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

#381

Post by gymdad150 » Mon Jul 05, 2021 4:22 pm

6/5/21

Volume Block Week Three - reps / sets

SSB - eb *5, 60kg *5, 75kg *3, 85kg 10*3
Belt Squats (3-0-0) - 55kg 10*3
Hip Thrusts - 115kg 12*3
Cable Mid Rows - 115lbs 15*3
Back Extn - 16kg 15*3
Palof Press - 24kg 15*3
Leg Extn (0-3-0) - 70kg 8*3

Another really hot and humid session. Had to take time between reps on the Squats...it was miserable.

Good session though. Wet, but good!

gymdad150
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Re: Still on the Right Side of the Grass

#382

Post by gymdad150 » Wed Jul 07, 2021 12:39 pm

7/7/21

Volume Block Week Three - reps / sets

Larsen Bench - 40kg *5, 50kg *3, 60kg *2, 70 / 68.5 / 67.5kg *10
Wide Grip Spoto - 75kg 5*5
Dumbbell Bench - 60lbs 12*3
Dumbbell Press - 40lbs 10*3
LTE - 35kg *12, 12, 9
Overhead Tri Extn.- 22kg 12*3
Hammer Curls - 60lbs 12*3

Good session. Got in early so I could get home to watch England V Denmark this afternoon.

With England down by one midway through the first half...wait, wait...make that TIED AT 1-1!!!

Good call by me.

gymdad150
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Re: Still on the Right Side of the Grass

#383

Post by gymdad150 » Thu Jul 08, 2021 4:48 pm

7/8/21

Volume Block Week Three - reps / sets

Big Wheel Pulls - 83kg 5*2, 123kg *3, 143kg *2, 153kg 8*3
Belt Squat - 60kg 15*3
RDL - 110kg 12*3
Dumbbell Bench (3-0-3) 15*3
Kroc Rows - 80lbs 12*3
Back Ext / Row - 36kg 10*3
Leg Ext - 70kg 15*3

Good, strong session. Hard to find anything to carp about.

We're holding a meet on Saturday, so the gym is closed all day. Gonna have to do Day Four tomorrow!?!? We'll see just how far I've come on the recovery road. I haven't done a back to back day 3/4 since before cancer treatments. I feel pretty good...so we'll see.

gymdad150
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Re: Still on the Right Side of the Grass

#384

Post by gymdad150 » Fri Jul 09, 2021 7:02 pm

7/9/21

Volume Block Week Three - reps / sets

SSB - 75kg 10*3
Bench - 77.5kg 5*5
Deadlift - 140/50/60/70/80/90kg *1
Dumbbell Fly - 45lbs 12*3
Dumbbell Press - 45lbs 8*3
Dumbbell Revs Fly - 35lbs 12*3

Went hands free on the SSB, made it a whole lot easier. Foot position on the Bench continues to pay dividends. Deads were a little tired, hips kept shooting up before shoulders engaged.

Still, for back to back session, today went really nicely...I survived!

gymdad150
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Re: Still on the Right Side of the Grass

#385

Post by gymdad150 » Mon Jul 12, 2021 4:43 pm

7/12/21

Volume Block Week Four - reps / sets

SSB - 90kg 10*3
Belt Squat 3-0-0 - 65kg 10*3
Hip Thrust - 120kg 12*3
Cable Mid Row - 120lbs 15*3
Back Extn - 18kg 15*3
Leg Extn - 80kg 15*3

Hard session. Still tired from day 3/4 back to back and the meet Saturday.

Lot's of caffeine and a belt made the SSB possible. I survived the session...

gymdad150
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Re: Still on the Right Side of the Grass

#386

Post by gymdad150 » Wed Jul 14, 2021 4:46 pm

7/14/21

Volume Block Week Four - reps / sets

Larsen Bench - 72.5 / 70 / 67.5kg *10
Wide Grip Spoto - 77.5kg 5*5
Dumbbell Bench - 60lbs *12, 12, 6
Dumbbell Press - 40lbs 12*3
LTE - 35kg 12*3
Overhead Tri Ext - 24kg 12*3
Hammer Curls - 70lbs 12*3

