Still on the Right Side of the Grass
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Re: Still on the Right Side of the Grass
@Wilhelm @JohnHelton @slowmotion
Thank you gentlemen!
Thank you gentlemen!
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Re: Still on the Right Side of the Grass
6/12/21
Meet Prep - All Done reps/sets
Bench - 40kg 5*2, 50kg 4*2, 60kg 3*2, 70kg 2*2, 77.5kg *2, 82.5kg *2
Squat - 60kg 5*2, 80kg 3*2, 100kg 2*2, 110kg *2
Leg Extn - 50kg 10*3
GHR - bw 10*3
That's that.
I feel pretty good: knee is cooperating, weight is at 198lbs (which is par for the course), back is loosening up.
Fly tomorrow, and get in to Daytona in the late afternoon. I'll watch our youth lifters Monday morning, and a lightweight masters lifter in the afternoon.
I'm up Tuesday afternoon: 4:00pm start. I understand that there are only two platforms in use. I should know my platform, but I haven't looked at the roster in a few weeks. For those so inclined, the day's session will be on YouTube.
Meet Prep - All Done reps/sets
Bench - 40kg 5*2, 50kg 4*2, 60kg 3*2, 70kg 2*2, 77.5kg *2, 82.5kg *2
Squat - 60kg 5*2, 80kg 3*2, 100kg 2*2, 110kg *2
Leg Extn - 50kg 10*3
GHR - bw 10*3
That's that.
I feel pretty good: knee is cooperating, weight is at 198lbs (which is par for the course), back is loosening up.
Fly tomorrow, and get in to Daytona in the late afternoon. I'll watch our youth lifters Monday morning, and a lightweight masters lifter in the afternoon.
I'm up Tuesday afternoon: 4:00pm start. I understand that there are only two platforms in use. I should know my platform, but I haven't looked at the roster in a few weeks. For those so inclined, the day's session will be on YouTube.
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Re: Still on the Right Side of the Grass
I'm back...
I took a new device on the road, and couldn't remember my passwords, hence the radio silence. Well that, and I'm still trying to come to grips with my performance (or lack thereof) Tuesday afternoon.
The forensics:
Squat -
1st attempt the head judge wouldn't give me a start command due to my left knee "not being locked out". We actually had a conversation while I had the bar on my back, about the fact that that my knee was as far back as it would go. I had to soften the knees and then re-lock them to prove the point...with the bar on my back.
Two reds!
2nd attempt As I was a little shaken by the experience of the first, we kept the weight the same - had to get in the meet!
2-1 good lift.
3rd attempt was a paltry 135kg and it was all I could do that day...maybe 5 kg more, but that was it.
2:1 good lift
Bench:
1st attempt at 90kg was another snafu with the judges. The head judge was ready, the sides were still getting seated as I un-racked the bar. So I was held up from starting (with the damn bar in my hands) until the sides were "ready".
I got the lift, but I didn't feel good about it.
2nd attempt was a small jump and I just got it
3rd Attempt was 95kg, and for the life of me I don't know what I was doing...pinned!
PINNED AT 95KG! Much disappointment...
Deadlift:
1st attempt was delayed. They wanted both platforms to go off at the same time. We waited 10 minutes, and add to that the time between my last warm-up (another 7 minutes), I was "cold". walking out to the bar.
The lift was good, but not comfortable.
2nd attempt went to 195kg, and my back got a little cranky at mid point.
Good lift, but I was concerned.
3rd attempt was perhaps the 2nd worst experience of my sporting life ( I won't go into the first). I was in a dog fight for third, and I knew it. I had to hit 205kg to win on body weight. I walked out to the bar, and every emotion of the last 18 months of my shit show of a life hit me right in the "feels". I was in tears as I grabbed the bar.
Needless to say, there was no lift.
I was, and am disappointed in my performance.
I know enough to realize that my performance was effected by my back and knee issues over the last 9 months. For as good as my training was going into Chicago, it was equally as poor going into Daytona. But I knew that, and I was at peace with the fact that my numbers wouldn't be PR attempts (except for Bench).
What I wasn't ready for was the emotional component of the day. I visualized everything about the day: how the room would look, what the bar would look like loaded, how the bar would feel in my hands, what each lift would feel like (though I will say that I couldn't visualize my 3rd attempts as a successful lift).
