Still on the Right Side of the Grass

[slowmotion]

Have you tried pulling in squat shoes?

I have, and they get my knees too far forward.

Yes. The only reason I asked is because I usually do the first couple of warm up sets
in squat shoes before I change to flats. It makes it easier for my knees somehow.
I use a very narrow stance.

[gymdad150]

Have you tried pulling in squat shoes?

I have, and they get my knees too far forward.

Yes. The only reason I asked is because I usually do the first couple of warm up sets
in squat shoes before I change to flats. It makes it easier for my knees somehow.
I use a very narrow stance.

Interesting...

I'll give it a whirl next Deadlift session, and report back

[gymdad150]

4/5/21

Cycle Three Week Three - reps/sets

Squat - 70kg 7*3, 90kg 5*3, 110kg 3*3, 125kg 2*2, 140kg / 150kg *1
Squat - 110 / 112.5kg *7
Paused Belt Squat - 70kg 10*3
Single Arm Hi Row - #12 10*3
BSS - 15kg 10*3
Palof Hold - 45sec *3
Leg Extn. - 50kg 20*3

A fairly meh session...though coach liked it. So if he liked it, so do I...sorta.

Had a senior moment...I forgot the Belt Squats were supposed to be "paused". I knew there was a reason they felt so easy.

[gymdad150]

4/7/21

Cycle Three Week Three - reps/sets
Bench - 50kg 7*3, 60kg 5*3, 70kg 3*3, 80kg 2*2, 90kg 1*2, 96.5kg *1
Paused Bench - 75kg 7*2
Spoto - 70kg 7*3
Single Arm Dumbbell Bench - 45lbs 10*3
LTE / Curls - 30 / 35 / 37.5kg *12
Dips - bw 12*3
EZ Bar Curl - 37.5kg 12*3
Leg Ext - 50kg 20*3

This microloading thing just might work. I will say the bar is feeling "lighter" coming out of the rack these days at the top end.

[gymdad150]

4/8/21

Cycle Three Week Three - reps/sets

Deadlift - 70kg 7*3, 120kg 5*3, 145kg 3*3, 162.5kg 2*2, 177.5kg 1*2, 190kg *1
Deadlift - 155kg 7*2
Banded Goodmornings - grey band 12*3
Kroc Rows - 100lbs 8*3
Pulldowns - 115lbs 10*4

@slowmotion I used lifters tonight, and they "seem" to put me in a better position. I had fewer instances of knee pain during the set up and initiation of the pull...though it might have been the Aleve talking. I'm
still not in the position I want to start the pull, but I'm a lot closer than I have been in a while.

Down sets felt like death, but upon examining the video, they moved nicely. Proving once again, your mind is a shameless liar!!!

[slowmotion]

Well, that's something. Maybe small adjustments over time will help
you getting to the point where it's stops being a problem, even if might not be all that comfortable.
Anyway, I hope you figure this out somehow. Bad knees are no fun at all.

[gymdad150]

4/10/21

Cycle Three Week Three - reps/sets

Paused SSB - 110kg 5*3
Paused Bench - 82.5kg 3*3
Cable RDL - #16 12*3
Chest Supported Revs Fly - 40lbs 12*3
Dumbbells Press tempo down - 35lbs 10*4
Leg Ext - 60kg 20*3
Nordic Hamstring Curl - bw 10*3

Sets at rep7 for Squats, Bench might have ended up at 8 / 8.5 by the last set.

Otherwise it was a good session. Best I've felt in ages. Last couple of days have been fairly pain free...almost makes me think something is wrong LOL.

[gymdad150]

4/12/21

Cycle Three Week Four - reps/sets

Squat - 70kg 5*3, 90kg 5*2, 110kg 3*2, 130kg 1*2, 142.5 / 152.5kg *1
Squat - 110kg 7*2
Paused Belt Squat - 35kg 10*3
BSS - 16kg 10*3
Single Arm Hi Row - #12 10*3
Palof Holds - 45sec *3
Leg Ext - 50kg 20*3

Just an f'n ugly session. Besides the arthritic condition, I also have a bit of a soft tissue issue. The Quad tendon to the outside of the knee, right above the attachment point presents with a sharp pain coming out of the hole under "heavier loads". Stops any momentum dead in it's tracks...and forces me fully into my hips. I think Aleve needs to be added to squat days until I'm done with training for Natls.

