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  • gymdad150
    replied
    7/28/21

    Cycle Two / Week Two - rep/sets

    Larsen Bench - 65kg 8*3
    Spoto Larsen - 77.5/80/82.5kg *3
    Single Arm Incline - 50lbs 10*3
    Shoulder Cluster - 10lbs 10*3
    IYT - 15lbs 10*3
    Dips - bw +6kg 10*3
    Tri Pushdown - 30kg 10*3
    Hammer Curls - 80lbs 10*3

    A surprisingly spritely Bench day. Haven't had one of those in many moons.

    Leave a comment:


  • gymdad150
    replied
    7/26/21

    Cycle Two / Week Two - rep/sets

    SSB - 85kg 7*3
    Paused SSB - 105kg 1*3
    Belt Squat RDL - 100kg 10*3
    Rev Fly - 35lbs 12*3
    Cable Mid Row - 120lbs 12*3
    Row - 70kg 12*3
    Palof Hold - 22kg 45sec*3
    Planks - 60sec arms extended
    Leg Ext (0-3-0) - 80kg 10*3

    Nothing extraordinary with the session, just settling in and getting after it, with little stopping for chit chat.
    Last edited by gymdad150; 07-26-2021, 11:26 PM.

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  • gymdad150
    replied
    7/24/21

    Cycle Two / Week One - rep/sets

    SSB (3-0-0) rpe 7 - 100kg 3*3
    Paused Bench rpe 7 - 80kg 3*3
    Deadlifts rpe 8 - 183kg 3*3

    An SBD Saturday throwback to the old days. More than one top set, and at intensity levels not seen for and SBD Saturday for a long, long time.

    SSB were hard as both knees were cranky from all golf yesterday.

    Bench was solid

    Deads were very good. Not fully on the floor, but a closer than we've been able to get them for rep work, and at these weights. And they were beltless and for sets...sets I say!

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  • gymdad150
    replied
    7/22/21

    Cycle Two / Week One - rep/sets

    Big Wheel Pulls - 138kg 6*3
    Belt Squat (3-0-0) 55kg 12*4
    Close Grip Bench - 60 / 62.5 / 65kg *7
    Revs FLy 10*3
    Kroc ROws - 80lbs 10*3
    Single Leg Landmine RDL - 40kg 10*3
    Planks - 60sec *3
    Leg Extn - 80kg 12*3

    Slipped a red plate under the feet to bring me closer to a normal set-up for the Deadlift. I figure it will take at least one more red before I'm fully in a proper position to pull from the floor...so this cycle and one more.

    Landmine RDLs were a study in my being uncoordinated...but I figured it out on the last set.

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  • gymdad150
    replied
    7/21/21

    Cycle Two / Week One - rep/sets

    Larsen Bench - 62.5kg 8*3
    Spoto Larsen - 72.5 / 77.5 / 80kg *3
    Single Arm Dumbbell Incline - 45lbs 10*3
    Shoulder Cluster - 10lbs 10*3
    IYT - 15lbs 10*3
    Dips - bw 10*3
    Hammer Curls - 70lbs 10*3
    Tri Pushdowns - 26kg 10*3
    Hammer Curls - 70lbs 10*3

    Starting this cycle 15% less than where we ended, this allowed me to pause all the reps ( 'cause I need the work). Spoto work was supposed to be @rpe8, and I think we hit it with the last set.

    The shoulder work was brutal, coach did it to me again. Dips and Pushdowns are the "tri" work this cycle.

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  • gymdad150
    replied
    Originally posted by codgerus maximus View Post

    That was thoughtful of him.
    And he did it again today

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  • codgerus maximus
    replied
    my coach woke up to day and chose violence.
    That was thoughtful of him.

    Leave a comment:


  • gymdad150
    replied
    7/19/21

    Cycle Two / Week One - rep/sets

    SSB - 77.5kg 7*3
    Paused SSB - 100kg 1*3
    Belt Squat RDL - 100kg 10*3
    Dumbbell Revs Fly - 35lbs 12*3
    Barbell Row - 70kg 12*3
    Cable Mid Row - 100lbs 12*3
    Leg Ext - 50kg 20*3
    Palof Holds - 22kg 45sec *3
    GHR - 8kg 15*3
    Planks - 60 Sec *3

    Looked easy on paper...not so easy in practice.

