3/27/21
Cycle Three Week One - reps/sets
Paused SSB (@7) - 90kg 5*3
Paused Bench (@7) - 77.5kg 3*3
Cable RDL - #16 10*3
Revs Fly - 45lbs 10*3
Dumbbell Press tempo down - 25lbs 10*4
Planks - 60sec *3
Hammer Curls - 70lbs 10*3
Tri Pulldown - #10 10*3
Leg Extensions (l/r) - 50kg 20*3
Pretty easy Saturday session. I stayed at the appropriate RPE as requested...I'm such an adult.
3/29/21
Cycle Three Week Two - reps/sets
Squat - 70kg 7*3, 90kg 5*3, 110kg 3*2, 130kg *2, 140 / 147.5kg *1
Squat - 115kg 7*3
Paused Belt Squat - 70kg 10*3
Single Arm Hi Row - #11 10*3
In Place Lunge - 24kg 10*3
Dead Bug - 45sec *3
Leg Exten (l/r) - 50kg 20*3
I reserve comment...
Suffice to say, the work is getting done.
3/31/21
Cycle Three Week Two - reps/sets
Paused Bench - 40kg 7*3, 55kg 5*3, 65kg 3*3, 75kg 2*2, 85kg *2, 92.5 / 96kg *1
Paused Bench - 72.5kg 7*2
Spoto - 67.5kg 7*3
Single Arm Incline Bench - 45lbs 10*3
LTE - 32.5kg 12*3
Dips - bw 12*3
EZ Bar Curls - 32.5kg 12*3
Swiss Ball Planks - 45sec *3
My attitude these days is less than positive. I had to take a moment during warmups to get my mind right. That accomplished, the session went pretty well.
That top single didn't feel soul crushingly heavy, which is a first...I think silent anger works.
nice work!
4/1/21
Cycle Three Week Two - reps/sets
Deadlift - 70kg 7*3, 120kg 5*3, 140kg 3*3, 160kg 2*1, 180kg *1
Deads - 150kg 7*2
Banded Goodmornings - grey band 12*3
Kroc Rows - 90lbs 8*3
Pulldowns - 110lbs 10*4
Dead Bugs - 60sec *3
Nordic Hamstring Curls - bw 10*3
Leg Ext - 60kg 20*3
Experimented with a wider stance in hopes of finding a pain free way to pull. By moving my feet out to shoulder width, I was able to get down to the bar without the type of knee flexion that gives me pain in my knee at setup and at the initiation of the pull.
I found that I was able to pull pain free...hallelujah!!!
Downside is that I'm not used to this wide stance, and it took a little off the top single (187.5kg didn't go, as I wasn't ready to push things too fast).
At least I can pull the down sets, and that should continue for a while...long enough to get comfortable with this new stance, and to get the needed training effect. Coach and I will be working to tweak the set up: bring the feet in as close as possible without knee pain.
I will say that I really felt this session in my glutes!
Nice to leave the gym walking normally, and happy with the days work.
4/3/21
Cycle Three Week Two - reps/sets
Paused SSB - 100kg 5*3
Paused Bench - 80kg 3*3
Cable RDL - #17 12*3
Revs Fly (chest supported) - 40lbs 10*3
Dumbbell Press Tempo Decline - 30lbs 10*4
Leg Ext 70kg 15*3
Nordic Hamstring Curls - 15lbs 10*3
Tri Pulldowns - #12 12*3
Hammer Curls - 50lbs 12*3
Good session coming and going...might have undershot the Squats, and slightly overshot the Bench (s/b @7).
I'm feeling like I might have turned a corner mentally (it helps to have a few sessions back to back that appear successful).
4/5/21
Cycle Three Week Two - reps/sets
Squat - 70kg 7*3, 90kg 5*3, 110kg 3*3, 125kg 2*2, 140kg / 150kg *1
Squat - 110 / 112.5kg *7
Paused Belt Squat - 70kg 10*3
Single Arm Hi Row - #12 10*3
BSS - 15kg 10*3
Palof Hold - 45sec *3
Leg Extn. - 50kg 20*3
A fairly meh session...though coach liked it. So if he liked it, so do I...sorta.
Had a senior moment...I forgot the Belt Squats were supposed to be "paused". I knew there was a reason they felt so easy.
4/7/21
Cycle Three Week Three - reps/sets
Bench - 50kg 7*3, 60kg 5*3, 70kg 3*3, 80kg 2*2, 90kg 1*2, 96.5kg *1
Paused Bench - 75kg 7*2
Spoto - 70kg 7*3
Single Arm Dumbbell Bench - 45lbs 10*3
LTE / Curls - 30 / 35 / 37.5kg *12
Dips - bw 12*3
EZ Bar Curl - 37.5kg 12*3
Leg Ext - 50kg 20*3
This microloading thing just might work. I will say the bar is feeling "lighter" coming out of the rack these days at the top end.