Still on the Right Side of the Grass

[Browndog]

4/19/17

Recovery Week (reps/sets)

Still no Squats. The knee is getting better, glacially.

Bench - 63.5kg 3x4

Close Grip Bench - 50kg 3x4

Incline Bench - 50kg 3x4

Flys - 15lb Dumbbells 8x3

Deadlift - 140kg 3x4

Deficit Deads - 110kg 3x4

Pull-Ups - bw 8x3

Sooooo, I sat down with my coach to go over the meet results. Apparently my total qualifies me for Raw Nationals as a Masters III lifter - color me speechless. I was one of 12 men / women / youngsters in my gym to qualify and there were another 5 who missed by a hair. Most of these folks are going to Orlando to compete - I might as well ride the wave and take advantage of the opportunity.

We've mapped out a game plan, and the goals seem reasonable. I had my thoughts as to numbers and he had his, when we compared our notes we saw that we were in complete agreement. I take that as a good sign.

As long as I don't get hurt, and the training doesn't crush me, this should be fun.

I must admit, this whole thing has blown my mind.

[Browndog]

4/21/17

Recovery Week

Bench - 70kg 3x3

Close Grip Bench - 55kg 3x3

Incline Bench - 50kg 3x3

Dumbbell Bench - 25lbs 12x3

Flys - 15lbs 12x3

Deadlift - 150kg 3x3

Deficit Deads - 120kg 3x3

Rows - 70kg 8x3

Pull-Ups - +5lbs 8x3

No Squats. The knee is still quite puffy. No pain anywhere, just carrying a lot of fluid on top of the knee.

New programming starts Monday - oh boy!?!

[Browndog]

4/24/17

Going for Broke #1-1 (reps/sets)

High Bar Squat - 90kg x10, 81kg 10x3

Paused HBS - 72kg 8x3

Belt Squat- 47.5kg 20x3

Wide Grip Pull Downs - 40kg 15x3

Rear Flys - 10lbs 15x3

Hanging Leg Raise - x20 / 15 / 15 / 10 / 10

Starting a volume block for the next 4 -6 weeks. Knee felt fine, depth no issues. Big change from the low rep / high intensity of the last few weeks.

[5inthehall]

4/19/17

Sooooo, I sat down with my coach to go over the meet results. Apparently my total qualifies me for Raw Nationals as a Masters III lifter - color me speechless. I was one of 12 men / women / youngsters in my gym to qualify and there were another 5 who missed by a hair. Most of these folks are going to Orlando to compete - I might as well ride the wave and take advantage of the opportunity.

We've mapped out a game plan, and the goals seem reasonable. I had my thoughts as to numbers and he had his, when we compared our notes we saw that we were in complete agreement. I take that as a good sign.

As long as I don't get hurt, and the training doesn't crush me, this should be fun.

I must admit, this whole thing has blown my mind.

That's fantastic! There are some folks from my gym who'll be there, too. I just might have to make a trip down to Orlando, see some strong people, wave at Mickey, etc.

[Browndog]

That's fantastic! There are some folks from my gym who'll be there, too. I just might have to make a trip down to Orlando, see some strong people, wave at Mickey, etc.

That would be icing on the cake 5. I'll say no more on the matter...for now.

[Browndog]

4/26/17

GFB #1-2 (reps/sets)

Bench - 62.5kg x10, 56kg 10x3

Close Grip Bench - 50kg 10x3

Incline Bench - 52.5kg 8x3

Press - 40kg 10x3

Dumbbell Press - 30lbs 10x3

Bamboo Bar Press - 24kg x6, x7, x7

Lateral Raises - 20lbs 10x3

LTE's - 25kg 10x5

Volume, volume, volume. I have an delightful case of DOMS from Squat day. If the aftermath of Bench day is in anyway shape or form like this, I'll need someone to feed me in 48 hours.

That Bamboo Bar is a bitch.

Deadlifts tomorrow...

[Browndog]

4/27/17

GFB #1-3 (reps/sets)

Deadlift - 125kg x7, 112.5kg 7x3

Block Pulls - 102.5kg 15x3

Rev Hyp - 50kg 10x3

GHR - bw 8x3

Pull-Up - bw 10x3

Rows - 50kg 15x4

Cable Rows - 30kg x10, x15, x10, x15, x10

Sit-Up - bw 20x3

Rev Flys - 10lbs 15x4

A lot of work, not hard...just a lot of it. That damn GHR is something else. I'm tired....

[Browndog]

4/29/17

GFB #1-4 (reps/sets)

HB Squat - 81kg 10x3
Bench - 57.5kg 10x3
Deadlift - 112.5kg 10x3

Flys - 30lbs 10x3
Dumbbell Press - 30lbs 10x3
Bamboo Bar Bench - 32kg 10x3
Lateral Raises - 10x3
LTE's - 22.5kg 10x5

Finished the first week, or should I say survived. Sessions are bout a half hour longer than normal, and that's on shorter rest between sets as well.

If I thought the Bamboo Bar Press was a bitch, the BBB is even harder. That damn thing wiggled all over the place. Everything else was no problem.

[codger]

Congrats on the Raw Nationals qualification! Truly awesome.

Your routine has some exercises I've never encountered: Bamboo bar bench?

[Browndog]

Congrats on the Raw Nationals qualification! Truly awesome.

Your routine has some exercises I've never encountered: Bamboo bar bench?

The Bamboo Bar is a lightweight "bamboo" shaft with slotted collars. You attach kettlebells to the collars with heavy duty rubber bands - the ones that are used in physical therapy. Anyway, the bells hang freely from the ends of the bar making it quite unstable. It's light weight work, but it's a workout none the less.

As to the Raw Natls, I believe that there is no real qualifying number at a Masters III level, you just have to have competed successfully. My coach had a "secret number" in mind, that if I hit it - he would recommend that I go knowing I wouldn't embarrass myself. I think the 150kg Squat and 200kg Deadlift did the trick. That and the fact that I work hard and respond well to his programming.

If I hit my goals I'll be close to top 15, and that's (to me) amazing. Skinny little toothpick like me Powerlifting at this level - mindblowing.