Still On The Right Side Of The Grass

[codgerus maximus]

You must be feeling your triceps after all that pressing!

BTW, what's a Tempo Larson Bench? i did a quick web search but nothing came up.

[gymdad150]

You must be feeling your triceps after all that pressing!

BTW, what's a Tempo Larson Bench? i did a quick web search but nothing came up.

It's a Bench variation where your feet are up off the floor, straight out in front of you so there is no chance for any leg drive. I prop my long legs up on another bench.

The "tempo" part is just lowering the bar on a 3 count and then blasting it off the chest.

Sounds simple...it's a bitch.

You have no idea how much you use your legs until you try these.

[gymdad150]

11/15/18

Cycle One Week Four reps/sets

Deadlift (beltless) - 175kg 8*3...

RDL - 125kg 10*4

Bench - 75kg 8*3
Barbell Rows - 80kg 8*5
I-Y-T - 8lbs 10*3

OK, the f'n top sets cooked me this week...hubris due to last week's out of body experience. There was no way I could do the back off sets at 150kg. That said it's a huge volume PR belted or beltless.

So I bumped the weight on the RDL's, and the Rows.

I am so glad this cycle is over.

[codgerus maximus]

11/15/18
Deadlift (beltless) - 175kg 8*3....

Nice--24 reps. Must have been tough.

Thanks for the info about the Larson bench. Tricky to balance without using your legs?

[gymdad150]

11/17/18

Cycle One Week Four reps/sets

SSB - 90kg 8*4
Bench - 75kg 8*6
Block Pulls - 180kg *6, 170kg 6*2, 160kg 6*2

Done and done...

A welcome de-load next week and then a new cycle - lower volume / up the intensity.

[gymdad150]

11/18/18

Fluff and Buff reps/sets

Straight Bar Curl / Tri Pulldowns - 60lbs 2583

Hammer Curl / Dips - 50lbs / 30lbs 8*3

EZ Bar Curl / LTE - 65lbs 8*3

I-Y-T - 10lbs 8*3

Cycle - level 8 30 seconds sprint, one minute rest avg. 110rpm *10

Now we're on to the de-load...

[gymdad150]

11/20/18

De-Load Week

HB Squat - 110 - 120kg six sets total 2 reps each set

BSS - 24kg 8*2
Step-Ups - 24kg 8*2

Back Extensions - 10kg 15*2

In between my knees and my hips in the hole sue to the use of the Safety Bar....oye.

[codgerus maximus]

Good timing for a de-load week. Happy T-day!

[gymdad150]

Good timing for a de-load week. Happy T-day!

Happy Thanksgiving to you and Anne...

[gymdad150]

11/21/18

De-Load Bench reps/sets

Paused Bench - 90 / 92.5kg *1

3 Count Paused Bench - 85kg 1*4

Flys - 30lbs 10*4
Dumbbell Press - 30lbs 10*4
Dips - bw 10*4
Tri Pulldowns - #12 10*4

Happy Thanksgiving everyone...

[codgerus maximus]

Nice benching!

[gymdad150]

Nice benching!

Thanks, that's the heaviest I've gone since Spokane. Felt reasonably good to boot...

[gymdad150]

11/24/18

De-Load SBD Saturday reps/sets

HB Squat - 110kg 2*3

Paused Bench - 85kg 1*4

RDLs - 120kg 10*3

So, I contracted some dread intestinal bug and I've lost about 6 pounds since Wednesday. And I'm too skinny to begin with, es no bueneo!

At least I was able to drag my sorry ass to the gym today.

Monday should be interesting.

[codgerus maximus]

So, I contracted some dread intestinal bug and I've lost about 6 pounds since Wednesday. And I'm too skinny to begin with, es no bueneo!

Hope you're better now, and primed for tomorrow's workout!

[gymdad150]

11/25/18

De-Load fluff and buff reps/sets

Straight Bar Curls / Tri Pulldowns - 22.5kg 25*3

Hammer Curls / Dips - 50lbs/30lbs 10*3

EZ Curl Bar / LTE - 65lbs 10*3

Cycle - 1 mile rides @ 9 / 65rpm * 5