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Still On The Right Side Of The Grass

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  • gymdad150
    replied
    1/1/22

    7th Cycle / Week Four - reps/sets

    Paused SSB - 100kg 7*2
    3 Board Bench - 72.5kg 7*2
    Big Wheel Pulls - 153kg 7*2
    Cable Mid Row 120lbs 10*3
    Single Arm Dumbbell Bench - 50lbs 10*3
    Single Leg Ext - 100kg *15, 80kg *30, 50kg *40
    GHR - 10*3
    Hammer Curls - 20lbs 40*3

    Happy New Year...end of cycle.

    Leave a comment:


  • gymdad150
    replied
    12/30/21

    7th Cycle / Week Four - reps/sets

    Deadlift - 195kg *2, 150kg 4*2
    RDL - 120kg 6*2
    Single Leg Ext - 100kg 15*3
    GHR - 10*3
    Single Leg Hip Thrust - 40lbs 10*3
    TRX Revs Fly - 10*3
    Cable Mid Row - 130lbs 10*3

    #notangryjustdisappointed

    My mind went awol mid morning, and I bailed out of my top set for fear I'd blow up my back. Nothing was wrong with my back, nothing went wrong on the first two pulls, I just had this fear that my back was gonna go BOOM.

    Deep breaths...

    Leave a comment:


  • gymdad150
    replied
    12/29/21

    7th Cycle / Week Four - reps/sets

    2 Board Bench - 85kg *3, 70kg 3*4
    Spoto - 60kg 6*4
    Dumbbell Incline Bench - 45lbs 12*4
    TRX Supinated Row - 10*4
    Hammer Curls - 15lbs 40*3

    Tired shoulders, low bar shoulders...

    The right shoulder is improving, glacially, but it is better. Had to back everything off due the shoulders being tired. Threw in an extra set on the down sets, just for the volume.

    Leave a comment:


  • gymdad150
    replied
    12/27/21

    7th Cycle / Week Four - reps/sets

    Low Bar Squat - 140kg *4, 112.5kg 4*2
    Belt Squat - 75kg 12*3
    BSS - 18kg 10*3
    Single Leg Ext - 80kg 20*3

    Much success, great joy...

    Seriously, today could have been a shit show as my knee got all shitty over Christmas Weekend...for no apparent reason.

    Fortunately Squatting was not a problem. Maybe motion is lotion after all?

    140 moved nicely, and if my shoulder had been feeling better, I would have said it was EASY.

    Back to moving weights that I should be...

    Leave a comment:


  • gymdad150
    replied
    12/23/21

    7th Cycle / Week Three - reps/sets

    Deadlift - 192.5kg *4, 150kg 4*2
    RDL - 100kg 6*2
    Single Leg Hip Thrust - 35lbs 15*3

    Doesn't look like a lot, but that top set was enough...

    Love to finally get some sleep one of these nights #justsayin

    Leave a comment:


  • gymdad150
    replied
    12/22/21

    7th Cycle / Week Three - reps/sets

    2 Board Bench - 87.5kg *3, 72.5kg 3*3
    Spoto (@6) - 62.5kg 6*3
    Hammer Curls - 10lbs 40*3
    Dumbbell Incline Bench - 45lbs 12*4
    TRX Supine Row - 10*4
    Hammer Curls - 15lbs 40*3

    The shoulder is marginally better, but not good enough for a regular Bench session, so 2 board it is.

    Not much else to report..

    Leave a comment:


  • fariss malika
    replied
    Hı everyone,This easy exercises i do it
    PLease watching in This video.
    https://shrinke.me/VuSs

    Leave a comment:


  • gymdad150
    replied
    12/21/21

    7th Cycle / Week Three - reps/sets

    Low Bar Squat - 132.5kg *4, 110kg 4*2
    Belt Squat - 70kg 12*3
    BSS - 16kg 10*3
    Single Leg Ext - 110kg *20, 90kg *30, 60kg *40
    Kroc Rows - 80lbs 10*3
    Wide Grip Pulldowns - 120lbs 10*3

    Dare I say that I'm almost back to 2019 me... That top set moved much faster than it felt ( coulda used a little more depth on the first two reps TBH). I haven't been able to move that kind of weight that fast into the hole, accept it at the bottom, and drive up without pain in my knee somewhere along the line. I can't begin to describe how happy I am at the moment.

    Perhaps the worst of my #kneebola is behind me...

