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Still On The Right Side Of The Grass

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  • 6/30/21

    Volume Block Week Two - reps / sets

    Larsen Bench - 40kg *5, 50kg *3, 67.5kg 10*3
    Wide Grip Spoto - 72.5kg 5*5
    Dumbbell Bench - 60lbs *12, 9, 10
    Dumbbell Press- 35lbs 12*3
    LTE - 40kg *8, 6, 7, 4
    EZ Bar Curl - 8*4
    Overhead Tri Extn - 22kg 8*3
    EZ Bar Curl - 40kg 8*3
    Palof Side Steps - 12kg 60sec *3
    Lateral Raise - 15lbs 10*3

    Another hot and very humid session.

    Comment


    • Quite a lot of volume there. BTW, I was looking at the Daytona results--congratulations on being the number 4 masters 3, 93-kg lifter in the nation!

      I also checked out the master's 3 83 kg results--very intimidating. Ron Garofalo, who took first place, had numbers that would be impressive for any competitor: 518-pound squat; 297 bench; 623 deadlift.

      Comment


      • Originally posted by codgerus maximus View Post
        Quite a lot of volume there. BTW, I was looking at the Daytona results--congratulations on being the number 4 masters 3, 93-kg lifter in the nation!

        I also checked out the master's 3 83 kg results--very intimidating. Ron Garofalo, who took first place, had numbers that would be impressive for any competitor: 518-pound squat; 297 bench; 623 deadlift.
        I did not see that

        Comment


        • 7/1/21

          Volume Block Week Two - reps / sets

          Big Wheel Pulls (no belt) - 83kg 5*2, 113kg *3, 133kg 1*2, 148kg 8*3
          Belt Squats - 55kg 15*3
          RDL - 105kg 12*3
          Back Extn/Row - 45kg 12*3
          Dumbbell Bench Tempo 2 Tempo - 50lbs 12*3
          Kroc Rows (with Straps) - 80lbs 12*3
          Leg Ext - 70kg 10*3
          GHR - bw 10*3

          Blowin' up the back, top to bottom!

          Comment


          • 7/3/21

            Volume Block Week Two - reps / sets

            SSB - 72.5kg 10*3
            Bench - 75kg 5*5
            Deadlift - 145 / 165 / 175 / 185kg *1
            Fly - 40lbs 12*3
            Dumbbell Press - 40lbs 8*3
            Revs Fly - 35lbs 12*3
            Wide Grip Pulldown - 120lbs 10*3
            Dumbbell Bench (3-0-3) - 50lbs 8*3

            Poor night's sleep (like none), good session...I'm surprised.

            Knee feels good, Bench was solid, Deads were strong and beltless.

            Comment


            • 6/5/21

              Volume Block Week Three - reps / sets

              SSB - eb *5, 60kg *5, 75kg *3, 85kg 10*3
              Belt Squats (3-0-0) - 55kg 10*3
              Hip Thrusts - 115kg 12*3
              Cable Mid Rows - 115lbs 15*3
              Back Extn - 16kg 15*3
              Palof Press - 24kg 15*3
              Leg Extn (0-3-0) - 70kg 8*3

              Another really hot and humid session. Had to take time between reps on the Squats...it was miserable.

              Good session though. Wet, but good!

              Comment


              • 7/7/21

                Volume Block Week Three - reps / sets

                Larsen Bench - 40kg *5, 50kg *3, 60kg *2, 70 / 68.5 / 67.5kg *10
                Wide Grip Spoto - 75kg 5*5
                Dumbbell Bench - 60lbs 12*3
                Dumbbell Press - 40lbs 10*3
                LTE - 35kg *12, 12, 9
                Overhead Tri Extn.- 22kg 12*3
                Hammer Curls - 60lbs 12*3

                Good session. Got in early so I could get home to watch England V Denmark this afternoon.

                With England down by one midway through the first half...wait, wait...make that TIED AT 1-1!!!

                Good call by me.

