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

#441

Post by gymdad150 » Tue Oct 05, 2021 6:03 pm

10/5/21

Cycle Four / Week Four reps/sets

SSB - 120kg 3*3
SSB (3-3-0) - 95kg 1*4
Belt Squat (3-3-0) - 55kg 10*4
Revs Fly - 40lbs 20*3
Leg Ext - 130kg 20*3
Kroc Rows - 80lbs 20*3
Leg Ext - 130kg 20*3
Copenhagen Planks - 30sec *3

Good session, especially considering it's week four...

gymdad150
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Re: Still on the Right Side of the Grass

#442

Post by gymdad150 » Sat Oct 30, 2021 12:06 pm

10/30/21

5th Cycle / Week Three - reps/sets

Low Bar (5-0-0) - 105kg 1*3
Bench (5-1-0) - 82.5kg 1*3
Big Wheel Pulls - 153kg 1*3
TRX Hi Row - 10*4
TRX Mid Row - 10*4
Leg Ext (0-3-0) - 100kg 5*5
Hamstring Curls - green band 10*5
Copenhagen Planks - 30sec *5
Squat Jumps - +12kg 5*5

Solid tempo work; grip strength coming back...

gymdad150
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Re: Still on the Right Side of the Grass

#443

Post by gymdad150 » Tue Nov 02, 2021 3:56 pm

11/2/21

5th Cycle / Week Four - reps/sets

Low Bar - 115kg *8
Low Bar - 100kg 8*2
Belt Squats - 60kg 10*5
TRX Mid Row - 20*3
Planks - 60sec *3

What a long day...

Had my 18 month check up to see how the cancer treatments have addressed the issue at hand. To say I've been anxious is a gross understatement. The last week...the last 48 hours have been damn near unbearable.

Fortunately, all my bloodwork came back with good news...my PSA numbers continue to drop, and the folks at the Roswell Park are pleased with the trend...so am I. But I'm mentally fatigued.

Wanted to hit 120kg for 8 on the top set, but I couldn't marshal the mental fortitude to get under that weight for eight reps. On video review, it appears it was there for the taking.

I'm so glad I'm past today!

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slowmotion
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Re: Still on the Right Side of the Grass

#444

Post by slowmotion » Wed Nov 03, 2021 2:51 am

That's good news!

gymdad150
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Re: Still on the Right Side of the Grass

#445

Post by gymdad150 » Wed Nov 03, 2021 4:44 pm

slowmotion wrote: Wed Nov 03, 2021 2:51 am That's good news!
Still processing it to be honest...

gymdad150
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Re: Still on the Right Side of the Grass

#446

Post by gymdad150 » Wed Nov 03, 2021 4:47 pm

11/3/21

5th Cycle / Week Four - reps/sets

Bench - 82.5kg *7
Bench - 72.5kg 8*2
Close Grip - 70kg 6*3
Dumbbell Incline Bench (0-0-3) - 50lbs 10*3
Overhead Tri Ext - 26kg 10*3
Dips - bw 10*3
IYT - 10lbs 10*3

Missed the top set, was looking for 8. Still, it might be a rep PR...I've got to dig out my logs from 2019.

Spent enough energy on the top set to have to dial back everything else today. Week Four is proving to be "challenging".

gymdad150
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Re: Still on the Right Side of the Grass

#447

Post by gymdad150 » Thu Nov 04, 2021 4:33 pm

11/4/21

5th Cycle / Week Four - reps/sets

Deadlift - 160kg *8
Deadlift (reset for each rep) - 140kg *8
Face Pulls - 28kg 10*3
Kroc Rows - 90lbs 10*3
Leg Ext - 130kg 20*3
Squat Jumps - 16kg 5*3

Lots of good things to say about tonight's session: pain free, strong, and on the down sets positionally correct/efficient.

Cycle ends Saturday...

gymdad150
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Re: Still on the Right Side of the Grass

#448

Post by gymdad150 » Sat Nov 06, 2021 11:32 am

11/6/21

5th Cycle / Week Four - reps/sets

Low Bar Squats (5-0-0) - 110kg 1*3
Bench (5-1-0) - 85kg 1*3
Big Wheel Pulls - 168 / 178 / 183kg *1
Leg Ext - 140kg 10*5
Squat Jump - 20kg 5*5
Banded Hamstring Curls (orange band) - 10*5
Copenhagen Planks - 30sec *3
Chin Ups - bw 5*3

Nice end to the cycle. Felt strong and in control of the movements...

