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Still On The Right Side Of The Grass

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  • gymdad150
    replied
    4/22/21

    Fourth Cycle - Week One reps/sets

    Big Wheel Pulls (@8) - 83kg 5*4, 133kg 3*3, 153kg 3*2, 173kg *2, 183kg / 195kg *1
    BWP (@7) - 175kg 5*2
    Dumbbell Hip Thrusts - 60lbs 15*3
    Face Pulls tempo out - #10 12*3
    Single Arm Hi Row - #10 10*3
    Planks - 60sec *3
    Hammer Curls - 50lbs *15, 60lbs *12, 70lbs 10*3

    Great success today: No Pain Pulling!!!

    I was able to initiate the pull by pushing through the floor for the first time in ages. I can't fully express how happy I am to be able to attack the bar again. Everything felt good, and looked good too...

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  • gymdad150
    replied
    4/21/21

    Fourth Cycle - Week One reps/sets

    Paused Bench - 50kg 5*3, 60kg 3*3, 70kg 3*2, 77.5kg 1*2, 85 / 91kg *1
    Paused Bench (at #8) - 72.5kg 5*2
    Close Grip Spoto (at #7) - 62.5kg 5*3
    Single Arm Incline Dumbbells Press - 40/45/50lbs *10
    LTE - 30/35/40kg *10
    Tri Pulldown - #12 10*3
    Overhead Tri Extension - #8 10*3
    Palof Press - #10 15*3

    Good session considering I slept like shit, and forgot the pre-workout.

    Four years of programming and this is the first time I've seen Close Grip Spoto on the schedule...hits my shoulders in all the worst ways, I had to be really careful working my way into these. Fortunately the RPE was low and I found a way to make sure I was in a good position off the chest down and up.

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  • gymdad150
    replied
    4/19/21

    Fourth Cycle - Week One reps/sets

    Squat - 70kg 5*3, 90kg 3*3, 110kg 2*2, 130kg 1*2, 137.5 / 145kg *1
    Squat - 112.5kg 5*2
    Tempo Down Squat - 100kg 1*3
    Kettlebell RDL to Mid Row - 56kg 8*4
    Single Leg RDL - 40kg 10*3
    Oblique Rotations - #8 10*3

    So we're eight weeks out and I'm having my usual crisis of confidence prior to Natls. This is where I really appreciate having a coach. We had a heart to heart about where I am right now, and my expectations versus the reality in front of us. Coach gave me his views on what he thinks about our current situation, and that perspective has helped me re-frame things.

    Todays session was made that much better for the little chat before hand. Squats might have been a tad high, but they moved nicely and without pain...wooohooo!

    Might have stumbled onto something with the Tempo work, we'll see if it's a thing come Saturday's Squat session.

    Leave a comment:


  • gymdad150
    replied
    4/17/21

    Cycle Three Week Four - reps/sets

    Deadlift - 70kg 5*3, 120kg 3*3, 140kg 3*2, 160kg 2*2, 180kg *1, 195kg X
    Big Wheel Pulls - 167.5kg 7*2
    Paused Bench - 85kg 3*3
    Kroc Rows - 105lbs 8*3
    PullDowns - 120lbs 10*4
    Banded Goodmornings - grey band 12*3
    Leg Extensions slow eccentric - 50kg 8*3
    Step Downs slow eccentric - bw 8*3

    Missed Thursday's session as my trusty steed broke down on the way to the gym...

    So today was catch up with Deads and Bench only.

    Pulls from the floor are problematic at the moment, but Big Wheel Pulls are just ducky. So we're pulling with Big Wheels until we start to peak for Natls. Hope to be able to lower the bar incrementally during peaking so that by the end, I'm on the floor with the plates.

    I've been stubborn about this, but there is wisdom in doing what can be done without pain, and not being stupid beating one's body up for no good reason. Austin 1:1-3...

    Interestingly, my knee was much less swollen on Thursday. I've never seen such a "recovery". The expert agree, this is a good thing!

    Bench was strong, probably and 8 / 8.5...

    Not sure if there's a de-load coming up, or we go right into the next training block.

    Leave a comment:


  • gymdad150
    replied
    4/14/21

    Cycle Three Week Four - reps/sets

    Bench - 50kg 7*3, 60kg 5*3, 70kg 3*3, 77.5kg 2*3, 85kg 2*2, 92.5kg / 97kg *1
    Bench - 77.5kg 7*2
    Spoto - 72.5kg 7*3
    Single Arm Incline - 50lbs 10*3
    LTE - 35kg 12*3
    EZ Bar Curl - 35kg 15*3
    Tri Pulldown - #10 12*3

    Thankfully it was Bench day. I went for a walk yesterday, nothing I thought would be troublesome...I was wrong!!!
    The walk featured going up and down some very small hills. I guess my knee is incapable of handling any deceleration at this time. The damn thing blew up like a balloon.

    It was a struggle getting my mind right for today's session. Fortunately the knee didn't trouble me when employing leg drive.

    97 was more of a struggle than it should have been...but like I said, my mind was all over the place, and not in a good way.

    Down sets were at rpe9, Spoto was rpe8...at least I got the Spoto sets right.

    Leave a comment:


  • codgerus maximus
    replied
    Nice squat, especially considering the pain.

    Leave a comment:


  • gymdad150
    replied
    4/12/21

    Cycle Three Week Four - reps/sets

    Squat - 70kg 5*3, 90kg 5*2, 110kg 3*2, 130kg 1*2, 142.5 / 152.5kg *1
    Squat - 110kg 7*2
    Paused Belt Squat - 35kg 10*3
    BSS - 16kg 10*3
    Single Arm Hi Row - #12 10*3
    Palof Holds - 45sec *3
    Leg Ext - 50kg 20*3

    Just an f'n ugly session. Besides the arthritic condition, I also have a bit of a soft tissue issue. The Quad tendon to the outside of the knee, right above the attachment point presents with a sharp pain coming out of the hole under "heavier loads". Stops any momentum dead in it's tracks...and forces me fully into my hips. I think Aleve needs to be added to squat days until I'm done with training for Natls.

