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Still On The Right Side Of The Grass

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    gymdad150
    Senior Member

  • gymdad150
    replied
    11/5/20

    Cycle 5 - Week Three reps/sets

    Dead - 177.5kg *7
    Dead - 155kg 7*2
    RDLs - 140kg 10*3

    Kroc Rows - 70lbs 12*3
    Cable Revs Fly - #4 15*3
    Palof Holds #9 30 sec *3

    Wow...

    Top set felt great, lot's left in the tank. I'm pretty close to a dead stop rep PR too.

    And that puts an end to a nice weeks work, as good as any I've put in - regardless of health.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    11/4/20

    Cycle 5 - Week Three reps/sets

    Bench - 80kg *8
    Paused Bench - 72.5kg 7*2
    Spoto - 82.5kg 5*3

    Dumbbell Bench - 70lbs *10/8/7
    Dumbbell Press - 35lbs 12*3
    Dumbbell Incline Bench - 60lbs 6*3

    Forgot where I was on the top set, and did an extra rep...and I had another grindy one in me (maybe two).

    We're close to PR territory here folks!!!

    The dumbbell work at 70lbs was too much of a jump from 60lbs, and it killed the rest of the session. But the work with the bar was what counted.

    My goal for the meet in January is to FINALLY HIT 100kg IN A COMPETITION...I WILL HAVE IT!

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    Fantastic news, Chas! And those squats are looking strong!
    Thanks Tim,

    It's not a "cure" so to speak, but it puts me ahead of the curve.

    Leave a comment:

  • codgerus maximus
    Senior Member

  • codgerus maximus
    replied
    Oh, and the PSA results were almost undetectable. Gymdad lives to lift another day / month / year...infinity and beyond!
    Fantastic news, Chas! And those squats are looking strong!

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    11/2/20

    Cycle 5 - Week Three reps/sets

    LBS - 130kg *7
    LBS - 115kg 7*2
    Tempo Pause Squats - 100kg 6*3
    Tempo2Tempo BSS - 12kg 10*3
    Wide Grip Pulldowns - 120lbs 15*3
    Leg Lifts - 20*3

    Had my first 6 month Cancer check up today...what a rollercoaster of emotions waiting for blood test results!!!

    Anyway, i was a little drained coming into tonight's session, but I got the work done, and easily too. The conditioning aspects are still a work in progress but the strength is not an issue at the moment.

    Doc's say I'm still three months or so away from being 100% back (i.e. the after effects of the radiation and hormone treatments should be out of my system).

    Oh, and the PSA results were almost undetectable. Gymdad lives to lift another day / month / year...infinity and beyond!

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    11/1/20

    Sunday Conditioning

    Airdyne - 6 minutes @ 60rpm
    Step Ups - 40kg 8*3
    BSS - 16kg 8*3
    Sled Push - 115lbs 30 yards *3

    Kroc Rows - 70lbs 15*3
    Bent Over Revs Fly - 35lbs 15*3
    Tri Pull Downs - #9 25*3
    Sled Push - 115lbs 30 yards *3

    Woof...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    10/31/20

    Cycle 5 - Week Two reps/sets

    LBS - 112.5kg 7*3
    Paused Bench - 70kg 7*3
    Deads Paused Mid Shin - 150kg 3*3

    Assistance work tomorrow...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    10/29/20

    Cycle 5 - Week Two reps/sets

    Dead - 172.5kg *7
    Dead - 150kg 7*2
    RDL - 135kg 10*3

    Kroc Rows - 70lbs 12*3
    Cable Revs Fly - #4 15*3
    Palof Holds - #9 30sec *3

    Pretty easy top set, had two maybe a grindy third in me if pushed.

    The hardest part of the session is the last RDL set...No one cares, you're tired, and you just want to be done!

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    10/28/20

    Cycle 5 - Week Two reps/sets

    Bench - 77.5kg *7
    Paused Bench - 70kg 7*2
    Spoto - 80kg 5*3

    Dumbbell Bench - 60lbs 12*3
    Dumbbell Press - 40lbs 12*3
    Dumbbell Incline Bench - 60lbs 10/10/9

    Tri Pulldown - #11 20*3
    Hammer Curl - 40lbs 25*3

    After undershooting RPE last week, I got it right today. Not to jinx things, but I think I'm making progress...incremental as it is, it's still progress.

    The Spoto work at the end of the barbell work is a killer.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    Originally posted by Leah Lutz View Post
    2 min rest is a tough way to increase your training capacity, isn't it? Feels soooo hard. :-)
    "tis

    But we gotta do it.

    Leave a comment:

  • Leah Lutz
    Moderator

  • Leah Lutz
    replied
    2 min rest is a tough way to increase your training capacity, isn't it? Feels soooo hard. :-)

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied

    10/26/20

    Cycle 5 - Week Two reps/sets

    LBS - 125kg *7
    LBS - 112.5kg 7*2
    Tempo Pause LBS - 95kg 6*3
    Tempo2Tempo BSS - 12kg 10*3
    Wide Grip Pulldown - 100lbs 15*3
    Leg Lifts - 20*3

    For have a really poor day mentally prior to getting in the gym, I found a way to turn it around and had a really good session.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    10/25/20

    Sunday Conditioning

    AirDyne - 5 minutes 60rpm
    Step-Ups - 32kg 8*3
    BSS - 8 / 12 /16kg *8
    Sled Pushes - 90lbs 30 yards *3

    Kroc Rows - 70lbs 15*3
    Bent Over Rows - 30lbs 15*3
    Tri Pulldowns - #8 25*3
    Sled Pushes - 90lbs 30yards *3
    AirDyne - 5 minutes 50rpm

    Everything on two minutes rest. Yeah, this sucks at the moment...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    10/24/20

    Cycle 5 reps/sets

    LBS - 107.5kg 7*3
    PB - 67.5kg 7*3
    Mid Shin Paused Deads - 145kg 3*3

    Going forward, all the assistance work is being moved to Sunday. I need a reason to get out of the apartment.

    Couldn't find depth to save my life this morning. Benching with a pause on the down sets should pay dividends down the road. The Deads were the best I've done.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    10/22/20

    Cycle 5 reps/sets

    D - 167.5kg *7
    D - 145kg 7*2
    RDL - 130kg 12*3
    Kroc Rows - 80lbs 10*3
    Revs Cable Flys - #4 12*3
    Palof Holds - #8 30sec *3

    Got in early to lift with a couple of folks who wanted some company on a week four schedule #moralsupport.

    Everything was well within RPEs...but the cardio aspects of sevens...OYE!

    If I finish this cycle at 182.5kg for seven, I will be fully back to "normal".

    Leave a comment:

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