Still On The Right Side Of The Grass

[gymdad150]

9/19/20

The Road Back rep/sets
Cycle Four - Week One

LBS - 112.5kg 4*2
B - 77.5kg 4*3
D w/pause - 125kg 8*2
Row - 75kg 10*3
Shoulder Cluster - 10lbs 10*3
Plank - 60sec *3
Dead Bug - 60sec *3

End of the first week of this cycle. More sets, more exercises - looking to build work capacity.

Feels like we're right on the number needed, not too much, not too little - #goldilocks

[gymdad150]

9/21/20

The Road Back rep/sets
Cycle Four - Week Two

LBS - 130kg *4
LBS - 117.5kg 4*2
Paused LBS - 95kg 8*2
Step Ups - 24kg 10*3
Cable revs Fly - #4 10*3
Kroc Rows - 80lbs 12*4
Dead Bugs - 60sec *3

All systems go!

Right in the sweet spot for the amount of work I can do at the moment. Tiring, but not exhausting...

[codgerus maximus]

Those are impressive squats--you're coming back really quickly.

[gymdad150]

Those are impressive squats--you're coming back really quickly.

Thanks Tim...

The return to real training has been a process to say the least.

The beginning of this process was mentally challenging, Squats and Deads were so far from "normal". Was it the accumulated fatigue from the radiation, and life issues. Was it the residual hormone blockers gradually leaving my system. Was it just being de-trained due to "house arrest".

More than likely it was all three (four) items, but I thought I was "special", and nothing would effect me...boy was I wrong.

Fortunately Austin and the team were very helpful in putting everything in perspective. As my strength has returned, my confidence under the bar has grown...or has it been as my confidence has grown, my strength has returned. Seriously, a month ago I wouldn't have bet any amount of money that I would be Squatting close to 300lbs for reps, or pulling close to 400lbs.

I've learned (and am learning still) a lot during this year, about myself, and how to face adversity in a productive fashion. Guess I took to heart the old adage: When life hands you lemons, make lemonade!

[codgerus maximus]

When life hands you lemons, make lemonade!

I think I need a drink of that lemonade.

BTW, did you see that Mr. Ricks squatted 705 for a triple?

[gymdad150]

I think I need a drink of that lemonade.

BTW, did you see that Mr. Ricks squatted 705 for a triple?

I did!

I also saw him spot for Derek Dowrey during a squat attempt 390kg, at a fund raising meet this past weekend. Derek is tall, in addition to being HUGE. David's head came up to the J Hooks. I have no earthly idea how he would have been able to get the bar back in the rack if Derek had a problem...the idea of Pressing 390kg

Go take a look on Instagram - dowrey_53

[codgerus maximus]

dowrey_53

I just looked at one of his video clips where he has a heavily loaded bar resting vertically on the floor beside him. He manages to maneuver the bar up onto his back and proceeds to do some squats...

[gymdad150]

I just looked at one of his video clips where he has a heavily loaded bar resting vertically on the floor beside him. He manages to maneuver the bar up onto his back and proceeds to do some squats...

He's a beast. My coach knows him, and says he's even bigger than you think...and my coach is no small guy himself.

[gymdad150]

9/24/20

The Road Back rep/sets
Cycle Four - Week Two

Deadlift - 180kg *4
Deadlift - 155kg 4*2
RDL - 130kg 10*2
Glute Ham Raise - +8kg 10*3
Bent Over Reverse Fly - 25lbs 10*3
Single Arm Hi Row - #9 10*3
Dead Bug - 60sec *3

Best session pulling in a lonnnnggggg time. Found it easy to get set up on each pull of the top set. Might have looked slow at the end, but I think there was a fifth and a slightly grindy sixth available.

Get you some of that!

[codgerus maximus]

but I think there was a fifth and a slightly grindy sixth available.

You're getting well into competition range now!

[gymdad150]

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!

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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!