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10-10-2020, 12:46 PM
#1991
10/10/20
The Road Back rep/sets
Cycle Four - Week Four
SBD Saturday
Squat - 120kg 4*2
Bench - 82.5/80/77.5kg *4
Paused Deadlift - 140kg 8*2
Pendlay Row - 75kg 10*3
Shoulder Cluster - 15lbs 10*3
Rare to do a Deadlift session and and SBD Saturday back to back, but I wanted to see where I was from a "conditionaling" standpoint...I think I did OK!
De-load coming up.
Looks like I'll start a new training block with hypertrophy cycles, even though I'm going to do a local meet in January. The meet is a local event, and I'll be using it to get used to being on the platform again - without worrying about numbers.
I think if I had a gun to my head I could go 155/95/205 today...
Anyway, onwards!
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10-12-2020, 04:45 PM
#1992
10/12/20
De-Load Week rep/sets
LBS - 145kg 1*3
Belt Squat - 60kg 8*3
Cable RDL - #15 12*3
Cable Mid Row - #28 10*3
Not bad singles. New Belt Squat machine took some getting used to.
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10-14-2020, 04:15 PM
#1993
10/14/20
De-Load Week rep/sets
Bench - 92.5kg *1
Bench - 72.5kg 6*3
Single Arm Dumbbell Bench - 45lbs 8*3
IYT 10lbs 10*3
Tri P/Ds - #8 25*3
Straight Bar Curl - eb 50/30/20
Solid, paused single. backoffs were supposed to be Spoto, but I don't read so good...
Rechargin' the ol' batteries!
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10-15-2020, 04:27 PM
#1994
10/15/20
De-Load Week rep/sets
Deadlift - 190kg 1*3
GHR - +16kg 10*3
One Arm Hi Row - #10 10*3
Revs Fly - 30lbs 10*3
LTE / Curl - 35kg 15*3
Singles felt great. My balky knee finally decided to stabilize, and I was able to get in a better position because of that fact.
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10-17-2020, 12:16 PM
#1995
10/17/20
De-Load Week rep/sets
Paused Squat - 110kg 3*3
Paused Larsen Bench - 75kg 3*3
Wagon Wheel Pulls - 160kg 3*3
Belt Squat - 40kg 110*3
Kroc Rows - 70lbs 10*3
Dips - bw *5, 12/16/20/24/28kg *1
Chins - bw *5, 12/16/20/24 *1
Sled Pushes - 90lbs 30yards *5
Hard to believe it's been a year: Top of the Mountain > Depths of Despair...and the slow and painful road back.
Cycle five starts Monday...
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10-18-2020, 05:03 PM
#1996
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10-19-2020, 05:04 PM
#1997
Originally Posted by
BrooklynJerry
Rise like a phoenix!
Appreciate the support Jer.
It's been an "interesting" last twelve months.
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10-19-2020, 05:05 PM
#1998
10/19/20
Cycle 5 reps/sets
LBS - 120kg *7
LBS - 107.5kg 7*2
Tempo Pause LBS - 90kg 6*3
Tempo 2 Tempo BSS - bw 10*3
Wide Grip Pulldown - 85lbs 15*3
Leg Lifts - 20*3
Real training load. No concessions to age or infirmities. Conditioning is better than I thought. That Tempo Pause work is BRUTAL.
Our gym is holding a meet in January, so I'm signing up - #thereturnofgymdad
Not going to run a peaking program, we're going to train for Raw Natls as the ultimate goal, and this is just an opportunity to get back on the platform, and have "fun".
Must say, I'm looking forward to the opportunity.
We've got a number of people who are heading down to Virginia to compete in a few weeks. The atmosphere in the gym is always fun when a meet is around the corner, and folks are moving some solid weights!
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10-21-2020, 04:57 PM
#1999
10/21/20
Cycle 5 reps/sets
Bench - 72.5kg *7
Paused Bench - 65kg 7*2
Spoto - 77.5kg 5*3
Dumbbell Bench - 60lbs 10*3
Dumbbell Press - 40lbs 10*3
Dumbbell Incline - 5olbs 12 *3
Tri P/D - #10 20*3
Hammer Curl - 70lbs 12*3
Undershot the top set. My neck has been an issue for the past few weeks and it's referring down to my arm so I was trying to be conservative. Damn thing didn't bother the Bench though...go figure.
Always interesting to do the Spoto work heavier than your top set.
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10-21-2020, 05:09 PM
#2000
10/21/20
Cycle 5 reps/sets
Bench - 72.5kg *7
Paused Bench - 65kg 7*2
Spoto - 77.5kg 5*3
Dumbbell Bench - 60lbs 10*3
Dumbbell Press - 40lbs 10*3
Dumbbell Incline - 5olbs 12 *3
Tri P/D - #10 20*3
Hammer Curl - 70lbs 12*3
Undershot the top set. My neck has been an issue for the past few weeks and it's referring down to my arm so I was trying to be conservative. Damn thing didn't bother the Bench though...go figure.
Always interesting to do the Spoto work heavier than your top set.
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