Still On The Right Side Of The Grass

[codgerus maximus]

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!

[gymdad150]

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!

[gymdad150]

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...

[gymdad150]

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...

[gymdad150]

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!

[gymdad150]

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.

[gymdad150]

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

"tis

But we gotta do it.

[Leah Lutz]

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

[gymdad150]

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.

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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".

[gymdad150]

10/21/20

Cycle 5 reps/sets

Bench - 72.5kg *7
Paused Bench - 65kg 7*2
Spoto - 77.5kg 5*3
Dumbbell Bench - 60lbs 10*3
Dumbbell Press - 40lbs 10*3
Dumbbell Incline - 5olbs 12 *3
Tri P/D - #10 20*3
Hammer Curl - 70lbs 12*3

Undershot the top set. My neck has been an issue for the past few weeks and it's referring down to my arm so I was trying to be conservative. Damn thing didn't bother the Bench though...go figure.

Always interesting to do the Spoto work heavier than your top set.

[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!