Still on the Right Side of the Grass

[gymdad150]

8/2/21

Cycle Two / Week Three - rep/sets
SSB - 90kg 7*3
Paused SSB - 110kg 1*3
Belt Squat RDL - 130kg 10*3
Rev Fly - 40lbs 10*3
Cable Mid Row - 140lbs 10*3
Leg Extn - 80kg *20, 90kg *15, 100kg 10*3

Good session.

[gymdad150]

8/3/21

Cycle Two / Week Three - rep/sets

Larsen Bench - 67.5kg 7*3
Spoto Larsen - 80 / 77.5 / 75kg *3
Single Arm Incline - 50lbs 10*3
Shoulder Cluster - 10lbs 10*3
IYT - 15lbs 10*3
Dips - bw 10*3
Hammer Curls - 60lbs 15*3
Tri Pushdown - 30kg 10*3
Hammer Curls - 60lbs 15*3

Hard day outside the gym and under the bar...too much fun yesterday left me flat today.

Hopefully tomorrow will be better.

[gymdad150]

8/3/21

Cycle Two / Week Three - rep/sets

Big Wheel Pulls (45lbs plate) - 158kg 6*3
Belt Squat (3-0-0) - 50 / 55 / 60 / 65kg *12
RDL - 118kg 8*4
Close Grip Bench - 65 / 67.5 / 70 / 72.5kg *7
Revs Fly - 40lbs 10*3
Leg Ext - 90 / 100 / 110kg *15
Kroc Rows - 90lbs 10*3
Leg Ext - 110kg 15*3

Started off slow, but ended strong...

[gymdad150]

8/7/21

Cycle Two / Week Three - rep/sets

SSB (3-0-0) - 110kg 3*3
Paused Bench - 85kg 3*3
Big Wheel Pulls (45lbs plate) - 173kg 3*3
Dumbbell Bench - 60lbs 8*3
Leg Ext - 110kg 10*3
GHR - +12kg 10*3

Back was a little cranky from all the golf Thursday and Friday, had to back off the BWPs to 173kg.

Squats and Bench were solid.

Week Three in the books!

[gymdad150]

8/9/21

Cycle Two / Week Four - rep/sets

SSB - 100kg 7*3
SSB (0-3-0) - 120kg 1*3
Belt Squat RDL - 137.5kg 10*3
Revs Fly - 45lbs 10*3
Leg Ext - 110kg 10*3
Cable Mid Row - 150lbs 10*3
Leg Ext - 110 kg 10*3

Ungodly hot today. Survival mode engaged.

[gymdad150]

8/11/21

Cycle Two / Week Four - rep/sets

Larsen bench - 70kg 8*3
Spoto Larsen - 80 / 82.5 / 85kg *3
Single Arm Incline - 60lbs 7/10, 50lbs 10*2
Shoulder Cluster - 10lbs 10*3
IYTs - 15lbs 10*3
Dips - bw +12kg 10*3
Tri Pushdown - 32kg 10*3

Strong session, which for a Bench day is rare as hen's teeth.

[gymdad150]

8/12/21

Cycle Two / Week Four - rep/sets

Big Wheel Pulls - 168kg 6*3
Tempo Belt Squats (3-0-0) - 65kg 12*4
RDLs - 123kg 8*4
Larsen Bench - 70kg 8*3

That's all I can report. The heat and humidity got to me today. It's really oppressive right now.

The good: The Pulls were outstanding, and the first set was good for 10 easily.
The bad: I couldn't finish the session.

[gymdad150]

8/14/21

Cycle Two / Week Four - rep/sets

SSB (3-0-0) - 115kg 3*3
Paused Bench - 87.5kg 3*3
Big Wheel Pulls (45lbs plate) - 183kg 3*3
Flys - 45lbs 8*3
Press - 40lbs 8*3
Leg Ext - 90kg 15*3
Cable Mid Row - 140lbs 12*3
Leg Ext - 90kg 8*3

Ending this cycle on a high note of sorts. Good Squats, Great Bench, tired Pulls...

Belted up on the Squats, but not for the Pulls. First Bench set was iffy, but by the last set I was killing it!

[gymdad150]

8/16/21

Cycle Three / Week One reps/sets

SSB - 87.5kg 5*3
Paused SSB - 105 / 110kg *1
Belt Squat - 60kg 10*3
Revs Fly 40lbs 15*3
Leg Ext - 80kg 15*3
Cable Mid Row - 140lbs 15*3
Leg Ext - 80kg 15*3
Palof Up/Down - 10kg 15*3
Banded Dead Bugs - green band 60 seconds *3

Semi humane start to the cycle, coming in at 15% less than where we ended. Well, it was humane up until the "core" work.
Fucking Palof u/d and Banded Dead Bugs...I have no words to describe my intense dislike of these. I think my coach secretly hates me.

[gymdad150]

8/18/21

Cycle Three / Week One reps/sets

Larsen Bench - 62.5kg 6*3
Spoto - 72.5 / 5 / 7.5 / 80kg *4
Incline Fly - 40lbs 12*3
Shoulder Cluster - 10lbs 10*3
Cable Pec Press - 8 / 10 / 12 / 14kg *8
Dips - bw +8kg 10*3
LTE - 30kg 12*3
EZ Bar Curls - 30kg 20*3

Again, we start the cycle about 15% less than where we ended the last one. Spoto work was written as RPE 7, had a hard time finding it, but 80kg seemed right.

