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  • gymdad150
    replied
    1/31/22

    9th Cycle / Week One - reps/sets

    Low Bar Squats - 127.5kg *1, 107.5kg 2*2
    Tempo Paused Squats - 87.5kg 5*2
    Cable Mid Row - 150lbs 10*3
    Cable High Row - 20 / 24 / 28kg *15
    Single Leg Ext - 150kg 10*5
    Single Leg Hamstring Curl - Orange Band 10*5
    Wide Leg Leg Lifts - 45sec *3

    Start at 127.5kg, end at 157.5kg for this cycle.

    Tempo Paused work is of the Devil.

    9 weeks out...

    Leave a comment:


  • gymdad150
    replied
    1/29/22

    8th Cycle - Week Four reps/sets

    Paused SSB - 125kg 3*2
    2 Board Wide Grip Bench - 67.5/70/72.5/75kg *10
    Tempo Down RDL - 120/30/40/50kg *6
    Single Leg Ext - 80kg 20*5

    Today was harder than normal due to the Doubles Squash last night...too much running.

    Still, we got the work done in good fashion.

    Leave a comment:


  • gymdad150
    replied
    1/27/22

    8th Cycle - Week Four reps/sets

    Deadlift - 187.5kg / 200kg *1, 175kg 3*2
    Cable Mid Row - 165lbs 12*3
    Single Leg Ext - 140kg 20*4
    Revs Fly - 35lbs 15*4
    GHR - bw 15*3

    Pretty decent pull at 200kg. This has been a productive cycle...

    Leave a comment:


  • gymdad150
    replied
    1/26/22

    8th Cycle - Week Four reps/sets

    Bench - 87.5kg / 92.5kg *1
    2 Board Paused - 82.5kg 3*2
    Dumbbell Bench - 60lbs 12*3
    Single Arm Dumbbell Incline (3-0-0) - 50lbs 9*3
    LTE (3-0-0) - 32.5kg 10*3
    EZ Bar Curl (0-0-3) - 32.5kg 10*3
    Overhead Tri Ext (0-0-3) - 24kg 10*3
    EZ Bar Curl - 32.5kg 10*3

    87.5 felt shitty, but 92.5 flew...go figure. Shoulder is better every day...

    Leave a comment:


  • codgerus maximus
    replied
    Yay I got my first post cancer PR today. 152.5kg is 2.5kg better than a year ago at Mustache Mayhem. Any progress is good progress...
    That's great. Nice work, Chas.

    Leave a comment:


  • gymdad150
    replied
    1/24/22

    8th Cycle - Week Four reps/sets

    Low Bar Squat - 152.5kg *1, 125kg 3*2
    Temp to Tempo Goblet Squats - 70/80/90/100lbs *8
    Single Arm Cable Mid Row - 30kg 12*3
    Single Leg Ext - 110kg 20*3
    IYT - 15lbs 10*3
    Single Leg Ext (0-3-0) - 110kg 10*3

    Yay I got my first post cancer PR today. 152.5kg is 2.5kg better than a year ago at Mustache Mayhem. Any progress is good progress...

    Pretty chuffed about the Goblet Squats at 100lbs too.

    Leave a comment:


  • gymdad150
    replied
    1/22/22

    8th Cycle - Week Three reps/sets

    Paused SSB - 120kg 3*2
    Wide Grip 2 Board Bench - 65 / 7.5 / 70 / 2.5kg *10
    Temp Down RDL - 110 / 20 / 30 / 40kg *6
    Single Leg Ext - 130kg 30*3
    Terminal Knee Ext - orange band 10*3
    Single Arm Dumbbell Bench Tempo Down - 50lbs 10*3

    Possible the best SBD Saturday session as I've had in years. Good weight on the bar, body cooperated, felt good leaving the gym #winning

    Leave a comment:


  • gymdad150
    replied
    1/20/22

    8th Cycle - Week Three reps/sets

    Deadlift - 185 / 195kg *1, 170kg 3*2
    Cable Mid Row - 160lbs 12*3
    Revs Fly - 35lbs 15*4
    Single Leg Ext - 130kg 20*5
    GHR - bw 10*5

    After 67 trips around the sun, I'm pleased to say my body felt pretty good today, knees and back were happy.