What I didn't factor in was how much I've invested in being a "lifter" (remember that line in "Officer and a Gentleman" where Mayo screams out: "I've got nowhere else to go"). Well Cancer, the dissolution of a 45 year marriage, and my body seemingly betraying me in ways I didn't know were possible flooded my mind. These demons all came out on that 3rd lift.
It's still shocking to re-live that moment. Fortunately my coach, and assistant coach were wonderful in the moment: caring and compassionate.
Wonderfully, my teammates (both in Daytona and back in Buffalo ) were as supportive. I'm blessed to have such a group supporting me throughout these past 18 months.
So, that's the raw, unvarnished truth of the day. My coach and I will sit down and put together a plan to re-build my lifts and confidence when he gets back from Daytona. I love to lift, I'd like to keep competing, and I won't walk away from a community that's been so supportive of me.
So what's that line from the song in "Oklahoma"...pick yourself up, dust yourself off, and start all over again.
Well that's me. Let's do this!
I took a new device on the road, and couldn't remember my passwords, hence the radio silence. Well that, and I'm still trying to come to grips with my performance (or lack thereof) Tuesday afternoon.
The forensics:
Squat -
1st attempt the head judge wouldn't give me a start command due to my left knee "not being locked out". We actually had a conversation while I had the bar on my back, about the fact that that my knee was as far back as it would go. I had to soften the knees and then re-lock them to prove the point...with the bar on my back.
Two reds!
2nd attempt As I was a little shaken by the experience of the first, we kept the weight the same - had to get in the meet!
2-1 good lift.
3rd attempt was a paltry 135kg and it was all I could do that day...maybe 5 kg more, but that was it.
2:1 good lift
Bench:
1st attempt at 90kg was another snafu with the judges. The head judge was ready, the sides were still getting seated as I un-racked the bar. So I was held up from starting (with the damn bar in my hands) until the sides were "ready".
I got the lift, but I didn't feel good about it.
2nd attempt was a small jump and I just got it
3rd Attempt was 95kg, and for the life of me I don't know what I was doing...pinned!
PINNED AT 95KG! Much disappointment...
Deadlift:
1st attempt was delayed. They wanted both platforms to go off at the same time. We waited 10 minutes, and add to that the time between my last warm-up (another 7 minutes), I was "cold". walking out to the bar.
The lift was good, but not comfortable.
2nd attempt went to 195kg, and my back got a little cranky at mid point.
Good lift, but I was concerned.
3rd attempt was perhaps the 2nd worst experience of my sporting life ( I won't go into the first). I was in a dog fight for third, and I knew it. I had to hit 205kg to win on body weight. I walked out to the bar, and every emotion of the last 18 months of my shit show of a life hit me right in the "feels". I was in tears as I grabbed the bar.
Needless to say, there was no lift.
I was, and am disappointed in my performance.
I know enough to realize that my performance was effected by my back and knee issues over the last 9 months. For as good as my training was going into Chicago, it was equally as poor going into Daytona. But I knew that, and I was at peace with the fact that my numbers wouldn't be PR attempts (except for Bench).
What I wasn't ready for was the emotional component of the day. I visualized everything about the day: how the room would look, what the bar would look like loaded, how the bar would feel in my hands, what each lift would feel like (though I will say that I couldn't visualize my 3rd attempts as a successful lift).
What I didn't factor in was how much I've invested in being a "lifter" (remember that line in "Officer and a Gentleman" where Mayo screams out: "I've got nowhere else to go"). Well Cancer, the dissolution of a 45 year marriage, and my body seemingly betraying me in ways I didn't know were possible flooded my mind. These demons all came out on that 3rd lift.
It's still shocking to re-live that moment. Fortunately my coach, and assistant coach were wonderful in the moment: caring and compassionate.
Wonderfully, my teammates (both in Daytona and back in Buffalo ) were as supportive. I'm blessed to have such a group supporting me throughout these past 18 months.
So, that's the raw, unvarnished truth of the day. My coach and I will sit down and put together a plan to re-build my lifts and confidence when he gets back from Daytona. I love to lift, I'd like to keep competing, and I won't walk away from a community that's been so supportive of me.
So what's that line from the song in "Oklahoma"...pick yourself up, dust yourself off, and start all over again.
