Still On The Right Side Of The Grass

[gymdad150]

8/26/20

The Road Back rep/sets
Cycle Three / Week Three

Bench - 82.5kg *6
Bench - 70kg 6*2
1 Arm Dumbbell Bench - 60lbs 10*3
Dumbbell Press - 40lbs 10*3
Palof Holds - #7 45sec *3
LTE / Curls - 32.5kg 15*3

Who'd a thunk that my Bench would come back faster than anything else? I may have made that statement before, but wow...

It's still a poverty Bench, but I'm OK with this lift a the moment.

[gymdad150]

8/27/20

The Road Back rep/sets
Cycle Three / Week Three

Deadlift - 145kg *6
Deadlift - 125kg 6*2
Tempo RDL - 105kg 8*3
Glute Ham Roller - 20*3
Dead Bug - 60sec *3

And we we're back to 100% humidity today. You couldn't get enough chalk on your hands to make a difference...

Back feels almost 100%, but I'm still going to be judicious in the amount of weight I'm pulling through the end of this cycle.

[gymdad150]

8/29/20

The Road Back rep/sets
Cycle Three / Week Three

LBS 105kg 6*3
B - 75kg 6*3
RDL - 115kg 10*3
Cable Mid Row - 110lbs 12*3
LTE / Curl - 40kg 10*3

Tired and winded all day long...
Got to see one of our 84+ ladies Squat a solid 190kg for 4. That got my mind right...for 105kg (smfh). Oh well, gotta have goals people!

[gymdad150]

8/31/20

The Road Back rep/sets
Cycle Three / Week Four

LBS - 122.kg *6
LBS - 107.5kg 6*2
Goblet Squat - 24kg 20*3
Wide Grip Pulldown - 110lbs 15*3
Dead Bugs - 60sec *3
Straight Bar Curl - 30kg 30/20/15 on the minute

Top set was hit and miss. I thought the reps were good, but Shakira was wrong: THE HIPS LIED!
My hips were a little tight and never really got warmed up...wadda ya gonna do?!?!

That said, it's a nice way to end this cycle. The weight didn't feel heavy and I was able to really lock everything down prior to descent.

[gymdad150]

9/2/20

The Road Back rep/sets
Cycle Three / Week Four

Bench - 85kg *5 (supposed to be 6)
Bench - 72.5kg 6*2
1 Arm Dumbbell Bench - 50lbs 12*3
Dumbbell Press - 40lbs 12*3
Palof Holds - #7 45 sec *3
Dips - +8kg 5*3
Chin Up - bw 5*3
Hammer Curl - 70lbs 5*5 minute rest

Doesn't take much to miss a Bench set. A really bad nights sleep and life stressors got the best of this set. On the bright side of things, if I can do 5 at 85kg with all the things weighing on me...I'm OK with it!

Had to drop the 1 Arm dumbbell to 50lbs, 60lbs wasn't going anywhere safely.

[gymdad150]

9/4/20

The Road Back rep/sets
Cycle Three / Week Four

Deadlift - 160kg *6
Deadlift - 140kg 6*2
Tempo RDL - 120kg 8*3
Glute Ham Roller - 20*3
LTE / Curl - 30kg 20*3

Finally, a day and a set that feels almost "normal". I'm living a Bi-Polar exisiatnce these days, and I realize that. That said, it sure is nice to feel like you know what your doing...

I finally got tired of some niggling little issues that have been a chronic bother, and went to see an acupuncturist ...GASP!

Yeah, yeah - it might be voodoo, it might be placebo, but I tell you the spots that always bother me DON'T BOTHER ME NOW.

Absolutely freaky, I haven't been pain free in these areas for years, and now honest god relief. I've had Graston done, deep tissue work done, everything short of prolo therapy, and nothing has worked...until this.

I hate needles, and it took everything I had in me to remain "calm", but it was well worth the angst. Deadlifts haven't felt so good in a long time. Can't wait to Squat...(did I say that? Who is this guy?)

[codgerus maximus]

Absolutely freaky, I haven't been pain free in these areas for years, and now honest god relief. I've had Graston done, deep tissue work done, everything short of prolo therapy, and nothing has worked...until this.

