Still On The Right Side Of The Grass

[gymdad150]

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.

[gymdad150]

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...

[gymdad150]

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

[gymdad150]

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..

[fariss malika]

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[gymdad150]

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...

[gymdad150]

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

[gymdad150]

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!

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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.

[gymdad150]

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!?!?

[gymdad150]

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...

[codgerus maximus]

Though he's not my coach (only my doctor) Austin keeps stressing the importance of training with sets at a lower RPE.

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.

[gymdad150]

12/7/21

7th Cycle / Week One - reps/sets

Low Bar - 117.5kg *4, 102.5kg 4*2
Belt Squat - 55kg 10*3
BSS - bw 10*3
Wide Grip Pulldown - 100lbs 10*3
Kroc Rows - 70lbs 12*4

New cycle, but staying with the continuing theme of starting out at 10% less than where we finished the last session.
Should (will) finish at 140kg.

Though he's not my coach (only my doctor) Austin keeps stressing the importance of training with sets at a lower RPE. I think what my coach has me doing is pretty much in tune with this idea. My top set is supposed to be around and rpe8. Rarely have I exceeded that...save for week 4 this last cycle.

I've added another day of court time. I've committed to taking lessons from our 'Pro" in hopes of correcting some bad habits I've picked up over the years. Should be interesting as I'm not the most "coachable" person...too much performance anxiety. Amazing that I don't have this issue with powerlifting; funny that.

Anyway, the lessons are on Sundays, and matches are on Mondays...then I lift Tues / Wen / Thurs / Sat. I hope there's enough recovery in there. That, and that my knee continues to hold up under the work load. well we won't know unless we try...