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Still On The Right Side Of The Grass

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  • gymdad150
    replied
    7/7/21

    Volume Block Week Three - reps / sets

    Larsen Bench - 40kg *5, 50kg *3, 60kg *2, 70 / 68.5 / 67.5kg *10
    Wide Grip Spoto - 75kg 5*5
    Dumbbell Bench - 60lbs 12*3
    Dumbbell Press - 40lbs 10*3
    LTE - 35kg *12, 12, 9
    Overhead Tri Extn.- 22kg 12*3
    Hammer Curls - 60lbs 12*3

    Good session. Got in early so I could get home to watch England V Denmark this afternoon.

    With England down by one midway through the first half...wait, wait...make that TIED AT 1-1!!!

    Good call by me.

    Leave a comment:


  • gymdad150
    replied
    6/5/21

    Volume Block Week Three - reps / sets

    SSB - eb *5, 60kg *5, 75kg *3, 85kg 10*3
    Belt Squats (3-0-0) - 55kg 10*3
    Hip Thrusts - 115kg 12*3
    Cable Mid Rows - 115lbs 15*3
    Back Extn - 16kg 15*3
    Palof Press - 24kg 15*3
    Leg Extn (0-3-0) - 70kg 8*3

    Another really hot and humid session. Had to take time between reps on the Squats...it was miserable.

    Good session though. Wet, but good!

    Leave a comment:


  • gymdad150
    replied
    7/3/21

    Volume Block Week Two - reps / sets

    SSB - 72.5kg 10*3
    Bench - 75kg 5*5
    Deadlift - 145 / 165 / 175 / 185kg *1
    Fly - 40lbs 12*3
    Dumbbell Press - 40lbs 8*3
    Revs Fly - 35lbs 12*3
    Wide Grip Pulldown - 120lbs 10*3
    Dumbbell Bench (3-0-3) - 50lbs 8*3

    Poor night's sleep (like none), good session...I'm surprised.

    Knee feels good, Bench was solid, Deads were strong and beltless.

    Leave a comment:


  • gymdad150
    replied
    7/1/21

    Volume Block Week Two - reps / sets

    Big Wheel Pulls (no belt) - 83kg 5*2, 113kg *3, 133kg 1*2, 148kg 8*3
    Belt Squats - 55kg 15*3
    RDL - 105kg 12*3
    Back Extn/Row - 45kg 12*3
    Dumbbell Bench Tempo 2 Tempo - 50lbs 12*3
    Kroc Rows (with Straps) - 80lbs 12*3
    Leg Ext - 70kg 10*3
    GHR - bw 10*3

    Blowin' up the back, top to bottom!

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    Quite a lot of volume there. BTW, I was looking at the Daytona results--congratulations on being the number 4 masters 3, 93-kg lifter in the nation!

    I also checked out the master's 3 83 kg results--very intimidating. Ron Garofalo, who took first place, had numbers that would be impressive for any competitor: 518-pound squat; 297 bench; 623 deadlift.
    I did not see that

    Leave a comment:


  • codgerus maximus
    replied
    Quite a lot of volume there. BTW, I was looking at the Daytona results--congratulations on being the number 4 masters 3, 93-kg lifter in the nation!

    I also checked out the master's 3 83 kg results--very intimidating. Ron Garofalo, who took first place, had numbers that would be impressive for any competitor: 518-pound squat; 297 bench; 623 deadlift.

    Leave a comment:


  • gymdad150
    replied
    6/30/21

    Volume Block Week Two - reps / sets

    Larsen Bench - 40kg *5, 50kg *3, 67.5kg 10*3
    Wide Grip Spoto - 72.5kg 5*5
    Dumbbell Bench - 60lbs *12, 9, 10
    Dumbbell Press- 35lbs 12*3
    LTE - 40kg *8, 6, 7, 4
    EZ Bar Curl - 8*4
    Overhead Tri Extn - 22kg 8*3
    EZ Bar Curl - 40kg 8*3
    Palof Side Steps - 12kg 60sec *3
    Lateral Raise - 15lbs 10*3

    Another hot and very humid session.

    Leave a comment:


  • gymdad150
    replied
    6/28/21

    Volume Block Week Two - reps / sets
    SSB - 80kg 10*3
    Belt Squat tempo down - 50kg 10*3
    Hip Thrusts - 110 kg 12*3

    Kroc Rows - 70lbs 15*3
    Cable Mid Row - 110lbs 15*3
    Back Ext - 12kg 15*3
    Palof Press - 22kg 15*3

    Leg Ext - 60kg 20*3
    Glute Ham Raise - bw 10*3

    Hot, humid...all together an ugly environment to lift in, but we persevered!

