Nice work with the dumbbells!
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Nice work with the dumbbells!
2/18/21
Volume Block Week Four - reps/sets
Deadlift Single - 70kg 10*3, 120kg 5*2, 140 3*2, 160*2, 180 / 190kg *1
Deads - 150kg 8*2
Big Wheel Pulls (eccentric) - 160kg 5*3
Cable Revs Fly - #3 12*3
Single Leg Extentions (both legs) - 30kg 30*5
Step Downs (eccentric) 8*5
Single Leg Hip Thrust - bw 12*3
Knee instability issues raised it's ugly head tonight. My inability to find a stable position to pull from kept me from pulling anything more than 190kg, though that moved relatively well.
I finally found a more stable position on the 2nd down set - had my shins in a more vertical position. This also carried over to the Big Wheel Pulls, which went quite nicely.
All bitching aside, I had fun tonight. Every rep, every set gets me closer to the next level!
great stuff! have the knees bothered you in the past?
Oh my yes...
Two scopes and one ACL reconstruction on my left knee, as well as years of racquet sports and golf, have beat my left knee up. The Powerlifting not so much.
This last bout of kneebola is a bit of a mystery, as I've not done anything to my knee that would elicit these symptoms.
Might have something "floating around" in the knee capsule.
I'm just not of a mind to see another doctor these days...I've had my fill if you catch my drift.
after several thousands of miles running in hs and college my knees used to kill me going up the stairs from the subway platforms in ny. after 5 years of squats and deads the pain is gone. mucho happy
2/20/21
Volume Block Week Four - reps/sets
SSB Paused - 95kg 7*3
Spoto - 72.5kg 10*3
Dumbbell RDL - 105lbs 12*3 (straps)
Dumbbell Bench - 60lbs 12*3 (alternate arm)
Dumbbell Incline - 50lbs 12*3 (alternate arm)
Leg Extensions (both) - 40kg 25*6
Thus endeth another training block. I imagine we'll go right into the next block. I feel good (knee issues not withstanding), and I'm not beat up.
Had to use straps for the RDLs after I lost the 12th rep of the first set. I must say it made things easier. Not sure how I feel about that though.
This alternate arm approach to Dumbbell work is interesting in the fact that it allows me to focus on extension to lock out. Should help my Bench immeasurably.
2/22/21
2nd Cycle - Week One reps/sets
Top Single - 70kg 5*3, 100kg 3*3, 120kg 2*2, 130kg *1
SSB - 105kg *5
SSB - 95kg 5*2
In Place Lunges - bw 10*3
Hamstring Curls - 20*3
Bent Over Dumbbells Mid Rows - 60lbs 8*4
B/O Revs Fly - 35lbs 8*4
Leg Extensions - 50kg 20*8
Nice start to this cycle. I forgot how awkward the lunges are for me to perform.
2/24/21
2nd Cycle - Week One reps/sets
Bench Single - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg 1*2, 85kg *1
T&G Bench - 75kg *5
T&G Bench - 70kg 5*2
Close Grip Bench - 60kg 10*3
Dumbbell Incline - 50lbs 12*3
Dumbbell Press - 35lbs 12*3
Paused Dips - bw 10*3
Tri Pulldowns - #11 10*3
Hammer Curls - 50lbs *20, 15, 12...sets on the minute
Nice start to this cycle. Getting a lot of triceps work in...
Everything was right in line with the projected RPE:
SIngle @8
Top Set @8
Close Grip @7