Still On The Right Side Of The Grass

[codgerus maximus]

A nice way to wrap up the year!

[gymdad150]

12/29/18

De-Load Week reps/sets

Bench - 90kg 1*5 all paused
Low Bar Squat - 105kg 2*4
Deficit Deads - 130kg 6*5

Meet prep starts Monday...

[codgerus maximus]

Meet prep starts Monday...

Which meet will you be entering?

[gymdad150]

Which meet will you be entering?

A local event called Mustache Mayhem, in mid February. The event has been tweaked to include Weightlifting and a Super Total to boot. Looking at over 100+ Powerlifter, not sure how many Weightlifters. I think there will be about 14 people who will attempt the Super Total.

Looking to hit the following:
Sq - 165-170kg
B - 100kg
DL - 220-222.5kg

Basically the same numbers I was looking for in Spokane.

I'm planning on one more local meet in July to hit the magic numbers for Raw Natl qualifying - god willing.
I'm extremely fortunate that we have a good reputation and can attract enough participants for two to three events in WNY each year.

[codgerus maximus]

Looks like you're closing in on those numbers and set to blast past them by July!

[gymdad150]

12/31/18

Cycle Three Week One reps/sets

Belted work

LBS - 122.5kg *6, 110kg 6*5
Tempo HBS - 95kg 5*3
Belt Squat - 40kg 20*2

Cable Mid Row - 40/50/60kg *10
Wide Grip Pulldowns - 40/50/60kg *10

This is a three week cycle, followed by another three week cycle which goes right into the meet with no de-load

[gymdad150]

1/2/19

Cycle Three Week One reps/sets

Paused Bench - 87.5kg *4, 80kg 4*5
Wide Grip Bench - 72.5kg 7*4
Close Grip Bench - 60kg 7*4

Press - 45kg 5*5
Dumbbell Bench - 50lbs 10*3
Dumbbell Lat Raise - 30lbs 10*3
Tri Pulldowns - 40kg 10*3

Best paused Bench I've done to date. Didn't freak out one the last rep, with the bar on the chest. Today was an unexpected victory...

[codgerus maximus]

Best paused Bench I've done to date. Didn't freak out one the last rep, with the bar on the chest. Today was an unexpected victory...

A strong start for the new year.

[gymdad150]

1/3/19

Cycle Three Week One rep/sets

Deadlift (belted) - 195kg *4, 175kg 4*3
Block Pulls - 165kg 3*5

Bench - 70kg 8*3
GHR - bw 12*3
Cable Mid Row - 55kg 12*3
Kroc Row - 70lbs 12*3

Strong top set. Had an ugly fifth in me if needed.

[codgerus maximus]

Deadlift (belted) - 195kg *4, 175kg 4*3

The impressive pulling streak continues...

[gymdad150]

1/5//19

Cycle Three Week One reps/sets

Paused Bench - 80kg 4*4
LB Squat - 110kg 5*5

Wide Grip PullDowns - 50kg 10*3
Hammer Curls - 60lbs 10*3
Cable Mid Row - 50kg 10*3
Static Back Ext - 60 sec *3
BSS - 16kg 10*3

Shortish rest periods made the day tiring...

[gymdad150]

1/7/19

Cycle Three Week Two reps/sets

LB Squat - 132.5kg *5, 120kg 5*5
Tempo HB Squat - 100kg 5*3

Belt Squat - 55kg 20*2

Cable Mid Row - 55kg 10*3
Wide Grip Pulldown - 55kg 10*3

Really nice day. Top set was good for 2-3 more, and depth was perfect.

Looking forward to the rest of this week's activities.

[gymdad150]

1/9/19

Cycle Three Week Two rep/sets

Paused Bench - 90kg *4 PR, 82.5kg 4*4
Wide Grip Bench - 72.5kg - *8, 8, 7, 5
Close Grip Bench - 62.5kg - *7, 7, 7, 6

Big day on the Bench. First time I've hit four paused at 90kg...woo hoo!

Strong back off work at 82.5kg. Fatigue caught up with me on the Wide and Close grip work.

Still, when all is said and done, I'm thrilled with today's session.

[codgerus maximus]

Anne is sitting here beside me offering her congrats on your PR, which I second!

[gymdad150]

Anne is sitting here beside me offering her congrats on your PR, which I second!

Thanks y'all...