Still On The Right Side Of The Grass

[gymdad150]

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.

[gymdad150]

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...

[gymdad150]

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...

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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...

[gymdad150]

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!

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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...

[codgerus maximus]

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