Went into the RPE 9 red zone on the Larsen and Spoto, but it weeks four...so it's ok.

gymdad150
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Re: Still on the Right Side of the Grass

#387

Post by gymdad150 » Thu Jul 15, 2021 5:22 pm

7/15/21

Volume Block Week Four - reps / sets

Big Wheel Pulls - 158kg 8*3
Belt Squat - 65kg 15*3
RDL - 115kg 12*3
Dumbbell Bench (3-0-3) - 50lbs 15*3
Kroc Rows - 80lbs 12*3
Leg Extn. - 80kg 15*6
Glute Ham Raise - 15*3

Long, hot, wet session. Felt good throughout though...

gymdad150
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Re: Still on the Right Side of the Grass

#388

Post by gymdad150 » Sat Jul 17, 2021 12:31 pm

7/17/21

Volume Block Week Four - reps / sets

SSB - 80kg 10*3
Bench - 80kg 5*5
Deadlift - 125 / 155 / 175 / 185kg *1
Leg Extn - 80kg 10*5
GHR - 16kg 10*3

Thus endeth the first month of this cycle. I little tired today, which cut the Deadlifts short of 195kg.

The positives: healthy, didn't miss any sessions, didn't miss any reps or sets of the main work (did miss some successories)

The negatives: none

gymdad150
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Re: Still on the Right Side of the Grass

#389

Post by gymdad150 » Mon Jul 19, 2021 4:41 pm

7/19/21

Cycle Two / Week One - rep/sets

SSB - 77.5kg 7*3
Paused SSB - 100kg 1*3
Belt Squat RDL - 100kg 10*3
Dumbbell Revs Fly - 35lbs 12*3
Barbell Row - 70kg 12*3
Cable Mid Row - 100lbs 12*3
Leg Ext - 50kg 20*3
Palof Holds - 22kg 45sec *3
GHR - 8kg 15*3
Planks - 60 Sec *3

Looked easy on paper...not so easy in practice.

Palof Holds AND Planks...my coach woke up to day and chose violence.

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slowmotion
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Re: Still on the Right Side of the Grass

#390

Post by slowmotion » Tue Jul 20, 2021 12:06 am

Nice work! Planks are fun, right? :)

gymdad150
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Re: Still on the Right Side of the Grass

#391

Post by gymdad150 » Wed Jul 21, 2021 4:10 pm

slowmotion wrote: Tue Jul 20, 2021 12:06 am Nice work! Planks are fun, right? :)
Actually, I'm OK with Planks. It's the Palof work that really gets me as I have to do a hold on each side...so it's twice the work.

I suppose I could make the Planks harder by having someone load plates on my back...I'm in no rush.

gymdad150
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Re: Still on the Right Side of the Grass

#392

Post by gymdad150 » Wed Jul 21, 2021 4:15 pm

7/21/21

Cycle Two / Week One - rep/sets

Larsen Bench - 62.5kg 8*3
Spoto Larsen - 72.5 / 77.5 / 80kg *3
Single Arm Dumbbell Incline - 45lbs 10*3
Shoulder Cluster - 10lbs 10*3
IYT - 15lbs 10*3
Dips - bw 10*3
Hammer Curls - 70lbs 10*3
Tri Pushdowns - 26kg 10*3
Hammer Curls - 70lbs 10*3

Starting this cycle 15% less than where we ended, this allowed me to pause all the reps ( 'cause I need the work). Spoto work was supposed to be @rpe8, and I think we hit it with the last set.

The shoulder work was brutal. Dips and Pushdowns are the "tri" work this cycle.

gymdad150
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Re: Still on the Right Side of the Grass

#393

Post by gymdad150 » Thu Jul 22, 2021 4:59 pm

7/22/21

Cycle Two / Week One - rep/sets

Big Wheel Pulls - 138kg 6*3
Belt Squat (3-0-0) 55kg 12*4
Close Grip Bench - 60 / 62.5 / 65kg *7
Revs FLy 10*3
Kroc ROws - 80lbs 10*3
Single Leg Landmine RDL - 40kg 10*3
Planks - 60sec *3
Leg Extn - 80kg 12*3

Slipped a red plate under the feet to bring me closer to a normal set-up for the Deadlift. I figure it will take at least one more red before I'm fully in a proper position to pull from the floor...so this cycle and one more.

