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Still On The Right Side Of The Grass

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  • gymdad150
    replied
    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!

    Leave a comment:


  • gymdad150
    replied
    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.

    Leave a comment:


  • gymdad150
    replied
    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!

    Leave a comment:


  • gymdad150
    replied
    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

    Leave a comment:


  • gymdad150
    replied
    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...

    Leave a comment:


  • codgerus maximus
    replied
    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!

    Leave a comment:


  • gymdad150
    replied
    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!

    Leave a comment:


  • gymdad150
    replied
    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

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    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.

    Leave a comment:


  • codgerus maximus
    replied
    Deads are looking really strong.

    Leave a comment:


  • gymdad150
    replied
    10/1/20

    The Road Back rep/sets
    Cycle Four - Week Three

    D - 185kg *4
    D - 155kg 4*2
    RDL - 140kg 10*3
    GHR - +12kg 10*3
    Single Arm Hi Row - #9 10*3
    Dumbbell Revs Fly - 25lbs 10*3
    Dead Bug - 60*3

    Developed a mid back crick overnight. Made pulling a bit harder than it should have been.

    That said, more progress!

    Leave a comment:


  • gymdad150
    replied
    9/30/20

    The Road Back rep/sets
    Cycle Four - Week Three

    Bench - 90kg *3
    Bench - 82.5kg 4*3
    Tempo Bench - 85kg 2*4
    Dumbbell Floor Press - 60lbs 7*3
    Dumbbell Incl Press - 60lbs 10*3
    Dumbbell Press - 35lbs 10*3
    Tri P/D #9 20*3

    Missed the top set. Got anxious at the start of the fourth rep and touched too low...should have had it.

    Everything else was smooth. Even the Tempo work was solid.

    Leave a comment:


  • gymdad150
    replied
    9/28/20

    The Road Back rep/sets
    Cycle Four - Week Three

    LBS - 135kg *4
    LBS - 120kg 4*2
    Paused LBS - 100kg 8*2
    Step Up - 32kg 10*3
    Cable Revs Fly - #5 10*3
    Kroc Row - 90lbs 12*4
    Dead Bug - 60sec *3

    A goodly amount of work. Thought the Squats were to depth, but too many were questionable.

    Leave a comment:


  • gymdad150
    replied
    9/26/20

    The Road Back rep/sets
    Cycle Four - Week Two

    LBS - 105kg 4*3
    B 75kg 4*4
    Paused Deads - 130kg 8*2
    Row - 80kg 10*3
    Shoulder Cluster - 15lbs 10*3
    Plank - 60sec *3
    Hammer Curl - 70lbs 10*3
    Tri Pulldown - #9 20*3

    Feeling a little toasty today, so I went with the lower end of the suggested weight on the bar, but added another set (on the Bench and Squat).

    I just wish my conditioning would feel like it's improving. I know it is, as my rest periods are much shorter. But walking away from a finished set is showing a lot of heavy breathing.

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    You're getting well into competition range now!
    Close, but not quite.

    Once my est 1Rm gets back to 240ish, then I'm officially back...

    But progress is there, and that's good enough for now!

    Leave a comment:

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