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Still On The Right Side Of The Grass

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  • 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...

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  • 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

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  • 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:


  • codgerus maximus
    replied
    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.

    Leave a comment:


  • gymdad150
    replied
    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...

    Leave a comment:


  • gymdad150
    replied
    Originally posted by codgerus maximus View Post
    Really nice work, Chas. I'm trying to set up a poor-man's GHR in my garage with a strap and some pads on a bench. Maybe I'll post some photos next week.
    Thanks Tim, it's nice to be back to handling training loads that will get me back to where I feel I should be.

    GHR / Nordic Hamstring Curls: having a proper piece of equipment is so appreciated...none more so than for this movement.

    Leave a comment:


  • gymdad150
    replied
    12/4/21

    6th Cycle - Week Four reps/sets

    Squat - 100kg 6*2
    Close Grip - 65kg 7*3
    Belt Squat - 90lbs 5*3
    Single Leg Ext (0-5-0) - 50kg 10*3
    Single Leg Banded Hamstring Curl (0-3-0) - orange band 10*3
    Hammer Curl - 60lbs 10*3
    Pull-Ups - bw 12*1 on 15sec
    Chin-Ups - bw 12*1 on 15sec

    Still a bit fatigued, stiff back and knee...

    Did what felt good. It all adds up.
    Last edited by gymdad150; 12-04-2021, 09:14 PM.

    Leave a comment:


  • codgerus maximus
    replied
    Really nice work, Chas. I'm trying to set up a poor-man's GHR in my garage with a strap and some pads on a bench. Maybe I'll post some photos next week.

    Leave a comment:


  • gymdad150
    replied
    12/2/21

    6th Cycle - Week Four reps/sets

    Deadlift - 190kg *5, 140kg 6*2
    Leg Ext - 50kg 40*3
    GHR - bw 10*3

    Yeah, I'm fucking tired man. The fourth week of the sixth cycle equals accumulated fatigue. Tuesday was tough, Wednesday was a struggle, and today...well I was simply beat.

    That said the set of 5 at 190 was done dead stop, not touch and go...That's as good a set as I've done in two years...especially in the fatigued state I'm in at the moment.

    This has been a hard week, I'm extremely pleased at how I rallied inside, and outside the gym.

    Leave a comment:


  • gymdad150
    replied
    12/1/21

    6th Cycle - Week Four reps/sets

    Bench - 87.5kg *5, 78kg 6*2
    Spoto - 83kg 5*4
    Dumbbell Bench (0-3-0) - 60lbs 8*3

    Just missed the top set...so close on the 6th rep.

    Even with the miss, a number of good things took place to make this one of my best Bench sessions (especially for week four).

    - I was able to shake off a sluggish warm-up and progression to the top set.
    - I finally got the knack of bracing into the belt for a Bench set.
    - I was able to keep my shoulders down, right up to the press out on the sixth rep. If my right shoulder didn't slide out of position, that 6th rep was right there...and that would have been a huge rep PR at 87.5kg.

    Leave a comment:

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