Still on the Right Side of the Grass

[Browndog]

6/6/18

De-Load Week reps/sets

Bench - 90kg 1*3, 87.5kg 1*3

Dumbbell Incline Bench - 40lbs 8*4
Press - 40kg 8*4

Dips - bw 8*4
Tri Pulldowns - 20kg 8*4

Relatively easy singles, with commands. Such a de-load...

[Browndog]

6/7/18

De-Load Week reps/sets

Deadlift - 170kg 1*5
Mid Rows- 45kg 8*4
Pull Ups - bw 8*4

Straight Bar Curl - 40kg 8*4
Hammer Curls - 35lbs 8*4

And the de-load draws to a close...

[Browndog]

6/9/18

De-load Saturday reps/sets

HB Squat - 115kg 2*5
Bench - 77.5kg 2*4
Deadlift - 140kg 2*3

That's that. Now starts the prep for Raw Natls.

I have no idea what the programming will look like other than it's two cycles of hypertrophy, followed by two strength cycles into the meet.

[Browndog]

6/11/18

Cycle Four Week One reps/sets no belt

HB Squat - 90kg 10*3, 80kg 10*2
Belt Squat - 75kg 15*4

Step-Up - 24kg 10*4
BSS - 12kg 10*4

Neutral Grip Pull Down - 50kg 10*4
Cable Face Pulls - 30kg 10*4

Finally feel some "spring" in my legs. Starting light, taking bigger jumps..'

[Browndog]

6/13/18

Cycle Four Week One reps/sets

Bench - 70kg 10*3, 62.5kg 10*3
Close Grip Bench - 52.5kg 10*2

Dumbbell Incline Bench - 40lbs 10*4
Dumbbell Bench - 45lbs 10*4
Press - 40kg 8*4

Dips - bw 10*4
Tri Pulldowns - 25kg 10*4
Rows - 60kg 12*3

So we're starting "light", but we've added an extra top set. This seems to be a pattern: a year ago the top set was 10*1 at 60kg, in Ferbruary we did 10*2 at 65kg, now we're doing 10*3...progress! My focus is on moving the bar as fast as I can. Shorter rest periods all around.
Everything moved smartly. I'm hoping the end of the last cycle was an aberation...

[Browndog]

6/14/18

Cycle Four Week One reps/sets

Deadlift - 157.5kg 8*3, 137.5kg 8*2
RDL - 107.5kg 8*4

Wide Grip Pulldown - 50kg 10*5
Kroc Rows - 60lbs 10*5

Hammer Curls - 40lbs 10*4
EZ Curl -30kg 10*4
Straight Bar Curl - eb *40

Pretty basic session. Extra top set this cycle.

Odd ache in my hip/glute, can't put my finger on it, but it's aggravating.

[Browndog]

6/16/18

Cycle Four Week One reps/sets

HB Squat - 80kg 10*3
Bench - 62.5kg 8*5
Block Pulls - 140kg 8*5

Press - 42.5kg 8*5

Dips - bw 10*4
EZ Bar Curls - 40kg 10*4
Tri Pulldowns - 30kg 10*4
Hammer Curls - 45lbs 10*4
LTE - 40kg 5*4
SBC - eb *40

Basic Saturday work. My hip and groin were quite cranky the past two days. That said, I was able to Squat pain free and to depth. The Block Pulls/RDLs seem to be the culprit. Might have to look at my Deadlift as well.

[Browndog]

6/18/18

Cycle Four Week Two reps/sets

HB Squat - 95kg 10*3, 85kg 10*2
Belt Squat - 80kg 15*4

Cable Face Pull - 40kg 10*4
Neutral Grip Pulldowns - 55kg 10*4

Single Leg Squat to high box - bw 10*4
Single Leg RDL - 12kg 10*4

More volume work...

[Browndog]

6/20/18

Cycle Four Week Two reps/sets

Bench - 72.5kg 10*3, 65kg 10*3
Close Grip Bench - 55kg 10*2

Dips - +6kg 10*4
Press - 42.5kg 5*4
Tri Pulldowns - 35kg 10*4

Had to cut off some of the assistance work. I got to the gym late...

That said, on the top sets, the bar moved really fast.

[Browndog]

6/21/18

Cycle Four Week Two reps/sets

Deadlift - 162.5kg 8*3, 142.5kg 8*2
Block Pull - 120kg 8*4

Bench - 65kg 10*3
Wide Grip Pulldown - 55kg 10*4

Hammer Curl - 45lbs 10*4
Straight Bar Curl - eb 30*3
Kroc Rows - 60lbs 10*4

Right glute is still a tad wonky. So while the work got done, it was done very slowly. Thankfully, I feel better after the session than I did last week