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Still On The Right Side Of The Grass

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  • 2/3/21

    Volume Block Week Two - reps/sets

    Bench Single - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 87.5 / 95kg *1
    Larsen Bench - 67.5kg 8*3

    Dumbbell Bench - 60lbs 10*3
    Dumbbell Press - 40lbs 12*3
    Dumbbell Incline - 50lbs 10*3

    Hammer Curl - 60lbs 15*3
    Plank - 60sec *3
    Tri Kickbacks - 20lbs 15*3

    Touched a tad low on the chest at 95kg, which made it a bit of a struggle. Everything else was strong.

    The Tri Kickbacks are a new exercise for me (really), I now know where the long head of the Tri is....indeed I do!

    Comment


    • 2/4/21

      Volume Block Week Two - reps/sets

      Deadlift Single - 70kg 5*3, 120kg 3*3, 140kg 2*2, 160kg *2, 175kg 1*2, 185kg / 192.5kg *1
      Deadlift - 150kg 8*2
      Big Wheel Pulls focus on eccentric - 158kg 5*3

      Single Leg Hip Thrusts - 35lbs 12*3
      Cable Revs Fly - #5 12*3

      Got to lift with the big kids on the block tonight. Lot's of energy and good times!

      My work capacity s improving, and it's nights like this that move the needle.

      My Kneebola seems to be subsiding, at least to the point where I can be a little more explosive off the floor without feeling like a knife is being stuck in my knee.

      Comment


      • 2/6/21

        Volume Block Week Two - reps/sets

        SSB paused - 85kg 7*3
        Spoto Bench - 72.5kg 10*2
        Kettlebell RDLs - 80kg 15*3
        Dumbbell Bench - 60lbs 15*3
        Dumbbell Incline - 50lbs 15*3
        Wide Grip Pulldowns - 100lbs 15*3
        Hammer Curls - 45lbs 20*3
        Tri Kickbacks - 25lbs 15*3

        Workin' to get huuuuuuuggggeeee...

        Comment


        • 2/8/21

          Volume Block Week Three - reps/sets

          Squat Single - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg *2, 140kg / 147.5kg *1
          SSB - 95kg 8*3
          Belt Squat - 62.5kg 15*4
          Cable Hi Row - #15 10*5
          Cable Mid Row - #15 10*5
          Side Planks - 45sec *2

          A cranky knee made depth today, a pain in the ass. Otherwise, I felt good, with plenty of energy.

          Comment


          • 2/10/21

            Volume Block Week Three - reps/sets

            Bench Single - 50kg 5*3, 70kg 3*3, 80kg 2*2, 85.5kg *2, 92.5 / 95kg *1
            Larsen Bench - 70kg 8*3

            Dumbbell Bench - 60lbbs 10*3
            Dumbbell Press - 40lbs 12*2
            Dumbbell Incline - 50lbs 10*3

            Hammer Curl - 70lbs 10*3
            Dips - bw 10*3
            Planks - 60 sec *3

            A little sloppy at 95kg, but instead of missing it, I got it!

            Otherwise sets on short rest with the dumbbells in hand.

            Comment


            • Nice work on the bench! Must be gratifying.

              Comment


              • 2/11/21

                Volume Block Week Three - reps/sets

                Deadlift Singles - 70kg 5*3, 120kg 3*3, 140kg 2*2, 160kg*2, 177.5kg 1*2, 187.5 / 197.5kg *1
                Deadlifts - 155kg 8*2
                Big Wheel Eccentrics - 168kg 5*3
                Single Leg Hip Thrust - 40lbs 12*3
                Cable Revs Fly - #3 12*3

                Not the most confident session I've put together recently. The singles looked better than I thought.

                Back off sets went touch and go, because CARDIO.

                The Big Wheels were an RPE overshoot...by a lot. I made a note in my log book to not be so stupid.

                Comment


                • 2/13/21

                  Volume Block Week Three - reps/sets

                  Paused SSB - 90kg 7*3
                  Spoto - 70kg 10*3
                  Dumbbell RDL - 100lbs 15*3
                  Dumbell Bench - 50lbs 15*3 alternate arm
                  Dumbbell Press - 30lbs 15*3 alternate arm
                  Wide Grip Pull Down - 110lbs 15*3
                  Hammer Curls - 50lbs 20*3
                  Tri Kick Backs 15*3

                  Building back my work capacity, set by set.

                  Might need to go to straps for the dumbbell RDLs, 100lbs dumbbells are right at my grip limit for 15 reps in my left hand.

                  That alternate arm work was interesting, and a nice change of pace.

                  Comment


                  • 2/15/21

                    Volume Block Week Four - reps/sets

                    Squat - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg 1*2, 140 / 150kg *1
                    SSB - 100kg 8*3
                    Belt Squat - 40 / 50kg 15*4
                    Cable Hi Row - #9-13 *10
                    Cable Mid Row - #13-16 *10
                    Hammer Curl - 70lbs 10*3

                    I keep forgetting to put down my pre-lift warm ups to get my back, hammys and left knee ready to work:
                    Airdyne - 8-10 minutes @ 60rpm
                    Back Ext (slow eccentric)- 32kg 8*3
                    Left Leg Knee Extensions (hold and slow eccentric) - 60kg 8*3
                    Left Leg Step Downs (slow eccentric from 24" box) - bw 8*3

                    Finished week four with no issues, and not beat up...HUZZAH!!!