I hate needles, and it took everything I had in me to remain "calm", but it was well worth the angst. Deadlifts haven't felt so good in a long time. Can't wait to Squat...(did I say that? Who is this guy?)

That's incredible. You must have found someone who really knows what they're doing. I remember when we in the west got our first glimpses of acupuncture back in the 60 or 70s. There were news clips of surgeons in China performing surgery with acupuncture and, it was claimed, no anesthesia.

[gymdad150]

That's incredible. You must have found someone who really knows what they're doing. I remember when we in the west got our first glimpses of acupuncture back in the 60 or 70s. There were news clips of surgeons in China performing surgery with acupuncture and, it was claimed, no anesthesia.

Not sure I'd try surgery without anesthesia, but this guy has a wicked good reputation.

[gymdad150]

9/6/20

The Road Back rep/sets
Cycle Three / Week Four

LBS - 110kg 6*3
B - 77.5kg 6*3
RDL - 120kg 10*3
Cable Mid Row - 55kg 12*3
Chins - bw 5*5

Rare Sunday session.

I think a de-load is in my future. We'll see on Tuesday...

[gymdad150]

9/8/20

De-Load Week

LBS - 97.5kg 4*2
Split Squat - 24kg 6*4
Plank - 60sec *3
Dead Bug - 60sec *3
Tri Pulldowns - #8 20*3
Hammer Curls - 35lbs 25*3

Finally, after three cycles - a deload!

Taking stock of the last three months back in the gym, post cancer treatments has been a mixed bag. I'm back training, and that;s a good thing. I'm not where I expected to be, but without a roadmap to guide me, I guess I'm doing OK.

I'm certainly stronger than when I came back into the gym, but I'm behind where a "healthier" me would have been (I think).

I plan on "pushing things" the next few cycles. There are no meets on the horizon. so we can play around a bit...see how the ol' body responds.

[gymdad150]

9/10/20

De-Load Bench reps/sets

Paused Bench - 90 / 92.5 / 95kg *1
Paused Bench - 77.5kg 2*2
Press - 40kg 6*3
LTE - 40 / 45 / 50kg *1
Curls - 50kg 5*3
Dead Bug - 60Sec *3

The singles moved nicely. Hard to believe my Bench is the bright spot of my training these days, but there you have it...

[gymdad150]

9/12/20

De-Load Deads reps/sets

Deadlift - 145kg 4*3
Rows - 70kg 7*3
Dips - 8/12/16/20kg *5
Chins - 8/12/16kg *5, 20kg *3

Nice, easy day...

[gymdad150]

9/14/20

The Road Back rep/sets
Cycle Four - Week One

LBS - 125kg *4
LBS - 112.5kg 4*2
LBS Paused - 90kg 8*2
Split Squat - 24kg 10*3
Cable Reverse Fly - #3 10*3
Kroc Rows - 70lbs 12 *4
Dead Bugs - 45 sec *3

Nice way to start the cycle. Top set was good for lots more than 4. Even the Paused work was, dare I say, fun.

A few more exercises on the schedule, but I was able to power on through everything with minimal huffing and puffing...VICTORY!

[gymdad150]

9/16/20

The Road Back rep/sets
Cycle Four - Week One

Bench - 85kg *4
Bench - 77.5kg 4*3
Tempo Bench - 80kg 2*4
Dumbbell Floor Press - 50lbs 7*3
Dumbbell Incline Press - 50lbs 10*3
Dumbbell Press - 40lbs 10*3
Dead Bug - 60sec *3
LTE/Curl - 30kg 15*3

Pretty full session. No sleep the previous night took a bit out the top set.

[gymdad150]

9/17/20

The Road Back rep/sets
Cycle Four - Week One

Deads - 170kg *4
Deads - 145kg 4*2
RDL - 120kg 10*2
Glute Ham Raise - 10*3
Bent Over Revs Fly - 20lbs 10*3
SIngle Arm Hi Row - #7 10*3
Dead Bug - 60 sec *3
Hammer Curl - 70lbs 10*3

Good sets of pulls. What ever lingering issues with my back tweak from a month ago seem to be behind me (swidt).
Saturday looks to be a pretty full day...coach is cracking the whip!