Still on the Right Side of the Grass

[Browndog]

congrats!!!

Thanks Deb, I had a good day, and a lot of fun...

[Browndog]

1/23/21

Last de-load day

Weighted Back Extensions 32kg 8*3
Step Downs slow eccentric 8*3
Side 2 Side Hops 20*3
3 Board Bench 70kg 10*3
Belt Squat 70kg 10*3
Big Wheel Pulls 148kg 10*3
LTE / Curl 30kg 15*3

Volume block(s) coming up...

[Browndog]

1/25/21

Volume Block - reps/sets

LB Squat 137.5kg *1
Safety Bar - 85kg 8*3
Belt Squat - 55kg 15*4

Cable Hi Row - #9-13 *10
Cable Mid Row - #13-17 *10

Side Planks r/l 45 seconds *2

I don't like Side Planks!

Survived the first volume day. I like the idea of settling the stage with a "heavy" single, and basing the rest of the work off that.

My knee is still being a pain in the ass, but it's not hindering training which I find really odd.

[Browndog]

1/27/21

Volume Block - reps/sets

Bench - 50kg 5*3 / 60kg 3*2 / 70kg 2*1 / 80kg 1*2 / 87.5kg *1 / 92.5kg *1
Larsen Bench - 65kg 8*3
Dumbbell Bench - 60lbs 10*3
Dumbbell Press - 35lbs 12*3
Dumbbell Incline Bench - 50lbs 10*3
Planks - 60 sec *3
Hammer Curls - 50lbs 15*3

Slow top single probably rpe9.5...

Dumbbell work done on two minute rest intervals.

[Browndog]

1/28/21

Volume Block - reps/sets

Deadlift - 70kg 5*3 / 120kg 3*3 / 140kg 2*2 / 160kg *2 / 180kg *1 rpe8
Deadlift - 140kg 8*2
Big Wheel Pulls (slow eccentric)- 148kg 5*3

Single Leg Hip Thrust - 30lbs 12*3
Cable Revs Fly - #5 12*3
Planks - 60 sec *3

Today was a "hard" session. Volume Deads and eccentric work bordered on CARDIO, especially with my continued focus on short rest intervals. I'm tired...

[Browndog]

1/30/21

Volume Block - reps/sets

SSB Squats paused - 75kg 7*3
Spoto Bench - 70kg 10*2
Kettlebell RDLs - 56kg 12*3
Dumbbell Bench - 60lbs 15*3
Dumbbell Incline Bench - 50lbs 15*3
Wide Grip Pulldowns - 100lbs 15*3

A little tired coming into the session, but it didn't effect the work...it got done in good fashion.

I have to keep reminding myself, I asked for the hypertrophy work...***shakes head***

[Browndog]

2/1/21

Volume Block Week Two - reps/sets

Top Single - 70kg 5*3, 100kg 3*3, 115kg 2*2, 125kg*2, 135kg *1, 140kg *1
SSB Squat - 90kg 8*3
Belt Squat - 57.5kg 15*4
Hi Row - #13-17 *10
Mid Row - #16 10*5
Side Plank - r/l 45 seconds *2

Performing two different approaches to training requires a flexible mentality.

Singles and volume are two really different animals...I was ready for the single. I was lost at sea with the eights tonight. Got 'em done, but but it was not "fun".

[Browndog]

2/3/21

Volume Block Week Two - reps/sets

Bench Single - 50kg 5*3, 60kg 3*3, 70kg 2*2, 80kg *2, 87.5 / 95kg *1
Larsen Bench - 67.5kg 8*3

Dumbbell Bench - 60lbs 10*3
Dumbbell Press - 40lbs 12*3
Dumbbell Incline - 50lbs 10*3

Hammer Curl - 60lbs 15*3
Plank - 60sec *3
Tri Kickbacks - 20lbs 15*3

Touched a tad low on the chest at 95kg, which made it a bit of a struggle. Everything else was strong.

The Tri Kickbacks are a new exercise for me (really), I now know where the long head of the Tri is....indeed I do!

[Browndog]

2/4/21

Volume Block Week Two - reps/sets

Deadlift Single - 70kg 5*3, 120kg 3*3, 140kg 2*2, 160kg *2, 175kg 1*2, 185kg / 192.5kg *1
Deadlift - 150kg 8*2
Big Wheel Pulls focus on eccentric - 158kg 5*3

Single Leg Hip Thrusts - 35lbs 12*3
Cable Revs Fly - #5 12*3

Got to lift with the big kids on the block tonight. Lot's of energy and good times!

My work capacity s improving, and it's nights like this that move the needle.

My Kneebola seems to be subsiding, at least to the point where I can be a little more explosive off the floor without feeling like a knife is being stuck in my knee.
Top

[Browndog]

2/6/21

Volume Block Week Two - reps/sets

SSB paused - 85kg 7*3
Spoto Bench - 72.5kg 10*2
Kettlebell RDLs - 80kg 15*3
Dumbbell Bench - 60lbs 15*3
Dumbbell Incline - 50lbs 15*3
Wide Grip Pulldowns - 100lbs 15*3
Hammer Curls - 45lbs 20*3
Tri Kickbacks - 25lbs 15*3

Workin' to get huuuuuuuggggeeee...