Still On The Right Side Of The Grass

[gymdad150]

7/13/19

Nationals or Bust De-Load reps/sets

LB Squat - 140kg 2*3
Paused Bench - 90kg 2*3
Block Pulls - 180kg 3*3

Planks - 45sec *3

Picked up a little tweak ...QL area...annoying. We'll see what Monday feels like.

[gymdad150]

7/15/19

Nationals or Bust c5 w1 reps/sets

LBS - 147.5kg *5, 130kg 5*3
Tempo Squats - 100kg 5*5

Back Ext - +16kg 8*3
Mid Row - 60kg 10*3
Wide Grip Pulldown - 42.5kg 10*3
Reverse fly - 40lbs 10*5
Ab Holds - 45sec *3

Missed the top set by one. Still feeling the effects of the massive Deadlift session two weeks ago.

Good thing is that I'm starting to feel a bit fresher. Should e fine by next week.

[gymdad150]

7/16/19

Nationals or Bust c5 w1 reps/sets

T&G Bench - 87.5kg *5, 80kg 5*3
Larsen Press - 50 / 52.5 / 55 / 60 / 62.5kg *10

Dumbbell Bench - 60lbs 12*3
DUmbbell Incline Bench - 50lbs 12*3

I-Y-T - 5lbs 10*4
LTE / Curls - 35kg 10*3
DIps - +8kg 10*3
Tri Pulldowns - #14 10*3

Reasonably good session got the required 5 reps. Might have been a sixth if pressed...

Gardening before training is not optimum for results...especially in this heat and humidity.

[gymdad150]

7/18/19

Nationals or Bust c5 w1 reps/sets

Deadlift - 190kg *6, 170kg 6*2
Paused Deadlift - 125kg 7*5

Cable Mid Row - 50kg 10*3
Reverse Fly - 45lbs 10*3
Wide Grip Pulldown - 50kg 10*3

GHR - bw 10*3

Top set was dead stop...and it damn near killed me. My erectors are wrecked.

Eat Rite Sports Expo tomorrow: Strongman, X-Fit, USPA, and USAPL competitions under one roof. I'm handling the "old men" of Mustache.

Sunday is a seminar featuring Jen Thompson. Perhaps she's the key to me having a bigger Bench...one can only hope.

[gymdad150]

7/22/19

Nationals or Bust c5 w2 reps/sets

LB Squat - 150kg *1

Yeah that's right, ONE?!?!

Coach called a halt to the rest of the session and had me do some light plyo work, just to get some "pop" back in my legs.

Still feeling the effects of the Deadlift from the last cycle. It sucks being 64y/o...

That and working at the Eat Rite Expo, my charges (3 of them) had a great meet. All hit PR's, and no one bombed out. It was in an open air facility, so it was hotter than hot, and humid to boot.

Sunday with Jen Thompson was enlightening. She's a wonderful person, on top of being "The Greatest Bencher". I think I picked up a few things to work on once I get my strength back.

[gymdad150]

7/24/19

Nationals or Bust c5 w2 reps/sets

Squat - XXXXX

We are in a bad spot at the moment. Stormed out of the gym like a petulant little girl...

Spoke with my Doc, and he's of the opinion that it's just accumulated fatigue from training, working at the meet, the weather and lack of sleep...and being 64.

went down to my other gym a couple of hours later, just to confirm I'm not dying.

T&G Bench - 195 *4, *1, *1
Heavy Hold - 245lbs *15 seconds

Squat Walk Out - 315lbs, 365lbs, 385lbs, 330lbs *15 seconds

In all my years I've never been in such a bad way. I'm looking at this cycle as a write off. Fortunately my training has taken me to a place where, if I can recover, will still allow me to get to a 500kg total and a 500lbs pull.

Onwards...

[gymdad150]

7/25/19

Nationals or Bust c5 w2 reps/sets

T&G Bench - 90kg *5, 82.5kg *5, *5, *4
Larson Press - 60kg 10*5

Dumbbell Bench - 60lbs 10*3
Incline Dumbbell Bench - 50lbs 10*3

I-Y-T - 5lbs 10*4

Dips - 16kg 5*4
LTE/Curls - 30kg 10*3
Tri Pulldowns - #14 10*3

Well at least I can Bench, [email protected] is a PR.