    Leave a comment:


  • gymdad150
    replied
    6/26/21

    Volume Block week One - reps/sets

    SSB - 50kg *5, 60kg *3, 70kg 10*3
    Bench - 40kg *5, 50kg *3, 65kg *2, 72.5kg 5*5
    Deadlift - 70kg *5, 120kg *3, 140 / 160 / 172.5 / 182.5kg *1
    Fly - 35kg 12*3
    Dumbbell Press - 35lbs 8*3
    Rev Fly - 25lbs 15*3
    Lateral Raises 6 to 12 - 15lbs 12*3
    Wide Grip Pulldown - 100lbs 12*3
    Dumbbell Bench - 50lbs 10*3
    Leg Ext - 50kg 15*3
    Glute Ham Raise - bw 10*3

    A full week of volume on the books. I survived...

    First real SBD day in ages. This is the way to build a base.

    Leave a comment:


  • gymdad150
    replied
    6/24/21

    Volume Block week One - reps/sets

    Big Wheel Pulls @7 - 143kg 8*3
    Belt Squat - 50kg 15*3
    RDL - 100kg 12*3
    Dumbbell Bench Tempe 2 Tempo - 45lbs 15*3
    Kroc Rows - 70lbs 12*3
    Back Ext Row - 40kg 12*3

    I got a little cocky and went for a two mile walk prior to training. Big Mistake!

    For as humane as the first two days were, today was hard hard hard. Especially the successories...

    Might have come in a little light on the Pulls.

    Leave a comment:


  • gymdad150
    replied
    6/23/21

    Volume Block week One - reps/sets

    Larsen Bench @7 - 65kg 10*3
    Wide Grip Spoto @8 - 70kg 5*5
    Dumbbell Bench - 50lbs 12*3
    Dumbbell Press - 30lbs 12*3
    LTE - 40kg *8, 8, 5
    EZ BAr Curls - 40kg 8*3
    Overhead Tri Extn. - 22kg 8*3
    EZ Bar Curls - 40kg 8*3
    Palof Side Steps - 12kg 60sec *3
    Lateral Raises (6-12) - 10lbs 10*3

    Two hour session...again. Lot's of work, but manageable at these levels.

    Leave a comment:


  • gymdad150
    replied
    6/21/21

    Volume Block week One - reps/sets

    Safety Bar Squat - 75kg 10*3
    Tempo Down Belt Squat - 40kg 10*3
    Hip Thrusts - 100kg 15*3
    Kroc Rows - 70lbs 15*3
    Back Extn - 8kg 15*3
    Cable Mid Row - 100lbs 15*3
    Palof Press - 20kg 15*3
    Tempo Dead Bugs - 60sec *3

    And the re-build begins. All sets RPE7

    Actually got done relatively quickly, right on two hours and that includes the warm-up.

    Leave a comment:


  • codgerus maximus
    replied
    there's that little voice in the back of my head that says: "weak, weak, weak..."
    I know I hear that voice...
    And it's true that just being on the platform is no small accomplishment. As a spectator it really is highly motivating--even seeing the failed lifts and missed commands. Nothing but respect for all the competitors.

    Leave a comment:


  • gymdad150
    replied
    6/19/21

    Between Programs rep/sets

    Squat 2 Box - 60kg 5*3, 80kg 3*2, 90kg 5*3
    Pin Bench - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 85kg 1*2
    Pin Bench - 70kg 5*3
    Belt Squat - 45kg 15*3
    Leg Extn - 50kg 20*3

    As is the accustomed style post meet, we get to fuck around until we get our next cycle of programming.

    I.Am.Not.Looking.Forward.To.Volume.

    Leave a comment:


  • gymdad150
    replied
    codgerus maximus

    Thanks Tim.

    I'm getting a lot of support from many different sources, and they're all pointing out the fact that just being there and getting on the platform is a victory in itself.

    Dispassionately, I can see that you're all correct, but there's that little voice in the back of my head that says: "weak, weak, weak..."

    I've got to come to grips with that voice and learn how to shut it down.

    Anyway, as always, I appreciate the support. Continued good health and strong training as you prepare for your meet!

    Leave a comment:

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