Still On The Right Side Of The Grass

[codgerus maximus]

And we passed the two year anniversary of the end of Cancer treatments with another "clean" check-up. That took place Monday...big weight off my shoulders I must say. If I can get past this fluttery heart issue and the tendon issues in my left hand, I'd be fit as a fiddle. As is, I endeavor to persevere...

That's wonderful to hear, Chas. Anne sends her best wishes too. You've really been putting in a lot of hard work. But that's nothing new

[mjwurtz]

As a poster in my garage reads " I just want to lift weights and forget about all my old man problems!"

[gymdad150]

5/14/22

2nd Cycle / Week One reps/sets

Squat - Singles at 132.5 / 142.5kg, down sets: 2 sets of four @120kg I see we added some extra Bench work in addition to what I've dreamed up. heavy single leg work.

Bench - Paused Singles at 85 / 90kg; down sets: 2 sets of 4 @80; Spoto: 3 sets of 8 @ 70kg. 4 Board Bench: 70/80/90/95/100...101kg just to work on getting comfortable with heavier weights in my hands and on my chest. We'll bring the bar down as the weeks wear on. Lots of arm work, blowing up the Bi's and Tri's.

Deadlift - Singles at 175 / 185kg; down sets: 2 sets of 4 @155kg. More Bench work: Spoto and 4 Board. Heavier single leg work, and Revs Hyper sets. I'm having a bit of bother with the middle finger on my left hand. Tendonitis / Tendonosis...who can tell. All I know is that it's making pulling extremely uncomfortable.

Conditioning Friday - Same drill, intervals 20 seconds on / 10 seconds off for 4 minutes sets. Finished with a short sprint and got up to 13.1mph...the knee was a little balky today so I couldn't "air it out" the way I wanted to.

SBD Saturday - Singles for all the big three, 3 sets @ rpe 7. I was glad to see these programmed as I'm a little tired. I may move the conditioning to Tuesdays. I need a day off after Deads. Moved down to a 3 Board Bench today...it worked, until it didn't at 102.5kg.

And we passed the two year anniversary of the end of Cancer treatments with another "clean" check-up. That took place Monday...big weight off my shoulders I must say. If I can get past this fluttery heart issue and the tendon issues in my left hand, I'd be fit as a fiddle. As is, I endeavor to persevere...

[gymdad150]

5/7/22

1st Cycle - Week Four reps/sets

Squat - Singles at 150 /157.5kg...a little grindy at 157.5kg. No issues with the lightheadedness, or the flippy heart beat. We're not out of the woods yet, but the issue is "better".

Bench - Singles at 85 / 90kg...a little grindy at 90kg for no real reason. My right shoulder is not contributing like it should. Put in some 5 Board work to hit the movement at my sticking point, and work on keeping my shoulder in "the pocket", worked up to triples at 92.5 / 95 / 97.5kg. Something has to make this Bench move...right?

Deadlift - Singles at 185 / 195kg...very fast, felt great. Two down sets of 7 @ 170kg, plus RDLs: 3 sets of 8 @ 135kg.

Conditioning Friday - regular interval work, a little tired. Threw in one 20 second sprint to see what I could "handle", topped out at 12.5mph, and it didn't hurt. That works out to roughly, a 70 second quarter mile. My goal is to see if I can hit 15mph...with a stretch goal of 17.5mph (that's roughly a 51 second 440...)

SBD Saturday - officially tired. Squats were work: Paused SSB 105kg *8, 110kg 8*2. 3 Count Paused Bench was actually pretty solid: 82.5kg 3*3; 5 Board Bench singles 85/90/2.5/5/7.5/100...missed 102.5kg. Big Wheel Pulls - Tired and my knee has finally started to show a little wear and tear (nothing horrible, but definitely carrying some fluid), set of 3 at 183kg, and two @ 193kg. Rows: 3 sets of 10 @ 93kg.

And that was that...pooped.

Maybe some golf tomorrow, I need some range time.

