Still On The Right Side Of The Grass

[gymdad150]

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.

[codgerus maximus]

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.

[gymdad150]

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

[gymdad150]

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!

[gymdad150]

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.

[gymdad150]

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!

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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!

[gymdad150]

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...

[gymdad150]

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.

[codgerus maximus]

Dumbbell Press - 40lbs 12*3

Those high-rep presses are tough. Even harder, I think, with dumbbells.

[gymdad150]

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...

[gymdad150]

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

[gymdad150]

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.