Still on the Right Side of the Grass

[Browndog]

8/3/24

Squat Monday -
Single at 120kg, back off sets at 110kg 5*3. Had a bit of trouble with depth ... thought I was there, camera says I wasn't.
These are feeing better, but I am having a mental issue figuring out how to get back to the 160's ... how the fuck did I do that???

Bench Wednesday -
4 Count Single at 85kg, back off sets at 75kg 5*3, LTE sets at 42.5kg 7*4 That's a little successory PR ... surprised me it did. My Bench is coming back faster than everything else ... last to leave, first to come back.

Deadlift Thursday -
Big Wheel single at 183kg, back off sets at 165kg 4*3 ... BELTLESS. It was beastly hot and humid today. I'm surprised I was able to get the whole session in ... well I did drop the suitcase carries, just too damn uncomfortable.

SBD Saturday -
Revs Banded SSB at 120kg 2*4; 2 Board Bench at 80kg 8*3; Tempo Down RDLs at 115kg 7*3
Just as ugly today ... this weather can go horsefuck!

Pretty good end to the cycle. We've definitely halted the regression, and I think we can look forward to loading the bar at bit heavier in the months to come.

My weight is now hovering between 206 - 210 lbs. That's up from the normal 198 - 205lbs It may be water weight for the most part, but I'm getting some comments on being "beefier". My chest and arms are definitely bigger. Oh vanity ... lol.

[Browndog]

8/10/24

First week of a new cycle ...

Squat Monday -
Single at 105kg, down sets at 95kg 3*3. Some Leg Press along with other successories. Brutal weather again ... actually had a mini Tornado a few miles away from us.

Bench Wednesday -
2 Count Larsen at 75kg, down sets at 70kg 3*3. Lots of volume cable work for successories that were arm focused.
Better weather today, and that made everything fly

Deadlift Thursday -
Big Wheel triple at 163, down set Deads at 145kg 2*3
And it's miserable humidity again ... Lots of leg work for successories. I'm a wet mess ...

SB Saturday -
Reverse Band 3 Count Squats at 90kg 4*3; 4 Board Bench at 80kg 7*4; Tempo Leg Curls / Extensions.
Got all this in after the Rookie / Novice meet we held at the gym ... fresh blood for the USAPL.
I felt really good today ... pain free, easy movement patterns ... kinda like the old days. It helped that I had a great Sports Massage on Friday. I need to do that more often.

Feeling good, energy is good, attitude is good. I can't wait to go in for my cancer screening and tell them how wrong they were about TRT in my situation. I'm sure they'll be right ready to admit they were wrong ... LOL.

[Browndog]

8/17/24

Week Two in the books ...

Squat Monday -
Smooth Single at 112.5kg, down sets at 102.5kg 3*3, Tempo to Tempo Leg Press 250lbs 10*4
Felt good, coach said it looked good too.

Bench Wednesday -
2 Count Larsen single at 80kg , Bench down sets at 75kg 3*3
Throwing in JM presses during warm-ups. They see to be making my shoulders more stable, and the bar path more comfortable.
On the whole, everything felt good.

Deadlift Thursday -
Big Wheel set at 173kg *3, Deadlifts at 155kg 2*3
Feeling good here ... beltless. I like my set up, and the initiation from the floor. Looking forward to loading this up.

SB / No D Saturday -
Revs Banded Squats 100kg 4*4
4 Board Bench at 85kg 7*5
Tempo to Tempo Leg Press 180lbs 10*5
Squats feel air ... I'm comfortable with the bar on my back again. Bench ... it's amazing to see that my elbows are almost IPF compliant with a 4 Board block. Either I have no chest, or my forearms are freaky long. Probably a bit of both. Anyway, the reps moved strongly.

So it's all good at the moment. I'm playing golf and walking more than riding. I'm cautiously optimistic that I'll be back, closer to 2019 weights sooner than I expected.

My weight is pretty stable at 206lbs. That's about a 5lbs bump since starting TRT. My body composition is leaning out. Trousers are a bit looser in the waist, and there's some abdominal definition showing up ... all without any Ab work. Thighs and Arms ae noticeably larger. I'm holding off on measurements till the 6 month mark.

And I would like to say: THANK YOU to all the folks who stop by to read my log, and especially those who've commented over the years. I'm coming up on 500k views ... that's pretty cool. I appreciate all y'all.

[Browndog]

8/31/24

Heyyyyy ... I was away last week, so no real report, though I did get in a Squat and Bench day before going on the road.

Squat Monday -
Single at 130kg, down sets at 120kg 3*3, Tempo to Tempo Leg Press at 270lbs 10*4. That's the heaviest Squat I've done comfortably in 9-10 months. The triples felt good,, and moved well.

Bench Wednesday -
2 Count Larsen at 90kg, Bench sets at 85kg 3*3. Throwing in a JM Press as part of the Bench warm-up. It seems to be helping my shoulders maintain their position bringing the bar down to the chest.

Deadlift Thursday -
Since I missed this last week, I asked coach if I do week three ... or just jump to week four. He said jump, and I did.
Big Wheel Pulls 193kg *3, Deadlift down sets at 175kg 2*3
Felt good, no problems missing a week. We're getting close here to being "back" for various definitions of "back". I think I could have pulled 185kg for triples if asked...set of 6 are my PR.

