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  • 5/15/21

    Fourth Cycle Week Three - reps/sets

    Squat 2 Box (18") - 120kg 5*2
    3 Count Bench - 75kg 4*2
    Belt Squat - 60kg 5*3
    IYT - 6kg 10*3
    Neutral Grip Pulldown - 120lbs 12*3
    Leg Extensions - 60kg 15*4

    120kg felt good, no pain, good positioning.

    Needed a day like today to help get my head right. It's nice to feel good, and somewhat strong under the bar going into meet prep.

    Four weeks out!

    ...oh yeah, I forgot: I am going to Daytona, flights are booked and room is reserved!

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    • 5/17/21

      Meet Prep - Four Weeks Out reps/sets

      Squat - 60kg 5*3, 80kg 3*3, 100kg 2*3, 110 / 120 / 130 / 140kg *1
      Squat 2 Box - 125kg 1*3
      Kettlebell Squats - 36kg 10*2
      Wide Grip Pulldown - 110lbs 12*3
      Palof Holds - 60sec *3
      Leg Extn - 60kg 20*3

      Progressing without the box on the main work. For the first Squats without a box, the depth was OK. 140kg moved nicely.

      Got to get used to the decreased work load...again. It gets me every time. I don't know what to do with all the extra time available during a peaking cycle...#firstworldproblems !

      Comment


      • 5/19/21

        Meet Prep - Four Weeks Out reps/sets

        Bench - 50kg 3*5, 60kg 3*3, 70kg 2*3, 77.5kg *2, 85kg 1*2, 92.5kg x/*1
        Overload Single - 102.5kg *1
        Down Sets 82.5kg 1*3
        Larsen Bench - 70kg 5*3
        Single Arm Incline Dumbbell - 50lbs 12*2
        LTE - 35kg *15, 40kg *10
        Curlz - 35/40kg *15
        Overhead Tri Extension - 20kg 15*2
        Curlz 40kg 15*2

        Way too hot and humid today...right from Winter to Summer, with no Spring to speak of...grrrrrrrr.

        Missed at 92.5 the first time, and hit it on the second, but it was ugly. I'm blaming the heat and the fact that I'm sitting at 196lbs at the moment. I'm eating "well", I just can't eat enough at a sitting to make up for the increased "cardio" I'm doing these days.

        I'm trying out the overload single to see if I can get over my being so damn uncomfortable with a heavy weight in my hands. There really is no excuse for being stuck in the mid 90's for this long (don't ask, it can be measured in dog years).

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        • 5/20/21

          Meet Prep - Four Weeks Out reps/sets

          Deadlift - 70kg 5*3, 120kg 3*3, 150kg 2*3, 175kg 1*2, 187.5kg *1
          Big Wheel Pulls - 203.5kg *1, 188kg 2*3
          Kettlebell Trap Bar Squats (I don't know what the fuck to call it, it's a strange exercise) 160lbs 12*3
          Single Leg Hip Thrusts - 50lbs 12*3
          Kroc Rows - 80lbs 10*3
          Leg Extensions - 70kg 20*3

          Pulls from the floor moved smoothly. I forgot to push through the floor to initiate the pull at 187.5kg. I need to be better about that.

          Got a single in at 203kg on the Big Wheels and then dropped it to 188kg to finish the proscribed sets. No sense being really stupid this close to Natls.

          The Kettlebell work is supposed to mimic a trap bar movement, but using Kettlebells instead of a Trap Bar. So it ends up being sort of a Squat...I have no idea what the training effect is supposed to be, but if coach puts it in the program, it get's done...

          Comment


          • 5/22/21

            Meet Prep - Four Weeks Out reps/sets

            Squat 2 Box (@7) - 125kg 1*3
            Paused Bench (@8) - 82.5kg 3*3
            Belt Squat - 70kg 10*3
            Cable Hi Row - 35kg 10*3
            Leg Extension - 80kg 10*3
            Nordic Hamstring Curl - bw 10*3
            Dead Bug - 60sec *3

            Pssst...I feel pretty good at the moment (knock wood).

            I'll say no more on the subject.

            Comment


            • 5/24/21

              Meet Prep - Three Weeks Out reps/sets

              Squat - 60kg 5*3, 80kg 3*3, 100kg 2*3, 120kg *2, 130 / 140 / 147.5kg *1
              Squat 2 Box - 130kg 1*3
              Kettlebell Goblet Squat - 40kg 10*2
              wide Grip Pulldown - 120lbs 12*3
              Leg Extension - 80kg 10*3

              Good Singles: to depth, and well under control. Nice to be able to hit 147.5kg with no hype, just taking care of business / another day at the office.

              Knee continues to feel good coming into, and out of these sessions

              Comment


              • Looking good!

                Comment


                • Originally posted by codgerus maximus View Post
                  Looking good!
                  Thanks Tim...