[gymdad150]

4/14/21

Cycle Three Week Four - reps/sets

Bench - 50kg 7*3, 60kg 5*3, 70kg 3*3, 77.5kg 2*3, 85kg 2*2, 92.5kg / 97kg *1
Bench - 77.5kg 7*2
Spoto - 72.5kg 7*3
Single Arm Incline - 50lbs 10*3
LTE - 35kg 12*3
EZ Bar Curl - 35kg 15*3
Tri Pulldown - #10 12*3

Thankfully it was Bench day. I went for a walk yesterday, nothing I thought would be troublesome...I was wrong!!!
The walk featured going up and down some very small hills. I guess my knee is incapable of handling any deceleration at this time. The damn thing blew up like a balloon.

It was a struggle getting my mind right for today's session. Fortunately the knee didn't trouble me when employing leg drive.

97 was more of a struggle than it should have been...but like I said, my mind was all over the place, and not in a good way.

Down sets were at rpe9, Spoto was rpe8...at least I got the Spoto sets right.

[gymdad150]

4/17/21

Cycle Three Week Four - reps/sets

Deadlift - 70kg 5*3, 120kg 3*3, 140kg 3*2, 160kg 2*2, 180kg *1, 195kg X
Big Wheel Pulls - 167.5kg 7*2
Paused Bench - 85kg 3*3
Kroc Rows - 105lbs 8*3
PullDowns - 120lbs 10*4
Banded Goodmornings - grey band 12*3
Leg Extensions slow eccentric - 50kg 8*3
Step Downs slow eccentric - bw 8*3

Missed Thursday's session as my trusty steed broke down on the way to the gym...

So today was catch up with Deads and Bench only.

Pulls from the floor are problematic at the moment, but Big Wheel Pulls are just ducky. So we're pulling with Big Wheels until we start to peak for Natls. Hope to be able to lower the bar incrementally during peaking so that by the end, I'm on the floor with the plates.

I've been stubborn about this, but there is wisdom in doing what can be done without pain, and not being stupid beating one's body up for no good reason. Austin 1:1-3...

Interestingly, my knee was much less swollen on Thursday. I've never seen such a "recovery". The expert agree, this is a good thing!

Bench was strong, probably and 8 / 8.5...

Not sure if there's a de-load coming up, or we go right into the next training block.

[gymdad150]

4/19/21

Fourth Cycle - Week One reps/sets

Squat - 70kg 5*3, 90kg 3*3, 110kg 2*2, 130kg 1*2, 137.5 / 145kg *1
Squat - 112.5kg 5*2
Tempo Down Squat - 100kg 1*3
Kettlebell RDL to Mid Row - 56kg 8*4
Single Leg RDL - 40kg 10*3
Oblique Rotations - #8 10*3

So we're eight weeks out and I'm having my usual crisis of confidence prior to Natls. This is where I really appreciate having a coach. We had a heart to heart about where I am right now, and my expectations versus the reality in front of us. Coach gave me his views on what he thinks about our current situation, and that perspective has helped me re-frame things.

Todays session was made that much better for the little chat before hand. Squats might have been a tad high, but they moved nicely and without pain...wooohooo!

Might have stumbled onto something with the Tempo work, we'll see if it's a thing come Saturday's Squat session.

[gymdad150]

4/21/21

Fourth Cycle - Week One reps/sets

Paused Bench - 50kg 5*3, 60kg 3*3, 70kg 3*2, 77.5kg 1*2, 85 / 91kg *1
Paused Bench (at #8) - 72.5kg 5*2
Close Grip Spoto (at #7) - 62.5kg 5*3
Single Arm Incline Dumbbells Press - 40/45/50lbs *10
LTE - 30/35/40kg *10
Tri Pulldown - #12 10*3
Overhead Tri Extension - #8 10*3
Palof Press - #10 15*3

Good session considering I slept like shit, and forgot the pre-workout.

Four years of programming and this is the first time I've seen Close Grip Spoto on the schedule...hits my shoulders in all the worst ways, I had to be really careful working my way into these. Fortunately the RPE was low and I found a way to make sure I was in a good position off the chest down and up.