                Comment


                • 7/8/21

                  Volume Block Week Three - reps / sets

                  Big Wheel Pulls - 83kg 5*2, 123kg *3, 143kg *2, 153kg 8*3
                  Belt Squat - 60kg 15*3
                  RDL - 110kg 12*3
                  Dumbbell Bench (3-0-3) 15*3
                  Kroc Rows - 80lbs 12*3
                  Back Ext / Row - 36kg 10*3
                  Leg Ext - 70kg 15*3

                  Good, strong session. Hard to find anything to carp about.

                  We're holding a meet on Saturday, so the gym is closed all day. Gonna have to do Day Four tomorrow!?!? We'll see just how far I've come on the recovery road. I haven't done a back to back day 3/4 since before cancer treatments. I feel pretty good...so we'll see.

                  Comment


                  • 7/9/21

                    Volume Block Week Three - reps / sets

                    SSB - 75kg 10*3
                    Bench - 77.5kg 5*5
                    Deadlift - 140/50/60/70/80/90kg *1
                    Dumbbell Fly - 45lbs 12*3
                    Dumbbell Press - 45lbs 8*3
                    Dumbbell Revs Fly - 35lbs 12*3

                    Went hands free on the SSB, made it a whole lot easier. Foot position on the Bench continues to pay dividends. Deads were a little tired, hips kept shooting up before shoulders engaged.

                    Still, for back to back session, today went really nicely...I survived!

                    Comment


                    • 7/12/21

                      Volume Block Week Four - reps / sets

                      SSB - 90kg 10*3
                      Belt Squat 3-0-0 - 65kg 10*3
                      Hip Thrust - 120kg 12*3
                      Cable Mid Row - 120lbs 15*3
                      Back Extn - 18kg 15*3
                      Leg Extn - 80kg 15*3

                      Hard session. Still tired from day 3/4 back to back and the meet Saturday.

                      Lot's of caffeine and a belt made the SSB possible. I survived the session...

                      Comment


                      • 7/14/21

                        Volume Block Week Four - reps / sets

                        Larsen Bench - 72.5 / 70 / 67.5kg *10
                        Wide Grip Spoto - 77.5kg 5*5
                        Dumbbell Bench - 60lbs *12, 12, 6
                        Dumbbell Press - 40lbs 12*3
                        LTE - 35kg 12*3
                        Overhead Tri Ext - 24kg 12*3
                        Hammer Curls - 70lbs 12*3

                        Went into the RPE 9 red zone on the Larsen and Spoto, but it weeks four...so it's ok.

                        Comment


                        • Dumbbell Press - 40lbs 12*3
                          Those high-rep presses are tough. Even harder, I think, with dumbbells.

                          Comment


                          • 7/15/21

                            Volume Block Week Four - reps / sets

                            Big Wheel Pulls - 158kg 8*3
                            Belt Squat - 65kg 15*3
                            RDL - 115kg 12*3
                            Dumbbell Bench (3-0-3) - 50lbs 15*3
                            Kroc Rows - 80lbs 12*3
                            Leg Extn. - 80kg 15*6
                            Glute Ham Raise - 15*3

                            Long, hot, wet session. Felt good throughout though...

                            Comment


                            • 7/17/21

                              Volume Block Week Four - reps / sets

                              SSB - 80kg 10*3
                              Bench - 80kg 5*5
                              Deadlift - 125 / 155 / 175 / 185kg *1
                              Leg Extn - 80kg 10*5
                              GHR - 16kg 10*3

                              Thus endeth the first month of this cycle. I little tired today, which cut the Deadlifts short of 195kg.

                              The positives: healthy, didn't miss any sessions, didn't miss any reps or sets of the main work (did miss some successories)

                              The negatives: none

                              Comment


                              • 7/19/21

                                Cycle Two / Week One - rep/sets

                                SSB - 77.5kg 7*3
                                Paused SSB - 100kg 1*3
                                Belt Squat RDL - 100kg 10*3
                                Dumbbell Revs Fly - 35lbs 12*3
                                Barbell Row - 70kg 12*3
                                Cable Mid Row - 100lbs 12*3
                                Leg Ext - 50kg 20*3
                                Palof Holds - 22kg 45sec *3
                                GHR - 8kg 15*3
                                Planks - 60 Sec *3

                                Looked easy on paper...not so easy in practice.

                                Palof Holds AND Planks...my coach woke up to day and chose violence.

                                Comment

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