Still on the Right Side of the Grass

[Mr. Bingley]

kick ass brother!

[Browndog]

11/30/24

New Cycle / Week One

Squat Monday
120kg *4, Paused Squats 110kg 2*2, Pendulum Squat 25lbs 5*3
Carrying a little fatigue from week four.

Bench Wednesday
Larsen 81kg *2, Bench 81kg 3*2, Single Arm Bench 55lbs 8*3, Single Arm Incline Bench 50lbs 8*3. Lot's of Bi's and Tri's for successories.
Not a bad start to the Bench cycle

Deadlift Thursday
Big Wheel Pulls 178kg *3, Deadlift 165lbs 2*2
Perfunctory Deadlift session

SBD Saturday
Paused SSB w/chains 120kg 1*4; 3 Board / 4 Count Close Grip Bench 75kg 1*3; Explosive Trap Bar Deadlift 143kg 3*6; Pendlay Rows 80kg 7*3
Fun day with these variations. Haven't picked up the Trap Bar in literally years ... sets on the minute.

Nice opening week to this cycle. Fatigue dissipated towards the end of the week.

Hope everyone had a good Thanksgiving holiday.

[Browndog]

12/8/24

Week Two

Squat Monday -
130kg *4, Paused 120kg 2*2. Chest and Back for successories.
Knees were a little cranky.

Bench Wednesday -
Larsen 85kg *2, Bench 85kg 3*2, Single Arm Bench 60lbs 8*3, Single Arm Incline 55lbs 8*3. Bi's and Tri's for successories.
Cold day outside and inside as well.

Deadlift Thursday -
Big Wheel Pulls 193kg *3, Deadlift 180kg 2*2; Spanish Squats 12kg 10*. Chest and Back for successories.
Knees were still cranky; pulled with a lot of Back.

SBD Sunday -
Paused SSB w/chains 144kg 1*4; 3 Board / 4 Count Close Grip 80kg 1*3; Trap Bar 153kg 3*6; Pendlay Row 85kg 7*3.
My plate / chain math has been less than stellar. I've had an extra 4kg on the bar when I've had chains on ... and I might have been off on the previous Banded work too. My pauses on the Bench were a bit longer than normal ... I couldn't get in the groove to press on the 4th count. Trap Bar is requiring a bit more leg drive than I'm used to ... no complaints, it's just different. The rows were done at a deficit as I was using the 15kg plate ... it never dawned on me that I was making things difficult by using the 15kg plate until I got down to Row.

Nice weeks work.

I'm gonna step on the Squash court for the 1st time in a long time this coming Tuesday ... hoping that I don't gimp around the court, that would be depressing.

[Browndog]

12/14/24

Week Three

Squat Monday
140kg *4, Paused Squats 130kg 2*2. Back / Shoulders / Legs for successories.
Not bad for doing back to back sessions, SBD into Squats with no day off is sub-optimal.

Bench Wednesday
Larsen 89kg *2, Bench 89kg 3*2, Single Arm Bench 5lbs 8*3, Single Arm Incline 60lbs 8*3. Bi's and Tri's for successories.
Not bad for having played Squash the night before. My right arm was a tad tired, but it held up to today's session.

Deadlift Thursday
Big Wheel Pulls 203kg *3, Deadlift 190kg 2*2. Chest and Back for successories.
I was a little in my head about today's session coming into the gym ... don't know why?!?! Good pulls all around.
Damn was it cold today. That I wasn't ready for.

SBD Saturday
Paused SSB w/chains 146kg 1*4; 3 Board / 4 Count / Close Grip 85kg 1*3; Trap Bar on the minute 163kg 3*6; Pendlay Rows 90kg 7*3
Squats were work, Bench was smooth, Trap Bar was surprisingly easy, Rows were in the pocket. Fairly stout work at these weights.


I did get out and play some Doubles Squash on Tuesday night. Not gonna lie, I was really worried: would I be able to move comfortably / would I be able to decelerate without pain / would I have the "wind" to be able to play a long point. The answer to all questions was: YES !!!
I had no issues, and my knee(s) felt fine the next day. I haven't been able to be on the court for a couple of years now, and the last time I was out playing, I was a cripple. I'm so happy to be back ...

Big Week Four coming up: Squats at 150kg *4/ Bench at 92.5kg *2 / BWPs at 213kg *3 / Deads at 200kg *2 ...
I think I can hit these.