    Palof Holds AND Planks...my coach woke up to day and chose violence.

    Leave a comment:


  • gymdad150
    replied
    7/17/21

    Volume Block Week Four - reps / sets

    SSB - 80kg 10*3
    Bench - 80kg 5*5
    Deadlift - 125 / 155 / 175 / 185kg *1
    Leg Extn - 80kg 10*5
    GHR - 16kg 10*3

    Thus endeth the first month of this cycle. I little tired today, which cut the Deadlifts short of 195kg.

    The positives: healthy, didn't miss any sessions, didn't miss any reps or sets of the main work (did miss some successories)

    The negatives: none

    Leave a comment:


  • gymdad150
    replied
    7/15/21

    Volume Block Week Four - reps / sets

    Big Wheel Pulls - 158kg 8*3
    Belt Squat - 65kg 15*3
    RDL - 115kg 12*3
    Dumbbell Bench (3-0-3) - 50lbs 15*3
    Kroc Rows - 80lbs 12*3
    Leg Extn. - 80kg 15*6
    Glute Ham Raise - 15*3

    Long, hot, wet session. Felt good throughout though...

    Leave a comment:


  • codgerus maximus
    replied
    Dumbbell Press - 40lbs 12*3
    Those high-rep presses are tough. Even harder, I think, with dumbbells.

    Leave a comment:


  • gymdad150
    replied
    7/14/21

    Volume Block Week Four - reps / sets

    Larsen Bench - 72.5 / 70 / 67.5kg *10
    Wide Grip Spoto - 77.5kg 5*5
    Dumbbell Bench - 60lbs *12, 12, 6
    Dumbbell Press - 40lbs 12*3
    LTE - 35kg 12*3
    Overhead Tri Ext - 24kg 12*3
    Hammer Curls - 70lbs 12*3

    Went into the RPE 9 red zone on the Larsen and Spoto, but it weeks four...so it's ok.

    Leave a comment:


  • gymdad150
    replied
    7/12/21

    Volume Block Week Four - reps / sets

    SSB - 90kg 10*3
    Belt Squat 3-0-0 - 65kg 10*3
    Hip Thrust - 120kg 12*3
    Cable Mid Row - 120lbs 15*3
    Back Extn - 18kg 15*3
    Leg Extn - 80kg 15*3

    Hard session. Still tired from day 3/4 back to back and the meet Saturday.

    Lot's of caffeine and a belt made the SSB possible. I survived the session...

    Leave a comment:


  • gymdad150
    replied
    7/9/21

    Volume Block Week Three - reps / sets

    SSB - 75kg 10*3
    Bench - 77.5kg 5*5
    Deadlift - 140/50/60/70/80/90kg *1
    Dumbbell Fly - 45lbs 12*3
    Dumbbell Press - 45lbs 8*3
    Dumbbell Revs Fly - 35lbs 12*3

    Went hands free on the SSB, made it a whole lot easier. Foot position on the Bench continues to pay dividends. Deads were a little tired, hips kept shooting up before shoulders engaged.

    Still, for back to back session, today went really nicely...I survived!

    Leave a comment:


  • gymdad150
    replied
    7/8/21

    Volume Block Week Three - reps / sets

    Big Wheel Pulls - 83kg 5*2, 123kg *3, 143kg *2, 153kg 8*3
    Belt Squat - 60kg 15*3
    RDL - 110kg 12*3
    Dumbbell Bench (3-0-3) 15*3
    Kroc Rows - 80lbs 12*3
    Back Ext / Row - 36kg 10*3
    Leg Ext - 70kg 15*3

    Good, strong session. Hard to find anything to carp about.

    We're holding a meet on Saturday, so the gym is closed all day. Gonna have to do Day Four tomorrow!?!? We'll see just how far I've come on the recovery road. I haven't done a back to back day 3/4 since before cancer treatments. I feel pretty good...so we'll see.

    Leave a comment:

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