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

#421

Post by gymdad150 » Thu Sep 02, 2021 4:52 pm

9/2/21

Cycle Three / Week Three reps/sets

Big Wheel Pulls - 178kg 4*3
Glute Ham Roller - 12*3
Revs Hyper - 50kg 12*3
Wide Grip Bench (3-0-0) - 85 / 87.5 / 90 / 85kg *1
Pendlay Rows - 84kg 10*3
Revs Fly - 45lbs 12*3
Leg Extn - 125kg 15*6

Another lovely day of weather, making for a strong session.

Pulls were strong. Bench was good, but I messed up 90kg and made it a lot harder than it should have been. Pendlay Rows surprised me, I haven't done these in ages and 83kg is pretty stout for me.

gymdad150
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Re: Still on the Right Side of the Grass

#422

Post by gymdad150 » Sat Sep 04, 2021 12:17 pm

9/4/21

Cycle Three / Week Three reps/sets

Low Bar Squats - 115kg 5*2
Paused Bench - 85/80kg *5
Big Wheel Pulls - 183kg 5*2
Leg Ext - 80kg 20*3
Fly / Revs Fly - 40lbs 10*3
Leg Ext (0-3-0) - 100kg 10*3
Dumbbell Press - 40lbs 10*3

Really nice SBD Saturday. Good Squats compared to last week. Overshot the first Bench set, but otherwise good. Killed...absolutely killed the pulls. Haven't pulled that heavy for rep/sets in over a year at minimum.

What a difference a week makes...

gymdad150
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Re: Still on the Right Side of the Grass

#423

Post by gymdad150 » Mon Sep 06, 2021 10:36 am

9/6/21

Cycle Three / Week Four reps/sets

SSB - 110kg 5*3
Paused SSB - 120/125kg *1
Belt Squats - 75kg 10*3
Revs Fly - 45lbs 15*3
Leg Ext - 100kg 20*3
Cable Mid Row - 150lbs 15*3
Leg Ext - 130kg 15*3

Good start to the final week of this cycle. Singles got a little sticky, but that was more a technique thing

gymdad150
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Re: Still on the Right Side of the Grass

#424

Post by gymdad150 » Wed Sep 08, 2021 5:21 pm

9/8/21

Cycle Three / Week Four reps/sets

Larsen Bench - 75kg 6*3
Spoto - 85kg *4, 82.5kg 4*3
Dumbbell Incline Fly - 50lbs 12*3
Cable Pec Press - 18kg 8*4
Dips - bw +12kg 10*3
Hammer Curls - 70lbs 10*3
LTE - 37.5kg *8, 7, 7
EZ Bar Curls - 37.5kg 8*3

Not a bad under the bar. Had some acupuncture work done on my shoulder and back earlier in the day, and it took the edge off the successories at the end. Still, the top sets got done at the proscribed RPE, and they felt strong.

In addition to the lifting, I've been swinging the golf club as much as my knee allows. And now that the Squash season is upon us, I'm back on the court playing doubles. Had my first "competitive" match in a couple of years last night, and thankfully my partner carried my sorry ass to a 3-2 win...always pick a National Champ as your partner #themoreyouknow

What's more encouraging is the fact that my knee held up to a goodly amount of running and changes of direction without shitting the bed. The knee is a little swollen, but nothing more than "normal". There is no restriction of movement, and NO PAIN!!!

I may not be back to full strength under the bar, but my knee that was so bothersome six months ago is "coming around". If I can lift, and Golf, as well as play Squash at a competitive level, I'd say I'm doing OK.

Obviously the Golf will tail off with the change in weather. Conversely, the Squash really ramps up in the late fall through the early spring. I plan on being on court no more than twice a week, with a tournament or two in the mix.

My commitment to lifting and chasing PR's is unchanged. I'll still be in the gym four days a week with the bar in hand!

gymdad150
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Re: Still on the Right Side of the Grass

#425

Post by gymdad150 » Thu Sep 09, 2021 7:27 pm

9/9/21

Cycle Three / Week Four reps/sets

Big Wheel Pulls - 178kg *4, 183kg 4*2
Glute Ham Roller - 12*3
Revs Hyper - 55kg 12*3
Wide Grip Bench (3-0-0) - 85 / 87.5 / 90 / 90kg *1
Pendlay Rows - 88kg 10*3
Revs Fly - 45lbs 12*3
Leg Ext - 135kg 15*3

A little tired to start the session, but got through the Pulls at an appropriate weight.
Bench was a little better than last week.
Pendlay Rows continue to surprise me.

gymdad150
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Re: Still on the Right Side of the Grass

#426

Post by gymdad150 » Sat Sep 11, 2021 11:40 am

9/11/21

Cycle Three / Week Four reps/sets

Low Bar Squat - 120kg 5*2
Paused Bench - 77.5kg 5*2
Big Wheel Pulls - 163kg 5*2
Flys / Revs Fly - 40lbs 10*3
Leg Ext (0-3-0) - 100kg 10*3
Dumbbell Press - 40lbs 10*3
Leg Ext (0-3-0) - 100kg 10*3

