Still on the Right Side of the Grass

[Browndog]

12/26/17

De-Load Week (reps/sets)

Squat - 91kg 3x6
Belt Squat - 65kg 8x3

Wide Grip Pulldowns - 35kg 8x3
Revs Flys - 20lbs 8x3
LTE/Curlz - 20kg 20x3
Pull-Ups - bw 8x3

Delightfully easy...

[Oldster]

Man, doesn't taking a light week every so often make a huge difference, BD?

You've produced some good work throughout this year!

[Browndog]

Man, doesn't taking a light week every so often make a huge difference, BD?

You've produced some good work throughout this year!

Thanks Oldster. And yes, I'm digging this de-load week.

[Browndog]

12/28/17

De-Load Week. (reps/sets)

Bench - 92.5kg x1, 80kg 1x6

Dips - bw 8x3

LTE/Curls - 40kg 8x3

Nice singles. 92.5kg moved slowly, but never in doubt. I'd venture to say I'm good for 97.5kg come the meet.

[codger]

I'd venture to say I'm good for 97.5kg come the meet.

I bet you'll nail that weight and maybe more.

[Browndog]

I bet you'll nail that weight and maybe more.

I'm sneakin' up on it...

[Browndog]

12/29/17

De-Load Week (reps/sets)

Deadlift - 140kg 2x6

Rows - 70kg 12x3
Wide Grip Pull Downs - 40kg 12x3
Pull-Ups -bw 12x3
Dumbbell Curlzzz - 40lbs 12x3

And that's a wrap for this cycle and this year. I might dick around Saturday or Sunday, but nothing crazy. The new cycle starts Monday, six weeks till the meet.

[Browndog]

1/2/18

FMP #3-1 (reps/sets)

Squat - 130kg x3, 110kg 4x4
Tempo/Paused Squat - 90kg 5x4
Belt Squat - 70kg 10x4
Split Squat -bw 8x4

Row - 80kg 10x4

Squats are still a mystery at the moment. We surmise that I'm under recovered. As sleep has been OK, and the program is not heinous, it must be FOOD.

Upon reflection, I have to agree. I need to be more diligent in fitting in more real food...at least one more regular meal.

[Browndog]

1/3/18

FMP 3-2 (reps/sets)

Bench - 85kg x4, 77.5kg 4x4
Spoto Bench - 67.5kg 5x4
Tempo Bench - 60kg 4x4

Incline Dumbbell Bench - 40lbs 10x4
Press - 40/42.5/45/42.5/40kg x5
Dips - bw 10x3
LTE/Curlzzzz - 30/35/30kg x10

A good Bench day, I was good for five if needed. The Spoto Bench is a paused Bench, about an inch off the chest. It requires bar control on the descent, something I need to work on. The Tempo Bench was a five count descent, touch and go.

[codger]

Nice start to the new year, BD. You must feel your triceps after a workout like that.