Well that's me. Let's do this!
- JohnHelton
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Re: Still on the Right Side of the Grass
Congratulations. You are "The Man in the Arena". That can't be taken from you. You have battled significant odds to stand in the arena. It is inspiring.
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - Teddy Roosevelt
- BenM
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Re: Still on the Right Side of the Grass
Well said. You got up there and competed and gave it everything you had on the day. That's more than most people will ever achieve. Well done.
- slowmotion
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Re: Still on the Right Side of the Grass
Yes. You maybe didn't have the best of days, but you did your best on that day and got all the lifts. After all you have been through you should be proud of what you have achieved. You'll be back stronger than ever! Well done!
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Re: Still on the Right Side of the Grass
@JohnHelton @BenM @slowmotion
Gentlemen, thank you!
Of course you're right, having been able to take a step back, and look at this event dispassionately.
It's the competitor's voice in the back of my head that doesn't allow for anything less than excellence regardless of circumstances. I need to learn how to quiet that voice...
Again, thanks for the support!
Gentlemen, thank you!
Of course you're right, having been able to take a step back, and look at this event dispassionately.
It's the competitor's voice in the back of my head that doesn't allow for anything less than excellence regardless of circumstances. I need to learn how to quiet that voice...
Again, thanks for the support!
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Re: Still on the Right Side of the Grass
6/19/21
Between Programs rep/sets
Squat 2 Box - 60kg 5*3, 80kg 3*2, 90kg 5*3
Pin Bench - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 85kg 1*2
Pin Bench - 70kg 5*3
Belt Squat - 45kg 15*3
Leg Extn - 50kg 20*3
As is the accustomed style post meet, we get to fuck around until we get our next cycle of programming.
I.Am.Not.Looking.Forward.To.Volume.
Between Programs rep/sets
Squat 2 Box - 60kg 5*3, 80kg 3*2, 90kg 5*3
Pin Bench - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 85kg 1*2
Pin Bench - 70kg 5*3
Belt Squat - 45kg 15*3
Leg Extn - 50kg 20*3
As is the accustomed style post meet, we get to fuck around until we get our next cycle of programming.
I.Am.Not.Looking.Forward.To.Volume.
- mgil
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Re: Still on the Right Side of the Grass
Stopping by and saw this. I agree, @gymdad150! You’re a huge inspiration to many of us. Badass defined.JohnHelton wrote: ↑Thu Jun 17, 2021 11:10 am Congratulations. You are "The Man in the Arena". That can't be taken from you. You have battled significant odds to stand in the arena. It is inspiring.
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - Teddy Roosevelt
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Re: Still on the Right Side of the Grass
@mgil
Thanks for dropping in, I appreciate the support!
Hearing from so many different sources, all driving home the point that the TR quote lays out so well, helps me get out of my own head.
Sometimes we're our own worse enemy when it comes to perspective.
Thanks for dropping in, I appreciate the support!
Hearing from so many different sources, all driving home the point that the TR quote lays out so well, helps me get out of my own head.
Sometimes we're our own worse enemy when it comes to perspective.
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Re: Still on the Right Side of the Grass
6/21/21
Volume Block week One - reps/sets
Safety Bar Squat - 75kg 10*3
Tempo Down Belt Squat - 40kg 10*3
Hip Thrusts - 100kg 15*3
Kroc Rows - 70lbs 15*3
Back Extn - 8kg 15*3
Cable Mid Row - 100lbs 15*3
Palof Press - 20kg 15*3
Tempo Dead Bugs - 60sec *3
And the re-build begins. All sets RPE7
Actually got done relatively quickly, right on two hours and that includes the warm-up.
Volume Block week One - reps/sets
Safety Bar Squat - 75kg 10*3
Tempo Down Belt Squat - 40kg 10*3
Hip Thrusts - 100kg 15*3
Kroc Rows - 70lbs 15*3
Back Extn - 8kg 15*3
Cable Mid Row - 100lbs 15*3
Palof Press - 20kg 15*3
Tempo Dead Bugs - 60sec *3
And the re-build begins. All sets RPE7
Actually got done relatively quickly, right on two hours and that includes the warm-up.