After a good couple of sets of Squats, a very tired SBD Saturday. That fatigue I felt on Thursday really hit me today.
But it's the fourth week of this cycle, and this is the first real fatigue that I couldn't work through...week fours are supposed to suck by the end.

gymdad150
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Re: Still on the Right Side of the Grass

#427

Post by gymdad150 » Mon Sep 13, 2021 12:47 pm

9/13/21

Cycle Four / Week One reps/sets

SSB - 100kg 3*3
SSB (3-3-0) - 80kg 1*4
Belt Squats (3-3-0) 50kg *8, 40kg 8*3
Revs Fly 35lbs 20*3
Kroc Rows - 60lbs 20*3
Copenhagen Planks - 30sec *3
Palof Side Steps - 12kg 45sec *3

Coming in 10% less than where we ended the last cycle. For having been sitting in a car for 6 hours yesterday, my hips feel pretty good, and no sciatica either. Must be the new car, great seats, comfortable cockpit...

By the way those tempo / pause sets are killers...as were the Copenhagen Squats - Adductor Madness!!!

gymdad150
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Re: Still on the Right Side of the Grass

#428

Post by gymdad150 » Wed Sep 15, 2021 3:44 pm

9/15/21

Cycle Four / Week One reps/sets

Larsen Bench - 70kg 3*3
Close Grip - 65kg 8*2
2 Board - 75kg 7*2
Cable Pec Fly - 27lbs 12*3
LTE - 30kg 12*3
Hammer Curl - 70lbs 12*3
Overhead Tri Ext - 22kg 12*3
Hammer Curl - 70lbs 12*3

Nice start to the cycle. This focus on my triceps is gonna blow up my arms #popguns

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slowmotion
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Re: Still on the Right Side of the Grass

#429

Post by slowmotion » Thu Sep 16, 2021 12:33 am

Nice work!

gymdad150
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Re: Still on the Right Side of the Grass

#430

Post by gymdad150 » Thu Sep 16, 2021 4:16 pm

slowmotion wrote: Thu Sep 16, 2021 12:33 amNice work!
Thanks, I'm finally getting back to some reasonable volume work since Raw Natls.

gymdad150
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Re: Still on the Right Side of the Grass

#431

Post by gymdad150 » Thu Sep 16, 2021 4:23 pm

9/16/21

Cycle Four / Week One reps/sets

Big Wheel Pulls - 173kg 2*2
RDLs (0-0-3) - 83kg 7*3
Banded Hamstring Curls - 8*3
Dumbbell Bench (3-0-3) - 40lbs 10*4
Pendlay Row - 83kg 8*3
Revs Fly - 45lbs 8*3
Swiss Ball Planks - 60sec *3
Leg Ext - 80kg 30*3

Unexpected programming on the Pulls this cycle. Back to basic Block Pull height. Looking to end the cycle at 203/208kg 2*2.

Lots of "back work", which explains the low rep Pulls...

gymdad150
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Re: Still on the Right Side of the Grass

#432

Post by gymdad150 » Sat Sep 18, 2021 4:37 pm

9/18/21

Cycle Four / Week One reps/sets

Low Bar Squat - 120kg 3*2
Comp Bench - 85 / 90 / 90kg *1
Paused Deadlift - 170kg 1*3
Dumbbell Incline Bench - 50lbs 12*3
Dumbbell Press - 45lbs 12*3
Cable Mid Row - 150lbs 12*3

Pretty good SBD Saturday, given the fact that I was unable to get ANY SLEEP LAST NIGHT...I swear, I hate those kinda nights.

Happy with the Squats, Bench was really strong, and the bar is finally back on the floor for Deads (a little uncomfortable, but OK).

gymdad150
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Re: Still on the Right Side of the Grass

#433

Post by gymdad150 » Tue Sep 21, 2021 7:33 pm

9/21/21

Cycle Four / Week Two reps/sets

SSB - 107.5kg 3*3
SSB (3-3-0) - 85kg 1*4
Belt Squats (3-3-0) - 45kg 10*4
Revs Fly - 35lbs 20*3
Kroc Rows - 70kg 20*3
Copenhagen Planks - 30sec *3
Leg Ext - 100kg 20*3

New schedule: Squash Monday nights - Training T/W/Th/S

Tried to train and then play last week, and my court play suffered for it. Yesterday my play was much improved, and I was able to train today with no ill effects. We'll see how long this lasts...

gymdad150
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Re: Still on the Right Side of the Grass

#434

Post by gymdad150 » Wed Sep 22, 2021 4:55 pm

9/22/21

Cycle Four / Week Two reps/sets

Larsen Bench - 75kg 3*3
Close Grip - 65kg 8*2
2 Board - 80 / 77.5kg *7
Cable Pec Fly (3-0-3) - 12*3
IYT - 15lbs 10*3
LTE - 32.5kg 12*3
Overhead Tri Extension - 16kg 12*3
Hammer Curl - 70lbs 10*3

No fresh as a daisy today, but hanging in there. Got a little greedy on the first set of the two board work.