Not sure what's next, things are afoot that will dictate where we go from here.

gymdad150
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Re: Still on the Right Side of the Grass

#449

Post by gymdad150 » Tue Nov 09, 2021 4:13 pm

11/9/21

6th Cycle / Week One - reps/sets

Low Bar Squats - 112.5kg *6
LBS - 102.5kg 6*2
Belt Squats (3-0-0) - 65kg 8*3
Goblet Squats - 32kg 12*3
TRX Hi Row - 12*3
Leg Ext (0-3-0) - 120kg 10*3
Banded Hamstring Curls (0-3-0) - white band 10*3
Banded Dead Bugs - lime green band 60sec *3

For having played six hard games of Doubles Squash last night, my knee was in fine shape today: no swelling, no pain.. I had good force production through both legs tonight.

This cycle will be one to watch. By the end of it, if all goes well, I'll be back to 2019 training levels...wouldn't that be nice.

gymdad150
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Re: Still on the Right Side of the Grass

#450

Post by gymdad150 » Wed Nov 10, 2021 4:20 pm

11/10/21

6th Cycle / Week One - reps/sets

Bench - 80kg *6
Bench - 72.5kg 6*2
Spoto - 77.5kg 5*4
Dumbbell Bench (0-3-0) - 60lbs 10*3
LTE - 40kg *8, *7, *7
EZ Bar Curl - 40kg 8*3
Tri Pushdown - 28 / 30/32kg *8
EZ Bar Curl - 40kg 8*3
Palof Up and Down - 10kg 45sec *3

Not the best day with the bar in hand. Tired shoulders is all I can hang this on.

gymdad150
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Re: Still on the Right Side of the Grass

#451

Post by gymdad150 » Thu Nov 11, 2021 6:22 pm

11/11/21

6th Cycle / Week One - reps/sets

Deadlift - 165kg *6, 150kg 6*2
Single Leg RDL - 40kg 10*2
Duck Squats - 40kg 12*2
Barbell Row - 60kg 15*3
Face Pulls - 28kg 15*3
Leg Ext (0-5-0) - 50kg 10*3
Banded Hamstring Curl (0-5-0) - white band 10*3
Copenhagen Planks - 30sec *3

Decent session. Knee presented no real issues, and I was able to get in a good pulling position.

gymdad150
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Age: 67

Re: Still on the Right Side of the Grass

#452

Post by gymdad150 » Sat Nov 13, 2021 10:45 am

11/13/21

6th Cycle / Week One - reps/sets

Paused Squats @8 - 100kg 6*2
Close Grip Bench @8 - 70kg 7*2
Cable RDL - 30kg 10*2
Wide Grip Pulldown - 100lbs 10*3
Revs Fly - 40lbs 10*3
Dumbbell Press - 40lbs 10*3
Lateral Raise - 15lbs 10*3
Leg Ext - 70kg 20*3
Single Leg Banded Hamstring Curls - green band 10*3

Really nice session of Squats. I was able to drop into the hole, and not "feel" my way down. It's an exciting development!

gymdad150
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Age: 67

Re: Still on the Right Side of the Grass

#453

Post by gymdad150 » Tue Nov 16, 2021 7:24 pm

11/16/21

6th Cycle / Week Two - reps/sets

Low Bar Squat - 120kg *6, 107.5kg 6*2
Belt Squat (3-0-0) - 70kg 8*3
Goblet Squat - 32kg 12*3
TRX Hi Row - 12*3
Leg Ext - 130kg 10*3
Single Leg Banded Hamstring Curl - orange band 10*3
Banded Dead Bugs - orange band 60sec *3

Surprised myself with a superlative set of Squats, best I've moved the bar in two years.

gymdad150
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Age: 67

Re: Still on the Right Side of the Grass

#454

Post by gymdad150 » Wed Nov 17, 2021 4:59 pm

11/17/21

6th Cycle / Week Two - reps/sets

Bench - 82.5kg *6, 75kg 6*2
Spoto - 80kg 5*4
Dumbbell Bench (3-0-0) - 60lbs 10*3
LTE - 40kg 8*3
EZ Curl Bar - 40kg 8*3
Tri Pushdown - 32kg 8*3
Hammer Curl - 70lbs 8*3
Palof Up/Down - 10kg 45sec *3