    Leave a comment:


  • gymdad150
    replied
    12/18/21

    7th Cycle / Week Two - reps/sets

    Deadlift - 185kg *4, 145kg 4*2
    RDL - 120kg 6*2
    Cable Mid Row - 120lbs 10*3
    TRX Revs Fly - 10*3
    Single Leg Hip Thrust - 16kg 15*3
    Single Leg Ext - 100kg 20*5
    GHR - 10*5
    Pull Up - 2*12 on 15sec
    Chin Up 2*12 on 15sec
    Hammer Curls - 10lbs 40*3

    Thought I was all done when I hit 155kg *4. Sometimes you gotta fight through a poor warm up to get your top set in.
    I thought the pulls at 185kg were about an rpe8, certainly not a 9.
    Top

    Leave a comment:


  • gymdad150
    replied
    12/15/21

    7th Cycle / Week Two - reps/sets

    2 Board Bench - 85kg *3, 70kg 3*3
    Spoto - 60kg 6*3
    Hammer Curls - 10lbs 40*3 on the minute
    Dumbbell Incline Bench - 40lbs 12*4
    TRX Supinated Rows - 10*3

    Shoulder is marginally better...better than being worse. If I don't keep my shoulder blades tucked and down, my right shoulder drifts "out of position" and than OWWW.

    One good thing is that this issue is forcing me to pause my Benches, regardless of the weight. Stronk off chest da!

    Leave a comment:


  • gymdad150
    replied
    12/13/21

    7th Cycle / Week Two - reps/sets

    Low Bar Squat - 125kg *4, 107.5kg 4*2
    Belt Squat - 60kg 10*3
    BSS - 12kg 1-*3
    Wide Grip Pulldown - 120lbs 10*3
    Kroc Rows - 70kg 10*3
    Leg Ext (0-3-0) - 80kg 7*5
    GHR - bw 5*5

    Cranky shoulder makes Low Bar exceedingly...uncomfortable. The weight moved easily, but getting out from under the bar was no fun.

    Leave a comment:


  • gymdad150
    replied
    12/11/21

    7th Cycle / Week One - reps/sets

    Paused SSB @7 - 80 / 90kg *7
    3 Board Larsen @7 - 70kg 7*2
    Big Wheel Pulls @5 - 133kg 7*2
    Single Leg Ext 100kg *15, 80kg *30, 50kg *45
    GHR - 10*3
    Dead Bugs - 60sec *3
    Copenhagen Planks - 30sec *3

    Coach was way ahead of me, and had already put in SSB in this cycle's program. Extremely shoulder friendly!

    There was no way that I would have been able to handle a regular Bench, but 3 board worked out just fine. I can use the extra work hitting my tri's.

    Big Wheels are back in the rotation, nice way to accumulate volume without frying my lower back.

    I'm focusing on being realistic about the RPE on these sets, I was overshooting this past cycle towards the end...and thus my shoulder issues.

    Leave a comment:


  • gymdad150
    replied
    12/9/21

    7th Cycle / Week One - reps/sets

    Deadlift - 170kg *4, 140kg 4*2
    RDL - 100kg 6*2
    Cable Mid Row - 100lbw 10*3
    TRX Revs Fly - 10*3
    Single Leg Hip Thrusts - 12kg 15*3
    Leg Ext - 80kg 20*3
    GHR - bw 10*3
    Copenhagen Plank - 45sec *2

    Another good starting point. My right shoulder is not happy with me. Might have to go to the Safety Squat bar and really lighten up on the Bench if it doesn't improve quickly.

    Other than that little cloud on the horizon, it's been a good week.

    Leave a comment:


  • gymdad150
    replied
    12/8/21

    7th Cycle / Week One - reps/sets

    Bench - 82.5kg *3, 70kg 3*3
    Spoto - 65kg 6*3
    Dumbbell Incline Bench - 45lbs 12*4
    TRX Supinated Row - bw 10*4
    Planks - 60sec *3

    Had an acupuncture session earlier in the day, that meant keeping things extra light as my right shoulder caught a lot of darts.

    On the plus side, I found that I do, indeed, have an arch when I Bench...who knew!?!?

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    That seems to be the way to go, especially for the long term. Like you, I've been trying to avoid going above RPE 8. At some point maybe I'll work with a BBM or RTS coach, and ask them about doing doubles at 7 instead of singles at 8.
    It's a hard lesson to internalize, but when you see Austin's deadlift progress using this method, one doesn't have much to argue with...

    Leave a comment:

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