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Still On The Right Side Of The Grass

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  • 3/17/21

    2nd Cycle - Week Four reps/sets

    Bench - 50kg 5*3, 60kg 3*3, 70kg 3*2, 77.5kg *2, 85 / 92.5kg *1
    Bench - 82.5kg *5
    Bench - 77.5kg 5*2
    Close Grip - 67.5kg 10*3
    Dumbbell Incline - 50lbs 12*3
    LTE - 40kg 5*3
    Tri Pulldowns - #14 5*3
    Leg Extensions (l/r) - 50kg 30*9

    Single at 92.5kg wasn't the best display.

    Overshot RPE on the rest of the session. Though I did stop myself from real stupidity in the Incline work, by dropping the weight from 60lbs to 50lbs.

    Just one of those sessions...

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    • 3/18/21

      2nd Cycle - Week Four reps/sets

      Deadlift - 70kg 5*3, 120kg 3*3, 145kg 3*2, 165kg 2*2, 180kg *2, 195kg *1, 205kg *3/4
      Deadlift - 160kg *3
      Deadlift - 140 kg 3*3
      Below Knee Big Wheel Pulls - 155kg 5*3
      Single LEg RDL - 70lbs 12*3
      Dumbbell Bench - 60lbs 12*3
      Leg Extensions - 70kg 15*3
      Nordic Hamstring Curls - 10*3
      Leg Extensions - 70kg 15*3

      Almost had a disaster occur at 205kg. Fortunately it appears to just be a cramp and not a pull...phew!

      Found a way to get the rest of the session in, albeit at lower weight and lower rep scheme...just did more sets.

      If I could continue to get work in at those weights, I'm not to concerned about any real damage being done.

      Comment


      • Almost had a disaster occur at 205kg. Fortunately it appears to just be a cramp and not a pull...phew!
        Glad to hear nothing was damaged during that heavy pull. That weight is definitely in the daunting zone.

        Comment


        • Originally posted by codgerus maximus View Post

          Glad to hear nothing was damaged during that heavy pull. That weight is definitely in the daunting zone.
          Yeah, I was stupid...I got lucky!

          Comment


          • 3/20/21

            2nd Cycle - Week Four reps/sets

            Squat - 100 /105 / 110kg *8
            Bench - 70 / 72.5 / 75kg *8
            Deficit Deads - 115 / 125 / 135kg *5
            Leg Ext (l/r) - 70kg 20*5
            Nordic Hamstring Curls - bw 10*5

            And another block is in the books. Thursday's efforts left me felling a bit beat up. So I worked into the session, as opposed to sets across. Kept the RPE in the 7 range...

            Might have a de-load coming up, might be going into the next training block...who knows???

            Based on how I was feeling this morning, I think a de-load is in order.

            12 weeks out...

            Comment


            • 3/22/21

              Cycle Three Week One - reps/sets

              Squat - 70kg 5*4, 90kg 3*3, 110kg 2*3, 130kg 1*2, 142.5kg *1
              Squat - 110kg 7*2
              Paused Belt Squat - 60kg 10*3
              Single Arm Hi Row - #9 12*3
              In Place Lunge - 32kg 10*3
              Leg Ext (l/r) - 40kg 40*3

              Reset the numbers. Looking to keep everything around RPE 8...best laid plans and all that.

              Comment



              • 3/24/21

                Cycle Three Week One - reps/sets

                Bench - 50kg 7*3, 60kg 5*3, 70kg 3*2, 77.5kg *2, 85kg *1, 90 / 85.5kg *1
                Paused Bench - 70kg 7*2
                Spoto - 65kg 7*3
                Single Arm Incline Dumbbell - 45kg 10*3
                LTE - 30kg 10*3
                Dips - bw 10*3
                Swiss Ball Plank - 45sec *3
                Leg Ext (l/r) - 60kg 20*3

                We go to micro loading to see if we can get this Bench to move...

                Comment


                • We go to micro loading to see if we can get this Bench to move...
                  I have a set of 6 washers that fit just right over an olympic bar. Each pair weighs 1.25 pounds. Lately I've been micro-loading my deadlifts, so I've been adding about half a percent to the bar each week!

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                  • 3/25/21

                    Cycle Three Week One - reps/sets

                    Deadlift - 75kg 7*3, 125kg 5*3, 145kg 3*2, 165kg *2, 185kg X, 195kg...LOL!

                    Low Big Wheel Pulls - 180kg *1, 195kg *1
                    LBWP - 155kg 7*2
                    Banded Goodmornings - Grey band 12*3
                    Pulldowns - 100lbs 10*4
                    Kroc Rows - 80lbs 8*3
                    Dead Bugs - 60sec *3

                    Da pigeons have come to roost...

                    What ever is going on in my knee joint has finally made it impossible to get into proper position to pull effectively, efficiently, and most importantly - safely.

                    Low Big Wheel Pulls are pushing it. Hi Big Wheel Pulls are no problem...

                    And so, I'm set up for a session with an orthopod tomorrow: Imaging and consult.

                    I've been putting this off since August, hoping it would resolve itself...

                    Comment


                    • What ever is going on in my knee joint has finally made it impossible to get into proper position to pull effectively, efficiently, and most importantly - safely.
                      Sorry to hear your knee is still bothering you. I hope it is something that will just take some more time to get back to normal. It seems like a good sign that you can still pull more than 300 pounds.

                      Comment


                      • 3/26/21

                        Back from the Orthopaedic specialist...

                        Fortunately, I have no ligament damage...annnnnd I have no cartilage damage, BECAUSE I HAVE NO CARTILAGE LEFT.

                        The diagnosis is "advanced arthritis". There is nothing that can be done, save a knee replacement sometime down the line when the pain is too much to work around.

                        So, at this point in time we work in ranges of movement where we can. I think the available movement patterns will allow for a robust enough training effect to still "compete".

                        Wadda ya gonna do, not train?

                        No points are given at the end of the day for a body turned in unused!!!

                        Comment


                        • This aging business, did we sign up for this? I trust we'll still get to share a platform one of these days, even if we have to hobble up to it.
                          Does the knee bother you when you're not training?

                          Comment


                          • Originally posted by codgerus maximus View Post
                            This aging business, did we sign up for this? I trust we'll still get to share a platform one of these days, even if we have to hobble up to it.
                            Does the knee bother you when you're not training?
                            In all honesty, yes. I find that playing golf is almost out of the question...I can't get over to my left side easily / comfortably. Walking long distances make my knee stiffen up. Let it stay in a "bent" position for any period of time, and it takes a moment to straighten it so I can stand on it. Haven't played any Squash since everything went into lockdown, but I imagine moving about the court wouldn't be easy, and the morning after would be "interesting".

                            Sounds shitty, but I've gotten somewhat used to it.

                            I'm gonna keep at this powerlifitng thing regardless...

                            Comment


                            • 3/27/21

                              Cycle Three Week One - reps/sets

                              Paused SSB (@7) - 90kg 5*3
                              Paused Bench (@7) - 77.5kg 3*3
                              Cable RDL - #16 10*3
                              Revs Fly - 45lbs 10*3
                              Dumbbell Press tempo down - 25lbs 10*4
                              Planks - 60sec *3
                              Hammer Curls - 70lbs 10*3
                              Tri Pulldown - #10 10*3
                              Leg Extensions (l/r) - 50kg 20*3

                              Pretty easy Saturday session. I stayed at the appropriate RPE as requested...I'm such an adult.

                              Comment


                              • Great to see you still hard at it, Chas. And between your coach and the BBM staff you have a lot of resources to draw on.

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