Still On The Right Side Of The Grass

[gymdad150]

5/14/19

Road to Regionals c3 w2 reps/sets

T&G Bench - 90kg *4 PR, 82.5kg 5*4
Wide Grip Bench - 62.5kg 10*4
Larson Bench - 67.5kg 8*3

Dumbbell Press - 30lbs 15*4
Dumbbell Incline Bench - 40lbs 15*4

Dips - bw 12*3
Tri Pulldowns - #12 12*3

Wow, another Bench PR...who is this guy?!?!

[gymdad150]

5/15/19

Road to Regionals c3 w2 reps/sets

Deadlifts - 190kg *5, 170kg 5*3
Deficit Deads - 135kg 6*3

Bench - 67.5kg 10*3
Belt Squat - 40kg 10*6

Ab holds - +20kg 30 seconds *4

Good pulls, had at least one more in me...two if pressed.

Off till Saturday...attending to "things"

[gymdad150]

5/18/19

Road to Regionals c3 w2 reps/sets

Safety Bar Squat - 95kg 8*5
Bench - 75kg 8*5
Tempo RDLs - 130kg 8*4

Ab Holds - +15kg 30sec *3
Dumbbell Press - 30lbs 15*3
Paloff Press - #8 30sec *3
Reverse Fly - 40lbs 10*3

Tiring day's work. Rest periods of 5 minutes or less on the main sets.

Oh, and the USAPL decided to lower the qualifying total for Raw Masters 3 / 4 to 75kg, from 497.5kg for Raw Masters 3.

Would have been nice if they had done this a month earlier. The entry fee for Regionals is non-refundable...grrr.

[gymdad150]

5/20/19

Road to Regionals??? c3 w3 reps/sets

LB Squat - 152.5kg *5 PR, 137.5kg 5*4
Tempo Safety Bar Squat - 87.5 / 92.5 / 97.5 / 102.5kg *6
Belt Squat - 90kg 12*3

Back Ext - 25kg 10*3
Paloff Press - #9 45 seconds *4

Pretty good session of Squats, PR to boot. I think only one of the top set would have gotten lit up.

[codgerus maximus]

LB Squat - 152.5kg *5 PR

Looking really good for the regionals!

[gymdad150]

5/22/19

Road to Regionals ??? c3 w3 reps/sets

T&G Bench - 92.5kg *4 PR, 84kg 4*5
Wide Grip Bench - 65kg 10*4
Larson Bench - 65kg 8*4

Dumbbell Press - 35lbs 15*3
Incline Dumbbell Bench - 45lbs 15*3

Dips - bw 12*3
Tri Pulldowns - #13 12*3

Another Bench PR...who is this guy?!?!

[gymdad150]

Looking really good for the regionals!

Welllllll, since there's no real qualifying total needed, I may withdraw and enter a local meet that's run by my gym in conjunction with a myriad of other events at a sports festival. It's the weekend before Regionals. It was a huge success last year and I didn't enter...don't ask me why?!?!

Last year Ray Williams was our special guest. This year we have Jen Thompson doing a clinic and then doing handoffs at the meet.

Yeah, I'd rather stay home, sleep in my own bed, and get some bench pointers from the best in the business.

All that said...I'm killing it in the gym at the moment and I'm not gonna look a gift horse in the mouth (you know what I mean).

[gymdad150]

5/23/19

Road to Regionals ??? c3 w3 reps/sets

Deadlift - 195kg *5, 175kg 5*3
Deficit Deads - 130kg 6*3

Bench - 70kg 10*3
Belt Squats - 50kg 10*6
Wide Grip Pulldowns - 50kg 10*3

Had to pull the sets touch and go, I had another one or two on the top set.

[codgerus maximus]

Last year Ray Williams was our special guest. This year we have Jen Thompson doing a clinic and then doing handoffs at the meet.

Yeah, I'd rather stay home, sleep in my own bed, and get some bench pointers from the best in the business.

All that said...I'm killing it in the gym at the moment and I'm not gonna look a gift horse in the mouth (you know what I mean).

It doesn't seem possible that a whole year has gone by since you posted about Ray Williams. It's great to see your numbers steadily going up.

[gymdad150]

5/25/19

road to regionals ??? c3 w3 reps/sets

T&G Bench - 77.5kg 10*5
Tempo RDLs - 135kg 8*4
Safety Bar Squat - 82.5kg 10*4

Ab Holds - +15kg 30sec*4
Dumbbell Press - 35lbs 15*3
LTE / Curls - 40kg 10*4

Typical Saturday's work...

[gymdad150]

5/27/19

Road to Regionals ??? c3 w4 reps/sets

LB Squat - 155kg *5 PR, 140kg 5*4
Tempo Safety Bar Squat - 85 / 90 / 95 / 100kg *6
Belt Squat - 95kg 12*3

Paloff Press - #10 30 seconds *4
Back Ext - +25 kg 10*3

The first was close, the rest were a tad high. That said, I haven't come close to moving this weight for more than three reps...so PR baby. Pretty stout back off work too.

[gymdad150]

5/29/19

Road to Regionals ??? c3 w4 reps/sets

T&G Bench - 95kg *3 PR, 85kg 4*5
Wide Grip Bench - 67.5kg 10*4
Larson Bench - 62.5kg 8*4

Dumbbell Press - 35lbs 15*4
Dumbbell Incline Bench - 45lbs 15*4

I'm happy with three at 95kg. The day called for four, but I'm a little off my game at the moment, and still able to hit a PR.

[gymdad150]

5/30/19

Nationals or Bust c3 w4 reps/sets

Deadlift - 195kg *5, 175kg 5*3
Deficit Deads - 135kg 6*3

Bench - 72.5kg 10*3
Belt Squat - 60kg 10*6
LTE / Curls - 30kg 15*3

Paloff Press - #10 30 seconds *4

Got the top set dead stop, good for one more rep or 5 at 197.5kg...

This is the end of the third cycle, and it's been another cracking good cycle.

Since the USAPL changed the qualification requirements for Raw Masters 3 / 4 lifters, I now qualify under the new standards. Therefore, I've withdrawn from Regionals and will just continue on with Raw Natls as the target competition.

[gymdad150]

6/1/19

Nationals or Bust c3 w4 reps/sets

Safety Bar Squat - 90kg 10*4
T&G Bench - 75kg 8*5
Tempo RDLs - 125kg 8*4

Rows - 75kg 10*4
Belt Squat - 50kg 10*6
Dumbbell Press - 40lbs 15*4

Endeth the third cycle. De-load next week. I'm not beat up, just a little tired. So I'll take advantage of the end of the cycle to re-set a little.

[codgerus maximus]

And a nice cycle it was. All those safety bar squats would leave me winded.