Landmine RDLs were a study in my being uncoordinated...but I figured it out on the last set.

gymdad150
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Re: Still on the Right Side of the Grass

#394

Post by gymdad150 » Sat Jul 24, 2021 4:08 pm

7/24/21

Cycle Two / Week One - rep/sets

SSB (3-0-0) rpe 7 - 100kg 3*3
Paused Bench rpe 7 - 80kg 3*3
Deadlifts rpe 8 - 183kg 3*3

An SBD Saturday throwback to the old days. More than one top set, and at intensity levels not seen for and SBD Saturday for a long, long time.

SSB were hard as both knees were cranky from all golf yesterday.

Bench was solid

Deads were very good. Not fully on the floor, but a closer than we've been able to get them for rep work, and at these weights. And they were beltless and for sets...sets I say!

gymdad150
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Re: Still on the Right Side of the Grass

#395

Post by gymdad150 » Mon Jul 26, 2021 4:22 pm

7/26/21

Cycle Two / Week Two - rep/sets

SSB - 85kg 7*3
Paused SSB - 105kg 1*3
Belt Squat RDL - 100kg 10*3
Rev Fly - 35lbs 12*3
Cable Mid Row - 120lbs 12*3
Row - 70kg 12*3
Palof Hold - 22kg 45sec*3
Planks - 60sec arms extended
Leg Ext (0-3-0) - 80kg 10*3

Nothing extraordinary with the session, just settling in and getting after it, with little stopping for chit chat.

gymdad150
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Re: Still on the Right Side of the Grass

#396

Post by gymdad150 » Wed Jul 28, 2021 5:43 pm

7/28/21

Cycle Two / Week Two - rep/sets

Larsen Bench - 65kg 8*3
Spoto Larsen - 77.5/80/82.5kg *3
Single Arm Incline - 50lbs 10*3
Shoulder Cluster - 10lbs 10*3
IYT - 15lbs 10*3
Dips - bw +6kg 10*3
Tri Pushdown - 30kg 10*3
Hammer Curls - 80lbs 10*3

A surprisingly spritely Bench day. Haven't had one of those in many moons.

gymdad150
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Re: Still on the Right Side of the Grass

#397

Post by gymdad150 » Thu Jul 29, 2021 4:40 pm

7/29/21

Cycle Two / Week Two - rep/sets

Big Wheel Pulls (45lbs plate) - 148kg 6*3
Belt Squats (3-0-0) - 60lbs 12*4
Single Leg Landmine RDL - 45kg 8*4
Close Grip Bench - 62.5 / 65 / 67.5kg *7
Revs Fly - 40lbs 10*3
Kroc Rows - 80lbs 10*3
Leg Extn - 80kg 15*3
GHR - bw 10*3

Getting closer to the bar. Today I used a 45lbs plate to stand on.

Thursday's are long ass days...

gymdad150
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Re: Still on the Right Side of the Grass

#398

Post by gymdad150 » Sat Jul 31, 2021 11:28 am

7/31/21

Cycle Two / Week Two - rep/sets

SSB 3-0-0 105kg 3*3
Paused Bench - 85kg 3*3
Big Wheel Pulls (off 45lbs plate) - 193kg 3*3
Dumbbell Bench - 60lbs 8*3
Fly - 45lbs 8*3
Revs Fly - 40lbs 8*3
Leg Extn - 50kg 30*3
GHR - bw 15*3

A really solid SBD Saturday. Beltless SSB at tempo, solid paused Bench, outstanding beltless Pulls...what's not to like.

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slowmotion
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Re: Still on the Right Side of the Grass

#399

Post by slowmotion » Sun Aug 01, 2021 12:53 am

Nice work!

gymdad150
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Re: Still on the Right Side of the Grass

#400

Post by gymdad150 » Mon Aug 02, 2021 7:27 pm

slowmotion wrote: Sun Aug 01, 2021 12:53 amNice work!
Thanks! My capacity for work is finally returning.

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