Made up for last weeks poor showing.

gymdad150
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Re: Still on the Right Side of the Grass

#455

Post by gymdad150 » Thu Nov 18, 2021 4:49 pm

11/18/21

6th Cycle / Week Two - reps/sets

Deadlift - 175kg *6, 155kg 6*2
Single Leg RDL - 40kg 10*3
Duck Squats - 40kg 12*3
Leg Ext - 130kg 20*3
Single Leg Banded Hamstring Curl orange band - 20*3
Barbell Row - 60kg 15*3
Leg Ext (0-3-0) 130kg 10*3
SLBHC (0-3-0) orange band - 10*3
Face Pulls - 28kg 15*3

Good top set...had another two reps at least. Knee cooperated nicely...

gymdad150
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Re: Still on the Right Side of the Grass

#456

Post by gymdad150 » Sat Nov 20, 2021 2:14 pm

11/20//21

6th Cycle / Week Two - reps/sets

Paused Squats - 105kg 6*2
Close Grip Bench - 72.5kg 7*2
Cable RDL 40kg 10*3
Wide Grip Pulldown - 120lbs 10*3
Dumbbell Press - 45lbs 10*3
Revs Fly - 40lbs 10*3
Lateral Raise - 20lbs 10*3
Leg Ext 80kg 10*6
Banded Hamstring Curl - green band 10*6
Hammer Curls - 60lbs 10*6

A little sluggish to start the session, but got it all done (and more)

gymdad150
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Re: Still on the Right Side of the Grass

#457

Post by gymdad150 » Mon Nov 22, 2021 6:44 pm

11/22/21

6th Cycle / Week Two - reps/sets

Low Bar - 125kg *6, 105kg 6*2
Belt Squats (3-0-0) - 75kg 8*3
TRX Hi Row - 12*3
Goblet Squat - 36kg 12*3
Single Leg Ext (0-3-0) - 50kg 20*5
Single Leg Banded Hamstring Curls - orange band 20*5
Banded Dead Bugs - orange band 45sec *2

Tight and uncomfortable all session long. Depth was not in the cards...the strength was, but not the depth.

gymdad150
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Posts: 528
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Age: 67

Re: Still on the Right Side of the Grass

#458

Post by gymdad150 » Tue Nov 23, 2021 6:02 pm

11/23/21

6th Cycle / Week Three - reps/sets

Bench - 85kg *6, 75kg 6*2
Spoto - 82.5kg 5*4
Dumbbell Bench (3-0-0) - 50lbs 10*3
LTE - 35kg 8*3
Tri Pushdown - 28kg 8*3

Redlined things a bit on the Bench. Had to back off the assistance work.

We're back in masks or face shields...fucking bunch of loons running the County.

gymdad150
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Posts: 528
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Age: 67

Re: Still on the Right Side of the Grass

#459

Post by gymdad150 » Fri Nov 26, 2021 3:37 pm

11/26/21

6th Cycle / Week Three - reps/sets

Deadlift - 185kg *6, 155kg 6*2
Single Leg RDL - 40kg 10*2
Duck Squats - 40kg 12*3
Barbell Row - 65kg 15*3
Face Pulls - 30kg 15*3

Wonderful, wonderful...

These are the best pulls I've been able to do since early 2020...hell since prep for Chicago 2019.
My knee is the best it's been in two years as well.

gymdad150
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Posts: 528
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Age: 67

Re: Still on the Right Side of the Grass

#460

Post by gymdad150 » Sat Nov 27, 2021 12:13 pm

11/27/21

6th Cycle / Week Three - reps/sets

Paused Squat - 110kg 6*2
Close Grip Bench - 75kg 7*2
Dumbbell Press - 45lbs 10*3
S/L Ext - 80kg 20*3
S/L Banded Hamstring Curl - orange band 20*3
Revs Fly - 45lbs 10*3
S/L Ext (0-3-0) - 100kg 10*3
S/L Banded Hamstring Curl (0-3-0) - orange band 10*3
Lateral Raise - 25lbs 10*3
Wide Grip Pulldown - 120lbs 10*3

Nice follow-up to yesterdays pulls. Knee continues to cooperate...

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