Still on the Right Side of the Grass

[Mr. Bingley]

really really inspiring work BD!

[Browndog]

12/4/21

6th Cycle - Week Four reps/sets

Squat - 100kg 6*2
Close Grip - 65kg 7*3
Belt Squat - 90lbs 5*3
Single Leg Ext (0-5-0) - 50kg 10*3
Single Leg Banded Hamstring Curl (0-3-0) - orange band 10*3
Hammer Curl - 60lbs 10*3
Pull-Ups - bw 12*1 on 15sec
Chin-Ups - bw 12*1 on 15sec

Still a bit fatigued, stiff back and knee...

Did what felt good. It all adds up.

[Browndog]

I sure can understand why your tired, you sure do a lot of work.

really really inspiring work BD!

Thanks Gents.

It's nice to feel like I'm on the road back.

[Browndog]

12/7/21

7th Cycle / Week One - reps/sets

Low Bar - 117.5kg *4, 102.5kg 4*2
Belt Squat - 55kg 10*3
BSS - bw 10*3
Wide Grip Pulldown - 100lbs 10*3
Kroc Rows - 70lbs 12*4

New cycle, but staying with the continuing theme of starting out at 10% less than where we finished the last session.
Should (will) finish at 140kg.

Though he's not my coach (only my doctor) Austin keeps stressing the importance of training with sets at a lower RPE. I think what my coach has me doing is pretty much in tune with this idea. My top set is supposed to be around and rpe8. Rarely have I exceeded that...save for week 4 this last cycle.

I've added another day of court time. I've committed to taking lessons from our 'Pro" in hopes of correcting some bad habits I've picked up over the years. Should be interesting as I'm not the most "coachable" person...too much performance anxiety. Amazing that I don't have this issue with powerlifting; funny that.

Anyway, the lessons are on Sundays, and matches are on Mondays...then I lift Tues / Wen / Thurs / Sat. I hope there's enough recovery in there. That, and that my knee continues to hold up under the work load. well we won't know unless we try...

[Browndog]

12/8/21

7th Cycle / Week One - reps/sets

Bench - 82.5kg *3, 70kg 3*3
Spoto - 65kg 6*3
Dumbbell Incline Bench - 45lbs 12*4
TRX Supinated Row - bw 10*4
Planks - 60sec *3

Had an acupuncture session earlier in the day, that meant keeping things extra light as my right shoulder caught a lot of darts.

On the plus side, I found that I do, indeed, have an arch when I Bench...who knew!?!?

[Browndog]

12/9/21

7th Cycle / Week One - reps/sets

Deadlift - 170kg *4, 140kg 4*2
RDL - 100kg 6*2
Cable Mid Row - 100lbw 10*3
TRX Revs Fly - 10*3
Single Leg Hip Thrusts - 12kg 15*3
Leg Ext - 80kg 20*3
GHR - bw 10*3
Copenhagen Plank - 45sec *2

Another good starting point. My right shoulder is not happy with me. Might have to go to the Safety Squat bar and really lighten up on the Bench if it doesn't improve quickly.

Other than that little cloud on the horizon, it's been a good week.

[Bill Anders]

Strong, strong pulls you have there, Browndog.

I hope to pull just a single near that weight by year's end.

[BrooklynJerry]

Nice lifting. I think the SSB is a good idea. My friend Pat Susco who was a world class squatter has said if there was a SSB in his day he would have used it and saved a few shoulder surgeries and probably have gotten some better bench numbers. Check his page on Instagram.

[Browndog]

Nice lifting. I think the SSB is a good idea. My friend Pat Susco who was a world class squatter has said if there was a SSB in his day he would have used it and saved a few shoulder surgeries and probably have gotten some better bench numbers. Check his page on Instagram.

Will do, I think you've sent me some of his work before, and I agree about the SSB, my coach has used it for my programming quite a bit.

My shoulder has handled the Low Bar work pretty well, but I think the addition of Squash and that last big Bench day might have aggravated the shoulder capsule.

So we'll use the SSB to help things calm down, dial down the Bench a bit (sigh), and be more mindful of proper racquet technique (hence the lessons). I might Hi Bar some reps to see how that feels too...

[BrooklynJerry]

I hope it clears up,I sure know how painful a shoulder can be.