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  • gymdad150
    replied
    6/12/21

    Meet Prep - All Done reps/sets

    Bench - 40kg 5*2, 50kg 4*2, 60kg 3*2, 70kg 2*2, 77.5kg *2, 82.5kg *2
    Squat - 60kg 5*2, 80kg 3*2, 100kg 2*2, 110kg *2
    Leg Extn - 50kg 10*3
    GHR - bw 10*3

    That's that.
    I feel pretty good: knee is cooperating, weight is at 198lbs (which is par for the course), back is loosening up.

    Fly tomorrow, and get in to Daytona in the late afternoon. I'll watch our youth lifters Monday morning, and a lightweight masters lifter in the afternoon.

    I'm up Tuesday afternoon: 4:00pm start. I understand that there are only two platforms in use. I should know my platform, but I haven't looked at the roster in a few weeks. For those so inclined, the day's session will be on YouTube.

    Leave a comment:


  • gymdad150
    replied
    6/9/21

    Meet Prep - One Week Out reps/sets

    Bench (w/commands) - 50kg 5*3, 60kg 3*2, 70kg *2, 75kg 1*2, 82.5 / 90 / 96kg *1
    Down Sets - 85kg 1*3
    Single Arm Dumbbell Incline - 50lbs 12*2
    LTE / Curlz - 35kg 15*2
    Overhead Tri Extension - 16kg 15*2
    Curlz - 35kg 15*2

    Pretty much all done here. Light Saturday session and then fly out Sunday.

    I like where I am with the Bench at the moment. 96 went up OK. Considering that I messed up a couple of things during the lift, I think that if the moon and stars align, 100kg is within my grasp.

    Leave a comment:


  • gymdad150
    replied

    6/7/21

    Meet Prep - One Week Out reps/sets

    Squat - 70kg 3*3, 90kg 2*2, 110kg *2, 125/135/145kg *1, 155kg X
    Belt Squats - 50/60/70/80kg *5
    Leg Extn - 50/60/70/80kg *10
    Wide Grip Pulldowns - 140lbs 10*2

    Hot and humid today...just ugly weather to lift in.

    Everything up through 145 was excellent. Missed 155: got caught back on my heels and that was that.

    Looking back through my log, I'm ahead of where I was going into the January meet, so I'm not terribly concerned with today's miss at 155kg.

    What I did like was depth on all the others attempts. Easily 2-1 in my favor...which is almost unheard of for me going into a meet.

    Leave a comment:


  • gymdad150
    replied
    6/5/21

    Meet Prep - Two Weeks Out reps/sets

    Paused Bench - 50kg 5*3, 60kg 3*2, 70kg *2, 77kg / 80 / 82.5kg *3
    Squat 2 Box - 60kg 5*2, 80kg 3*2, 100kg 2*2, 120kg *2, 130kg 1*3
    Belt Squat - 55kg 10*3
    Cable Hi Row - 34kg 10*3
    Leg Extn - 75kg 10*6
    Hammer Curl - 70lbs 10*3

    In the competition window now. Can't move the needle much, if at all. So it time to decompress, get some rest. and hone the mental game.

    I feel pretty good. Started on a course of Voltaren for the knee. Looking to seen if a topical approach works better than eating Aleve.

    Leave a comment:


  • codgerus maximus
    replied
    I pushed my knees way forward of where I normally do: vertical shins = no pain, but loads up the back; slight knee flexion = pain, but a better pulling position; knees way forward of normal = no knee pain, no lower back strain, and get this POWERFUL.
    That's great! And interesting to see how you adjusted, guided by what felt right.

    Leave a comment:


  • gymdad150
    replied
    6/3/21

    Meet Prep - Two Weeks Out reps/sets

    Deadlift - 70kg 5*3, 120kg *3, 140kg*2, 160kg *1, 180kg *1, 190kg *1
    Big Wheel Pulls - 183kg 1*3
    Kettlebell Trap Bar - 140lbs 12*3
    Kroc Rows - 80lbs 10*3
    Leg Extensions - 80kg 10*5
    Nordic Hamstring Curls - bw 10*5

    Came into today's session with a QL that was still tight...I was concerned.

    Coach had me cut way, way back on the warm up sets (as you can see). His reasoning was that I was doing enough warm up on the Treadmill and Airdyne, I didn't need to crush myself pulling needless sets and reps as well.

    I went "mad scientist" and changed my stance (again) in hopes of taking some load off my lower back, and not incur any knee pain.
    I pushed my knees way forward of where I normally do: vertical shins = no pain, but loads up the back; slight knee flexion = pain, but a better pulling position; knees way forward of normal = no knee pain, no lower back strain, and get this POWERFUL.

    My coach almost lost his shit when he saw the pulls at 160/180/190. He's been trying to get me into my quads, and out of horsing the bar up with my lower back since I joined his gym.

    It was nice to pull without feeling like my back was gonna blow up, and equally nice to not have pain in my set up (finally).

    I'm finally able to take a deep breath, and allow myself to get excited about going to Daytona. I probably won't pull 500lbs at this meet, but at least I won't embarrass myself either.

