Still On The Right Side Of The Grass

[codgerus maximus]

Bench - 70kg 10*6

Man, and I thought I was doing a lot of bench volume with 35 reps!

[gymdad150]

12/10/18

Cycle Two. Week Three. rep/sets

HB Squat - 112.5kg 7*3, 100kg 7*3

Step-Ups - 90lbs 8*3
BSS - 70lbs 8*3

Pendlay Rows - 85kg 10*3
Back Ext - 25kg 10*3

Solid session. Took a bit more time on the top sets 10 minutes or so...whadda ya gonna do?!?!

[gymdad150]

12/12/18

Cycle Two Week Three reps/sets

Paused Bench - 90kg *1

T&G Bench - 85kg *6, *5/1, *4/2, 75kg 6*4
Tempo Spoto Bench - 65kg 6*5

Dumbbell Incline Bench - 50lbs 8*3
Dumbbell Press - 45lbs 8*3

Dips - +8kg 8*3
Tri Pulldowns - 40kg 8*3

Better Bench day: More reps on the top sets and better speed.

[gymdad150]

12/13/18

Cycle Two Week Three reps/sets

Deadlift - 190kg *3, 170kg 6*3
Paused Deadlifts - 160kg 2*8

Bench - 75kg 6*3
Kroc Rows - 80lbs 10*4

Missed the top set badly, was supposed to have been for 6.

That said, I'm not running around with my hair on fire. I was tired coming into the session, as well as too in my head about the top set. We'll come back and get it next week.

Those Paused Deads were a handful.

[codgerus maximus]

Still an impressive amount of pulling volume and a very challenging top set.

[gymdad150]

Still an impressive amount of pulling volume and a very challenging top set.

Thanks Codge.

I got too caught up in hitting the top set as it would have been a huge PR, belted or beltless (as was the case).

185kg moved so easily last week that I have cause for concern.

I get ahead of myself every once in a while...well, more often than not - but I'm working on controlling my mental prep.

[gymdad150]

12/15/18

Cycle Two Week Three reps/sets

SBD Saturday

T&G Bench - 72.5kg 10*5
Safety Squat Bar - 90kg - 8*4
Block Pulls - 175kg 6*5
Press - 55kg 5*3

Not quite as peppy as last Saturday, but we kept to regular rest intervals of 5-6 minutes.

[gymdad150]

12/17/18

Cycle Two week Four reps/sets

HB Squat (beltless) - 117.5kg 7*3, 105kg 7*3

Step-Ups - 100lbs 10*3
Lunges - 70lbs 8*3

Back Ext - 25kg 10*3

Nice days work...

[codgerus maximus]

Quite a lot of squatting there. I think high-rep squats are my least favorite lift.

[gymdad150]

12/19/18

Cycle Two Week Four reps/sets

Paused Bench - 90kg *1
T&G Bench - 85kg 6*3, 77.5kg 6*5
Tempo Spoto Bench - 67.5kg 6*5

Dumbbell Incline Bench - 50lbs 8*3
Dumbbell Press - 45lbs 8*3

Tri Pulldowns - 42.5kg 10*3

Finally, a good Bench session. Tweaked the warm-up process, and it paid immediate dividends.

Squat and Bench goals accomplished for this cycle. Let's get the Deads tomorrow!

[gymdad150]

12/20/18

Cycle Two Week Four reps/sets

Deadlift (beltless) - 190kg *6 PR, 170kg 6*3
Paused Deadlifts - 160kg 2*8

Bench - 75kg 6*3 on three minutes rest!

Got Em!

Big day, big week, extremely excited about the training this cycle.

Those new requirements for Raw Natls are doable!

[codgerus maximus]

Deadlift (beltless) - 190kg *6 PR

Fantastic! Congrats on the PR.

[gymdad150]

12/22/18

Cycle Two Week Four reps/sets

SBD Saturday

T&G Bench - 75kg 10*6
SSB - 95kg 8*4
Block Pulls - 155kg 6*5

I'm officially tired...

By the time I got to the Block Pull, I was shot. And that's why they got done at 155kg...

De-Load during Christmas week - YAY!

[gymdad150]

12/24/18

De-Load Week reps/sets

HB Squat - belted 110 / 112.5 / 115kg *2

Paused Belt Squat - 50kg 5*3

Paused Back Ext - 25kg 5*3

Paused Ab Hold - bw 3*30 seconds

Nice easy day...

[gymdad150]

12/27/18

De-Load Week reps/sets

Bench - 95kg *1, 100kg*X, 90kg 1*4

Dips - bw 15*3
Tri Pulldowns - 20kg 20*3
LTE - 30kg 15*3
Green Band Tri Extensions - 20*3

Hammer Curls - 35lbs 25*3

Coach had me work up to a smooth single at 95kg. Things moved well enough, he thought a run at 100kg was reasonable. Got stuck about 6 inches of the chest...the normal sticking point for me. Nice thing was that the weight felt OK in my hands and I was in control of the bar on the descent.

After that he said: "burn up the triceps"...and so I did!