                    Comment



                    • 2/17/21

                      Volume Block Week Four - reps/sets

                      Bench - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 90kg / 92.5kg *1
                      Larsen Bench - 72.5kg *8, 70kg 8*2

                      Dumbbell Bench - 70lbs *7, 6*3
                      Dumbbell Press - 40lbs 10*3 alternate arm
                      Dumbbell Incline - 60lbs *7, 6*3

                      Hammer Curls / Dips - 70lbs/bw 10*3

                      Planks - 60sec *3

                      No pop in the singles today. Not beat up, just no "pop"

                      Dumbbell work was outstanding. I put the 70s and 60s in my hand for the first time, and I was actually able to do them without my shoulders blowing up. Might not have gotten the sets of 10 as written on the program, but I moved a weight that had always pinned me before today...DUMBBELL PRs!!!

                      Comment


                      • 2/18/21

                        Volume Block Week Four - reps/sets

                        Deadlift Single - 70kg 10*3, 120kg 5*2, 140 3*2, 160*2, 180 / 190kg *1
                        Deads - 150kg 8*2
                        Big Wheel Pulls (eccentric) - 160kg 5*3
                        Cable Revs Fly - #3 12*3
                        Single Leg Extentions (both legs) - 30kg 30*5
                        Step Downs (eccentric) 8*5
                        Single Leg Hip Thrust - bw 12*3

                        Knee instability issues raised it's ugly head tonight. My inability to find a stable position to pull from kept me from pulling anything more than 190kg, though that moved relatively well.

                        I finally found a more stable position on the 2nd down set - had my shins in a more vertical position. This also carried over to the Big Wheel Pulls, which went quite nicely.

                        All bitching aside, I had fun tonight. Every rep, every set gets me closer to the next level!

                        Comment


                        • 2/20/21

                          Volume Block Week Four - reps/sets

                          SSB Paused - 95kg 7*3
                          Spoto - 72.5kg 10*3
                          Dumbbell RDL - 105lbs 12*3 (straps)
                          Dumbbell Bench - 60lbs 12*3 (alternate arm)
                          Dumbbell Incline - 50lbs 12*3 (alternate arm)
                          Leg Extensions (both) - 40kg 25*6

                          Thus endeth another training block. I imagine we'll go right into the next block. I feel good (knee issues not withstanding), and I'm not beat up.

                          Had to use straps for the RDLs after I lost the 12th rep of the first set. I must say it made things easier. Not sure how I feel about that though.

                          This alternate arm approach to Dumbbell work is interesting in the fact that it allows me to focus on extension to lock out. Should help my Bench immeasurably.

                          Comment


                          • 2/22/21

                            2nd Cycle - Week One reps/sets
                            Top Single - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg *1
                            SSB - 105kg *5
                            SSB - 95kg 5*2
                            In Place Lunges - bw 10*3
                            Hamstring Curls - 20*3
                            Bent Over Dumbbells Mid Rows - 60lbs 8*4
                            B/O Revs Fly - 35lbs 8*4
                            Leg Extensions - 50kg 20*8

                            Nice start to this cycle. I forgot how awkward the lunges are for me to perform.

                            Comment


                            • 2/24/21

                              2nd Cycle - Week One reps/sets

                              Bench Single - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg 1*2, 85kg *1
                              T&G Bench - 75kg *5
                              T&G Bench - 70kg 5*2
                              Close Grip Bench - 60kg 10*3
                              Dumbbell Incline - 50lbs 12*3
                              Dumbbell Press - 35lbs 12*3
                              Paused Dips - bw 10*3
                              Tri Pulldowns - #11 10*3
                              Hammer Curls - 50lbs *20, 15, 12...sets on the minute

                              Nice start to this cycle. Getting a lot of triceps work in...
                              Everything was right in line with the projected RPE:
                              SIngle @8
                              Top Set @8
                              Close Grip @7

                              Comment


                              • 2/25/21

                                2nd Cycle - Week One reps/sets

                                Warm-Up Airdyne @60rpm 8 minutes, Back Ext - 24kg 8*3, Left Leg Ext - 50kg 8*3 (5 count eccentric), jumps from a 12 inch block 8*3

                                Deadlift - 70kg 5*3, 120kg 3*3, 140kg 3*2, 160kg *2, 175kg / 190kg *1
                                Deadlift - 155kg *5
                                Deadlift - 140kg 5*2
                                Hi Pulls (below knee) - 153kg 8*2
                                Single Leg RDL - 16 / 20 / 24kg *10
                                Dumbbell Bench - 70lbs 10*3
                                Deadbugs - 60sec *3
                                Leg Extensions - 40kg 25*3

                                Another session where the weight and reps are at the correct RPE.

                                I'm getting better with the 70lbs dumbbells on the Bench...it's gonna pay off.

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