Still on the Right Side of the Grass

[Browndog]

11/4/21

5th Cycle / Week Four - reps/sets

Deadlift - 160kg *8
Deadlift (reset for each rep) - 140kg *8
Face Pulls - 28kg 10*3
Kroc Rows - 90lbs 10*3
Leg Ext - 130kg 20*3
Squat Jumps - 16kg 5*3

Lots of good things to say about tonight's session: pain free, strong, and on the down sets positionally correct/efficient.

Cycle ends Saturday...

[Bill Anders]

Lots of good things to say about tonight's session: pain free, strong, and on the down sets positionally correct/efficient.

That's a win all-around! Bravo!!!

[Browndog]

That's a win all-around! Bravo!!!

Thanks!

There have been more than a few false dawns on the road back, but I truly believe that this cycle (back injury not withstanding) points to the fact that I have in fact, TURNED.A.CORNER.

[Mr. Bingley]

awesome work

[Browndog]

awesome work

Thanks Mr. B, it is slowly coming back to me...

[Browndog]

11/6/21

5th Cycle / Week Four - reps/sets

Low Bar Squats (5-0-0) - 110kg 1*3
Bench (5-1-0) - 85kg 1*3
Big Wheel Pulls - 168 / 178 / 183kg *1
Leg Ext - 140kg 10*5
Squat Jump - 20kg 5*5
Banded Hamstring Curls (orange band) - 10*5
Copenhagen Planks - 30sec *3
Chin Ups - bw 5*3

Nice end to the cycle. Felt strong and in control of the movements...

Not sure what's next, things are afoot that will dictate where we go from here.

[Browndog]

11/9/21

6th Cycle / Week One - reps/sets

Low Bar Squats - 112.5kg *6
LBS - 102.5kg 6*2
Belt Squats (3-0-0) - 65kg 8*3
Goblet Squats - 32kg 12*3
TRX Hi Row - 12*3
Leg Ext (0-3-0) - 120kg 10*3
Banded Hamstring Curls (0-3-0) - white band 10*3
Banded Dead Bugs - lime green band 60sec *3

For having played six hard games of Doubles Squash last night, my knee was in fine shape today: no swelling, no pain.. I had good force production through both legs tonight.

This cycle will be one to watch. By the end of it, if all goes well, I'll be back to 2019 training levels...wouldn't that be nice.

[Fred J]

I am old and do a minimalist program. Your workouts make me tired just reading them. You're the beast!!

[Browndog]

11/10/21

6th Cycle / Week One - reps/sets

Bench - 80kg *6
Bench - 72.5kg 6*2
Spoto - 77.5kg 5*4
Dumbbell Bench (0-3-0) - 60lbs 10*3
LTE - 40kg *8, *7, *7
EZ Bar Curl - 40kg 8*3
Tri Pushdown - 28 / 30/32kg *8
EZ Bar Curl - 40kg 8*3
Palof Up and Down - 10kg 45sec *3

Not the best day with the bar in hand. Tired shoulders is all I can hang this on.

[Browndog]

I am old and do a minimalist program. Your workouts make me tired just reading them. You're the beast!!

Your two PRs in one session trumps my volume days.