Still On The Right Side Of The Grass

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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...

[gymdad150]

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...

[codgerus maximus]

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.

[gymdad150]

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.

[gymdad150]

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

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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...

[gymdad150]

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.

[gymdad150]

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

[gymdad150]

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

[codgerus maximus]

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!

[gymdad150]

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