Still on the Right Side of the Grass

[Browndog]

1/4/17

@wb Thanks for the encouragement, we do what we can with what we have available.

Squat - 120kg 5x3
Bench - 75kg 5x3
Deadlift - 150kg 5x3
Press - 52.5kg 5x3

Well, we're back to 80% of where I was prior to the plague. Next sessions will be Squat / Bench, Deads / Press every other day till we get back to 100%.

Also, I have until next week to make a decision on training for a meet in April.

[Browndog]

1/6/17

Squat - 50kg x5, 80kg x3, 100kg x2, 120kg x1
127.5kg x5, x3, x2, x1
100kg x10

Bench - 40kg x5, 60kg x3, 70kg x1
80kg x5, x3, x2, x1
61kg x10

Ooof. No sleep and too much added to the bar.

[Browndog]

1/8/17

Squat - 135lbs x5, 185lbs x3, 225lbs x2, 275lbs x1, 295lbs x1
225lb 5x2

Press - 95lbs x5, 115lbs x3, 135lbs x1, 140lbs x1
125lbs 3x3

Deadlift - 135lbs x5, 225lbs x5, 315lbs x3, 365lbs x2, 385lbs x1
345lbs 3x3

Back at the old gym. Not much to say, other than decision day awaits...

[Browndog]

1/10/17

Squat - eb 5x5, 50kg x5, 80kg x3, 100kg x2, 120kg x1, 130kg x1
105kg 5x3
80kg x10

Bench - eb 10x2, 50kg x5, 60kg x3, 70kg x2, 80kg x1, 90kg x1
72kg 5x3
63kg x10

Annnnd I'm signed up for the April meet, and start my new program this Thursday.

What have I done ?!?!

[Browndog]

1/12/17

Meet Prep #1/1

Squat -eb 5x5, 50kg x5, 80kg x3, 90kg x1

95kg 4x4 LB
85kg 4x4 LB Paused
75kg HB Paused

back extensions 3x8
belt squat 4x8
ghr sit up 4x8

It begins!

4 day program, Squat / Bench / Deads / All Three Lightly.

Four weeks of this format and then a change for the 2nd month followed by a 3rd month leading into the meet.

[Browndog]

1/13/17

Meet Prep #1 / 2

Paused Bench -eb 10x3, 50kg x5, 60kg x3, 70kg x1
72.5kg 4x4

Cl Gr Bench - 65kg 4x4

Incline Bench - 55kg 4x6

2brd Bench - 55kg 10x3

3brd Bench - 55kg 10x3

Pain behind right shoulder blade made this a painful session...f'n High Bar Squat.

Off till Monday.

[Browndog]

1/16/17

Meet Prep #1 / 3

Deadlift - eb 5x5, 70kg x5, 120kg x3, 140kg x1
150kg 4x4

Deficit DL - 130kg 4x4

Rack Pulls - 117kg 4x6

Pull Ups - 3x10

Rows - 60kg 3x15

Cable Rows - 50lbs 4x10

Rear Delt Flys - 10lbs dumbbells 3x15

What a killer day, I'm pooped! My back / neck seems to be calming down, just a mild niggle behind the right shoulder blade.

[Browndog]

1/18/17

Meet Prep #1 / 4 (reps / sets)

Squat - 80kg 4x5

Bench - 65kg 4x5

Deadlift - 130kg 4x5

Light day for recovery...as it was explained to me.

[Browndog]

1/20/17

Meet Prep 1 / 5 (Reps/Sets)

Squat 102.5kg 4x4

Paused Squat - 92.5kg 4x4

Safety Bar Squat - 82.5kg 4x4

Back Extensions - 8x3

Belt Squat - 30kg 8x3

GHR Sit Up - 8x3

Second week of the program. Things feel much better and today wasn't as draining.

Also, we turned 62 today - Still On The Right Side Of The Grass!

[Browndog]

1/21/17

Meet Prep - 1 / 6 (reps/sets)

Bench paused - 165lbs 4x4

Close Grip Bench - 140lbs 4x6

Incline Bench - 135lbs 4x6

2 Board Bench - 125lbs 10x3

3 Board Bench - 125lbs 10x3

Nice day's work. My back is almost 100%, which made Benching much more comfortable.