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  • 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.

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  • 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...

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  • 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!

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  • 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.

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

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  • 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:


  • gymdad150
    replied
    2/22/21

    2nd Cycle - Week One reps/sets
    Top Single - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg *1
    SSB - 105kg *5
    SSB - 95kg 5*2
    In Place Lunges - bw 10*3
    Hamstring Curls - 20*3
    Bent Over Dumbbells Mid Rows - 60lbs 8*4
    B/O Revs Fly - 35lbs 8*4
    Leg Extensions - 50kg 20*8

    Nice start to this cycle. I forgot how awkward the lunges are for me to perform.

    Leave a comment:


  • gymdad150
    replied
    2/20/21

    Volume Block Week Four - reps/sets

    SSB Paused - 95kg 7*3
    Spoto - 72.5kg 10*3
    Dumbbell RDL - 105lbs 12*3 (straps)
    Dumbbell Bench - 60lbs 12*3 (alternate arm)
    Dumbbell Incline - 50lbs 12*3 (alternate arm)
    Leg Extensions (both) - 40kg 25*6

    Thus endeth another training block. I imagine we'll go right into the next block. I feel good (knee issues not withstanding), and I'm not beat up.

    Had to use straps for the RDLs after I lost the 12th rep of the first set. I must say it made things easier. Not sure how I feel about that though.

    This alternate arm approach to Dumbbell work is interesting in the fact that it allows me to focus on extension to lock out. Should help my Bench immeasurably.

    Leave a comment:


  • gymdad150
    replied
    2/18/21

    Volume Block Week Four - reps/sets

    Deadlift Single - 70kg 10*3, 120kg 5*2, 140 3*2, 160*2, 180 / 190kg *1
    Deads - 150kg 8*2
    Big Wheel Pulls (eccentric) - 160kg 5*3
    Cable Revs Fly - #3 12*3
    Single Leg Extentions (both legs) - 30kg 30*5
    Step Downs (eccentric) 8*5
    Single Leg Hip Thrust - bw 12*3

    Knee instability issues raised it's ugly head tonight. My inability to find a stable position to pull from kept me from pulling anything more than 190kg, though that moved relatively well.

    I finally found a more stable position on the 2nd down set - had my shins in a more vertical position. This also carried over to the Big Wheel Pulls, which went quite nicely.

    All bitching aside, I had fun tonight. Every rep, every set gets me closer to the next level!

    Leave a comment:


  • gymdad150
    replied

    2/17/21

    Volume Block Week Four - reps/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 90kg / 92.5kg *1
    Larsen Bench - 72.5kg *8, 70kg 8*2

    Dumbbell Bench - 70lbs *7, 6*3
    Dumbbell Press - 40lbs 10*3 alternate arm
    Dumbbell Incline - 60lbs *7, 6*3

    Hammer Curls / Dips - 70lbs/bw 10*3

    Planks - 60sec *3

    No pop in the singles today. Not beat up, just no "pop"

    Dumbbell work was outstanding. I put the 70s and 60s in my hand for the first time, and I was actually able to do them without my shoulders blowing up. Might not have gotten the sets of 10 as written on the program, but I moved a weight that had always pinned me before today...DUMBBELL PRs!!!

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  • gymdad150
    replied
    2/15/21

    Volume Block Week Four - reps/sets

    Squat - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg 1*2, 140 / 150kg *1
    SSB - 100kg 8*3
    Belt Squat - 40 / 50kg 15*4
    Cable Hi Row - #9-13 *10
    Cable Mid Row - #13-16 *10
    Hammer Curl - 70lbs 10*3

    I keep forgetting to put down my pre-lift warm ups to get my back, hammys and left knee ready to work:
    Airdyne - 8-10 minutes @ 60rpm
    Back Ext (slow eccentric)- 32kg 8*3
    Left Leg Knee Extensions (hold and slow eccentric) - 60kg 8*3
    Left Leg Step Downs (slow eccentric from 24" box) - bw 8*3

    Finished week four with no issues, and not beat up...HUZZAH!!!

    Leave a comment:

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