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Re: Still on the Right Side of the Grass
6/23/21
Volume Block week One - reps/sets
Larsen Bench @7 - 65kg 10*3
Wide Grip Spoto @8 - 70kg 5*5
Dumbbell Bench - 50lbs 12*3
Dumbbell Press - 30lbs 12*3
LTE - 40kg *8, 8, 5
EZ BAr Curls - 40kg 8*3
Overhead Tri Extn. - 22kg 8*3
EZ Bar Curls - 40kg 8*3
Palof Side Steps - 12kg 60sec *3
Lateral Raises (6-12) - 10lbs 10*3
Two hour session...again. Lot's of work, but manageable at these levels.
Volume Block week One - reps/sets
Larsen Bench @7 - 65kg 10*3
Wide Grip Spoto @8 - 70kg 5*5
Dumbbell Bench - 50lbs 12*3
Dumbbell Press - 30lbs 12*3
LTE - 40kg *8, 8, 5
EZ BAr Curls - 40kg 8*3
Overhead Tri Extn. - 22kg 8*3
EZ Bar Curls - 40kg 8*3
Palof Side Steps - 12kg 60sec *3
Lateral Raises (6-12) - 10lbs 10*3
Two hour session...again. Lot's of work, but manageable at these levels.
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Re: Still on the Right Side of the Grass
6/24/21
Volume Block week One - reps/sets
Big Wheel Pulls @7 - 143kg 8*3
Belt Squat - 50kg 15*3
RDL - 100kg 12*3
Dumbbell Bench Tempe 2 Tempo - 45lbs 15*3
Kroc Rows - 70lbs 12*3
Back Ext Row - 40kg 12*3
I got a little cocky and went for a two mile walk prior to training. Big Mistake!
For as humane as the first two days were, today was hard hard hard. Especially the successories...
Might have come in a little light on the Pulls.
Volume Block week One - reps/sets
Big Wheel Pulls @7 - 143kg 8*3
Belt Squat - 50kg 15*3
RDL - 100kg 12*3
Dumbbell Bench Tempe 2 Tempo - 45lbs 15*3
Kroc Rows - 70lbs 12*3
Back Ext Row - 40kg 12*3
I got a little cocky and went for a two mile walk prior to training. Big Mistake!
For as humane as the first two days were, today was hard hard hard. Especially the successories...
Might have come in a little light on the Pulls.
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Re: Still on the Right Side of the Grass
6/26/21
Volume Block week One - reps/sets
SSB - 50kg *5, 60kg *3, 70kg 10*3
Bench - 40kg *5, 50kg *3, 65kg *2, 72.5kg 5*5
Deadlift - 70kg *5, 120kg *3, 140 / 160 / 172.5 / 182.5kg *1
Fly - 35kg 12*3
Dumbbell Press - 35lbs 8*3
Rev Fly - 25lbs 15*3
Lateral Raises 6 to 12 - 15lbs 12*3
Wide Grip Pulldown - 100lbs 12*3
Dumbbell Bench - 50lbs 10*3
Leg Ext - 50kg 15*3
Glute Ham Raise - bw 10*3
A full week of volume on the books. I survived...
First real SBD day in ages. This is the way to build a base.
Volume Block week One - reps/sets
SSB - 50kg *5, 60kg *3, 70kg 10*3
Bench - 40kg *5, 50kg *3, 65kg *2, 72.5kg 5*5
Deadlift - 70kg *5, 120kg *3, 140 / 160 / 172.5 / 182.5kg *1
Fly - 35kg 12*3
Dumbbell Press - 35lbs 8*3
Rev Fly - 25lbs 15*3
Lateral Raises 6 to 12 - 15lbs 12*3
Wide Grip Pulldown - 100lbs 12*3
Dumbbell Bench - 50lbs 10*3
Leg Ext - 50kg 15*3
Glute Ham Raise - bw 10*3
A full week of volume on the books. I survived...
First real SBD day in ages. This is the way to build a base.
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Re: Still on the Right Side of the Grass
6/28/21
Volume Block Week Two - reps / sets
SSB - 80kg 10*3
Belt Squat tempo down - 50kg 10*3
Hip Thrusts - 110 kg 12*3
Kroc Rows - 70lbs 15*3
Cable Mid Row - 110lbs 15*3
Back Ext - 12kg 15*3
Palof Press - 22kg 15*3
Leg Ext - 60kg 20*3
Glute Ham Raise - bw 10*3
Hot, humid...all together an ugly environment to lift in, but we persevered!
