Still On The Right Side Of The Grass

[gymdad150]

1/20/22

8th Cycle - Week Three reps/sets

Deadlift - 185 / 195kg *1, 170kg 3*2
Cable Mid Row - 160lbs 12*3
Revs Fly - 35lbs 15*4
Single Leg Ext - 130kg 20*5
GHR - bw 10*5

After 67 trips around the sun, I'm pleased to say my body felt pretty good today, knees and back were happy.

195kg moved nicely, a bit slow through the mid range, but strong off the floor and to lockout. Still working on coordinating bar, hips, and shoulders...but we're getting better.

[gymdad150]

1/19/22

8th Cycle - Week Three reps/sets

Bench - 90kg *1
Paused 2 Board - 80kg 3*2
Dumbbell Bench - 60lbs 12*3
Single Arm Dumbbell Incline (0-0-3) - 50lbs 10*3
LTE (0-0-3) - 30kg 10*3
EZ Bar Curl (0-0-3) - 30kg 10*3
Overhead Tri Ext (0-0-3) - 22kg 10*3
EZ Bar Curl - 30 kg 10*3

Long day with the bar in hand. Shoulders were tired, but not angry. Single was slow, but not in doubt.

[gymdad150]

1/17/22

8th Cycle - Week Three reps/sets

LBS - 145kg *1, 120kg 3*2
Tempo 2 Tempo Goblet Squats - 60/70/80/90lbs *8
Single Arm Cable Mid Row - 28kg 12*3
Single Leg Ext (0-3-0) - 80kg 10*3
IYT - 15lbs 10*3

Gym was closed yesterday due to the snowmaggedon, so this week will be condensed Tu/W//Th/Sa. Shoveled a goodly bit of the white stuff yesterday #gpp

Nice single at 145kg. Tempo Goblet Squats were, once again, cardio...

[gymdad150]

1/15/22

8th Cycle - Week Two reps/sets

SSB (0-3-0) 115kg 3*2
Wide Grip 2 Board - 62.5 / 5 / 7.5 /70kg *10
RDL (3-0-0) - 100 / 10/ 20 / 130kg *6
Single Arm Dumbbell Bench (0-0-3) - 50lbs 8*3
Single Leg RDL - 36kg 10*3
Terminal Knee Ext - orange band 10*3
Single Leg Ext - 90kg 30*3
GHR - bw 15*3
Hammer Curls - 30lbs 30*3

Solid Saturday work. Right shoulder is getting better, I was able to be explosive on the Bench today.

[gymdad150]

1/13/22

8th Cycle - Week Two reps/sets

Deadlift - 190kg *1, 162.5kg 3*2
Glute Ham Roller - 15*3
Cable Mid Row - 150lbs 12*3
Single Leg Ext - 110kg 30*3
Banded Tempo 2 Tempo Leg Lifts - 60sec *3
Revs Fly 30lbs 15*4
Hammer Curls - 30lbs 30*3

Better execution: kept the hips and shoulders together as the bar left the floor #better

One of these days I'll be a little more explosive #whenitrustmyback

[gymdad150]

Check out Ron Garofalo: https://www.openpowerlifting.org/u/rongarofalo

The top three masters 3 lifters in the 83 kg class in 2021 all had totals over 1100 pounds!

Damn...there's always someone

1100lbs is another boogey that I'd like to check off my bucket list...#soon

[codgerus maximus]

Check out Ron Garofalo: https://www.openpowerlifting.org/u/rongarofalo

The top three masters 3 lifters in the 83 kg class in 2021 all had totals over 1100 pounds!

[gymdad150]

That was one of my motivations for dropping down to 83 kg, only to find out that there's a Ricks-like guy in that weight class!

At least John LaFlamme went into the Raw Masters 4 in the 83's

[gymdad150]

1/12/22

8th Cycle - Week Two reps/sets

Bench - 85kg *1
Paused 2 Board - 75kg 3*2
Dumbbell Bench - 60lbs 12*3
Single Arm Dumbbell Incline (0-0-3) - 45lbs 10*3
LTE (0-0-3) - 33kg 10*3
EZ Bar Curl (0-0-3) - 33kg 10*3
Overhead Tri Ext (0-0-3) - 16 / 18 / 20kg *10

Glacial improvement with this shoulder. Still feels off, but not painful.

Signed up for a local USAPL meet that my gym is holding first week of April. This will be the longest I've gone without stepping on the platform since I started competing. Of course, the last time I did, things didn't go so well...I'm looking to change that!

[codgerus maximus]

Yeah, I'm thinking 100kg...get's me away from David Ricks

That was one of my motivations for dropping down to 83 kg, only to find out that there's a Ricks-like guy in that weight class!

[gymdad150]

1/10/22

8th Cycle - Week Two reps/sets

Low Bar Squat - 127.5kg *1, 115kg 3*2
Goblet Squats (3-0-3) - 50 / 60 / 70 / 80lbs *8
Single Arm Cable Mid Row 26kg 12*3
IYT - 15lbs 10*4
Single Leg Ext (0-3-0) 100kg 10*4

Really nice single at 137.5kg...no unintentional pause in the hole. Who is this guy???

[gymdad150]

Do you think you'll move up a weight class?

Yeah, I'm thinking 100kg...get's me away from David Ricks

Obviously it all depends on if I'm able to maintain my current weight, if not get to 95kg. I'm cautiously optimistic, about this. Based on how my clothes are fitting, it seems like the extra lbs are hitting the Chest / Shoulders / Arms, and Thighs...can't say a little hasn't gone to the waist, but not enough to change a hole in the belt.

[codgerus maximus]

The bigger news is I weigh 206lbs at the moment

Do you think you'll move up a weight class?

[gymdad150]

1/8/22

8th Cycle - Week One reps/sets


Paused SSB - 110kg 3*2
Wide Grip 2 Board Bench - 60 / 2.5 / 5 / 7.5kg *10
RDL (3-0-0) - 90 / 100 / 110 / 120kg *6
Single Arm Dumbbell Bench (3-0-3) - 50 / 45 / 45lbs *10
Terminal Knee Ext / Single Leg RDL - orange band / 32kg - 10*3
Single Leg Ext - 80kg 30*3
GHR - bw 10*3
Hammer Curls - 25lbs 30*3

Played some Doubles last night for the first time in weeks, the shoulder held up nicely.

Tired coming into the gym, but managed to get through everything without too much trouble, though the Tempo work is brutal.

[gymdad150]

1/6/22

8th Cycle - Week One reps/sets

Deadlift - 180kg *1, 155kg 3*2
Glute Ham Roller - 10*3
Single Leg Ext (0-3-0) - 110kg 10*3
Cable Mid Row - 140lbs 12*3
Revs Fly 25lbs 15*4
Banded Tempo2Tempo Leg Lifts - 60sec *3
Single Leg Ext - 110kg 20*3
GHR - bw 10*3

Ugly single...all back, no legs. Need to work on creating tension right from the beginning.