Still On The Right Side Of The Grass

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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

Heh!

The duality of man...

[codgerus maximus]

I think my coach secretly hates me.

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

[gymdad150]

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.

[gymdad150]

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!

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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!

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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.