Deads tomorrow, could be a two scoop day...

gymdad150
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Re: Still on the Right Side of the Grass

#435

Post by gymdad150 » Thu Sep 23, 2021 6:31 pm

9/23/21

Cycle Four / Week Two reps/sets

Big Wheel Pulls - 193kg 2*2
RDLs (3-0-0) - 93kg 7*3
Banded Hamstring Curls (3-0-3) - Lime Green Band 8*3
Pendlay Rows - 88kg 8*3
Dumbbell Bench (3-0-3) - 45lbs 10*4
Leg Ext - 120kg 15*3
Revs Fly 45lbs 8*3
Swiss Ball Planks - 60sec *3

Made it through the week in pretty good shape.

Had a severe case of Plate Math Blues on the BWPs. Today's session called for 183kg, and that's what I thought I had loaded...until my coach and a few other people showed me the error of my ways. I was fully invested in my belief that I had 183kg on the bar, I'm innumerate.

That said, 193kg moved smartly, and beltless as well.

gymdad150
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Re: Still on the Right Side of the Grass

#436

Post by gymdad150 » Sat Sep 25, 2021 11:28 am

9/25/21

Cycle Four / Week Two reps/sets

Low Bar Squat - 125kg 3*2
Comp Bench - 90 / 92.5 / 90kg *1
Paused Deads - 180kg 1*3
Dumbbell Incline Bench - 50lbs 12*3
Dumbbell Press - 45lbs 12*3
Cable Mid Row - 160lbs 12*3
Leg Ext - 130kg 10*6
Squat Jump - bw 5*6
Leg Ext - 50kg 40*2

Felt good getting out of bed, felt good with the bar in hand. Good way to end the week!

gymdad150
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Re: Still on the Right Side of the Grass

#437

Post by gymdad150 » Tue Sep 28, 2021 5:10 pm

8/28/21

Cycle Four / Week Three reps/sets

SSB - 115kg 3*3
SSB (3-3-0) - 90kg 1*4
Belt Squats (3-3-0) - 50kg 10*4
Revs Fly - 40lbs 2-*3
Leg Ext - 130kg 20*3
Kroc Rows - 80lbs 20*3
Leg Ext - 130kg 20*3
Copenhagen Planks - 30sec *3

Good session today to follow up a nice night on the court last night. Was able to play a full hour, pretty much full out. The knee handled the up and back / side to side action with minimal to no swelling.

Those tempo belt squats are killers...

gymdad150
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Re: Still on the Right Side of the Grass

#438

Post by gymdad150 » Wed Sep 29, 2021 4:27 pm

9/29/21

Cycle Four / Week Three reps/sets

Larsen Bench - 80kg 3*3
Close Grip - 70kg 8*2
2 Board - 80kg 7*2
Cable Pec Fly (3-0-3) - 14kg 12*3
IYT - 15lbs 10*3
LTE - 35kg 12*3
EZ Bar Curl (0-0-3) - 35kg 12*3
Overhead Tri Ext - 24kg 12*3
EZ Bar Curl (0-0-3) 35kg 12*3

Today was one of those days where the weight felt light. That's two strong Bench sessions back to back...maybe I'm making progress
#heavenforfend

gymdad150
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Re: Still on the Right Side of the Grass

#439

Post by gymdad150 » Thu Sep 30, 2021 5:27 pm

9/30/21

Cycle Four / Week Three reps/sets

Big Wheel Pulls - 203kg *2, *1
RDL (3-0-0) 103kg 7*3
Banded Hamstring Curls - LGB 8*4
Pendlay Rows - 93kg 8*3
Dumbbell Bench (3-0-3) - 50lbs 10*4
Revs Fly - 45lbs 8*3
Leg Ext (0-3-0) - 90kg 10*3

Hey 203kg beltless is a PR...so that's a win. Woulda liked to have had that second rep of the second set #waddayougonnado

gymdad150
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Re: Still on the Right Side of the Grass

#440

Post by gymdad150 » Sat Oct 02, 2021 2:15 pm

10/2/21

Cycle Four / Week Three reps/sets

Low Bar Squats - 120kg 3*2
Comp Bench - 85kg 1*3
Paused Deadlift - 170kg 1*3
Dumbbell Incline Bench - 45lbs 12*3
Leg Ext - 50kg 30*3
Dumbbell Press - 45lbs 12*3
Leg Ext - 50kg 30*3
Cable Mid Row - 150lbs 12*3
Leg Ext (0-5-0) - 50kg 10*3

Forgot everything this morning, knee sleeves, supplements, brain...

Harder session than it should have been because of the above. On the bright side, my weight is back to 200lbs...haven't seen that number in a while. Now to see if I can keep it up there for a few cycles...

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