Still on the Right Side of the Grass

[Browndog]

1/23/17

Meet Prep #1 / 7 (reps/sets)

Deadlift - 162kg 4x4
Deficit DL - 137kg 4x4
Block Pulls - 122kg 6x4

Pull-Ups - bw 10x3
Rows - 62.5kg 15x3
Cable Rows - 60 lbs 15x3
Rear Flys- 15 lbs dmbls - 15x3

What a looooonnnnnng session.

[Browndog]

1/25/17

Meet Prep #1/8 (reps/sets)

Squat - 92kg 5x4

Bench - 65kg 5x4

Deadlift - 137 5x4

Light day. Starting the third week on Friday. I feel pretty good, though my hands are getting beat up with the Deadlifting volume.

[Browndog]

1/27/17

Meet Prep #1/9 (reps/sets)

Squat - 110kg 4x4
Paused Squat - 95kg 4x4
Safety Bar Squat - 85kg 4x4

Back Ext - bw 10x3
Belt Squat - 80lbs 12x4
GHR Sit Up - bw 12x4

Into the third week...

[Browndog]

1/28/17

Meet Prep - #1/10 (reps/sets)

Paused Bench - 170lbs 4x4

Close Grip Bench - 147.5kg 4x4

Incline Bench - 137.5lbs 4x6

2brd Bench - 127.5lbs 10x3

3brd Bench - 127.5lbs 10x3

Work, work, work...

[Browndog]

1/30/17

Meet Prep #1-11 (reps/sets)
Deadlift - 170kg 4x4
Deficit Deads - 145kg 4x4
Block Pulls - 128kg 6x4

Pull-Ups - bw 10x3
Cable Rows - 60lbs 15x3
Rear Flys - 15lbs 15x3

Another long day. Don't think I've pulled 4 sets at 170kg at one session - ever.
Have a small niggle with my ribs on the left side. I was trying a new belt the other Squat day and it got under my ribs on a Squat late in the session. Felt like it pried the rib out a tad. Seems to have irritated the cartilage. Re-set the belt today a bit higher over the rib(s) in question, and things felt OK pulling. But now that I'm done, the area is tender. Damn annoying...

[Browndog]

2/1/17

Meet Prep #1-12 (reps/sets)

Squat - 95kg 4x5

Bench - 70kg 4x5

Deadlift - 145 4x5

End of the third week. Next week will be interesting...

[Browndog]

2/3/17

Meet Prep #1-13 (reps/sets)

Squat - 117.5kg 4x4

Paused Squat - 105kg 4x4

Safety Bar Squat - 95kg 4x4

Back Extensions - +10lbs 12x3

GHR Sit-Ups - +10lbs 12x3

No Belt Squat as the machine was in use and I was running late. Felt good, though my back extensors are "sore" after all is said and done. Can't tell if it's due to the belt or the work.

[Browndog]

2/4/17

Meet Prep - #1-14 (reps/sets)

Paused Bench - 175lbs 4x4

Close Grip Bench - 140lbs 6x4, 150lbs 6x4

Incline Bench - 140lbs 6x4

2 Board Bench - 130lbs 10x3

3 Board Bench - 130lbs 10x3

Definitely strained my back erectors, on the left side / mid back. Didn't effect the Bench, but it's gonna be an f'n pain come Deadlift day.

Paused Bench was snappy. F'd up the CGB - bad plate math had me with 140lbs on the bar when it should have been 150lbs. I ended up doing the sets at 150lbs 'cause that's what I'm supposed to do.

The extra work caught up to me on the Board work, the 10th reps were a grind.

[Browndog]

2/6/17

Meet Prep #1-15 (reps/sets)

Deadlift - 175kg 4x4

Deficit Deads - 145kg 4x4

Block Pulls - 130kg 6x4

Pull-Ups - bw 10x3

Cable Rows - 70lbs 15x3

Rear Flys - 15lbs 15x3

This ends the first phase. I will admit that I wasn't sure how today was going to go - goodly weight on the bar for reps, lots of sets, plus all the other work to be done. I am happy to report that the work got done. I've not pulled 175kg for reps over that many sets - major PR.

The back issue that popped up on Friday appears to have been a cramp, and nothing more. There were no issues pulling today.

Back off day Wednesday and then a de-load week.

[Browndog]

2/8/17

Meet Prep #1-16 (reps / sets)

Squat - 100kg 4x5

Bench - 70kg 4x5

Deadlift - 137.5kg 4x5

Thus ends the first iteration of the program. De-Load week coming up and then on to the second session.

Felt beat up after the Deadlift session, but by the end of today I feel pretty good. I expect that by the end of the de-load I'll be chomping at the bit to get going with the second session.