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  • gymdad150
    replied

    5/20/21

    Meet Prep - Four Weeks Out reps/sets

    Deadlift - 70kg 5*3, 120kg 3*3, 150kg 2*3, 175kg 1*2, 187.5kg *1
    Big Wheel Pulls - 203.5kg *1, 188kg 2*3
    Kettlebell Trap Bar Squats (I don't know what the fuck to call it, it's a strange exercise) 160lbs 12*3
    Single Leg Hip Thrusts - 50lbs 12*3
    Kroc Rows - 80lbs 10*3
    Leg Extensions - 70kg 20*3

    Pulls from the floor moved smoothly. I forgot to push through the floor to initiate the pull at 187.5kg. I need to be better about that.

    Got a single in at 203kg on the Big Wheels and then dropped it to 188kg to finish the proscribed sets. No sense being really stupid this close to Natls.

    The Kettlebell work is supposed to mimic a trap bar movement, but using Kettlebells instead of a Trap Bar. So it ends up being sort of a Squat...I have no idea what the training effect is supposed to be, but if coach puts it in the program, it get's done...

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  • gymdad150
    replied
    5/19/21

    Meet Prep - Four Weeks Out reps/sets

    Bench - 50kg 3*5, 60kg 3*3, 70kg 2*3, 77.5kg *2, 85kg 1*2, 92.5kg x/*1
    Overload Single - 102.5kg *1
    Down Sets 82.5kg 1*3
    Larsen Bench - 70kg 5*3
    Single Arm Incline Dumbbell - 50lbs 12*2
    LTE - 35kg *15, 40kg *10
    Curlz - 35/40kg *15
    Overhead Tri Extension - 20kg 15*2
    Curlz 40kg 15*2

    Way too hot and humid today...right from Winter to Summer, with no Spring to speak of...grrrrrrrr.

    Missed at 92.5 the first time, and hit it on the second, but it was ugly. I'm blaming the heat and the fact that I'm sitting at 196lbs at the moment. I'm eating "well", I just can't eat enough at a sitting to make up for the increased "cardio" I'm doing these days.

    I'm trying out the overload single to see if I can get over my being so damn uncomfortable with a heavy weight in my hands. There really is no excuse for being stuck in the mid 90's for this long (don't ask, it can be measured in dog years).

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  • gymdad150
    replied
    5/17/21

    Meet Prep - Four Weeks Out reps/sets

    Squat - 60kg 5*3, 80kg 3*3, 100kg 2*3, 110 / 120 / 130 / 140kg *1
    Squat 2 Box - 125kg 1*3
    Kettlebell Squats - 36kg 10*2
    Wide Grip Pulldown - 110lbs 12*3
    Palof Holds - 60sec *3
    Leg Extn - 60kg 20*3

    Progressing without the box on the main work. For the first Squats without a box, the depth was OK. 140kg moved nicely.

    Got to get used to the decreased work load...again. It gets me every time. I don't know what to do with all the extra time available during a peaking cycle...#firstworldproblems !

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  • gymdad150
    replied
    5/15/21

    Fourth Cycle Week Three - reps/sets

    Squat 2 Box (18") - 120kg 5*2
    3 Count Bench - 75kg 4*2
    Belt Squat - 60kg 5*3
    IYT - 6kg 10*3
    Neutral Grip Pulldown - 120lbs 12*3
    Leg Extensions - 60kg 15*4

    120kg felt good, no pain, good positioning.

    Needed a day like today to help get my head right. It's nice to feel good, and somewhat strong under the bar going into meet prep.

    Four weeks out!

    ...oh yeah, I forgot: I am going to Daytona, flights are booked and room is reserved!

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  • gymdad150
    replied
    Originally posted by slowmotion View Post
    Pulling from the floor, that's progress! Well done!
    Indeed...thank you!

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  • slowmotion
    replied
    Pulling from the floor, that's progress! Well done!

    Leave a comment:


  • gymdad150
    replied
    5/13/21

    Fourth Cycle Week Three - reps/sets

    Deadlift - 70kg 5*3, 120kg 3*3, 140kg 2*3, 160kg *2, 170kg / 180kg *1
    Big Wheel Pulls - 178kg 5*2
    Dumbbell Hip Thrust - 90lbs 15*3
    Face Pulls slow eccentric - 28kg 12*3
    Single Arm High Row - 24kg 10*3
    Leg Extn - 70kg 10*5

    Well, we were able to put the bar on the floor and pull without any pain, though I would have liked to get a little more thoracic extension...but I can work on that.