                  Comment


                  • 5/26/21

                    Meet Prep - Three Weeks Out reps/sets

                    Bench - 50kg 5*3, 60kg 4*3, 70kg 3*2, 77.5kg 2*2, 85kg 1*2, 93kg *1
                    Assisted Overload Single - 108kg *1
                    Down Sets - 85kg 1*3
                    Larsen - 72.5kg 5*3
                    Single Arm Dumbbell Incline Bench - 60lbs *10, 5*2
                    LTE - 35/37.5kg 15*2
                    Overhead Tri Extension - 20kg 15*2
                    Hammer Curls - 70lbs 10*4

                    Good day on the Bench. Got some acupuncture work done on my right shoulder, and it feels much better. Additionally, I've broken down and purchased some "weight gainer" from Optimum Nutrition...the extra easy calories and carbs are already making a difference as my weight is finally back over 200lbs for the first time in months after hovering around 195/6.

                    Eat your way to a bigger Bench...who knew?!?!

                    Comment


                    • 5/27/21

                      Meet Prep - Three Weeks Out reps/sets

                      Deadlift - 70kg 5*3, 120kg 4*3, 145kg 3*3, 165kg *2
                      Below Knee Pulls - 153kg 3*5
                      Kroc Rows - 70lbs 10*3
                      Leg Extension - 60kg 20*3
                      Belt Squat - 65kg 5*5

                      QL flared up again...grumble, grumble, grumble...

                      No injury incurred, just very tight. Pulling anything higher the 165kg from the floor would have been imprudent.

                      Comment


                      • 5/29/21

                        Meet Prep - Three Weeks Out reps/sets

                        Bench - 80 /82.5 / 85kg *3
                        Squat 2 Box - 120kg 1*3
                        Belt Squats - 72.5kg 10*3
                        Cable Hi Row - 40kg 10*5
                        Leg Extn - 70kg 10*5
                        Paused Leg Extn - 70kg 10*3

                        My QL is extremely stiff, not painful...just stiff.

                        Made Squats interesting, but 120 was a manageable rpe7.

                        I forgot to pause the Bench, but it felt strong at rpe8.

                        I figure if I can get inn this kinda work being somewhat compromised, I'm doing OK.

                        Comment


                        • 5/31/21

                          Meet Prep - Two Weeks Out reps/sets

                          Squat - 60kg 5*3, 80kg 4*2, 100kg 3*3, 110kg 2*2, 120kg *2, 130 / 140 / 150kg *1
                          Squat 2 Box - 120 / 125 / 130kg *1
                          Goblet Squat - 28 / 32kg *10
                          Wide Grip Pull Down - 130lbs 12*3
                          Paused Leg Extn - 70kg 10*3
                          Hammer Curls - 70lbs 10*3
                          Palof Holds - 60sec *3

                          Cranky knee today, plus being a little tired made the the squat at 150kg tough...thanks to the spotter for the assist.

                          My QL is feeling better, Never felt it on the Squats...which is nice!

                          Comment


                          • 6/2/21

                            Meet Prep - Two Weeks Out reps/sets

                            Competition Bench - 50kg 5*3, 65kg 3*3, 75kg 2*3, 82.5kg *2, 90kg 1*2, 95kg *1
                            Down Sets - 85kg 1*3
                            Larsen Bench - 75kg 5*3
                            Single Arm Dumbbell Incline - 45kg 10*2
                            LTE - 30kg 15*2
                            EZ Bar Curls - 30kg 15*2
                            Overhead Tri Extn. - 16kg 15*2
                            EZ Bar Curls - 30kg 15*2

                            95kg moved really nicely...unfortunately my ass came of the Bench ever so slightly. That said, I got this lift, with commands, and it wasn't even hard.

                            Dialing back the assistance work as we start the taper.

                            Comment


                            • 6/3/21

                              Meet Prep - Two Weeks Out reps/sets

                              Deadlift - 70kg 5*3, 120kg *3, 140kg*2, 160kg *1, 180kg *1, 190kg *1
                              Big Wheel Pulls - 183kg 1*3
                              Kettlebell Trap Bar - 140lbs 12*3
                              Kroc Rows - 80lbs 10*3
                              Leg Extensions - 80kg 10*5
                              Nordic Hamstring Curls - bw 10*5

                              Came into today's session with a QL that was still tight...I was concerned.

                              Coach had me cut way, way back on the warm up sets (as you can see). His reasoning was that I was doing enough warm up on the Treadmill and Airdyne, I didn't need to crush myself pulling needless sets and reps as well.

                              I went "mad scientist" and changed my stance (again) in hopes of taking some load off my lower back, and not incur any knee pain.
                              I pushed my knees way forward of where I normally do: vertical shins = no pain, but loads up the back; slight knee flexion = pain, but a better pulling position; knees way forward of normal = no knee pain, no lower back strain, and get this POWERFUL.

                              My coach almost lost his shit when he saw the pulls at 160/180/190. He's been trying to get me into my quads, and out of horsing the bar up with my lower back since I joined his gym.

                              It was nice to pull without feeling like my back was gonna blow up, and equally nice to not have pain in my set up (finally).

                              I'm finally able to take a deep breath, and allow myself to get excited about going to Daytona. I probably won't pull 500lbs at this meet, but at least I won't embarrass myself either.

                              Comment


                              • I pushed my knees way forward of where I normally do: vertical shins = no pain, but loads up the back; slight knee flexion = pain, but a better pulling position; knees way forward of normal = no knee pain, no lower back strain, and get this POWERFUL.
                                That's great! And interesting to see how you adjusted, guided by what felt right.

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