    195kg moved nicely, a bit slow through the mid range, but strong off the floor and to lockout. Still working on coordinating bar, hips, and shoulders...but we're getting better.

    Leave a comment:


  • gymdad150
    replied
    1/19/22

    8th Cycle - Week Three reps/sets

    Bench - 90kg *1
    Paused 2 Board - 80kg 3*2
    Dumbbell Bench - 60lbs 12*3
    Single Arm Dumbbell Incline (0-0-3) - 50lbs 10*3
    LTE (0-0-3) - 30kg 10*3
    EZ Bar Curl (0-0-3) - 30kg 10*3
    Overhead Tri Ext (0-0-3) - 22kg 10*3
    EZ Bar Curl - 30 kg 10*3

    Long day with the bar in hand. Shoulders were tired, but not angry. Single was slow, but not in doubt.

    Leave a comment:


  • gymdad150
    replied
    1/17/22

    8th Cycle - Week Three reps/sets

    LBS - 145kg *1, 120kg 3*2
    Tempo 2 Tempo Goblet Squats - 60/70/80/90lbs *8
    Single Arm Cable Mid Row - 28kg 12*3
    Single Leg Ext (0-3-0) - 80kg 10*3
    IYT - 15lbs 10*3

    Gym was closed yesterday due to the snowmaggedon, so this week will be condensed Tu/W//Th/Sa. Shoveled a goodly bit of the white stuff yesterday #gpp

    Nice single at 145kg. Tempo Goblet Squats were, once again, cardio...

    Leave a comment:


  • gymdad150
    replied
    1/15/22

    8th Cycle - Week Two reps/sets

    SSB (0-3-0) 115kg 3*2
    Wide Grip 2 Board - 62.5 / 5 / 7.5 /70kg *10
    RDL (3-0-0) - 100 / 10/ 20 / 130kg *6
    Single Arm Dumbbell Bench (0-0-3) - 50lbs 8*3
    Single Leg RDL - 36kg 10*3
    Terminal Knee Ext - orange band 10*3
    Single Leg Ext - 90kg 30*3
    GHR - bw 15*3
    Hammer Curls - 30lbs 30*3

    Solid Saturday work. Right shoulder is getting better, I was able to be explosive on the Bench today.

    Leave a comment:


  • gymdad150
    replied
    1/13/22

    8th Cycle - Week Two reps/sets

    Deadlift - 190kg *1, 162.5kg 3*2
    Glute Ham Roller - 15*3
    Cable Mid Row - 150lbs 12*3
    Single Leg Ext - 110kg 30*3
    Banded Tempo 2 Tempo Leg Lifts - 60sec *3
    Revs Fly 30lbs 15*4
    Hammer Curls - 30lbs 30*3

    Better execution: kept the hips and shoulders together as the bar left the floor #better

    One of these days I'll be a little more explosive #whenitrustmyback

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    Check out Ron Garofalo: https://www.openpowerlifting.org/u/rongarofalo

    The top three masters 3 lifters in the 83 kg class in 2021 all had totals over 1100 pounds!
    Damn...there's always someone

    1100lbs is another boogey that I'd like to check off my bucket list...#soon

    Leave a comment:


  • codgerus maximus
    replied
    Check out Ron Garofalo: https://www.openpowerlifting.org/u/rongarofalo

    The top three masters 3 lifters in the 83 kg class in 2021 all had totals over 1100 pounds!

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post

    That was one of my motivations for dropping down to 83 kg, only to find out that there's a Ricks-like guy in that weight class!
    At least John LaFlamme went into the Raw Masters 4 in the 83's

    Leave a comment:

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