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Still On The Right Side Of The Grass

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    gymdad150
    Senior Member

  • gymdad150
    replied
    9/2/21

    Cycle Three / Week Three reps/sets

    Big Wheel Pulls - 178kg 4*3
    Glute Ham Roller - 12*3
    Revs Hyper - 50kg 12*3
    Wide Grip Bench (3-0-0) - 85 / 87.5 / 90 / 85kg *1
    Pendlay Rows - 84kg 10*3
    Revs Fly - 45lbs 12*3
    Leg Extn - 125kg 15*6

    Another lovely day of weather, making for a strong session.

    Pulls were strong. Bench was good, but I messed up 90kg and made it a lot harder than it should have been. Pendlay Rows surprised me, I haven't done these in ages and 83kg is pretty stout for me.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    9/1/21

    Cycle Three / Week Three reps/sets

    Larsen Bench - 72.5kg 6*3
    Spoto - 80 / 2.5 / 85 / 85kg *4
    Incline Dumbbell Fly - 50lbs 12*3
    Cable Pec Press - 16kg 8*4
    Dips - bw +12kg 10*3
    EZ Bar Curls - 35kg 15*3
    LTE - 35kg 10*3
    EZ Bar Curls - 35kg 15*3

    Goodness it's September already...

    Cooler weather is upon us; blessed relief! Strong session, which I attribute to the cooler weather.

    Fun road trip to see a childhood friend. Much Scotch was had...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/30/21

    Cycle Three / Week Three reps/sets

    SSB - 102.5kg 5*3
    Paused SSB - 115 / 120kg *1
    Belt Squats - 70kg 10*3
    Revs Fly - 45lbs 15*3
    Leg Ext (0-3-0) - 80kg 10*3
    Squat Jumps - 5*3
    Cable Mid Row - 130lbs 15*3
    Leg Ext (0-3-0) - 80kg 10*3
    Squat Jumps - 5*3

    Going on a short road trip, had to get in a morning session.

    Much better than Saturday. Food, rest, and hydration make a huge difference...

    Squats were solid, successories went smoothly. Added in Squat Jumps to try to reclaim some explosiveness that I seem to have misplaced.

    Leave a comment:

  • codgerus maximus
    Senior Member

  • codgerus maximus
    replied
    I know the heat and air quality affect my workouts. I'm looking forward to the cooler weather, and hopefully some rain to quench the fires further west of us...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/28/21

    Cycle Three / Week Two reps/sets

    LB Squat - 100kg 5*2
    Paused Bench - 72.5kg 5*2
    Big Wheel Pulls - 158kg 5*2
    Flys - 30lbs 12*3
    Revs Flys - 30lbs 12*3
    Dumbbell Press - 35lbs 12*3
    Leg Ext - 60kg 30*3

    Had to dial back everything, as I just didn't have "it" today. To get to the proper RPE, I had to back everything off by10-15%.

    Had moment of catastrophizing: IS IT CANCER RELATED!!!

    Had to calm the fuck down, and reflect back on how hot and hard Thursday was.

    Still, it freaked me out just a little bit.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/26/21

    Cycle Three / Week Two reps/sets

    Big Wheel Pulls - 168kg 4*3
    Glute Ham Roller - 12*3
    Revs Hyper - 40kg 12*3
    Wide Grip Bench (3-0-0) -85kg 1*4
    Revs Fly - 45lbs 12*3
    Leg Ext - 120kg 15*3
    Rows - 75kg 12*3

    Hard session, as the heat and humidity was turned up to 11 today...will it ever end.

    Pulls were harder than they should have been. Overshot the Bench by 1RPE.

    Wanted to go home and leave the successories, as I was just a wet mess. Toughened up and got 'em done. I would have been kicking myself an hour after I got home if I had bailed on the assistance work today, heat or no heat.

    Leave a comment:

  • codgerus maximus
    Senior Member

  • codgerus maximus
    replied
    Gym owner purchased 10 new Elieko Combo Racks. Man alive are they sweet pieces of equipment.
    That must be nice. And those are some pretty hefty curls, BTW.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/25/21

    Cycle Three / Week Two reps/sets

    Larsen Bench - 67.5kg 6*3
    Spoto - 77.5/80/2.5/85kg *4
    Incline Fly - 45lbs 12*3
    Shoulder Cluster - 10lbs 10*3
    Cable Pec Press - 14kg 10*3
    Dips - bw +12kg 10*3
    EZ Bar Curls - 35kg 15*3
    LTE - 35kg 10*3
    EZ Bar Curls - 35kg 15*3

    Another nice Bench session. Gym owner purchased 10 new Elieko Combo Racks. Man alive are they sweet pieces of equipment.

