Still On The Right Side Of The Grass

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

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

Codger,

I figured that you were working hard on the article and travel made training almost impossible.

No worries, we'll mark the calendar for next Raw Natls.

Can't wait to read the magnum opus...

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/3/19

Nationals or Bust c6 w3 reps/sets

LB Squat - 160kg *4 PR, 142.5kg 4*3
Tempo Squats - 122.5kg 3*3
Belt Squats - 85kg 10*4

Back Ext. - 24kg 10*3
Mid Row - 60kg 12*3
Paloff Press - #10 10*3

Wow, 160kg for 4...that's THREE MORE than I've been able to handle EVER. Might have been a tad high on a couple but...4 f'n reps.

Very excited about this day's work

[codgerus maximus Senior Member Find all posts View Profile Close codgerus maximus]

Wow, 160kg for 4...that's THREE MORE than I've been able to handle EVER. Might have been a tad high on a couple but...4 f'n reps.

Fantastic work. Looks like there might be some PRs at the meet!

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/5/19

Nationals or Bust c6 w3 reps/sets

T&G Bench - 100kg *2 PR, 90kg *2 / 87.5kg *3 / 85kg *3 / 82.5*4 / 80kg *5
Spoto Bench - 65kg 10*4

Dumbbell Bench - 60lbs 10*3
Dumbbell Incline Bench - 50lbs 10*3
I-Y-T - 10lbs 10*3

Tri Pulldowns - #10 10*3
LTE - 30kg 15*3
Dips - +8kg 10*3

Big Bench day, never put up 2 reps at 100kg in any way shape or form. Poverty Bench - banished!

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/7/19

Nationals or Bust c6 w3 reps/sets

Deadlift - 197.5kg *1

RDL's - 120kg 10*3
Bench - 80 / 82.5 / 85 / 85 / 82.5 / 80kg *3
Squat - 130kg 2*6

Rows - 70kg 10*3

Block Pull - 220kg 2*2, 230kg *1

Yeah this looks screwy, but let me explain...

I tried Deads yesterday, and it was a shit show: I got zero sleep and had the runs most of the day...es no Bueno.

Came into the gym today and made an attempt at Deads again...still not moving, and feeling like shit at light weights.

So we re-grouped, did some light RDLs, which still felt crummy. Benched, OK, but tired. Squatted at a much lighter weight and dropped a rep from the sets.

Threw on some Rows and I was feeling better. A guy next to me was doing Block Pulls and I thought: hell why not?

He had 220 on the bar and it was an easy double, then 230 for a single moved quite well too...never have had 230 in my hand EVER.

De-Load next week and then tapering into the meet...

[codgerus maximus Senior Member Find all posts View Profile Close codgerus maximus]

He had 220 on the bar and it was an easy double, then 230 for a single moved quite well too...never have had 230 in my hand EVER

Pretty cool, especially considering you were feeling subpar.

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/9/19

Nationals or Bust De-Load Week reps/sets

Squat - 140 / 145kg *1, 120kg 2*3
Belt Squat - 50kg 10*4

And that was the day, a de-load of de-loads.

Better pay off, I feel like a lazy bum...

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/11/19

Nationals or Bust De-Load Week reps/sets

Bench with commands - 95, 97.5kg *1
Bench - 3 count paused 87.5kg 1*3

LTE - 30kg 10*3
Flys - 40lbs 10*3
Dips - bw 10* 3

Nice to get some work in using commands, that and the paused work.

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/12/19

Nationals or Bust De-Load week reps/sets

Deadlift - 190kg *1
Paused Deadlifts - 170kg 1*4

Reverse Flys - 30lbs 10*4
Neutral Grip Pulldowns - 50lbs 10*4
Pull Ups - bw 3*6

Pulling feels like shit. I'm out of position, impatient, and not feeling "strong"...

The idea of pulling 227.5kg seems a long way off at the moment.

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/14/19

Nationals or Bust De-Load week reps / sets

Squat - 135 / 140 / 145kg *1
125kg 2*4

Comp Bench - 85 / 90 / 95kg *1
3 count Paused Bench - 85kg 2*3

Deadlift - 170 / 180 / 190 *1
Paused Dead - 170kg 1*4

Four weeks out...

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/16/19

Nationals or Bust Peaking Week 1 reps/sets

LB Squat - 165kg *2 PR, 150kg 2*3
Paused Squat - 140kg 1*3

Cable Mid Row - 60kg 8*2
Reverse Fly - 45lbs 8*2
Wide Grip Pulldown - 50kg 8*2

Not much to say, except HELL YEAH!

I'm thinking 170kg is a real possibility ass a third attempt!

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/18/19

Nationals or Bust Peaking Week 1 reps/sets

Bench with commands - 92.5kg *2, 87.5kg 2*3
3 count Paused Bench - 75kg 3*3

Incline Dumbbell Bench - 35lbs 8*2
Dumbbell Press - 35lbs 8*2
LTE - 30kg 8*2
Tri Pulldowns - #9 8*2
Dips - bw 8*2

All good: ass on bench, good for three..

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/19/19

Nationals or Bust Peaking Week One reps/sets

Deadlift - 180 / 190 / 200 / 210kg *1, 177.5kg 2*3
Block Pulls - 177.5 / 187.5 / 197.5kg *2

Cable Mid Row - 65kg 8*2
Neutral Grip Pull Down - 60kg 8*2
Paloff Press - #8 10*3

Nice to be able to pull properly. Slight niggle in my upper right hamstring that kept the day from being perfect. That said 210 moved better than I expected.

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/21/19

Nationals or Bust SBD Saturday reps/sets

Squat - 330bs 2*3
Paused Bench - 185lbs 3*3
RDLs - 275 / 295 / 315lbs *8

EZBar Curls 90lbs 8*2
Tri Pulldowns - 30kg 8*2

Nice session...

[gymdad150 Senior Member Find all posts View Profile Close gymdad150]

9/23/19

Nationals or Bust Peaking Week Two reps/sets

Squat - 150 / 160 / 170kg *1 PR, 152.5kg 2*2

Cable Mid Row -70kg 8*2
Wide Grip Pulldown - 60kg 8*2
Reverse Fly - 45lbs 8*2

Oh my 3 Red Plates...and it wasn't hard.