Still On The Right Side Of The Grass

[gymdad150]

9/16/21

Cycle Four / Week One reps/sets

Big Wheel Pulls - 173kg 2*2
RDLs (0-0-3) - 83kg 7*3
Banded Hamstring Curls - 8*3
Dumbbell Bench (3-0-3) - 40lbs 10*4
Pendlay Row - 83kg 8*3
Revs Fly - 45lbs 8*3
Swiss Ball Planks - 60sec *3
Leg Ext - 80kg 30*3

Unexpected programming on the Pulls this cycle. Back to basic Block Pull height. Looking to end the cycle at 203/208kg 2*2.

Lots of "back work", which explains the low rep Pulls...

[gymdad150]

9/18/21

Cycle Four / Week One reps/sets

Low Bar Squat - 120kg 3*2
Comp Bench - 85 / 90 / 90kg *1
Paused Deadlift - 170kg 1*3
Dumbbell Incline Bench - 50lbs 12*3
Dumbbell Press - 45lbs 12*3
Cable Mid Row - 150lbs 12*3

Pretty good SBD Saturday, given the fact that I was unable to get ANY SLEEP LAST NIGHT...I swear, I hate those kinda nights.

Happy with the Squats, Bench was really strong, and the bar is finally back on the floor for Deads (a little uncomfortable, but OK).

[gymdad150]

9/21/21

Cycle Four / Week Two reps/sets

SSB - 107.5kg 3*3
SSB (3-3-0) - 85kg 1*4
Belt Squats (3-3-0) - 45kg 10*4
Revs Fly - 35lbs 20*3
Kroc Rows - 70kg 20*3
Copenhagen Planks - 30sec *3
Leg Ext - 100kg 20*3

New schedule: Squash Monday nights - Training T/W/Th/S

Tried to train and then play last week, and my court play suffered for it. Yesterday my play was much improved, and I was able to train today with no ill effects. We'll see how long this lasts...

[gymdad150]

9/22/21

Cycle Four / Week Two reps/sets

Larsen Bench - 75kg 3*3
Close Grip - 65kg 8*2
2 Board - 80 / 77.5kg *7
Cable Pec Fly (3-0-3) - 12*3
IYT - 15lbs 10*3
LTE - 32.5kg 12*3
Overhead Tri Extension - 16kg 12*3
Hammer Curl - 70lbs 10*3

No fresh as a daisy today, but hanging in there. Got a little greedy on the first set of the two board work.

Deads tomorrow, could be a two scoop day...

[gymdad150]

9/23/21

Cycle Four / Week Two reps/sets

Big Wheel Pulls - 193kg 2*2
RDLs (3-0-0) - 93kg 7*3
Banded Hamstring Curls (3-0-3) - Lime Green Band 8*3
Pendlay Rows - 88kg 8*3
Dumbbell Bench (3-0-3) - 45lbs 10*4
Leg Ext - 120kg 15*3
Revs Fly 45lbs 8*3
Swiss Ball Planks - 60sec *3

Made it through the week in pretty good shape.

Had a severe case of Plate Math Blues on the BWPs. Today's session called for 183kg, and that's what I thought I had loaded...until my coach and a few other people showed me the error of my ways. I was fully invested in my belief that I had 183kg on the bar, I'm innumerate.

That said, 193kg moved smartly, and beltless as well.

[gymdad150]

9/25/21

Cycle Four / Week Two reps/sets

Low Bar Squat - 125kg 3*2
Comp Bench - 90 / 92.5 / 90kg *1
Paused Deads - 180kg 1*3
Dumbbell Incline Bench - 50lbs 12*3
Dumbbell Press - 45lbs 12*3
Cable Mid Row - 160lbs 12*3
Leg Ext - 130kg 10*6
Squat Jump - bw 5*6
Leg Ext - 50kg 40*2

Felt good getting out of bed, felt good with the bar in hand. Good way to end the week!