    The Bench itself has a grippy area for the shoulders. These are competition racks, how Eleiko get's away with this I have no idea.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/23/21

    Cycle Three / Week Two reps/sets

    SSB - 95kg 5*3
    Paused SSB - 110 / 115kg *1
    Belt Squat - 65kg 10*3
    Revs Fly - 45lbs 15*3
    Cable Mid Row - 150lbs 15*3
    Leg Ext - 90kg 15*3
    Palof UP/Down - 10kg 20*3
    Leg Ext 90kg 15*3
    Banded Dead Bugs - green band 60sec *3

    We're in the grip of some really hot, humid weather. Just f'n miserable...

    Good session though. Still hate the Palof work and the banded deadbugs...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/21/21

    Cycle Three / Week One reps/sets

    Low Bar Squats - 120 / 110kg *5
    Paused Bench - 80 / 77.5kg *5
    Big Wheel Pulls (100lbs plate) - 168kg 5*2
    Flys - 45lbs 10*3
    Dumbbell Press - 45lbs 10*3
    Revs Fly - 40lbs 15*3
    Leg Ext - 120kg 12*3

    A spicy SBD Saturday. A bit harder than it looked on paper.

    Overshot the Squat and Bench. Sets were written as rpe7, and I think the first sets were 8s.

    Undershot the Deads badly. They were supposed to be rpe8...don't ask me why I went so light, but better safe than sorry at this new height/stance.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/19/21

    Cycle Three / Week One reps/sets

    Big Wheel Pulls (100lbs plate) - 158kg 4*3
    Glute Ham Roller - 12*3
    Revs Hyper - 30kg 12*3
    Wide Grip Bench @7 (3-0-0) - 80kg 1*4
    Revs Fly - 40lbs 12*3
    Leg Ext - 110kg 15*3
    Planks - 60sec *3

    Surprisingly easy / light day off the floor from a programming standpoint.

    \Getting closer to the floor, no pain or twinges in the knee, good back position on the set up.

    I like days like this...

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/18/21

    Cycle Three / Week One reps/sets

    Larsen Bench - 62.5kg 6*3
    Spoto - 72.5 / 5 / 7.5 / 80kg *4
    Incline Fly - 40lbs 12*3
    Shoulder Cluster - 10lbs 10*3
    Cable Pec Press - 8 / 10 / 12 / 14kg *8
    Dips - bw +8kg 10*3
    LTE - 30kg 12*3
    EZ Bar Curls - 30kg 20*3

    Again, we start the cycle about 15% less than where we ended the last one. Spoto work was written as RPE 7, had a hard time finding it, but 80kg seemed right.

    Overall a nice start to this cycle.

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    Originally posted by codgerus maximus View Post

    I think my coach hates me too. Hey, wait a minute, I'm self-coached....
    Heh!

    The duality of man...

    Leave a comment:

  • codgerus maximus
    Senior Member

  • codgerus maximus
    replied
    I think my coach secretly hates me.
    I think my coach hates me too. Hey, wait a minute, I'm self-coached....

    Leave a comment:

  • gymdad150
    Senior Member

  • gymdad150
    replied
    8/16/21

    Cycle Three / Week One reps/sets

    SSB - 87.5kg 5*3
    Paused SSB - 105 / 110kg *1
    Belt Squat - 60kg 10*3
    Revs Fly 40lbs 15*3
    Leg Ext - 80kg 15*3
    Cable Mid Row - 140lbs 15*3
    Leg Ext - 80kg 15*3
    Palof Up/Down - 10kg 15*3
    Banded Dead Bugs - green band 60 seconds *3

    Semi humane start to the cycle, coming in at 15% less than where we ended. Well, it was humane up until the "core" work.
    Fucking Palof u/d and Banded Dead Bugs...I have no words to describe my intense dislike of these. I think my coach secretly hates me.

    Leave a comment:

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