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Still On The Right Side Of The Grass

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  • 8/8//19

    nationals or Bust c5 w4 reps/sets

    GHR - +10kg 10*4
    Deadlift - 200kg *2, 180kg 2*6
    Paused Deads - 140kg 4*5

    Mid Row - 60kg 10*3
    Fly - 50lbs 10*3
    Reverse Flys - 40lbs 10*3

    Pull Ups - bw 3*10 on the minute

    Disappointing session. Bad sleep for the past few days, and a poor outlook on the day made for a really bad session.

    This shit happens as we get into the late stages of meet prep...wish I could get past this mental block.

    Comment


    • 8/10/18

      Nationals or Bust c5 w4 reps/sets

      Squat - 127.5 / 132.5 / 137.5 / 137.5 / 132.5 / 127.5kg *4

      Paused Bench - 70 / 75 / 80 / 75 / 70kg *4

      Deficit Deads - 155kg 4*3

      Accessories tomorrow...

      Comment


      • 8/12/19

        Nationals or Bust De-Load reps/sets

        LB Squat - 147.5kg / 150 / 155kg *1, 125kg 5*3
        Hammer Curls - 25lbs 25*5

        Planks - 60sec *3
        Ab Holds - 45sec *3
        Pallof Press - #8 10*3

        Skipped the accessories on Sunday, just to get a little extra rest.

        Simple singles. Everything felt good on my back, and each single got better. Nice little confidence boost as we approach 10 weeks out...

        Comment


        • 8/14/19

          Nationals or Bust De-Load reps/sets

          Paused Bench - 90 / 2.5 / 5 / 97.5kg *1

          Dips - 12 / 16 / 20 / 24 / 28kg *1
          LTE - 30 / 35 / 40 / 45 / 50kg *1
          Tri Pulldowns - #8 / 10 / 12 / 14 *10

          Hammer Curls - 30lbs 25*5

          Barbell Rows - 60kg 10*3

          Reasonably good singles...

          Comment


          • 8/15/19

            Nationals or Bust De-Load reps/sets

            Deadlift - 185 / 195 / 205 / 215kg *1

            Flys - 40lbs 10*3
            Kroc Rows - 60lbs 15*3
            Hammer Curls - 35lbs 25*3

            Belt Squat - 20kg 20*3

            Reasonably good pulls. 215 got away from me mid shin and it was a struggle to get to lockout RPE10.

            Having said that, it's nice to be able to save a pull that got so far away from me at that weight...while on a de-load...after a tire fire of a training cycle.

            Comment


            • 8/17/19

              Nationals or Bust De-Load reps/sets

              LB Squat - 125kg 3*3
              Paused Bench - 90kg 1*4
              Deadlift - 155kg 3*3

              Back Extensions - 20*3
              Hip Thusts - both legs 20*3, single leg 10*3

              Belt Squat - 40kg 10*3

              My back was a little funky after Thursday's Deads, fortunately all is well today.

              Comment


              • 8/19/19

                Nationals or Bust c6 w1 reps/sets

                LB Squat - 155kg *4, 137.5kg 4*3
                Tempo Squats - 125kg 3*3
                Belt Squats - 80kg 10*4

                Back Ext - 16kg 8*3
                Wide Grip Pulldowns - 60kg 8*3
                Mid Rows - 60kg 8*3
                Paloff Press - #10 10*3

                Reasonably good Squats, 5's my PR and I could have ground that our if needed. I need to work on my confidence at the moment.

                Comment


                • 8/21/19

                  Nationals or Bust c6 w1 reps/sets

                  T&G Bench - 95kg *2, 80kg 3*2, 82.5kg 3*2, 85kg *3
                  Spoto Bench - 70kg*10, 67.5kg 10*2, 65kg 10*2

                  Press - 35kg 6*3
                  Dumbbell Bench - 60lbs 10*3
                  Incline Bench - 50lbs 10*3
                  I-Y-T 10lbs 10*4

                  Dips bw 10*3
                  Paused LTE - 30kg 10*3
                  Tri Press downs - #10 10*3

                  Straight Bar Curls - eb *40, *30, *30

                  Disappointing Bench session. a top set of three should have been very doable...it wasn't even close. My shoulder girdle is tired. Most likely from all the Low Bar Squats.

                  Comment


                  • 8/22/19

                    Nationals or Bust c6 w1 reps/sets

                    Deadlift - 200 *4, 175kg 4*2
                    RDLs - 130kg 10*4

                    Cable Mid Rows - 60kg 10*3
                    Hamstring curls - Orange Band 20*4
                    Barbell Row - 70kg 10*3
                    Paloff Press - #9 10*3

                    200 for 4 ties a PR. Finally felt comfortable over the bar...it's been a while.

                    Comment


                    • 8/24/19

                      Nationals or Bust c6 w1 reps/sets

                      LB Squat - 140kg 4*3, 137.5kg 4*2
                      T&G Bench - 80 / 82.5 / 85 / 87.5 / 85 / 85kg *3
                      Deficit Deads - 125kg 3*4

                      Fly / Rev Fly - 40lbs 10*3
                      Rows - 75kg 10*3
                      Paloff Press - #9 10*4

                      Typical SBD Saturday...

                      Comment


                      • 8/26/19

                        Nationals or Bust c6 w2 reps/sets

                        LB Squat - 157.5kg *4 PR, 140kg 4*3
                        Tempo Squats - 127.5kg 3*3
                        Belt Squats - 80kg 10*4

                        Mid Row - 50kg 10*3
                        Wide Grip Pulldown - 50kg 10*3
                        Back Ext - 16kg 10*3
                        Paloff Press - #9 10*3

                        A really good day under the bar. I just did my meet max for four reps! Additionally, the down sets were all over 300lbs as well...feeling strong!

                        Comment


                        • 8/28/19

                          Nationals or Bust c6 w2 reps/sets

                          T&G Bench - 97.5kg *2 PR, 82.5kg 3*2, 85kg 3*2, 87.5kg *3
                          Spoto Bench - 72.5kg 8*4

                          Press - 35kg 7*3

                          Dumbbell Bench - 60lbs 10*3
                          Dumbbell Incline Bench - 50lbs 10*3
                          Tri Pulldowns - #10 10*3
                          I-Y-T -10lbs 10*3
                          LTE - 35kg 10*3
                          Dips - bw 10*3

                          Decided to make a run at 97.5kg and came up with two reps and almost had three had my feet not SLIPPED OUT AGAIN..

                          That said 2 at 97.5kg is a nice PR...

                          Comment


                          • 8/29/19

                            Nationals or Bust c6 w2 reps/sets

                            Deadlift - 202.5kg *4 PR, 180kg 4*2
                            RDLs - 140kg 8*4

                            Mid Rows - 60kg 10*3
                            Reverse Flys - 40lbs 10*3
                            Paloff Press - #10 10*3

                            Straight Bar Curls - eb *40, *40, *20

                            Nice way to end the second week, with another PR. Not particularly hard RPE 8.5...

                            I was really happy with the down sets at 180kg. I did the RDLs beltless...by mistake, but I was already two sets in when I realized I took off my belt after the down sets.

                            Comment


                            • 8/31/19

                              Nationals or Bust c6 w2 rep/sets

                              SBD Saturday

                              LB Squat - 140kg 4*5
                              T&G Bench - 82.5 / 85 / 87.5kg 3*2
                              Deficit Deads - 140kg 4*4

                              Good work, short rest periods...

                              Comment


                              • Looking really good! Wish I could join you at the Nationals this year! Now I have my eyes on meets in 2020...

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