    Gonna have a conversation with my coach about Natls: are we in a position to show some progress from Mayhem in January? If he thinks we can get some good work in over the next few weeks, and be in a position to surprise ourselves, I'll book my flights.

    I'm not where I'd like to be, but I wasn't in January either. I have no expectations of a repeat of the showing in Chicago, but I would like to start to re-build my total...starting with Daytona.

    Leave a comment:


  • KIAAAAAA
    commented on 's reply
    https://bit.ly/3uMaPJb check out our new miracle

  • gymdad150
    replied
    5/12/21

    Fourth Cycle Week Three - rep/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 2*3, 80kg *2, 87.5kg 1*2, 94kg *1
    Down Sets - 80kg 5*2
    Close Grip Spoto - 70kg 5*3
    Single Arm Dumbbell Incline - 60lbs 8*3
    LTE/Curlz - 32.5kg *10, 37.5kg *10, 42.5kg *8/10
    Tri Pulldowns - 30kg 10*3
    Curlz - 42.5kg 10*3
    Overhead Tri Extension - 20kg 10*3
    Curlz - 42.5kg 10*3

    Not a bad session, but in my haste I forgot to pause 94kg...
    Overshot the down sets and close grip. I need to reign myself in.
    Pushed the assistance work, and got an Single Arm Dumbbell Incline PR...oooh baby.

    Leave a comment:


  • codgerus maximus
    replied
    Great success...vera nahce!

    Seriously though, I checked off two big boxes tonight
    :

    Very good to hear! I'm looking forward to tuning in to the Nationals.

    Leave a comment:


  • gymdad150
    replied
    5/10/21

    Fourth Cycle Week Three - rep/sets

    Squat to Box (18") - 60kg 5*4, 80kg 5*3, 95kg 3*2, 105kg 2*2, 115kg 1*2, 125 / 132.5kg *1
    Down Sets - 105kg 5*3
    Belt Squat - 60kg 5*3
    Kettlebells RDL/Mid Row - 32kg's 8*4
    Single Leg RDL - 90lbs 10*3
    Oblique Rotations - 16kg 10*3
    Leg Ext (3 count eccentric) - 50kg 10*3

    Great success...vera nahce!

    Seriously though, I checked off two big boxes tonight:

    1) Down to Squat Depth
    2) Able to handle increased load with no pain...none.

    Thursday will be the final hurdle to clear:

    1) Can I put the bar on the floor?
    and/or
    2) Can I handle / move a heavy single above 200kg without issues?

    ...stay tuned!

    Leave a comment:


  • gymdad150
    replied
    5/8/21

    Fourth Cycle Week Two - rep/sets

    Squat to Box (20") - 50kg 5*4, 60kg 583, 70kg 3*3, 80kg 3*2, 90kg 2*2, 100kg *2, 110kg 5*3
    3 count Paused Bench - 77.5kg / 75kg / 72.5kg *4
    Pistols/Single Leg Hip Thrust - bw/50lbs 10*3
    Neutral Grip Pulldown - 144kg 10*3
    Leg Extn - 60kg 10*5

    Still working to rehab this adductor. Sets went well, though the last few reps of the last set got the adductor a little cranky. The cooldown between the Squats and the Pistols made the first set of Pistols eye opening...single leg work like this really put a strain on the adductor. Once warmed up, it was better, but still sore...grrrrrr.

    I overshot the first set up the Bench...badly, second set was just about right, and 72.5kg was too light.

    Next week has to show some real progress with this adductor issue. Either I can really load it up, or I can get back to "normal" positions on the Squat and Deadlift. If I can't do any of those, I don't see a way that I'm going to be ready for Daytona in four weeks.

    Leave a comment:


  • gymdad150
    replied
    5/6/21

    Fourth Cycle Week Two - rep/sets

    Big Wheel Pulls - 83kg 5*4, 113kg 5*3, 133kg 3*3, 153kg 3*2, 173kg *2, 188kg 1*2, 200kg *1
    Down Sets - 173kg 5*2
    Dumbbell Hip Thrusts - 80lbs 15*3
    Face Pulls slow out - 26kg 12*3
    Single Arm Hi Row 24kg 10*3
    Leg Extn - 60kg 20*3

    Best session in a while: set up on point, no pain, no fatigue. If things keep improving through the next week, I hope to get the bar back on the floor or close to it.

    Leave a comment:


  • gymdad150
    replied
    Originally posted by slowmotion View Post
    Damn, that a lot of triceps work in one day!
    Working desperately to grow these spaghetti arms

    Leave a comment:


  • slowmotion
    replied
    Damn, that a lot of triceps work in one day!

    Leave a comment:

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