    Leave a comment:


  • gymdad150
    replied
    6/2/21

    Meet Prep - Two Weeks Out reps/sets

    Competition Bench - 50kg 5*3, 65kg 3*3, 75kg 2*3, 82.5kg *2, 90kg 1*2, 95kg *1
    Down Sets - 85kg 1*3
    Larsen Bench - 75kg 5*3
    Single Arm Dumbbell Incline - 45kg 10*2
    LTE - 30kg 15*2
    EZ Bar Curls - 30kg 15*2
    Overhead Tri Extn. - 16kg 15*2
    EZ Bar Curls - 30kg 15*2

    95kg moved really nicely...unfortunately my ass came of the Bench ever so slightly. That said, I got this lift, with commands, and it wasn't even hard.

    Dialing back the assistance work as we start the taper.

    Leave a comment:


  • gymdad150
    replied
    5/31/21

    Meet Prep - Two Weeks Out reps/sets

    Squat - 60kg 5*3, 80kg 4*2, 100kg 3*3, 110kg 2*2, 120kg *2, 130 / 140 / 150kg *1
    Squat 2 Box - 120 / 125 / 130kg *1
    Goblet Squat - 28 / 32kg *10
    Wide Grip Pull Down - 130lbs 12*3
    Paused Leg Extn - 70kg 10*3
    Hammer Curls - 70lbs 10*3
    Palof Holds - 60sec *3

    Cranky knee today, plus being a little tired made the the squat at 150kg tough...thanks to the spotter for the assist.

    My QL is feeling better, Never felt it on the Squats...which is nice!

    Leave a comment:


  • gymdad150
    replied
    5/29/21

    Meet Prep - Three Weeks Out reps/sets

    Bench - 80 /82.5 / 85kg *3
    Squat 2 Box - 120kg 1*3
    Belt Squats - 72.5kg 10*3
    Cable Hi Row - 40kg 10*5
    Leg Extn - 70kg 10*5
    Paused Leg Extn - 70kg 10*3

    My QL is extremely stiff, not painful...just stiff.

    Made Squats interesting, but 120 was a manageable rpe7.

    I forgot to pause the Bench, but it felt strong at rpe8.

    I figure if I can get inn this kinda work being somewhat compromised, I'm doing OK.

    Leave a comment:


  • gymdad150
    replied
    5/27/21

    Meet Prep - Three Weeks Out reps/sets

    Deadlift - 70kg 5*3, 120kg 4*3, 145kg 3*3, 165kg *2
    Below Knee Pulls - 153kg 3*5
    Kroc Rows - 70lbs 10*3
    Leg Extension - 60kg 20*3
    Belt Squat - 65kg 5*5

    QL flared up again...grumble, grumble, grumble...

    No injury incurred, just very tight. Pulling anything higher the 165kg from the floor would have been imprudent.

    Leave a comment:


  • gymdad150
    replied
    5/26/21

    Meet Prep - Three Weeks Out reps/sets

    Bench - 50kg 5*3, 60kg 4*3, 70kg 3*2, 77.5kg 2*2, 85kg 1*2, 93kg *1
    Assisted Overload Single - 108kg *1
    Down Sets - 85kg 1*3
    Larsen - 72.5kg 5*3
    Single Arm Dumbbell Incline Bench - 60lbs *10, 5*2
    LTE - 35/37.5kg 15*2
    Overhead Tri Extension - 20kg 15*2
    Hammer Curls - 70lbs 10*4

    Good day on the Bench. Got some acupuncture work done on my right shoulder, and it feels much better. Additionally, I've broken down and purchased some "weight gainer" from Optimum Nutrition...the extra easy calories and carbs are already making a difference as my weight is finally back over 200lbs for the first time in months after hovering around 195/6.

    Eat your way to a bigger Bench...who knew?!?!

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    Looking good!
    Thanks Tim...

    Leave a comment:


  • codgerus maximus
    replied
    Looking good!

    Leave a comment:


  • gymdad150
    replied
    5/24/21

    Meet Prep - Three Weeks Out reps/sets

    Squat - 60kg 5*3, 80kg 3*3, 100kg 2*3, 120kg *2, 130 / 140 / 147.5kg *1
    Squat 2 Box - 130kg 1*3
    Kettlebell Goblet Squat - 40kg 10*2
    wide Grip Pulldown - 120lbs 12*3
    Leg Extension - 80kg 10*3

    Good Singles: to depth, and well under control. Nice to be able to hit 147.5kg with no hype, just taking care of business / another day at the office.

    Knee continues to feel good coming into, and out of these sessions

    Leave a comment:


  • gymdad150
    replied
    5/22/21

    Meet Prep - Four Weeks Out reps/sets

    Squat 2 Box (@7) - 125kg 1*3
    Paused Bench (@8) - 82.5kg 3*3
    Belt Squat - 70kg 10*3
    Cable Hi Row - 35kg 10*3
    Leg Extension - 80kg 10*3
    Nordic Hamstring Curl - bw 10*3
    Dead Bug - 60sec *3

    Pssst...I feel pretty good at the moment (knock wood).

    I'll say no more on the subject.

    Leave a comment:

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