9/18/21
Cycle Four / Week One reps/sets
Low Bar Squat - 120kg 3*2
Comp Bench - 85 / 90 / 90kg *1
Paused Deadlift - 170kg 1*3
Dumbbell Incline Bench - 50lbs 12*3
Dumbbell Press - 45lbs 12*3
Cable Mid Row - 150lbs 12*3
Pretty good SBD Saturday, given the fact that I was unable to get ANY SLEEP LAST NIGHT...I swear, I hate those kinda nights.
Happy with the Squats, Bench was really strong, and the bar is finally back on the floor for Deads (a little uncomfortable, but OK).
9/21/21
Cycle Four / Week Two reps/sets
SSB - 107.5kg 3*3
SSB (3-3-0) - 85kg 1*4
Belt Squats (3-3-0) - 45kg 10*4
Revs Fly - 35lbs 20*3
Kroc Rows - 70kg 20*3
Copenhagen Planks - 30sec *3
Leg Ext - 100kg 20*3
New schedule: Squash Monday nights - Training T/W/Th/S
Tried to train and then play last week, and my court play suffered for it. Yesterday my play was much improved, and I was able to train today with no ill effects. We'll see how long this lasts...
Actually I do take them before bed. Unfortunately I'm still adjusting to being "single", and sometimes I can't quite quiet my mind in the wee hours of the morning...that night was one of those nights.
Thanks, it was an enjoyable session...
9/22/21
Cycle Four / Week Two reps/sets
Larsen Bench - 75kg 3*3
Close Grip - 65kg 8*2
2 Board - 80 / 77.5kg *7
Cable Pec Fly (3-0-3) - 12*3
IYT - 15lbs 10*3
LTE - 32.5kg 12*3
Overhead Tri Extension - 16kg 12*3
Hammer Curl - 70lbs 10*3
No fresh as a daisy today, but hanging in there. Got a little greedy on the first set of the two board work.
Deads tomorrow, could be a two scoop day...
9/23/21
Cycle Four / Week Two reps/sets
Big Wheel Pulls - 193kg 2*2
RDLs (3-0-0) - 93kg 7*3
Banded Hamstring Curls (3-0-3) - Lime Green Band 8*3
Pendlay Rows - 88kg 8*3
Dumbbell Bench (3-0-3) - 45lbs 10*4
Leg Ext - 120kg 15*3
Revs Fly 45lbs 8*3
Swiss Ball Planks - 60sec *3
Made it through the week in pretty good shape.
Had a severe case of Plate Math Blues on the BWPs. Today's session called for 183kg, and that's what I thought I had loaded...until my coach and a few other people showed me the error of my ways. I was fully invested in my belief that I had 183kg on the bar, I'm innumerate.
That said, 193kg moved smartly, and beltless as well.
what's 10kg among friends?
9/25/21
Cycle Four / Week Two reps/sets
Low Bar Squat - 125kg 3*2
Comp Bench - 90 / 92.5 / 90kg *1
Paused Deads - 180kg 1*3
Dumbbell Incline Bench - 50lbs 12*3
Dumbbell Press - 45lbs 12*3
Cable Mid Row - 160lbs 12*3
Leg Ext - 130kg 10*6
Squat Jump - bw 5*6
Leg Ext - 50kg 40*2
Felt good getting out of bed, felt good with the bar in hand. Good way to end the week!
8/28/21
Cycle Four / Week Three reps/sets
SSB - 115kg 3*3
SSB (3-3-0) - 90kg 1*4
Belt Squats (3-3-0) - 50kg 10*4
Revs Fly - 40lbs 2-*3
Leg Ext - 130kg 20*3
Kroc Rows - 80lbs 20*3
Leg Ext - 130kg 20*3
Copenhagen Planks - 30sec *3
Good session today to follow up a nice night on the court last night. Was able to play a full hour, pretty much full out. The knee handled the up and back / side to side action with minimal to no swelling.
Those tempo belt squats are killers...