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  • 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:


  • gymdad150
    replied
    2/27/21

    2nd Cycle - Week One reps/sets

    Warm Up: Airdyne 8 minutes, Back Ext 20*3, Left Leg Ext 60kg 8*3 (5ct Eccentric), Step Up/Down (5ct eccentric) 24" box 8*3

    Squat - 100kg 8*3
    Bench - 70kg 8*3
    Deficit Deads - 135kg 5*3

    Dumbbell Fly - 35/40/45lbs *10
    Hamstring Curls / Leg Extensions (l/r) - bw / 50kg 25*3
    Hammer Curls 3-0-3 tempo - 30lbs 5*5
    Tri Pulldown 3-0-3 tempo - # 10 5*5
    Dead Bugs - 60sec *3

    Just a great session. Everything at the correct RPE of 7. Finishes as good a week of training as I can remember.

    My last Squat set was as good a set from start to finish as I've ever put together: in balance, good bar path, effortless.

    Haven't done Deficit Deads in a long time...boy is that bar a long way down there. Especially so as we've been doing Big Wheel Pulls for the last few cycles.

    Blew up the arms and legs to end the session. Tempo work was eye opening...feel the burn!

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    You're really getting in some good work.
    Indeed I am. And I seem to be handling it reasonably well too.

    Leave a comment:


  • codgerus maximus
    replied
    You're really getting in some good work.

    Leave a comment:


  • gymdad150
    replied
    2/25/21

    2nd Cycle - Week One reps/sets

    Warm-Up Airdyne @60rpm 8 minutes, Back Ext - 24kg 8*3, Left Leg Ext - 50kg 8*3 (5 count eccentric), jumps from a 12 inch block 8*3

    Deadlift - 70kg 5*3, 120kg 3*3, 140kg 3*2, 160kg *2, 175kg / 190kg *1
    Deadlift - 155kg *5
    Deadlift - 140kg 5*2
    Hi Pulls (below knee) - 153kg 8*2
    Single Leg RDL - 16 / 20 / 24kg *10
    Dumbbell Bench - 70lbs 10*3
    Deadbugs - 60sec *3
    Leg Extensions - 40kg 25*3

    Another session where the weight and reps are at the correct RPE.

    I'm getting better with the 70lbs dumbbells on the Bench...it's gonna pay off.

    Leave a comment:


  • gymdad150
    replied
    2/24/21

    2nd Cycle - Week One reps/sets

    Bench Single - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg 1*2, 85kg *1
    T&G Bench - 75kg *5
    T&G Bench - 70kg 5*2
    Close Grip Bench - 60kg 10*3
    Dumbbell Incline - 50lbs 12*3
    Dumbbell Press - 35lbs 12*3
    Paused Dips - bw 10*3
    Tri Pulldowns - #11 10*3
    Hammer Curls - 50lbs *20, 15, 12...sets on the minute

    Nice start to this cycle. Getting a lot of triceps work in...
    Everything was right in line with the projected RPE:
    SIngle @8
    Top Set @8
    Close Grip @7

    Leave a comment:

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