[gymdad150]

4/22/21

Fourth Cycle - Week One reps/sets

Big Wheel Pulls (@8) - 83kg 5*4, 133kg 3*3, 153kg 3*2, 173kg *2, 183kg / 195kg *1
BWP (@7) - 175kg 5*2
Dumbbell Hip Thrusts - 60lbs 15*3
Face Pulls tempo out - #10 12*3
Single Arm Hi Row - #10 10*3
Planks - 60sec *3
Hammer Curls - 50lbs *15, 60lbs *12, 70lbs 10*3

Great success today: No Pain Pulling!!!

I was able to initiate the pull by pushing through the floor for the first time in ages. I can't fully express how happy I am to be able to attack the bar again. Everything felt good, and looked good too...

[JohnHelton]

No pain is a great thing!

[gymdad150]

No pain is a great thing!

At this particular moment, I'm happy to have had a full week of training with no pain. Will it continue? Who knows...

It certainly is a pleasant change, from the past few months.

[slowmotion]

Awesome! Good to hear that you can lift with no pain!

[gymdad150]

Oh hey, we're back on line.

Strained my left adductor right around the time the site went dark. I've been Squatting to a high box, and with a lighter load then I would like, considering Natls is in 5 WEEKS. Fortunately, we seem to have turned a corner, and the adductor is much improved (see below).

5/10/21

Fourth Cycle Week Three - rep/sets

Squat to Box (18") - 60kg 5*4, 80kg 5*3, 95kg 3*2, 105kg 2*2, 115kg 1*2, 125 / 132.5kg *1
Down Sets - 105kg 5*3
Belt Squat - 60kg 5*3
Kettlebells RDL/Mid Row - 32kg's 8*4
Single Leg RDL - 90lbs 10*3
Oblique Rotations - 16kg 10*3
Leg Ext (3 count eccentric) - 50kg 10*3

Great success...vera nahce!

Seriously though, I checked off two big boxes tonight:

1) Down to Squat Depth
2) Able to handle increased load with no pain...none.

Thursday will be the final hurdle to clear:

1) Can I put the bar on the floor?
and/or
2) Can I handle / move a heavy single above 200kg without issues?

...stay tuned!

[gymdad150]

5/12/21

Fourth Cycle Week Three - rep/sets

Bench - 50kg 5*3, 60kg 3*3, 70kg 2*3, 80kg *2, 87.5kg 1*2, 94kg *1
Down Sets - 80kg 5*2
Close Grip Spoto - 70kg 5*3
Single Arm Dumbbell Incline - 60lbs 8*3
LTE/Curlz - 32.5kg *10, 37.5kg *10, 42.5kg *8/10
Tri Pulldowns - 30kg 10*3
Curlz - 42.5kg 10*3
Overhead Tri Extension - 20kg 10*3
Curlz - 42.5kg 10*3

Not a bad session, but in my haste I forgot to pause 94kg...
Overshot the down sets and close grip. I need to reign myself in.
Pushed the assistance work, and got an Single Arm Dumbbell Incline PR...oooh baby.

[gymdad150]

5/13/21

Fourth Cycle Week Three - reps/sets

Deadlift - 70kg 5*3, 120kg 3*3, 140kg 2*3, 160kg *2, 170kg / 180kg *1
Big Wheel Pulls - 178kg 5*2
Dumbbell Hip Thrust - 90lbs 15*3
Face Pulls slow eccentric - 28kg 12*3
Single Arm High Row - 24kg 10*3
Leg Extn - 70kg 10*5

Well, we were able to put the bar on the floor and pull without any pain, though I would have liked to get a little more thoracic extension...but I can work on that.

Gonna have a conversation with my coach about Natls: are we in a position to show some progress from Mayhem in January? If he thinks we can get some good work in over the next few weeks, and be in a position to surprise ourselves, I'll book my flights.

I'm not where I'd like to be, but I wasn't in January either. I have no expectations of a repeat of the showing in Chicago, but I would like to start to re-build my total...starting with Daytona.

[gymdad150]

5/15/21

Fourth Cycle Week Three - reps/sets

Squat 2 Box (18") - 120kg 5*2
3 Count Bench - 75kg 4*2
Belt Squat - 60kg 5*3
IYT - 6kg 10*3
Neutral Grip Pulldown - 120lbs 12*3
Leg Extensions - 60kg 15*4

120kg felt good, no pain, good positioning.

Needed a day like today to help get my head right. It's nice to feel good, and somewhat strong under the bar going into meet prep.

Four weeks out!

...oh yeah, I forgot: I am going to Daytona after all. The flights are booked and the room is reserved!