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  • codgerus maximus
    replied
    We go to micro loading to see if we can get this Bench to move...
    I have a set of 6 washers that fit just right over an olympic bar. Each pair weighs 1.25 pounds. Lately I've been micro-loading my deadlifts, so I've been adding about half a percent to the bar each week!

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  • gymdad150
    replied

    3/24/21

    Cycle Three Week One - reps/sets

    Bench - 50kg 7*3, 60kg 5*3, 70kg 3*2, 77.5kg *2, 85kg *1, 90 / 85.5kg *1
    Paused Bench - 70kg 7*2
    Spoto - 65kg 7*3
    Single Arm Incline Dumbbell - 45kg 10*3
    LTE - 30kg 10*3
    Dips - bw 10*3
    Swiss Ball Plank - 45sec *3
    Leg Ext (l/r) - 60kg 20*3

    We go to micro loading to see if we can get this Bench to move...

    Leave a comment:


  • gymdad150
    replied
    3/22/21

    Cycle Three Week One - reps/sets

    Squat - 70kg 5*4, 90kg 3*3, 110kg 2*3, 130kg 1*2, 142.5kg *1
    Squat - 110kg 7*2
    Paused Belt Squat - 60kg 10*3
    Single Arm Hi Row - #9 12*3
    In Place Lunge - 32kg 10*3
    Leg Ext (l/r) - 40kg 40*3

    Reset the numbers. Looking to keep everything around RPE 8...best laid plans and all that.

    Leave a comment:


  • gymdad150
    replied
    3/20/21

    2nd Cycle - Week Four reps/sets

    Squat - 100 /105 / 110kg *8
    Bench - 70 / 72.5 / 75kg *8
    Deficit Deads - 115 / 125 / 135kg *5
    Leg Ext (l/r) - 70kg 20*5
    Nordic Hamstring Curls - bw 10*5

    And another block is in the books. Thursday's efforts left me felling a bit beat up. So I worked into the session, as opposed to sets across. Kept the RPE in the 7 range...

    Might have a de-load coming up, might be going into the next training block...who knows???

    Based on how I was feeling this morning, I think a de-load is in order.

    12 weeks out...

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post

    Glad to hear nothing was damaged during that heavy pull. That weight is definitely in the daunting zone.
    Yeah, I was stupid...I got lucky!

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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.

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  • 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.

    Leave a comment:


  • 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.

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  • 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.

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