Still On The Right Side Of The Grass

[codgerus maximus]

my coach woke up to day and chose violence.

That was thoughtful of him.

[gymdad150]

That was thoughtful of him.

And he did it again today

[gymdad150]

7/21/21

Cycle Two / Week One - rep/sets

Larsen Bench - 62.5kg 8*3
Spoto Larsen - 72.5 / 77.5 / 80kg *3
Single Arm Dumbbell Incline - 45lbs 10*3
Shoulder Cluster - 10lbs 10*3
IYT - 15lbs 10*3
Dips - bw 10*3
Hammer Curls - 70lbs 10*3
Tri Pushdowns - 26kg 10*3
Hammer Curls - 70lbs 10*3

Starting this cycle 15% less than where we ended, this allowed me to pause all the reps ( 'cause I need the work). Spoto work was supposed to be @rpe8, and I think we hit it with the last set.

The shoulder work was brutal, coach did it to me again. Dips and Pushdowns are the "tri" work this cycle.

[gymdad150]

7/22/21

Cycle Two / Week One - rep/sets

Big Wheel Pulls - 138kg 6*3
Belt Squat (3-0-0) 55kg 12*4
Close Grip Bench - 60 / 62.5 / 65kg *7
Revs FLy 10*3
Kroc ROws - 80lbs 10*3
Single Leg Landmine RDL - 40kg 10*3
Planks - 60sec *3
Leg Extn - 80kg 12*3

Slipped a red plate under the feet to bring me closer to a normal set-up for the Deadlift. I figure it will take at least one more red before I'm fully in a proper position to pull from the floor...so this cycle and one more.

Landmine RDLs were a study in my being uncoordinated...but I figured it out on the last set.

[gymdad150]

7/24/21

Cycle Two / Week One - rep/sets

SSB (3-0-0) rpe 7 - 100kg 3*3
Paused Bench rpe 7 - 80kg 3*3
Deadlifts rpe 8 - 183kg 3*3

An SBD Saturday throwback to the old days. More than one top set, and at intensity levels not seen for and SBD Saturday for a long, long time.

SSB were hard as both knees were cranky from all golf yesterday.

Bench was solid

Deads were very good. Not fully on the floor, but a closer than we've been able to get them for rep work, and at these weights. And they were beltless and for sets...sets I say!

[gymdad150]

7/26/21

Cycle Two / Week Two - rep/sets

SSB - 85kg 7*3
Paused SSB - 105kg 1*3
Belt Squat RDL - 100kg 10*3
Rev Fly - 35lbs 12*3
Cable Mid Row - 120lbs 12*3
Row - 70kg 12*3
Palof Hold - 22kg 45sec*3
Planks - 60sec arms extended
Leg Ext (0-3-0) - 80kg 10*3

Nothing extraordinary with the session, just settling in and getting after it, with little stopping for chit chat.

[gymdad150]

7/28/21

Cycle Two / Week Two - rep/sets

Larsen Bench - 65kg 8*3
Spoto Larsen - 77.5/80/82.5kg *3
Single Arm Incline - 50lbs 10*3
Shoulder Cluster - 10lbs 10*3
IYT - 15lbs 10*3
Dips - bw +6kg 10*3
Tri Pushdown - 30kg 10*3
Hammer Curls - 80lbs 10*3

A surprisingly spritely Bench day. Haven't had one of those in many moons.

[gymdad150]

7/29/21

Cycle Two / Week Two - rep/sets

Big Wheel Pulls (45lbs plate) - 148kg 6*3
Belt Squats (3-0-0) - 60lbs 12*4
Single Leg Landmine RDL - 45kg 8*4
Close Grip Bench - 62.5 / 65 / 67.5kg *7
Revs Fly - 40lbs 10*3
Kroc Rows - 80lbs 10*3
Leg Extn - 80kg 15*3
GHR - bw 10*3

Getting closer to the bar. Today I used a 45lbs plate to stand on.

Thursday's are long ass days...

[gymdad150]

7/31/21

Cycle Two / Week Two - rep/sets

SSB 3-0-0 105kg 3*3
Paused Bench - 85kg 3*3
Big Wheel Pulls (off 45lbs plate) - 193kg 3*3
Dumbbell Bench - 60lbs 8*3
Fly - 45lbs 8*3
Revs Fly - 40lbs 8*3
Leg Extn - 50kg 30*3
GHR - bw 15*3

A really solid SBD Saturday. Beltless SSB at tempo, solid paused Bench, outstanding beltless Pulls...what's not to like.

[codgerus maximus]

• That looks like a very challenging, well-rounded workout.

[gymdad150]

• That looks like a very challenging, well-rounded workout.

Getting back to the "old me"...

[gymdad150]

8/2/21

Cycle Two / Week Three - rep/sets
SSB - 90kg 7*3
Paused SSB - 110kg 1*3
Belt Squat RDL - 130kg 10*3
Rev Fly - 40lbs 10*3
Cable Mid Row - 140lbs 10*3
Leg Extn - 80kg *20, 90kg *15, 100kg 10*3

Good session.

[gymdad150]

8/3/21

Cycle Two / Week Three - rep/sets

Larsen Bench - 67.5kg 7*3
Spoto Larsen - 80 / 77.5 / 75kg *3
Single Arm Incline - 50lbs 10*3
Shoulder Cluster - 10lbs 10*3
IYT - 15lbs 10*3
Dips - bw 10*3
Hammer Curls - 60lbs 15*3
Tri Pushdown - 30kg 10*3
Hammer Curls - 60lbs 15*3

Hard day outside the gym and under the bar...too much fun yesterday left me flat today.

Hopefully tomorrow will be better.

[gymdad150]

8/3/21

Cycle Two / Week Three - rep/sets

Big Wheel Pulls (45lbs plate) - 158kg 6*3
Belt Squat (3-0-0) - 50 / 55 / 60 / 65kg *12
RDL - 118kg 8*4
Close Grip Bench - 65 / 67.5 / 70 / 72.5kg *7
Revs Fly - 40lbs 10*3
Leg Ext - 90 / 100 / 110kg *15
Kroc Rows - 90lbs 10*3
Leg Ext - 110kg 15*3

Started off slow, but ended strong...

[gymdad150]

8/7/21

Cycle Two / Week Three - rep/sets

SSB (3-0-0) - 110kg 3*3
Paused Bench - 85kg 3*3
Big Wheel Pulls (45lbs plate) - 173kg 3*3
Dumbbell Bench - 60lbs 8*3
Leg Ext - 110kg 10*3
GHR - +12kg 10*3

Back was a little cranky from all the golf Thursday and Friday, had to back off the BWPs to 173kg.

Squats and Bench were solid.

Week Three in the books!