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Still On The Right Side Of The Grass

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  • 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:


  • gymdad150
    replied

    11/30/21

    6th Cycle - Week Four reps/sets

    Low Bar Squat - 130kg *6, 107.5kg 6*2
    Belt Squats - 50kg 10*5
    Goblet Squats - 60lbs 12*3

    For being tired from a lack of sleep (life interrupts), stiff knee, and general week four angst, we got the top set in.

    Reps were a little high, but I'm not concerned about that at the moment. I haven't touched 130kg for reps since last August...and on that set I started my downward slide as I pulled my Quad. The knee, which was stiff (but not swollen) from Squash last night presented no problems down or up. In fact I think I was good for two more reps...depth will come, always has.

    Lightened up on the assistance work. I've pushed hard this cycle, and I think taking my foot off the gas this week is a wise idea.

    Leave a comment:


  • gymdad150
    replied
    11/27/21

    6th Cycle / Week Three - reps/sets

    Paused Squat - 110kg 6*2
    Close Grip Bench - 75kg 7*2
    Dumbbell Press - 45lbs 10*3
    S/L Ext - 80kg 20*3
    S/L Banded Hamstring Curl - orange band 20*3
    Revs Fly - 45lbs 10*3
    S/L Ext (0-3-0) - 100kg 10*3
    S/L Banded Hamstring Curl (0-3-0) - orange band 10*3
    Lateral Raise - 25lbs 10*3
    Wide Grip Pulldown - 120lbs 10*3

    Nice follow-up to yesterdays pulls. Knee continues to cooperate...

    Leave a comment:


  • gymdad150
    replied
    11/26/21

    6th Cycle / Week Three - reps/sets

    Deadlift - 185kg *6, 155kg 6*2
    Single Leg RDL - 40kg 10*2
    Duck Squats - 40kg 12*3
    Barbell Row - 65kg 15*3
    Face Pulls - 30kg 15*3

    Wonderful, wonderful...

    These are the best pulls I've been able to do since early 2020...hell since prep for Chicago 2019.
    My knee is the best it's been in two years as well.

    Leave a comment:


  • gymdad150
    replied
    11/23/21

    6th Cycle / Week Three - reps/sets

    Bench - 85kg *6, 75kg 6*2
    Spoto - 82.5kg 5*4
    Dumbbell Bench (3-0-0) - 50lbs 10*3
    LTE - 35kg 8*3
    Tri Pushdown - 28kg 8*3

    Redlined things a bit on the Bench. Had to back off the assistance work.

    We're back in masks or face shields...fucking bunch of loons running the County.

    Leave a comment:


  • gymdad150
    replied
    11/22/21

    6th Cycle / Week Two - reps/sets

    Low Bar - 125kg *6, 105kg 6*2
    Belt Squats (3-0-0) - 75kg 8*3
    TRX Hi Row - 12*3
    Goblet Squat - 36kg 12*3
    Single Leg Ext (0-3-0) - 50kg 20*5
    Single Leg Banded Hamstring Curls - orange band 20*5
    Banded Dead Bugs - orange band 45sec *2

    Tight and uncomfortable all session long. Depth was not in the cards...the strength was, but not the depth.

    Leave a comment:


  • 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:

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