Still on the Right Side of the Grass

[Browndog]

2/24/18

Recovery (reps/sets)

HB Squat - 80kg 2x3
Bench - 80kg 2x3
Deadlift - 150kg 2x3

Press - 40kg 5x3
Belt Squat - 50kg 10x3
Dips - bw 10x3

Thus endeth the third cycle of training. Just a little over a year being coached and programmed, and these are the results:

Squat (Proper, to depth Squat) 135kg > 155kg

Bench (Paused on the chest, ass on the bench) 85kg > 95kg

Deadlift - (Positionally correct back in extention, no "cat back" pulls) 185kg > 212.5kg

Planning on more hard work and gainzzz to match in 2018.

[codger]

Nice progress in a year--especially adding 22 pounds to your bench!

[Brian Goldstein]

Awesome work, Browndog!

[Browndog]

Awesome work, Browndog!

Thank you, Brian. It's been a long process to get to this point.

[Oldster]

Hate to pile on, but fantastic results!

[Browndog]

2/26/28

Alrighty then, starting a new training cycle. The objective is to be ready to compete in October, at Raw Natls 2018. Coach decided that entering a meet in July (again, here in Buffalo) would serve no good purpose. Looking back over the past year we've learned what works and what doesn't. With that in mind, there's more top set volume and one extra day of Benching (to, hopefully, get my pathetic Bench over 100kg).

I'll need to get used to the idea that I've got eight months of training in front of me. That's a finish line wayyyy far out in the future. Keeping a steady head and heart will be a challenge. Fortunately everyone in the gym is on the same schedule and their programs are a little more robust than my "old man's program", so we'll all be fighting the same mental and physical challenges...misery loves company.

Reps/Sets

Hi Bar Squat (beltless) - 100kg 10*2, 90kg 10*4

Belt Squat - 70kg 10*4
BSS - bw 8*4

Wide Grip Pull Down - 40kg 8*4
Cable Mid Row - 40kg 8*4

Back Extn -10kg 8*4
Planks - 45 sec holds *5

Lord almighty, that's a days work. I've got how many months to go???

[codger]

In eight months you'll have some truly beastly numbers. Those planks and back extensions must have been tough at the end of the workout.

What does BSS stand for?

[Browndog]

In eight months you'll have some truly beastly numbers. Those planks and back extensions must have been tough at the end of the workout.

What does BSS stand for?

BSS = Bulgarian Split Squat

The Planks had me shaking.

Yeah in eight months, barring injury or illness, I could be a good bit stronger...and much closer to that goal of a 500kg total.

Kinda exciting!

[codger]

BSS = Bulgarian Split Squat

Ah.

and much closer to that goal of a 500kg total

That would be incredible. And it definitely seems doable.

[Browndog]

That would be incredible. And it definitely seems doable.

For a skinny, tall drink of water, yes it would!