[gymdad150]

7/27/19

Nationals or Bust c5 w2 reps/sets

Deadlift - 185kg 1*3, 145kg 7*3
Paused Deads - 105kg 7*5

GHR - +16kg 10*3

Reverse Fly / Fly - 45lbs 10*3
Cable Mid Row - 50kg 10*3
Wide Grip Pulldown - 50kg 10*3

Paloff Holds - #8 30 seconds *4

We're still feeling below par...hurumph - this too shall pass

[gymdad150]

7/29/19

Nationals or Bust c5 w3 reps/sets

LB Squat - 145kg *5, 132.5kg 5*2
Tempo Squats - 110kg 5*5

Back Ext - +20kg 10*3

Cable Mid Row - 60kg 10*3
Wide Grip Pulldown - 50kg 10*3

Fly / Reverse Fly - 45lbs 10*3

Finally starting to feel somewhat normal. Re-set the top set to five reps at 145kg. For the first time in three weeks the weight didn't feel soul crushingly heavy.

Good back off work. The upper body work felt very snappy, which is what leads me to believe that I'm getting out of the woods...praise be!

[gymdad150]

7/31/19

Nationals or Bust c5 w3 reps/sets

T&G Bench - 92.5kg *3, *1, *1; 85kg *4/1, *4/1, *4/1

Larson Press - 65kg *10, *10, *9/1, *9/1, *8/1/1

IYT - 10lbs 10*3

Dumbbell Bench - 50lbs 10*3

Dumbbell Incline Bench - 40lbs 10*3

LTE/Curls - 30kg 10/15*3

Tri Pulldown - #15 10*3

Not as bad a session as it may look. If my foot hadn't slipped on the fourth rep of the top set, I was good for four...but not five...Still it would have been a PR.

Ground out a lot of fatigued singles, and that's OK. I need to get used to grinding on the Bench a little bit. The early grinding caused the late grinding...

[gymdad150]

8/1/19

Nationals or Bust c5 w3 reps/sets

Deadlift - 195kg *6 PR, 170kg 6*2
Paused Deads - 135kg 6*5

Mid Row - 50kg 10*3
GHR - 10*3
Reverse Fly 45lbs 10*3
Wide Grip Pulldown - 50kg 10*3

That's more like it...

[gymdad150]

8/3/19

Nationals or Bust c5 w3 reps/sets

LB Squat - 1225 / 130 / 135 / 135 / 130 / 125kg *3

T&G Bench - 80 / 82.5 / 85 / 82.5 / 80kg *3
Heavy Holds - 90 / 100 / 110 / 120kg *15 seconds

Deficit Deads - 150kg 3*3

A little tired today. Not crushed, but simply tired...

I changed from 6's to 3's to accommodate the fatigue.

[gymdad150]

8/4/19

Nationals or Bust c5 w3 reps/sets

Paloff Press - 40lbs 10*4

Reverse Fly / Fly - 45lbs / 50lbs 10*5
Cable Mid Row - 55kg 10*5

Dips - bw 10*3
LTE / Curls - 65/75/85lbs 10/20*3

Planks - 60 seconds *3

Finishing up Saturday's session...

[gymdad150]

8/5/19

Nationals or Bust c5 w4 reps/sets

LB Squat - 150kg *5 PR, 135kg 5*2
Tempo Squats - 115kg 5*5

Back Ext. - 26kg 8*3

Mid Rows - 60kg 10*3
Wide Grip Pulldowns - 50kg 10*3

Reverse Flys - 40lbs 10*3

Good for one more, if called for!

Managing the reps and weight is making all the difference at the moment. That, and being able to set up a better upper back position.

[gymdad150]

8/7/19

Nationals or Bust c5 w4 reps/sets

T&G Bench - 95 *3, *1, *1; 82.5kg 5*3
Larson Bench - 62.5kg 10*5

Pin Bench - 80kg 1*3

Dumbbell Bench - 60lbs 10*3
Dumbbell Incline Bench - 50lbs 10*3

LTE/Curls - 35kg 10/15*3
Tri Pulldowns - #14 10*3
Dips - bw / 12 / 16 / 20kg *5

Tired shoulders, 3 was all I could do...

Still it keeps me on track for 100kg for 1