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  • codgerus maximus
    replied
    Almost had a disaster occur at 205kg. Fortunately it appears to just be a cramp and not a pull...phew!
    Glad to hear nothing was damaged during that heavy pull. That weight is definitely in the daunting zone.

    Leave a comment:


  • gymdad150
    replied
    3/18/21

    2nd Cycle - Week Four reps/sets

    Deadlift - 70kg 5*3, 120kg 3*3, 145kg 3*2, 165kg 2*2, 180kg *2, 195kg *1, 205kg *3/4
    Deadlift - 160kg *3
    Deadlift - 140 kg 3*3
    Below Knee Big Wheel Pulls - 155kg 5*3
    Single LEg RDL - 70lbs 12*3
    Dumbbell Bench - 60lbs 12*3
    Leg Extensions - 70kg 15*3
    Nordic Hamstring Curls - 10*3
    Leg Extensions - 70kg 15*3

    Almost had a disaster occur at 205kg. Fortunately it appears to just be a cramp and not a pull...phew!

    Found a way to get the rest of the session in, albeit at lower weight and lower rep scheme...just did more sets.

    If I could continue to get work in at those weights, I'm not to concerned about any real damage being done.

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  • gymdad150
    replied
    3/17/21

    2nd Cycle - Week Four reps/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 3*2, 77.5kg *2, 85 / 92.5kg *1
    Bench - 82.5kg *5
    Bench - 77.5kg 5*2
    Close Grip - 67.5kg 10*3
    Dumbbell Incline - 50lbs 12*3
    LTE - 40kg 5*3
    Tri Pulldowns - #14 5*3
    Leg Extensions (l/r) - 50kg 30*9

    Single at 92.5kg wasn't the best display.

    Overshot RPE on the rest of the session. Though I did stop myself from real stupidity in the Incline work, by dropping the weight from 60lbs to 50lbs.

    Just one of those sessions...

    Leave a comment:


  • gymdad150
    replied
    3/15/21

    2nd Cycle - Week Four reps/sets

    Squat - 70kg 6*4, 90kg 4*3, 110kg 3*2, 130kg*2, 145 / 155kg *1
    SSB - 115kg *5
    SSB - 105kg 5*2
    In PLace Lunge - 32kg 10*3
    Dumbbell Mid Row - 80lbs 8*4
    Nordic Hamstring Curls - bw 10*3
    Leg Ext (l/r) - 70kg 10*10

    Not a bad way to end week four. 155kg was a tad high due to lack of confidence about hitting the hole and coming out of it.

    That said, it didn't feel as hard as it looked. In training I'm within 10% of my meet max. June could be interesting if my knee holds up.

    Leave a comment:


  • gymdad150
    replied
    3/13/21

    2nd Cycle - Week Three reps/sets

    Squat - 110kg 8*3
    Bench - 75kg 8*3
    Deficit Deadlift - 150kg 5*3

    Cable Hi Row - #14 10*3
    Leg Ext (l/r) - 50kg 10*3 (5 count hold)
    Dumbbell Revs Fly - 45lbs 10*3
    Nordic Hamstring Curls - bw 10*3

    Good way to end the week. Feeling good, not beat up...

    Weight is still under 200lbs. Not too concerned that something is going on medically. I attribute the lack of movement upwards to the additional assistance work, and not adjusting my caloric intake accordingly. That, and I hate to eat...

    Off to eat something dense...

    Leave a comment:


  • gymdad150
    replied
    3/11/21

    2nd Cycle - Week Three reps/sets

    Deadlift - 70kg 10*3, 120kg 5*3, 150kg 3*2, 170kg *2, 185 / 200kg *1
    Deads - 165kg *5
    Deads - 155kg 5*2
    Below Knee Big Wheel Pulls - 173kg 8*2

    Single Leg RDL - 28kg 12*3
    Dumbbell Bench - 60lbs 12*3
    Leg Extensions (l/r) - 50kg 30*3

    Top single at 200kg was a little ugly, but it moved well, and there was more if needed.

    A goodly amount of volume, and still in the correct RPE wheelhouse.

    Those Big Wheel Pulls are the ticket back to 227.5kg and beyond...

    Leave a comment:


  • gymdad150
    replied
    3/10/21

    2nd Cycle - Week Three reps/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 2*3, 80kg *2, 85 / 90kg *1
    Bench - 80kg *5
    Bench - 75kg 5*2
    Close Grip - 65kg 10*3

    Dumbbell Incline Bench - 60lbs *8, 9, 9
    Dips - +12kg 10*3
    Tri Pulldowns - #13 10*3
    Hammer Curls - 50lbs 20*6

    Really solid session, everything moved well...especially the Close Grip work.

    Sneaking up on hitting my sets of Dumbbell Incline work with the 60s.

    Blew the arms up with the supersetting of tri's and bi's...they were burning like never before.

