Still on the Right Side of the Grass

[Browndog]

8/6/20

The Road Back rep/sets
Cycle Two / Week Four

Deadlift - 150kg 6*2
Deficit Deads - 125kg 6*5
Reverse Hyper - 47.5kg 15*4
Cable Mid Row - 70lbs 15*3
Hammer Curl - 60lbs 10*3
Dips - bw 10*3
Dead Bugs - 60 sec *3

Still tired. I'm under a great deal of "life" stress at the moment, and it truly is effecting my time in the gym, as well as recovery.

Keeping things at RPE 8 is the order of the day.

And we (folks at the new gym) learned that there will be no Air Conditioning in the new facility - too expensive. There will be industrial fans installed to get air moving, but no AC.

[Charlocity2]

At what point in summer does it consistently cool down in your neck of the woods? After Labor Day?

[Browndog]

At what point in summer does it consistently cool down in your neck of the woods? After Labor Day?

Late September...

It's the humidity that lingers. We're classified as being part of the run of the Ohio River Valley, and it's a conduit from the south bringing humidity into the area.

When the prevailing winds come out of the Northwest, it is glorious - cooler and dry.

[Browndog]

8/8/20

The Road Back rep/sets
Cycle Two / Week Four

Tempo SSB - 75kg 5*6
Spoto Larsen - 65kg 6*4
RDL - 110kg 10*3
Curl / LTE - 35kg 10*3
IYT - 10lbs 10*3

Still tired and creaky...

I think next week is a de-load week, YAY!

[Browndog]

8/10/20

The Road Back rep/sets
Cycle Three / Week One

LBS - 105kg *6
LBS - 95kg 6*2
Goblet Squat - 24kg 20*3
Wide Grip Pulldown - 40kg 15*3
Dead Bugs - 60sec *3
Straight bar Curl - 25kg *40, 25, 20 (minute rest periods)

It appears that my de-load is after this cycle.

Solid depth on all reps. And they actually felt good, no tweaks or twinges - YAY!

[Browndog]

8/12/20

The Road Back rep/sets
Cycle Three / Week One

Bench - 80kg *6
Paused Bench - 65kg 6*2
1 Arm Dumbbell Bench - 45lbs 12*3
Dumbbell Press - 35lbs 12*3
Palof Holds - 45 sec *3
Dips - +6kg 10*3
Hammer Curls - 70lbs 10*3

I do enough bitching these days, it's time you hear some positive news.

The top set was an honest RPE 8, which puts me back in pre-treatment territory. Hot f'n damn!

I'm not bleeding off "stress" as well as I was able to BT (before treatments). That last week of cycle two was an indicator of that stress build up.

[Browndog]

8/13/20

The Road Back rep/sets
Cycle Three / Week One

Deadlifts - 165kg *6
Tweaked my QL on the right side...damn! I've had this happen before, and it was crippling. Today's tweak, while not fun, is no where as debilitating as the last incident 6 years ago (though it's always in the back of my mind).

Dead Bugs - 60sec *3
Glute Ham Roller - 15*3
Reverse Hyper - no weight - 15*3
Back Ext - no weight 15*3

Erectors are OK to work with. Rotational movements are a pain. Tried to pull some Wagon Wheel RDLs and that was DOA.

We'll see how we feel come Saturday's session. Till then, a little Aleve and a lot of walking to keep things loose.

[Browndog]

8/17/20


The Road Back rep/sets
Cycle Three / Week Two

Lot's and lot's of mobility work...

LB Squat - 112.5kg *6
LBS - 82.5kg 6*3
Goblet Squat - 16kg 20*4
Wide Grip Pull Downs - 100lbs 15*3

Missed Saturday's session as I was incapacitated from Thursday's back tweak.

I really wasn't holding out any hope of squatting today, as I was still experiencing cramping and tightness in my lower back. I did want to get to the gym, and just try to move around.

I rode the bike for 10 minutes, worked on my hips and back for a while, tried some light goblet squats. I was surprised how well I was able to move. All the cramping and tightness was pretty much gone. I guess the adage of "motion is lotion" is correct.

Anyway, I got the Squat Stand set up and worked through 50, 70, 85, 100kgs without any issues. I'm a pretty folded over Squatter, so this ability to Squat pain free was, to me, amazing...miraculous.

The top set was easy, and perhaps my best Squatting in ages.

I'm really happy with myself at the moment. I didn't freak out over the weekend, though I was in so much pain. Normally I would have been running (or should I say crawling) around with my hair on fire.

And then to Squat so easily today, just hope I don't injure myself patting myself on the back.

[Browndog]

8/19/20

The Road Back rep/sets
Cycle Three / Week Two

Bench - 77.5kg *6
Bench - 65kg 6*2
1 Arm Dumbbell Bench - 50lbs 12*3
Dumbbell Press - 40lbs 10*3
Paloff Holds - #6 45 sec *3
LTE /Curl - 40kg *9,*8,*8
Hammer Curls - 35lbs *30, *20, *15 on 60 seconds rest

For the amount of shit I'm dealing with, I'm OK with how today went. Spent a good hour and a half on the phone with attorneys regarding a business matter prior to hitting the gym. Not the best way to enter the training day...

[lou t]

thanks for the welcome back. looked over your log and seems like your doing well. good stuff