[gymdad150]

4/30/22

1st Cycle / Week Three - reps / sets

Squat -
Singles at 140/150kg...slow, not tired, just slow. Two back off sets of 7 @ 107.5kg, and then my favorite single leg work: Tempo to Tempo Bulgarians.

Bench -
A bit of a listless session. Singles at 85 / 90kg. Two Touch and Go sets, and then of 7 @ 77.5kg, along with three Spoto sets of five @75kg. Dumbbell Bench and Incline work was strong, and then we blew up the arms with LTEs / Tri Pushdowns and EZ Bar Curls.

Deadlift -
Singles at 175 / 185kg. Two back of sets of 7 @ 165kg. RDLs, three sets of 8 @ 130kg. Regular single leg extensions / banded hamstring curls and Copenhagen Planks to round out the day.

Conditioning Friday -
More interval work. A little faster, a little farther... My heart rate recovery is good, especially for being a little faster in the work intervals. I'm hoping to be able to cut it loose in a few more sessions. I'd like to see how fast my turnover is at my advanced years.
But, having said that, I'll probably wait until after the June meet.

SBD Saturday -
Paused SSBs: three sets of 8 @ 100 (1) / 105kg (2); three count paused Bench: three sets of three @ 80kg; Big Wheel Pulls: three sets of three @ 203kg (1) / 193kg (2). Assistance work for the shoulders, and single leg work. I'm happy with the ability to work hard on Saturdays, after the hard conditioning work on Friday #jellylegs. I'm working on toughing a little higher on my chest on the Bench. I handled today's work with more ease than last weeks sets @ 77.5kg...progress! Overshot the BWPs @203kg, so I dropped the other two sets to 193kg...didn't want to push the lower back too hard.

And it appears that there will be one more week to this cycle, then a cycle of three weeks, and then a two week Peak/Taper into the June meet.

[gymdad150]

4/23/22

First Cycle - Week Two reps / sets

Squat - Worked up to a single at 142.5kg; back offs 7*2 @ 102.5. My hips were friendly for the first time in a while, and that made depth easier to find. Lot's of single leg work: a little more weight, a little less rest.

Bench - worked up to a single at 87.5kg; Touch and Go's *7 @ 77.5kg and 75kg; Spoto 5*3 @ 72.5kg. Not the best day on the Bench; it happens. Strong dumbbell work though, and that was surprising. Lot's of tempo arm work, especially working the Tri's.

Deadlift - Worked up to a single at 175kg; back off sets 7*2 @ 155kg; RDLs 8*3 @ 125kg. Nothing particularly taxing. Good pulls up the shins on the down sets...something I don't usually do, as I bruise easily.

Conditioning Friday - 5 sets of 4 minutes: 20 seconds on / 10 seconds off. A little faster / more distance, on three minutes rest between sets.

SBD Saturday - Paused Safety Bar 8*3 at 100kg; 3 Count Paused Bench 3*3 *77.5kg; Big Wheel Pulls 3*3 @ 193kg; Rows 10*3 @ 93kg. Shoulder work: IYTs, Clusters 10*3. A little tired today. Fortunately I was able to get all the work done without collapsing...those Paused SSBs were killers. Bench was actually pretty strong. I'm trying to touch a little higher on the chest. Big Wheels were interesting...I forgot I had my lifters on for the first set, which made it really hard. Switched to flats for the finale two sets and that made all the difference.

Went out to lunch with a gaggle of gym goers, Socialization PR!

[gymdad150]

slowmotion
2 sets of 7 reps...sorry for the confusion.

[slowmotion]

Is that 7 sets of 2 reps or 2 sets of 7 reps on the down sets?

[gymdad150]

4/16/22

1st Cycle reps/sets

Squat - Keeping the program we've been running for the past year, with just a little more volume. Opening this cycle with a single at 135kg, and then down sets of 7*2. Lots of single leg work, and some rows. The single was pretty strong, felt good coming back from the recovery week.

