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Still On The Right Side Of The Grass

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  • gymdad150
    replied
    11/20//21

    6th Cycle / Week Two - reps/sets

    Paused Squats - 105kg 6*2
    Close Grip Bench - 72.5kg 7*2
    Cable RDL 40kg 10*3
    Wide Grip Pulldown - 120lbs 10*3
    Dumbbell Press - 45lbs 10*3
    Revs Fly - 40lbs 10*3
    Lateral Raise - 20lbs 10*3
    Leg Ext 80kg 10*6
    Banded Hamstring Curl - green band 10*6
    Hammer Curls - 60lbs 10*6

    A little sluggish to start the session, but got it all done (and more)

    Leave a comment:


  • gymdad150
    replied
    11/18/21

    6th Cycle / Week Two - reps/sets

    Deadlift - 175kg *6, 155kg 6*2
    Single Leg RDL - 40kg 10*3
    Duck Squats - 40kg 12*3
    Leg Ext - 130kg 20*3
    Single Leg Banded Hamstring Curl orange band - 20*3
    Barbell Row - 60kg 15*3
    Leg Ext (0-3-0) 130kg 10*3
    SLBHC (0-3-0) orange band - 10*3
    Face Pulls - 28kg 15*3

    Good top set...had another two reps at least. Knee cooperated nicely...

    Leave a comment:


  • gymdad150
    replied
    11/17/21

    6th Cycle / Week Two - reps/sets

    Bench - 82.5kg *6, 75kg 6*2
    Spoto - 80kg 5*4
    Dumbbell Bench (3-0-0) - 60lbs 10*3
    LTE - 40kg 8*3
    EZ Curl Bar - 40kg 8*3
    Tri Pushdown - 32kg 8*3
    Hammer Curl - 70lbs 8*3
    Palof Up/Down - 10kg 45sec *3

    Made up for last weeks poor showing.

    Leave a comment:


  • gymdad150
    replied
    11/16/21

    6th Cycle / Week Two - reps/sets

    Low Bar Squat - 120kg *6, 107.5kg 6*2
    Belt Squat (3-0-0) - 70kg 8*3
    Goblet Squat - 32kg 12*3
    TRX Hi Row - 12*3
    Leg Ext - 130kg 10*3
    Single Leg Banded Hamstring Curl - orange band 10*3
    Banded Dead Bugs - orange band 60sec *3

    Surprised myself with a superlative set of Squats, best I've moved the bar in two years.

    Leave a comment:


  • slowmotion
    replied
    Originally posted by gymdad150 View Post
    11/13/21


    Really nice session of Squats. I was able to drop into the hole, and not "feel" my way down. It's an exciting development!
    Good to hear! It make s a big difference, doesn't it!

    Leave a comment:


  • codgerus maximus
    replied
    Yeah, this bruhaha between the IPF and the USAPL is forcing a decision on a number of my coach's athletes. It looks like most all of us will go over to the new federation.
    I noticed on the IPF website that one of the heads of the new Powerlifting America group is a lifter based out here in Albuquerque.

    Leave a comment:


  • gymdad150
    replied

    11/13/21

    6th Cycle / Week One - reps/sets

    Paused Squats @8 - 100kg 6*2
    Close Grip Bench @8 - 70kg 7*2
    Cable RDL - 30kg 10*2
    Wide Grip Pulldown - 100lbs 10*3
    Revs Fly - 40lbs 10*3
    Dumbbell Press - 40lbs 10*3
    Lateral Raise - 15lbs 10*3
    Leg Ext - 70kg 20*3
    Single Leg Banded Hamstring Curls - green band 10*3

    Really nice session of Squats. I was able to drop into the hole, and not "feel" my way down. It's an exciting development!

