10/16/18
Seems like an appropriate time to transition over from SS. I’m back from Raw Natl’s and ready to start a new training block. I’ve got everything written down for the last three years, so no loss if I “lose” my log over there.
Recovery Week reps/sets
HB Box Squat - 195lbs 53
Bench (from pins) - 185lbs 15
Deadlift - 360lbs 1*5
Hammer Curls - 50lbs 10*3
I’m tired from travel, competing, and inadequate food. It’s nice that this week is “do your own thing”.
Bike Sprints - level 10 /12 / 14 / 16 / 18 30 seconds on, 30 seconds off
10/18/18
Recovery Week reps/sets
HB Box Squat - 95kg 5*3
Bench (from pins) - 85kg 1*5
Deadlift - 100kg 5*3
Feeling better, almost 100%.
Starting the new training block next Monday.
Next Competition scheduled for mid Ferbruary, a local meet.
10/20/18
SBD Saturday
HB Squat - 205lbs 83
Bench - 135lbs 103
Deadlift - 285lbs 8*3
Straight Bar Curls - 65lbs 25*3
Monday starts the new training block…giddyup
10/22/18
Cycle One Week One reps/sets
Safety Bar Squat - 95kg 83, 85kg 83
BSS - 24kg 83
Step-Ups - 24kg 83
Barbell Rows - 60kg 10*5
Ab Holds - 3*30 seconds
Workin’ on the poverty quads.
10/24/18
Cycle One Week One reps/sets
T&G Bench - 77.5kg 82, 72.5kg 83, 70kg 8
Paused Bench - 60kg three count pause 63
Larson Bench - 50kg 8*3 three count descent
Incline Dumbbell Bench - 40lbs 104
Dumbbell Press - 25lbs 105
Dips - bw 83
Ab Holds - +10kg 330 second holds
Short rest periods all around.
Gonna have T-Rex arms tomorrow…
10/25/18
Cycle One Week One reps/sets
Deadlift - 160kg 83, 140kg 83
RDL - 100kg 15*3
GHR - bw 83
Bench - 70kg 83
Barbell Rows - 70kg 8*5
Deadlift days are soooo longggg. First set sucked. Staying in the down position for any length of time kills me. I have to remember to start from the top for each rep.
SBD Saturday coming up…
10/27/18
SBD Saturday reps/sets
Safety Bar Squats - 75kg 84
T&G Bench - 70kg 86
Block Pulls - 170kg 6*5
Kept the rest periods to 5-6 minutes across the board. Good work all around.
Left a little fluff and buff for tomorrow.
10/28/18
Left Overs
I-Y-T’s - 8lbs 10*3
Planks - 30 second holds *6
EZ Bar Curls / LTEs - 65lbs 10*3
Hammer Curls / Dips - 50lbs / 25lbs 10*3
Straight Bar Curls / Tri Pulldowns - eb / 50lbs 10*3
Quick Turn arounds on everything…
10/29/18
Cycle One Week Two reps/sets
Safety Squat Bar (beltless) - 100kg 83, 90kg 83
BSS - 24kg 83
Belt Squat - 30kg 83
Barbell Row - 60kg 105
Back Ext - 25kg 83
That damn SSB is a hard exercise, especially beltless.
Keeping the rest periods short on the assistance work: two minutes or less.
Looks like we’re both easing back into things, BD/PD. My back is still bothering me a little bit but not enough to stop me from training. I’ll start keeping a codger’s quest log here with a slightly different user name.
10/31/18
Cycle One Week Two reps/sets
T&G Bench - 80kg *8, *7 (1), 72.5kg 82, *7 (*1), 6 (2)
Paused Bench (3 ct) - 62.5kg 63
Tempo Larson Press - 52.5kg 83
Dumbbell Incline Bench - 45lbs 104
Dumbbell Press - 30lbs 105
Tri Pulldowns - 40kg 8*3
Just a hard day. Lots of turmoil outside the gym has me tired, and under fed. What I couldn’t hit on the Bench, I rested 10-20 seconds and came back to get the reps required.
These days happen…
Just a hard day. Lots of turmoil outside the gym has me tired, and under fed
I hope things settle down soon.
111/1/18
Cycle One Week Two rep/sets
Deadlift (beltless) - 165kg 83, 147.5kg 83
RDL - 105kg 15*3
Bench - 72.5kg *8, *6/2, 3/5
Barbell Row - 75kg - 83
GHR - bw 8*3
For “feeling” like shite, it was a very good deadlift session. Quick reps within the sets.
Tried to superset the Bench with the Row…disasterous.
Hands are a little raw after all the pulling.
11/3/18
SBD Saturday reps/sets
Safety Squat Bar - 82.5kg 8*4
T&G Bench - 72.5kg 8*6
Block Pulls - 180kg 6*5
…and that’s a full day folks.
Getting the hang of the Safety Squat Bar. I can hit depth much easier using this bar for some odd reason.
Bench was fatiguing, again. I’m not cool with that at these weights.
Block Pulls were a study in patience. I need to treat them like Sumo Deads, they’re gonna be slow off the blocks, but they will come up.
Block Pulls - 180kg 6*5
That is a lot of pulling! How high are the blocks that you use? I’m thinking of buying a pair.
I’ll have to check the exact height, but the bar is below the knee by an inch or two.
11/4/18
Fluff and Buff reps/sets
Just finishing up Saturday’s assistance work, plus a little “cardio”
Exercycle - 5 min warm-up
EZ Curl / LTE - 75lbs 10*3
Cycle - 2 minutes @ 10 * 2
Hammer Curl / Dips - 55 / 30lbs 10*3
Cycle - 2 minutes @ 10 * 2
Straight Bar Curl / Tri Pull Downs - 55lbs / 66lbs 25*3
Cycle - 2 minutes @ 8 * 2
One after another, after another. It never ended…till it did.
11/5/18
Cycle One Week Three reps/sets
Safety Bar Squat - 105kg 83, 95kg 83
BSS - 60lbs 83
Belt Squat - 50kg 83
Barbell Row - 65kg 10*5
SBS’s are hard. I have a hard time catching my breath, as the bar weighs down my shoulders…and I’m a shoulder breather.
SBS’s are hard.
I remember Oldster on the other forum was doing those and recommended them. I’ve never tried them. Don’t know if Mrs. Codger will allow me to make any more garage-gym purchases for a while…
11/7/18
Cycle One Week Three reps/sets
T&G Bench - 80kg 82, 72.5kg 84
3ct Paused Bench - 65kg 64
Tempo Larson Bench - 55kg 83
Dumbbell Incline Bench - 50lbs 104
Dumbbell Press - 35lbs 104
Tri Pull Downs - 40kg 8*3
Got both top sets - a little ugly on the last rep, but we got 'em.
Lots of heavy, heavy Deads tomorrow…ughhh.