Still On The Right Side Of The Grass

[gymdad150]

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!!!

[gymdad150]

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!!!

[gymdad150]

2/13/21

Volume Block Week Three - reps/sets

Paused SSB - 90kg 7*3
Spoto - 70kg 10*3
Dumbbell RDL - 100lbs 15*3
Dumbell Bench - 50lbs 15*3 alternate arm
Dumbbell Press - 30lbs 15*3 alternate arm
Wide Grip Pull Down - 110lbs 15*3
Hammer Curls - 50lbs 20*3
Tri Kick Backs 15*3

Building back my work capacity, set by set.

Might need to go to straps for the dumbbell RDLs, 100lbs dumbbells are right at my grip limit for 15 reps in my left hand.

That alternate arm work was interesting, and a nice change of pace.

[gymdad150]

2/11/21

Volume Block Week Three - reps/sets

Deadlift Singles - 70kg 5*3, 120kg 3*3, 140kg 2*2, 160kg*2, 177.5kg 1*2, 187.5 / 197.5kg *1
Deadlifts - 155kg 8*2
Big Wheel Eccentrics - 168kg 5*3
Single Leg Hip Thrust - 40lbs 12*3
Cable Revs Fly - #3 12*3

Not the most confident session I've put together recently. The singles looked better than I thought.

Back off sets went touch and go, because CARDIO.

The Big Wheels were an RPE overshoot...by a lot. I made a note in my log book to not be so stupid.

[codgerus maximus]

Nice work on the bench! Must be gratifying.

[gymdad150]

2/10/21

Volume Block Week Three - reps/sets

Bench Single - 50kg 5*3, 70kg 3*3, 80kg 2*2, 85.5kg *2, 92.5 / 95kg *1
Larsen Bench - 70kg 8*3

Dumbbell Bench - 60lbbs 10*3
Dumbbell Press - 40lbs 12*2
Dumbbell Incline - 50lbs 10*3

Hammer Curl - 70lbs 10*3
Dips - bw 10*3
Planks - 60 sec *3

A little sloppy at 95kg, but instead of missing it, I got it!

Otherwise sets on short rest with the dumbbells in hand.

[gymdad150]

2/8/21

Volume Block Week Three - reps/sets

Squat Single - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg *2, 140kg / 147.5kg *1
SSB - 95kg 8*3
Belt Squat - 62.5kg 15*4
Cable Hi Row - #15 10*5
Cable Mid Row - #15 10*5
Side Planks - 45sec *2

A cranky knee made depth today, a pain in the ass. Otherwise, I felt good, with plenty of energy.

[gymdad150]

2/6/21

Volume Block Week Two - reps/sets

SSB paused - 85kg 7*3
Spoto Bench - 72.5kg 10*2
Kettlebell RDLs - 80kg 15*3
Dumbbell Bench - 60lbs 15*3
Dumbbell Incline - 50lbs 15*3
Wide Grip Pulldowns - 100lbs 15*3
Hammer Curls - 45lbs 20*3
Tri Kickbacks - 25lbs 15*3

Workin' to get huuuuuuuggggeeee...

[gymdad150]

2/4/21

Volume Block Week Two - reps/sets

Deadlift Single - 70kg 5*3, 120kg 3*3, 140kg 2*2, 160kg *2, 175kg 1*2, 185kg / 192.5kg *1
Deadlift - 150kg 8*2
Big Wheel Pulls focus on eccentric - 158kg 5*3

Single Leg Hip Thrusts - 35lbs 12*3
Cable Revs Fly - #5 12*3

Got to lift with the big kids on the block tonight. Lot's of energy and good times!

My work capacity s improving, and it's nights like this that move the needle.

My Kneebola seems to be subsiding, at least to the point where I can be a little more explosive off the floor without feeling like a knife is being stuck in my knee.

[gymdad150]

2/3/21

Volume Block Week Two - reps/sets

Bench Single - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 87.5 / 95kg *1
Larsen Bench - 67.5kg 8*3

Dumbbell Bench - 60lbs 10*3
Dumbbell Press - 40lbs 12*3
Dumbbell Incline - 50lbs 10*3

Hammer Curl - 60lbs 15*3
Plank - 60sec *3
Tri Kickbacks - 20lbs 15*3

Touched a tad low on the chest at 95kg, which made it a bit of a struggle. Everything else was strong.

The Tri Kickbacks are a new exercise for me (really), I now know where the long head of the Tri is....indeed I do!

[gymdad150]

2/1/21

Volume Block Week Two - reps/sets

Top Single - 70kg 5*3, 100kg 3*3, 115kg 2*2, 125kg*2, 135kg *1, 140kg *1
SSB Squat - 90kg 8*3
Belt Squat - 57.5kg 15*4
Hi Row - #13-17 *10
Mid Row - #16 10*5
Side Plank - r/l 45 seconds *2

Performing two different approaches to training requires a flexible mentality.

Singles and volume are two really different animals...I was ready for the single. I was lost at sea with the eights tonight. Got 'em done, but but it was not "fun".

[gymdad150]

Phew, that must have been a tough workout.

It was odd. The SSB and Spoto went smoothly (as they should at those weights). The worst part of the Kettlebell RDLs, was just getting the damn things off the shelf and walking them out to the floor. The RDL itself was easy (as it should at those weights)....what's up with that?

Then the fun began with the Dumbbell work, those sets got me good...especially with shorter rest periods.

[gymdad150]

Phew, that must have been a tough workout.

It was odd. The SSB and Spoto went smoothly (as they should at those weights). The worst part of the Kettlebell RDLs, was just getting the damn things off the shelf and walking them out to the floor. The RDL itself was easy (as it should at those weights)....what's up with that?

Then the fun began with the Dumbbell work, those sets got me good...especially with shorter rest periods.

[codgerus maximus]

Phew, that must have been a tough workout.

[gymdad150]

1/30/21

Volume Block - reps/sets

SSB Squats paused - 75kg 7*3
Spoto Bench - 70kg 10*2
Kettlebell RDLs - 56kg 12*3
Dumbbell Bench - 60lbs 15*3
Dumbbell Incline Bench - 50lbs 15*3
Wide Grip Pulldowns - 100lbs 15*3

A little tired coming into the session, but it didn't effect the work...it got done in good fashion.

I have to keep reminding myself, I asked for the hypertrophy work...***shakes head***