3/21

    Cycle Two / Week Three - rep/sets

    Larsen Bench - 67.5kg 7*3
    Spoto Larsen - 80 / 77.5 / 75kg *3
    Single Arm Incline - 50lbs 10*3
    Shoulder Cluster - 10lbs 10*3
    IYT - 15lbs 10*3
    Dips - bw 10*3
    Hammer Curls - 60lbs 15*3
    Tri Pushdown - 30kg 10*3
    Hammer Curls - 60lbs 15*3

    Hard day outside the gym and under the bar...too much fun yesterday left me flat today.

    Hopefully tomorrow will be better.

    Leave a comment:


  • gymdad150
    replied
    8/2/21

    Cycle Two / Week Three - rep/sets
    SSB - 90kg 7*3
    Paused SSB - 110kg 1*3
    Belt Squat RDL - 130kg 10*3
    Rev Fly - 40lbs 10*3
    Cable Mid Row - 140lbs 10*3
    Leg Extn - 80kg *20, 90kg *15, 100kg 10*3

    Good session.

    Leave a comment:

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