SB no D Saturday -
I was a bit tired coming into the gym, but got good work done anyway.
3 Count Revs Banded Squats at 120kg 4*3; 4 Board Bench at 90kg 7*4; Pendlay Rows at 90kg 2*4
I don't think I've Rowed 90kg for even a single before ... and these were pretty solid doubles, with minimal leg drive. I got all four sets of Bench on four minutes rest. That last rep of the last set almost got stuck because I wasn't paying attention, and let the momentum slow... but I ground it out. The Squats just felt good ... and that's so nice to say, and feel at the end of the week and cycle ... tired no less.

Coach wants me to enter a meet before year end. We'll see ...

[Browndog]

9/7/24

New cycle, but we're staying with the same basic idea as the last few cycles.

Squat Monday
Single at 110kg, four doubles at 100kg, Tempo Down Goblet Squats 50lbs 10*. Back and Chest for successories.

Bench Wednesday
JM Press at 60kg *5, Larsen single at 77.5kg, Regular doubles at 75kg 2*4. Lots of chest and arm work for successories.

Deadlift Thursday
Big Wheel Pulls at 173kg *2, Deadlift singles at 160kg *3. Dumbbelll work for successories.

SBD Saturday
Tempo Down Banded Squats 100kg 5*3; 3 Board Bench at 80kg 5*4; Pendlay Rows at 80kg 4*4. Tempo Leg Curls / Extensions for successories.
Pushing the first week work, so that we can make a run at numbers that would be competetive again. I'll know more about what meet and what Federation when coach gets back from Raw Natls.

We've had a numbers of masters winners, and one open winner in the Ladies 52kg class.

Wish I was able to be there ... ***sigh***

[Mr. Bingley]

"squats felt good" is music to my ears!

[Browndog]

"squats felt good" is music to my ears!

Thanks Mr. B ...

[Browndog]

9/14/24

Into week two of this new cycle

Squat Monday -
Single at 120kg, four doubles at 110kg, Tempo Down Goblet Squats 60lbs 10*4. Successories consisted of Dumbbell Bench at 65lbs 5*5 (PR), Pulldowns and Rows. Strong Squats ...

Bench Wednesday -
JM Press 65kg *5, Heavy Hold 110kg 30sec, Larsen single at 82.5kg, Bench 80kg 2*4. Bi's and Tri's for successories.
Solid Bench day.

Deadlift FRIDAY -
Yeah, I was on the road Thursday playing golf.
Big Wheel Pulls at 183kg *2, Deadlift at 170kg 1*3. Dumbbell Bench at 60lbs 10*3, along with Pull Ups, and Revs Flys for successories.
For having walked a very hilly course Thursday, I felt pretty damn good today. All Pulls were Beltless ...

SB no D Saturday -
Tempo Down Banded SSB Squats at 110kg 5*3; 3 Board Bench 85kg 5*4; Tempo 2 Tempo Leg Curl / Ext 135lbs 10*4. No Rows as my left forearm and bicep are cranky at the moment.

Another good week in the book. My weight is steady at 205/6lbs. I'm turning in faster sprints on the assault bike. I'm handing walking up and DOWN hills without too much of a problem ... I need more conditioning there, but my knee isn't blowing up.

Looing for forward to week three upcoming ...

[Browndog]

9/21/24

Week Three

Squat Monday -
Single at 130kg, four doubles at 120kg. Dumbbell Bench at 70bs 5*5 as part of the successories.
Single moved great, but wasn't to depth. The doubles were much better. That Dumbbell bench is a PR ... my shoulders, chest, upper back are definitely stronger these days. I used to have trouble handling 55lbs dumbbells ... 70lbs felt really solid.

Bench Wednesday -
JM Press at 67.5kg *5, Heavy Hold at 120kg 15 sec, Larsen single at 87.5kg, Bench at 85kg 2*4. LTEs at 40kg 10*3 as part of the successories.
All the Benching was strong. The LTEs at 40kg for 3 sets of 10 is a PR.

Deadlift Thursday -
Big Wheel single at 193kg, Deadlifts at 180kg 1*3. Dumbbell Bench at 65lbs 10*3; heavy Hack Squat at 180lbs as part of the successories.
Solid day of Pulls ... all beltless.

SB Saturday -
Banded Tempo Down SSB 70kg 5*4; 3 Board Bench 90kg 5*4; Leg Press 280lbs 5*4; Leg Ext 140lbs 5*4
Felt like ass today, my back cramped up overnight for no good reason...other than being old I suppose.
Had to drop the weight on the Squats to something I could do without pain. Bench was really strong all things considered. Did extra leg work to make up for the light Squats.

This was the first week where I've felt lethargic. I played golf on Tuesday and shot a 40 on the front side, and ran out of energy around the 10th hole and didn't get it back until the 16th ... by then the damage was done ...shot a 49 on the back.
And then today's back issue, and dead legs was a little disappointing, but the strong Bench more than made up for it.

Rule of thirds is in play: 1/3 of your training will be great, 1/3 will be "meh", 1/3 will suck.
I've been on a roll since May, so having this one off day is no big deal...

[BrooklynJerry]

You sure seem to be getting a lot of work in. I've never played golf except for hitting a bucket of balls at a driving range, but I'm sure 18 holes can zapp some of your energy.