    Leave a comment:


  • gymdad150
    replied
    4/10/21

    Cycle Three Week Three - reps/sets

    Paused SSB - 110kg 5*3
    Paused Bench - 82.5kg 3*3
    Cable RDL - #16 12*3
    Chest Supported Revs Fly - 40lbs 12*3
    Dumbbells Press tempo down - 35lbs 10*4
    Leg Ext - 60kg 20*3
    Nordic Hamstring Curl - bw 10*3

    Sets at rep7 for Squats, Bench might have ended up at 8 / 8.5 by the last set.

    Otherwise it was a good session. Best I've felt in ages. Last couple of days have been fairly pain free...almost makes me think something is wrong LOL.

    Leave a comment:


  • gymdad150
    replied

    4/8/21

    Cycle Three Week Three - reps/sets

    Deadlift - 70kg 7*3, 120kg 5*3, 145kg 3*3, 162.5kg 2*2, 177.5kg 1*2, 190kg *1
    Deadlift - 155kg 7*2
    Banded Goodmornings - grey band 12*3
    Kroc Rows - 100lbs 8*3
    Pulldowns - 115lbs 10*4

    I used lifters tonight, and they "seem" to put me in a better position. I had fewer instances of knee pain during the set up, and initiation of the pull...though it might have been the Aleve talking. I'm still not in the position I want to start the pull, but I'm a lot closer than I have been in a while.

    Down sets felt like death, but upon examining the video, they moved nicely. Proving once again, your mind is a shameless liar!!!

    Leave a comment:


  • gymdad150
    replied

    4/7/21

    Cycle Three Week Three - reps/sets
    Bench - 50kg 7*3, 60kg 5*3, 70kg 3*3, 80kg 2*2, 90kg 1*2, 96.5kg *1
    Paused Bench - 75kg 7*2
    Spoto - 70kg 7*3
    Single Arm Dumbbell Bench - 45lbs 10*3
    LTE / Curls - 30 / 35 / 37.5kg *12
    Dips - bw 12*3
    EZ Bar Curl - 37.5kg 12*3
    Leg Ext - 50kg 20*3

    This microloading thing just might work. I will say the bar is feeling "lighter" coming out of the rack these days at the top end.

    Leave a comment:


  • gymdad150
    replied
    4/5/21

    Cycle Three Week Two - reps/sets

    Squat - 70kg 7*3, 90kg 5*3, 110kg 3*3, 125kg 2*2, 140kg / 150kg *1
    Squat - 110 / 112.5kg *7
    Paused Belt Squat - 70kg 10*3
    Single Arm Hi Row - #12 10*3
    BSS - 15kg 10*3
    Palof Hold - 45sec *3
    Leg Extn. - 50kg 20*3

    A fairly meh session...though coach liked it. So if he liked it, so do I...sorta.

    Had a senior moment...I forgot the Belt Squats were supposed to be "paused". I knew there was a reason they felt so easy.

    Leave a comment:


  • gymdad150
    replied

    4/3/21

    Cycle Three Week Two - reps/sets

    Paused SSB - 100kg 5*3
    Paused Bench - 80kg 3*3
    Cable RDL - #17 12*3
    Revs Fly (chest supported) - 40lbs 10*3
    Dumbbell Press Tempo Decline - 30lbs 10*4
    Leg Ext 70kg 15*3
    Nordic Hamstring Curls - 15lbs 10*3
    Tri Pulldowns - #12 12*3
    Hammer Curls - 50lbs 12*3

    Good session coming and going...might have undershot the Squats, and slightly overshot the Bench (s/b @7).

    I'm feeling like I might have turned a corner mentally (it helps to have a few sessions back to back that appear successful).

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    That's fantastic to hear! So, not a sumo stance but a wide conventional stance, with something like a snatch grip?
    Definitely not Sumo stance. Feet just out past the start of the knurl. My hands are still tight to my legs. It's a little cramped until the bar hits just below the knee.

    No snatch grip though, that would require more knee flexion than is comfortable.

    Leave a comment:


  • codgerus maximus
    replied
    That's fantastic to hear! So, not a sumo stance but a wide conventional stance, with something like a snatch grip?

    Leave a comment:


  • gymdad150
    replied
    4/1/21

    Cycle Three Week Two - reps/sets

    Deadlift - 70kg 7*3, 120kg 5*3, 140kg 3*3, 160kg 2*1, 180kg *1
    Deads - 150kg 7*2
    Banded Goodmornings - grey band 12*3
    Kroc Rows - 90lbs 8*3
    Pulldowns - 110lbs 10*4
    Dead Bugs - 60sec *3
    Nordic Hamstring Curls - bw 10*3
    Leg Ext - 60kg 20*3

    Experimented with a wider stance in hopes of finding a pain free way to pull. By moving my feet out to shoulder width, I was able to get down to the bar without the type of knee flexion that gives me pain in my knee at setup and at the initiation of the pull.

    I found that I was able to pull pain free...hallelujah!!!

    Downside is that I'm not used to this wide stance, and it took a little off the top single (187.5kg didn't go, as I wasn't ready to push things too fast).

    At least I can pull the down sets, and that should continue for a while...long enough to get comfortable with this new stance, and to get the needed training effect. Coach and I will be working to tweak the set up: bring the feet in as close as possible without knee pain.

    I will say that I really felt this session in my glutes!

    Nice to leave the gym walking normally, and happy with the days work.

    Leave a comment:

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