    Leave a comment:


  • gymdad150
    replied
    3/8/21

    2nd Cycle - Week Three reps/sets

    Squat - 70kg 5*3, 100kg 3*3, 115kg 2*2, 130kg *2, 145kg / 152.5kg *1
    SSB - 110kg *5
    SSB - 100kg 5*2

    In Place Lunge - 36kg 10*3
    Dumbbell Mid Row - 80lbs 8*4
    Dumbbell Revs Fly - 45lbs 8*4

    Leg Ext (l/r) - 70kg 20*5
    Hamstring Curls - 20*5

    Not the best Squat session: 145 moved poorly, and 152.5 was a tad high.

    Coach is asking me to get used to bigger jumps between weights. Instead of 5 to 7.5kg jumps, he wants me to get used to 10 -15kg jumps. That may have been the issue at 145kg. That jump from 130 to 145 was the first bite of this new apple.

    Leave a comment:


  • gymdad150
    replied

    3/6/21

    2nd Cycle - Week Two reps/sets

    Squat - 95kg 8*3
    Bench - 72.5kg 8*3
    Deficit Deads - 145kg 5*3

    Dumbbell Flys - 45lbs 10*3
    Cable Hi Rows - #14 10*3
    Hamstring Curls - bw 25*3
    Leg Extn. (l/r) - 50kg 10*3 5 count eccentric

    Hammer Curl 3-0-3 - 35lbs 5*5
    Tri Pulldowns 3-0-3 - #11 5*5

    Good SBD session. Bad plate math had me ay 95kg on the squats...should been 105kg....Blue / Yellow / Collar = 95kg duhhhhhh!

    Leave a comment:


  • gymdad150
    replied
    3/4/21

    2nd Cycle - Week Two reps/sets

    Deadlift - 70kg 10*3, 120kg 3*3, 140kg 3*2, 160kg 2*2, 175kg *2, 185kg *1, 195kg *1
    Deadlift - 160kg *5
    Deadlift - 145kg 5*2
    Below Knee BigWheel Pulls - 163kg 8*2

    Single Leg RDL - 24kg 12*3
    Dumbbell Bench - 60lbs 12*3
    Leg Extn (l/r) - 50kg 25*3

    Good, fast pulls. Best session off the floor in a long time.

    Leave a comment:


  • codgerus maximus
    replied

    Oh, I forgot...I'm going to Natls in June. LET'S DO THIS!!!
    !! Very cool! I hope next year we'll both be attending. No meets scheduled in New Mexico yet this year.

    Leave a comment:


  • gymdad150
    replied
    3/3/21

    2nd Cycle - Week Two reps/sets

    Normal Warm-Up: Airdyne, leg work, band pull aparts...

    Bench - 50kg 5*3, 60kg 3*3, 70kg 3*2, 80kg 2*2, 87.5kg *1
    Bench - 77.5kg *5
    Bench - 72.5kg 5*2
    Close Grip - 62.5kg 10*3

    Dumbbell Incline - 60lbs *6, *6, *7
    Dumbbell Press - 40lbs 12*3
    Dips - +8kg 10*3
    Tri Pulldowns - #12 10*3
    Hammer Curls - 50lbs 20*6
    Leg Extensions - 60kg 20*5

    Bar moved slowly, but I felt well in control of each rep.

    A little ambitious with the Incline Bench at 60lbs...if we had 55's it would have worked.

    Supers setted the Dips and Curls...

    Oh, I forgot...I'm going to Natls in June. LET'S DO THIS!!!

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post

    Good luck, Chas. Looks like I'll have to wait until 2022...
    Plenty of time Tim, plenty of time...

    Leave a comment:


  • codgerus maximus
    replied
    Hoping to get lucky tonight and be one of the fortunate few who get to go to Raw Natls...as long as my internet connection doesn't shit the bed!!!
    Good luck, Chas. Looks like I'll have to wait until 2022...

    Leave a comment:


  • gymdad150
    replied
    3/1/21

    2nd Cycle - Week Two reps/sets

    Squat Single - 70kg 5*3, 100kg 3*3, 115kg 3*2, 125kg *2, 135 / 145kg *1
    SSB - 107.5kg *5
    SSB - 977.5kg 5*2
    In Place Lunges - 16kg 10*3
    Dumbbell Mid Row - 70lbs 8*4
    Dumbbell Revs Fly - 40lbs 8*4
    Leg Exts - 55kg 20*8
    Hamstring Curls - bw 20*3
    Hammer Curls - 80lbs 8*3

    135 moved so easily that coach called for an additional single at 145kg. Wasn't fully prepared for that, and it might have been a tad high, but it moved easily.

    Continue to do my regular warm-up, as well as the leg extensions. My knee(s) feels much better for the attention to the Quad work...who knew?!?!

    Hoping to get lucky tonight and be one of the fortunate few who get to go to Raw Natls...as long as my internet connection doesn't shit the bed!!!

    Leave a comment:

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