[gymdad150]

8/28/21

Cycle Four / Week Three reps/sets

SSB - 115kg 3*3
SSB (3-3-0) - 90kg 1*4
Belt Squats (3-3-0) - 50kg 10*4
Revs Fly - 40lbs 2-*3
Leg Ext - 130kg 20*3
Kroc Rows - 80lbs 20*3
Leg Ext - 130kg 20*3
Copenhagen Planks - 30sec *3

Good session today to follow up a nice night on the court last night. Was able to play a full hour, pretty much full out. The knee handled the up and back / side to side action with minimal to no swelling.

Those tempo belt squats are killers...

[gymdad150]

9/29/21

Cycle Four / Week Three reps/sets

Larsen Bench - 80kg 3*3
Close Grip - 70kg 8*2
2 Board - 80kg 7*2
Cable Pec Fly (3-0-3) - 14kg 12*3
IYT - 15lbs 10*3
LTE - 35kg 12*3
EZ Bar Curl (0-0-3) - 35kg 12*3
Overhead Tri Ext - 24kg 12*3
EZ Bar Curl (0-0-3) 35kg 12*3

Today was one of those days where the weight felt light. That's two strong Bench sessions back to back...maybe I'm making progress
#heavenforfend

[gymdad150]

9/30/21

Cycle Four / Week Three reps/sets

Big Wheel Pulls - 203kg *2, *1
RDL (3-0-0) 103kg 7*3
Banded Hamstring Curls - LGB 8*4
Pendlay Rows - 93kg 8*3
Dumbbell Bench (3-0-3) - 50lbs 10*4
Revs Fly - 45lbs 8*3
Leg Ext (0-3-0) - 90kg 10*3

Hey 203kg beltless is a PR...so that's a win. Woulda liked to have had that second rep of the second set #waddayougonnado

[gymdad150]

10/2/21

Cycle Four / Week Three reps/sets

Low Bar Squats - 120kg 3*2
Comp Bench - 85kg 1*3
Paused Deadlift - 170kg 1*3
Dumbbell Incline Bench - 45lbs 12*3
Leg Ext - 50kg 30*3
Dumbbell Press - 45lbs 12*3
Leg Ext - 50kg 30*3
Cable Mid Row - 150lbs 12*3
Leg Ext (0-5-0) - 50kg 10*3

Forgot everything this morning, knee sleeves, supplements, brain...

Harder session than it should have been because of the above. On the bright side, my weight is back to 200lbs...haven't seen that number in a while. Now to see if I can keep it up there for a few cycles...

[gymdad150]

10/5/21

Cycle Four / Week Four reps/sets

SSB - 120kg 3*3
SSB (3-3-0) - 95kg 1*4
Belt Squat (3-3-0) - 55kg 10*4
Revs Fly - 40lbs 20*3
Leg Ext - 130kg 20*3
Kroc Rows - 80lbs 20*3
Leg Ext - 130kg 20*3
Copenhagen Planks - 30sec *3

Good session, especially considering it's week four...

[slowmotion]

You're doing some nice work there!

[gymdad150]

10/6/21

Cycle Four / Week Four reps/sets

Larsen Bench - 82.5kg 3*3
Close Grip - 72.5kg 8*2
3 Board - 82.5kg 7*2
Cable Pec Fly (3-0-3) - 14kg 12*3
IYT - 15lbs 10*3
LTE - 35kg 12*3
EZ Bar Curls - 35kg 12*3
Over Head Tri Ext - 24kg 12*3
EZ Bar Curls - 35kg 12*3

Wasn't expecting a lot from today, but I surprised myself.

[gymdad150]

You're doing some nice work there!

Thanks!

I'm slowly getting back to "normal"

[gymdad150]

10/7/21

Cycle Four / Week Four reps/sets

Big Wheel Pulls - 205kg 2*2
RDL (3-0-0) - 113kg 8*3
Banded Hamstring Curls (3-0-3) -10*3
Dumbbell Bench (3-0-3) - 60lbs 10*4
Pendlay Rows - 8*3
Revs Fly - 50lbs 8*3
Leg Ext - 100kg 20*3

Just a super day with weights in hand. Pulls were strong, as were the rows. I was able to set up for all the pulls with no knee issues, which is a mighty blessing.
PR alert...the dumbbell bench might be the most pleasing of all. I've never done tempo to tempo work with 60lbs in my hand for four sets of 10. Maybe my bench will have a breakout soon (fingers crossed).