Still On The Right Side Of The Grass

[gymdad150]

10/19/20

Cycle 5 reps/sets

LBS - 120kg *7
LBS - 107.5kg 7*2
Tempo Pause LBS - 90kg 6*3
Tempo 2 Tempo BSS - bw 10*3
Wide Grip Pulldown - 85lbs 15*3
Leg Lifts - 20*3

Real training load. No concessions to age or infirmities. Conditioning is better than I thought. That Tempo Pause work is BRUTAL.

Our gym is holding a meet in January, so I'm signing up - #thereturnofgymdad

Not going to run a peaking program, we're going to train for Raw Natls as the ultimate goal, and this is just an opportunity to get back on the platform, and have "fun".

Must say, I'm looking forward to the opportunity.

We've got a number of people who are heading down to Virginia to compete in a few weeks. The atmosphere in the gym is always fun when a meet is around the corner, and folks are moving some solid weights!

[gymdad150]

It is hard to believe. Your progress has been astounding. Doesn't look slow to me!

Thanks Tim,

What a last twelve months...glad you and Anne have been along for the ride!

[codgerus maximus]

Hard to believe it's been a year: Top of the Mountain > Depths of Despair...and the slow and painful road back.

It is hard to believe. Your progress has been astounding. Doesn't look slow to me!

[gymdad150]

10/17/20

De-Load Week rep/sets

Paused Squat - 110kg 3*3
Paused Larsen Bench - 75kg 3*3
Wagon Wheel Pulls - 160kg 3*3

Belt Squat - 40kg 110*3
Kroc Rows - 70lbs 10*3
Dips - bw *5, 12/16/20/24/28kg *1
Chins - bw *5, 12/16/20/24 *1
Sled Pushes - 90lbs 30yards *5

Hard to believe it's been a year: Top of the Mountain > Depths of Despair...and the slow and painful road back.

Cycle five starts Monday...

[gymdad150]

10/15/20

De-Load Week rep/sets

Deadlift - 190kg 1*3
GHR - +16kg 10*3
One Arm Hi Row - #10 10*3
Revs Fly - 30lbs 10*3
LTE / Curl - 35kg 15*3

Singles felt great. My balky knee finally decided to stabilize, and I was able to get in a better position because of that fact.

[gymdad150]

10/14/20

De-Load Week rep/sets

Bench - 92.5kg *1
Bench - 72.5kg 6*3
Single Arm Dumbbell Bench - 45lbs 8*3
IYT 10lbs 10*3
Tri P/Ds - #8 25*3
Straight Bar Curl - eb 50/30/20

Solid, paused single. backoffs were supposed to be Spoto, but I don't read so good...

Rechargin' the ol' batteries!

[gymdad150]

10/12/20

De-Load Week rep/sets

LBS - 145kg 1*3
Belt Squat - 60kg 8*3
Cable RDL - #15 12*3
Cable Mid Row - #28 10*3

Not bad singles. New Belt Squat machine took some getting used to.

[gymdad150]

10/10/20

The Road Back rep/sets
Cycle Four - Week Four

SBD Saturday

Squat - 120kg 4*2
Bench - 82.5/80/77.5kg *4
Paused Deadlift - 140kg 8*2
Pendlay Row - 75kg 10*3
Shoulder Cluster - 15lbs 10*3

Rare to do a Deadlift session and and SBD Saturday back to back, but I wanted to see where I was from a "conditionaling" standpoint...I think I did OK!

De-load coming up.

Looks like I'll start a new training block with hypertrophy cycles, even though I'm going to do a local meet in January. The meet is a local event, and I'll be using it to get used to being on the platform again - without worrying about numbers.
I think if I had a gun to my head I could go 155/95/205 today...

Anyway, onwards!

[gymdad150]

10/9/20

The Road Back rep/sets
Cycle Four - Week Four

Deadlift - 180kg *4
Deadlift - 160kg 4*2
RDL - 145kg 10*2
GHR - 16kg 10*3
B/O revs Fly - 30lbs 10*3
Single Arm Hi Row - #10 10*3
Plank - 60sec *3

Proving that you're never to old to learn:
I wanted to take a run at 190kg for four, My last warm up at 170kg told me that 190 was out of the question. So I put 180 on the bar, and was happy to have done that...180 was rpe9.

Normally I would have done something stupid, like what I did with the Bench on Wednesday.
I'm not prepping for a meet, no need to blow one's self up for no good reason.

Hey if Austin can pull 720 without grinding the shit out of his lifts, I can get back to 500 the same way.
Top

[gymdad150]

10/7/20

The Road Back rep/sets
Cycle Four - Week Four

Bench - 92.5kg *1 (WTF) *1/1/1
Bench - 82.5/80/77.5kg *4
Tempo Bench - 80kg 2*4
Dumbbell Floor Press - 70lbs 7*3
Dumbbell Incline Press - 50lbs 10*3
Dumbbell Press - 35lkbs 10*3
Tri Pulldowns - #8 20*3
Hammer Curls - 35lbs - *50/30/20 on the minute

Well that was humbling...

Just didn't have any pop of the chest. Lo Bar shoulder syndrome.

Of course i should have known that I was not up to snuff as my single at 87.5kg moved way too slowly to have thought that I could attempt 92.5kg for 4!

That, and I suck at Benching (for now).

Head up, come back stronger the next time...

[codgerus maximus]

Well, that's in the rearview mirror now. Today's Squats are, perhaps, the best Squats I've ever done. Pain free, to depth, strong throughout...color me a happy gymdad!

That's excellent. Onward to 400!

[gymdad150]

10/5/20

The Road Back rep/sets
Cycle Four - Week Four

LBS - 140kg *4
LBS - 125kg 4*2
Paused LBS - 105kg 8*2
Step Up - 40kg 1-*3
Cable Revs Fly - #5 10*3
Kroc Rows - 80lbs 12*3

What aa great way to end this cycle. Good depth, felt strong enough for 2 more at least.

One of the things that's worried me has been the fact that the cancer treatments took my legs out from under me, and I wasn't expecting that. Additionally, it's taken so long for them to come around.

Well, that's in the rearview mirror now. Today's Squats are, perhaps, the best Squats I've ever done. Pain free, to depth, strong throughout...color me a happy gymdad!

[gymdad150]

10/3/20

The Road Back rep/sets
Cycle Four - Week Three

LBS - 110kg 4*3
B - 84kg 4*4
Paused Dead - 135kg 8*2
Row - 85kg 10*3
Shoulder Cluster - 18lbs 10*3
Tri P/D - #8 20*3
Plank - 60sec *3

For coming into the session on a shitty nights sleep, this was a good day!

Might have been the extra scoop of Pre-Workout #idontknow

[gymdad150]

Deads are looking really strong.

They're almost back to 100%. My best dead stop pulls are 185kg for 6 reps; for touch and go it's 8 reps.

[codgerus maximus]

Deads are looking really strong.