Overall a nice start to this cycle.

[slowmotion]

I guess you'll have to go sideways through doors after all that! Nice work!

[gymdad150]

8/19/21

Cycle Three / Week One reps/sets

Big Wheel Pulls (100lbs plate) - 158kg 4*3
Glute Ham Roller - 12*3
Revs Hyper - 30kg 12*3
Wide Grip Bench @7 (3-0-0) - 80kg 1*4
Revs Fly - 40lbs 12*3
Leg Ext - 110kg 15*3
Planks - 60sec *3

Surprisingly easy / light day off the floor from a programming standpoint.

\Getting closer to the floor, no pain or twinges in the knee, good back position on the set up.

I like days like this...

[gymdad150]

8/21/21

Cycle Three / Week One reps/sets

Low Bar Squats - 120 / 110kg *5
Paused Bench - 80 / 77.5kg *5
Big Wheel Pulls (100lbs plate) - 168kg 5*2
Flys - 45lbs 10*3
Dumbbell Press - 45lbs 10*3
Revs Fly - 40lbs 15*3
Leg Ext - 120kg 12*3

A spicy SBD Saturday. A bit harder than it looked on paper.

Overshot the Squat and Bench. Sets were written as rpe7 and I think the first sets were 8s.

Undershot the Deads badly. They were supposed to be rpe8...don't ask me why I went so light, but better safe than sorry at this new height/stance.

[gymdad150]

8/23/21

Cycle Three / Week Two reps/sets

SSB - 95kg 5*3
Paused SSB - 110 / 115kg *1
Belt Squat - 65kg 10*3
Revs Fly - 45lbs 15*3
Cable Mid Row - 150lbs 15*3
Leg Ext - 90kg 15*3
Palof UP/Down - 10kg 20*3
Leg Ext 90kg 15*3
Banded Dead Bugs - green band 60sec *3

We're in the grip of some really hot, humid weather. Just f'n miserable...

Good session though. Still hate the Palof work and the banded deadbugs...

[gymdad150]

8/25/21

Cycle Three / Week Two reps/sets

Larsen Bench - 67.5kg 6*3
Spoto - 77.5/80/2.5/85kg *4
Incline Fly - 45lbs 12*3
Shoulder Cluster - 10lbs 10*3
Cable Pec Press - 14kg 10*3
Dips - bw +12kg 10*3
EZ Bar Curls - 35kg 15*3
LTE - 35kg 10*3
EZ Bar Curls - 35kg 15*3

Another nice Bench session. Gym owner purchased 10 new Elieko Combo Racks. Man alive are they sweet pieces of equipment.

The Bench itself has a grippy area for the shoulders. These are competition racks, how Eleiko get's away with this I have no idea.

[gymdad150]

8/26/21

Cycle Three / Week Two reps/sets

Big Wheel Pulls - 168kg 4*3
Glute Ham Roller - 12*3
Revs Hyper - 40kg 12*3
Wide Grip Bench (3-0-0) -85kg 1*4
Revs Fly - 45lbs 12*3
Leg Ext - 120kg 15*3
Rows - 75kg 12*3

Hard session, as the heat and humidity was turned up to 11 today...will it ever end.

Pulls were harder than they should have been. Overshot the Bench by 1RPE.

Wanted to go home and leave the successories, as I was just a wet mess. Toughened up and got 'em done. I would have been kicking myself an hour after I got home if I had bailed on the assistance work today, heat or no heat.

[gymdad150]

8/28/21

Cycle Three / Week Two reps/sets

LB Squat - 100kg 5*2
Paused Bench - 72.5kg 5*2
Big Wheel Pulls - 158kg 5*2
Flys - 30lbs 12*3
Revs Flys - 30lbs 12*3
Dumbbell Press - 35lbs 12*3
Leg Ext - 60kg 30*3

Had to dial back everything, as I just didn't have "it" today. To get to the proper RPE, I had to back everything off by10-15%.

Had moment of catastrophizing: IS IT CANCER RELATED!!!

Had to calm the fuck down, and reflect back on how hot and hard Thursday was.

Still, it freaked me out just a little bit.

[gymdad150]

8/30/21

Cycle Three / Week Three reps/sets

SSB - 102.5kg 5*3
Paused SSB - 115 / 120kg *1
Belt Squats - 70kg 10*3
Revs Fly - 45lbs 15*3
Leg Ext (0-3-0) - 80kg 10*3
Squat Jumps - 5*3
Cable Mid Row - 130lbs 15*3
Leg Ext (0-3-0) - 80kg 10*3
Squat Jumps - 5*3

Going on a short road trip, had to get in a morning session.

Much better than Saturday. Food, rest and hydration make a huge difference...

Squats were solid, successories went smoothly. Added in Squat Jumps to try to reclaim some explosiveness that I seem to have misplaced.

[gymdad150]

...

[gymdad150]

9/1/21

Cycle Three / Week Three reps/sets

Larsen Bench - 72.5kg 6*3
Spoto - 80 / 2.5 / 85 / 85kg *4
Incline Dumbbell Fly - 50lbs 12*3
Cable Pec Press - 16kg 8*4
Dips - bw +12kg 10*3
EZ Bar Curls - 35kg 15*3
LTE - 35kg 10*3
EZ Bar Curls - 35kg 15*3

Goodness it's September already...

Cooler weather is upon us; blessed relief! Strong session, which I attribute to the cooler weather.

Fun road trip to see a childhood friend. Much Scotch was had...