Volume Block Week Two - reps / sets
SSB - 80kg 10*3
Belt Squat tempo down - 50kg 10*3
Hip Thrusts - 110 kg 12*3
Kroc Rows - 70lbs 15*3
Cable Mid Row - 110lbs 15*3
Back Ext - 12kg 15*3
Palof Press - 22kg 15*3
Leg Ext - 60kg 20*3
Glute Ham Raise - bw 10*3
Hot, humid...all together an ugly environment to lift in, but we persevered!
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Re: Still on the Right Side of the Grass
6/30/21
Volume Block Week Two - reps / sets
Larsen Bench - 40kg *5, 50kg *3, 67.5kg 10*3
Wide Grip Spoto - 72.5kg 5*5
Dumbbell Bench - 60lbs *12, 9, 10
Dumbbell Press- 35lbs 12*3
LTE - 40kg *8, 6, 7, 4
EZ Bar Curl - 8*4
Overhead Tri Extn - 22kg 8*3
EZ Bar Curl - 40kg 8*3
Palof Side Steps - 12kg 60sec *3
Lateral Raise - 15lbs 10*3
Another hot and very humid session.
Volume Block Week Two - reps / sets
Larsen Bench - 40kg *5, 50kg *3, 67.5kg 10*3
Wide Grip Spoto - 72.5kg 5*5
Dumbbell Bench - 60lbs *12, 9, 10
Dumbbell Press- 35lbs 12*3
LTE - 40kg *8, 6, 7, 4
EZ Bar Curl - 8*4
Overhead Tri Extn - 22kg 8*3
EZ Bar Curl - 40kg 8*3
Palof Side Steps - 12kg 60sec *3
Lateral Raise - 15lbs 10*3
Another hot and very humid session.
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Re: Still on the Right Side of the Grass
7/1/21
Volume Block Week Two - reps / sets
Big Wheel Pulls (no belt) - 83kg 5*2, 113kg *3, 133kg 1*2, 148kg 8*3
Belt Squats - 55kg 15*3
RDL - 105kg 12*3
Back Extn/Row - 45kg 12*3
Dumbbell Bench Tempo 2 Tempo - 50lbs 12*3
Kroc Rows (with Straps) - 80lbs 12*3
Leg Ext - 70kg 10*3
GHR - bw 10*3
Blowin' up the back, top to bottom!
Volume Block Week Two - reps / sets
Big Wheel Pulls (no belt) - 83kg 5*2, 113kg *3, 133kg 1*2, 148kg 8*3
Belt Squats - 55kg 15*3
RDL - 105kg 12*3
Back Extn/Row - 45kg 12*3
Dumbbell Bench Tempo 2 Tempo - 50lbs 12*3
Kroc Rows (with Straps) - 80lbs 12*3
Leg Ext - 70kg 10*3
GHR - bw 10*3
Blowin' up the back, top to bottom!
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Re: Still on the Right Side of the Grass
7/3/21
Volume Block Week Two - reps / sets
SSB - 72.5kg 10*3
Bench - 75kg 5*5
Deadlift - 145 / 165 / 175 / 185kg *1
Fly - 40lbs 12*3
Dumbbell Press - 40lbs 8*3
Revs Fly - 35lbs 12*3
Wide Grip Pulldown - 120lbs 10*3
Dumbbell Bench (3-0-3) - 50lbs 8*3
Poor night's sleep (like none), good session...I'm surprised.
Knee feels good, Bench was solid, Deads were strong and beltless.
Volume Block Week Two - reps / sets
SSB - 72.5kg 10*3
Bench - 75kg 5*5
Deadlift - 145 / 165 / 175 / 185kg *1
Fly - 40lbs 12*3
Dumbbell Press - 40lbs 8*3
Revs Fly - 35lbs 12*3
Wide Grip Pulldown - 120lbs 10*3
Dumbbell Bench (3-0-3) - 50lbs 8*3
Poor night's sleep (like none), good session...I'm surprised.
Knee feels good, Bench was solid, Deads were strong and beltless.
- slowmotion
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Re: Still on the Right Side of the Grass
Nice work!
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Re: Still on the Right Side of the Grass
Thanks!
I'm enjoying the re-build process at the moment.