Still on the Right Side of the Grass

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gymdad150
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Re: Still on the Right Side of the Grass

#461

Post by gymdad150 » Tue Nov 30, 2021 4:13 pm

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.

gymdad150
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Re: Still on the Right Side of the Grass

#462

Post by gymdad150 » Wed Dec 01, 2021 5:52 pm

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.

gymdad150
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Re: Still on the Right Side of the Grass

#463

Post by gymdad150 » Thu Dec 02, 2021 4:45 pm

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.

gymdad150
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Age: 67

Re: Still on the Right Side of the Grass

#464

Post by gymdad150 » Sat Dec 04, 2021 2:07 pm

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.

gymdad150
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Re: Still on the Right Side of the Grass

#465

Post by gymdad150 » Tue Dec 07, 2021 6:33 pm

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...

gymdad150
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Re: Still on the Right Side of the Grass

#466

Post by gymdad150 » Wed Dec 08, 2021 5:10 pm

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!?!?

gymdad150
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Re: Still on the Right Side of the Grass

#467

Post by gymdad150 » Thu Dec 09, 2021 7:41 pm

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.

gymdad150
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Re: Still on the Right Side of the Grass

#468

Post by gymdad150 » Sat Dec 11, 2021 12:23 pm

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 cycles 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.

gymdad150
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Re: Still on the Right Side of the Grass

#469

Post by gymdad150 » Mon Dec 13, 2021 5:26 pm

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.

gymdad150
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Posts: 528
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Age: 67

Re: Still on the Right Side of the Grass

#470

Post by gymdad150 » Wed Dec 15, 2021 5:17 pm

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!

gymdad150
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Re: Still on the Right Side of the Grass

#471

Post by gymdad150 » Sat Dec 18, 2021 12:34 pm

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.

gymdad150
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Re: Still on the Right Side of the Grass

#472

Post by gymdad150 » Mon Dec 20, 2021 5:32 pm

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...

gymdad150
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Re: Still on the Right Side of the Grass

#473

Post by gymdad150 » Wed Dec 22, 2021 5:04 pm

12/22/21

7th Cycle / Week Three - reps/sets

2 Board Bench - 87.5kg *3, 72.5kg 3*3
Spoto (@6) - 62.5kg 6*3
Hammer Curls - 10lbs 40*3
Dumbbell Incline Bench - 45lbs 12*4
TRX Supine Row - 10*4
Hammer Curls - 15lbs 40*3

The shoulder is marginally better, but not good enough for a regular Bench session, so 2 board it is.

Not much else to report..

gymdad150
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Re: Still on the Right Side of the Grass

#474

Post by gymdad150 » Thu Dec 23, 2021 4:02 pm

12/23/21

7th Cycle / Week Three - reps/sets

Deadlift - 192.5kg *4, 150kg 4*2
RDL - 100kg 6*2
Single Leg Hip Thrust - 35lbs 15*3

Doesn't look like a lot, but that top set was enough...

Love to finally get some sleep one of these nights #justsayin

gymdad150
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Posts: 528
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Re: Still on the Right Side of the Grass

#475

Post by gymdad150 » Mon Dec 27, 2021 4:21 pm

12/27/21

7th Cycle / Week Four - reps/sets

Low Bar Squat - 140kg *4, 112.5kg 4*2
Belt Squat - 75kg 12*3
BSS - 18kg 10*3
Single Leg Ext - 80kg 20*3

Much success, great joy...

Seriously, today could have been a shit show as my knee got all shitty over Christmas Weekend...for no apparent reason.

Fortunately Squatting was not a problem. Maybe motion is lotion after all?

140 moved nicely, and if my shoulder had been feeling better, I would have said it was EASY.

Back to moving weights that I should be...

gymdad150
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Posts: 528
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Re: Still on the Right Side of the Grass

#476

Post by gymdad150 » Wed Dec 29, 2021 4:29 pm

12/29/21

7th Cycle / Week Four - reps/sets

2 Board Bench - 85kg *3, 70kg 3*4
Spoto - 60kg 6*4
Dumbbell Incline Bench - 45lbs 12*4
TRX Supinated Row - 10*4
Hammer Curls - 15lbs 40*3

Tired shoulders, low bar shoulders...

The right shoulder is improving, glacially, but it is better. Had to back everything off due the shoulders being tired. Threw in an extra set on the down sets, just for the volume.

gymdad150
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Posts: 528
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Age: 67

Re: Still on the Right Side of the Grass

#477

Post by gymdad150 » Thu Dec 30, 2021 5:02 pm

12/30/21

7th Cycle / Week Four - reps/sets

Deadlift - 195kg *2, 150kg 4*2
RDL - 120kg 6*2
Single Leg Ext - 100kg 15*3
GHR - 10*3
Single Leg Hip Thrust - 40lbs 10*3
TRX Revs Fly - 10*3
Cable Mid Row - 130lbs 10*3

#notangryjustdisappointed

My mind went awol mid morning, and I bailed out of my top set for fear I'd blow up my back. Nothing was wrong with my back, nothing went wrong on the first two pulls, I just had this fear that my back was gonna go BOOM.

Deep breaths...

gymdad150
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Re: Still on the Right Side of the Grass

#478

Post by gymdad150 » Sat Jan 01, 2022 11:15 am

1/1/22

7th Cycle / Week Four - reps/sets

Paused SSB - 100kg 7*2
3 Board Bench - 72.5kg 7*2
Big Wheel Pulls - 153kg 7*2
Cable Mid Row 120lbs 10*3
Single Arm Dumbbell Bench - 50lbs 10*3
Single Leg Ext - 100kg *15, 80kg *30, 50kg *40
GHR - 10*3
Hammer Curls - 20lbs 40*3

Happy New Year...end of cycle.

gymdad150
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Posts: 528
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Age: 67

Re: Still on the Right Side of the Grass

#479

Post by gymdad150 » Mon Jan 03, 2022 5:01 pm

1/3/22

8th Cycle - Week One reps/sets

Low Bar Squats - 130kg *1, 110kg 3*2
Tempo 2 Tempo Goblet Squats - 40/50/60/70lbs *8
Single Arm Cable Mid Row - 24kg 10*3
IYT - 10lbs 12*4
Single Leg Ext - 110kg 15*4
Hammer Curls - 25lbs 40*3

Looks like a meet is in the offing, sometime late March / early April.

gymdad150
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Posts: 528
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Age: 67

Re: Still on the Right Side of the Grass

#480

Post by gymdad150 » Wed Jan 05, 2022 4:04 pm

1/5/22

8th Cycle - Week One reps/sets

Bench - 80kg *1
Paused 2 Board - 70kg 3*2
Dumbbell Bench - 50lbs 12*3
Dumbbell Incline Bench (0-0-3) - 40lbs 10*3
LTE (0-0-3) - 30kg 10*3
EZ Bar Curls 90-0-3) - 40kg 10*3
Overhead Tri Ext (0-0-3) - 16kg 10*3

Shoulder rehab continues. Single off the chest felt OK.

The bigger news is I weigh 206lbs at the moment. I've never weighed 205 before! I've been working for years to get my weight up...it's hard as I hate to eat, and I have the metabolism of a shrew.

2022 starts with a PR!

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