Bench - Single at 85kg; down sets of 7*2 touch and go; Spoto sets 5*3; Dumbbell work; Bi's and Tri's...we're gonna make this bench move if it's the last thing we do. I'm warming up from the pins to build some explosiveness off the chest. Volume is the order of the day.

Deadlift - Single at 165kg; down sets of 7*2 at 145kg, heavy RDLs 125kg - 3 sets of 8; normal single leg extensions and hamstring curls as finishing work.

Conditioning Work - Ok this is new! We now have an Assault Runner at the gym, so I'm adding interval work to get my aerobic capacity back to where it should be - Five, four minute sets of 20 seconds on / 10 seconds off. Amazingly, my bad knee has handled this additional work load without a hitch: no swelling, no pain, no stiffness...I have no idea what has transpired, but I'm really happy that I can finally run without feeling like a cripple. My heart rate recovery is really good, all things considered. I maxed out my last set at 180bpm, and one minute later I was down to 120bpm...can't complain about that. Not that I enjoyed the oxygen debt, but that's too be expected for being so sedentary these past few years.

SBD Saturday - Haven't had a full Saturday session in quite a while. Can't say I didn't ask for more work. Paused SSB 8*3 at 95kg; three count pause Bench 3*3 75kg to 80kg; Big Wheel Pulls 3*3 at 183kg; Rows and Kroc Rows; IYTs and Shoulder Clusters...madonna! I thought the SSBs were gonna be the death of me.

Again, this is going to be a three week cycle, re-set (a bit higher than the start of this cycle) to start the next three week cycle, rinse and repeat into June, and the PLA meet in Orlando.

[mjwurtz]

I have a concept 2 rower that I have barely used taking up space as well.

[gymdad150]

I feel the same way about getting back into running, Chas. For several years I'd been relying on rowing and an airdyne for my conditioning. It feels nice to be running again, even though I'm only putting in a about four or five miles per week. Those Assault Runners do look nice. I haven't tried one yet.
So a viral culprit...hope that clears up soon.

There is a learning curve to the A/R. Coach let me learn the hard way how the damn thing works

For some odd reason, rowers and the Airdyne didn't strike my fancy. I mean interval work, is interval work...right? No, there's something about being on one's feet that feels appropriate. My boys would prefer rowers, as that was their sport of choice, and then an Airdyne as a fall back.

[codgerus maximus]

I feel the same way about getting back into running, Chas. For several years I'd been relying on rowing and an airdyne for my conditioning. It feels nice to be running again, even though I'm only putting in a about four or five miles per week. Those Assault Runners do look nice. I haven't tried one yet.
So a viral culprit...hope that clears up soon.

[gymdad150]

4/9/22

Recovery Week

Three working days of really light movement, with a recovery massage thrown in on Tuesday. Amazingly enough, I felt pretty good post meet. Normally I feel like a bag of smashed assholes. I attribute this state of being to the superlative programming these past 10 months #goldilocks

The gym picked up an Assault Runner...what a fun machine that is! I haven't been able to really run for a few years now (I don't consider the start/step of Squash, running) due to my ongoing knee issue. I've put in a few sessions on this new A/R, and my knees are no worse the wear. I think I've found a solution to my conditioning issues...finally. Plus, I will admit I was getting a bit depressed that I couldn't run anymore (not that I do a lot of it). I used to be a fairly fast fellow in my youth, and being somewhat "crippled" left me feeling less than athletic.

And now we're onto a new training cycle, consisting of three, three week blocks. These will lead us into Powerlifting America's Masters Nations in Orlando, in June. Why not...

Let's go!!!

[gymdad150]

codgerus maximus mjwurtz slowmotion
Thanks gents. I was carrying the after effects of a viral infection (not COVID related) that left me with a flippy heart beat. I get that type of a virus every couple of years. Just a bad time to pick it up.

[slowmotion]

Getting blackouts on squats sounds really scary! Well done getting back onto the platform and getting an excellent result!