    Leave a comment:


  • gymdad150
    replied
    11/11/21

    6th Cycle / Week One - reps/sets

    Deadlift - 165kg *6, 150kg 6*2
    Single Leg RDL - 40kg 10*2
    Duck Squats - 40kg 12*2
    Barbell Row - 60kg 15*3
    Face Pulls - 28kg 15*3
    Leg Ext (0-5-0) - 50kg 10*3
    Banded Hamstring Curl (0-5-0) - white band 10*3
    Copenhagen Planks - 30sec *3

    Decent session. Knee presented no real issues, and I was able to get in a good pulling position.

    Leave a comment:


  • gymdad150
    replied
    11/10/21

    6th Cycle / Week One - reps/sets

    Bench - 80kg *6
    Bench - 72.5kg 6*2
    Spoto - 77.5kg 5*4
    Dumbbell Bench (0-3-0) - 60lbs 10*3
    LTE - 40kg *8, *7, *7
    EZ Bar Curl - 40kg 8*3
    Tri Pushdown - 28 / 30/32kg *8
    EZ Bar Curl - 40kg 8*3
    Palof Up and Down - 10kg 45sec *3

    Not the best day with the bar in hand. Tired shoulders is all I can hang this on.

    Leave a comment:


  • gymdad150
    replied
    11/9/21

    6th Cycle / Week One - reps/sets

    Low Bar Squats - 112.5kg *6
    LBS - 102.5kg 6*2
    Belt Squats (3-0-0) - 65kg 8*3
    Goblet Squats - 32kg 12*3
    TRX Hi Row - 12*3
    Leg Ext (0-3-0) - 120kg 10*3
    Banded Hamstring Curls (0-3-0) - white band 10*3
    Banded Dead Bugs - lime green band 60sec *3

    For having played six hard games of Doubles Squash last night, my knee was in fine shape today: no swelling, no pain.. I had good force production through both legs tonight.

    This cycle will be one to watch. By the end of it, if all goes well, I'll be back to 2019 training levels...wouldn't that be nice.

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post

    Sounds interesting,,,
    Yeah, this bruhaha between the IPF and the USAPL is forcing a decision on a number of my coach's athletes. It looks like most all of us will go over to the new federation.

    And that means planning to compete in mid March for their "National Championships".

    Leave a comment:


  • codgerus maximus
    replied

    Not sure what's next, things are afoot that will dictate where we go from here.
    Sounds interesting,,,

    Leave a comment:


  • gymdad150
    replied
    11/6/21

    5th Cycle / Week Four - reps/sets

    Low Bar Squats (5-0-0) - 110kg 1*3
    Bench (5-1-0) - 85kg 1*3
    Big Wheel Pulls - 168 / 178 / 183kg *1
    Leg Ext - 140kg 10*5
    Squat Jump - 20kg 5*5
    Banded Hamstring Curls (orange band) - 10*5
    Copenhagen Planks - 30sec *3
    Chin Ups - bw 5*3

    Nice end to the cycle. Felt strong and in control of the movements...

    Not sure what's next, things are afoot that will dictate where we go from here.

    Leave a comment:


  • gymdad150
    replied
    11/4/21

    5th Cycle / Week Four - reps/sets

    Deadlift - 160kg *8
    Deadlift (reset for each rep) - 140kg *8
    Face Pulls - 28kg 10*3
    Kroc Rows - 90lbs 10*3
    Leg Ext - 130kg 20*3
    Squat Jumps - 16kg 5*3

    Lots of good things to say about tonight's session: pain free, strong, and on the down sets positionally correct/efficient.

    Cycle ends Saturday...

    Leave a comment:


  • gymdad150
    replied
    11/3/21

    5th Cycle / Week Four - reps/sets

    Bench - 82.5kg *7
    Bench - 72.5kg 8*2
    Close Grip - 70kg 6*3
    Dumbbell Incline Bench (0-0-3) - 50lbs 10*3
    Overhead Tri Ext - 26kg 10*3
    Dips - bw 10*3
    IYT - 10lbs 10*3

    Missed the top set, was looking for 8. Still, it might be a rep PR...I've got to dig out my logs from 2019.

    Spent enough energy on the top set to have to dial back everything else today. Week Four is proving to be "challenging".

    Leave a comment:

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