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  • my coach woke up to day and chose violence.
    That was thoughtful of him.

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    • Originally posted by codgerus maximus View Post

      That was thoughtful of him.
      And he did it again today

      Comment


      • 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.

        Comment


        • 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.

          Comment


          • 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!

            Comment


            • 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.
              Last edited by gymdad150; 07-26-2021, 11:26 PM.

              Comment


              • 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.

                Comment


                • 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...

                  Comment


                  • 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.

                    Comment


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

                      Comment


                      • Originally posted by codgerus maximus View Post
                        • That looks like a very challenging, well-rounded workout.
                        Getting back to the "old me"...

                        Comment


                        • 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.

                          Comment


                          • 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.

                            Comment


                            • 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...

                              Comment


                              • 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!

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