Still on the Right Side of the Grass

[Browndog]

7/14/21

Volume Block Week Four - reps / sets

Larsen Bench - 72.5 / 70 / 67.5kg *10
Wide Grip Spoto - 77.5kg 5*5
Dumbbell Bench - 60lbs *12, 12, 6
Dumbbell Press - 40lbs 12*3
LTE - 35kg 12*3
Overhead Tri Ext - 24kg 12*3
Hammer Curls - 70lbs 12*3

Went into the RPE 9 red zone on the Larsen and Spoto, but it weeks four...so it's ok.

[Browndog]

7/15/21

Volume Block Week Four - reps / sets

Big Wheel Pulls - 158kg 8*3
Belt Squat - 65kg 15*3
RDL - 115kg 12*3
Dumbbell Bench (3-0-3) - 50lbs 15*3
Kroc Rows - 80lbs 12*3
Leg Extn. - 80kg 15*6
Glute Ham Raise - 15*3

Long, hot, wet session. Felt good throughout though...

[Browndog]

7/17/21

Volume Block Week Four - reps / sets

SSB - 80kg 10*3
Bench - 80kg 5*5
Deadlift - 125 / 155 / 175 / 185kg *1
Leg Extn - 80kg 10*5
GHR - 16kg 10*3

Thus endeth the first month of this cycle. I little tired today, which cut the Deadlifts short of 195kg.

The positives: healthy, didn't miss any sessions, didn't miss any reps or sets of the main work (did miss some successories)

The negatives: none

[Mr. Bingley]

sounds like a success, great work

[Browndog]

7/19/21

Cycle Two / Week One - rep/sets

SSB - 77.5kg 7*3
Paused SSB - 100kg 1*3
Belt Squat RDL - 100kg 10*3
Dumbbell Revs Fly - 35lbs 12*3
Barbell Row - 70kg 12*3
Cable Mid Row - 100lbs 12*3
Leg Ext - 50kg 20*3
Palof Holds - 22kg 45sec *3
GHR - 8kg 15*3
Planks - 60 Sec *3

Looked easy on paper...not so easy in practice.

Palof Holds AND Planks...my coach woke up to day and chose violence.

[Browndog]

7/21/21

Cycle Two / Week One - rep/sets

Larsen Bench - 62.5kg 8*3
Spoto Larsen - 72.5 / 77.5 / 80kg *3
Single Arm Dumbbell Incline - 45lbs 10*3
Shoulder Cluster - 10lbs 10*3
IYT - 15lbs 10*3
Dips - bw 10*3
Hammer Curls - 70lbs 10*3
Tri Pushdowns - 26kg 10*3
Hammer Curls - 70lbs 10*3

Starting this cycle 15% less than where we ended, this allowed me to pause all the reps ( 'cause I need the work). Spoto work was supposed to be @rpe8, and I think we hit it with the last set.

The shoulder work was brutal. Dips and Pushdowns are the "tri" work this cycle.

[Browndog]

7/22/21

Cycle Two / Week One - rep/sets

Big Wheel Pulls - 138kg 6*3
Belt Squat (3-0-0) 55kg 12*4
Close Grip Bench - 60 / 62.5 / 65kg *7
Revs FLy 10*3
Kroc ROws - 80lbs 10*3
Single Leg Landmine RDL - 40kg 10*3
Planks - 60sec *3
Leg Extn - 80kg 12*3

Slipped a red plate under the feet to bring me closer to a normal set-up for the Deadlift. I figure it will take at least one more red before I'm fully in a proper position to pull from the floor...so this cycle and one more.

Landmine RDLs were a study in my being uncoordinated...but I figured it out on the last set.

[Mr. Bingley]

i have no idea what pretty much any of those are, but I'm exhausted just reading it all. Your workouts are amazing

[Browndog]

i have no idea what pretty much any of those are, but I'm exhausted just reading it all. Your workouts are amazing

Thanks Mr. B, it's all part of the re-build process.

If you want to see some of these "lifts" in action, you can catch them on my Instagram page under "gymdad150". Once you see them, you might know them under another name .

[Browndog]

7/24/21

Cycle Two / Week One - rep/sets

SSB (3-0-0) rpe 7 - 100kg 3*3
Paused Bench rpe 7 - 80kg 3*3
Deadlifts rpe 8 - 183kg 3*3

An SBD Saturday throwback to the old days. More than one top set, and at intensity levels not seen for and SBD Saturday for a long, long time.

SSB were hard as both knees were cranky from all golf yesterday.

Bench was solid

Deads were very good. Not fully on the floor, but a closer than we've been able to get them for rep work, and at these weights. And they were beltless and for sets...sets I say!