Hitting PRs

[Torrtrefireto]

Probably but who cares as long as you do it smart?

I don't do things smartly, taps

Generally, how would you say your flexibility is? Things like bending over to touch the ground, holding your hands behind your back and bringing them level with your shoulders, sitting in a deep squat?

Touch ground- I can effortlessly get the wrists of my very short arms to touch the ground
Holding hands behind back- Don't understand this but I'm sure I can't do it. I can barely do this:

If you mean this, then I can get it up to about a 45* angle:

but I think thats more of my ribcage/arm anatomy than flexibility. I should work on it though to be sure
Sitting in a full squat- Effortless could sit like that all day if I wanted position however I want

[Torrtrefireto]

Wednesday 1/9
Squats with street shoes on
barx10
Leg curl
1x25, 3x10
Leg Ext
1x25, 1x15, 2x10
Good girl
1x25, 3x10
Bad girl
1x25, 3x10
Calf raises
1x100, 1x50
Captains chair abs
20, 15, 10, 5
Hyperextensions
5x10
Treadmill
15 min at 3.5

Outside of my trap I am feeling back to 101% now. That thing is still being a *******, mostly around my neck now, hard to turn my head to the left. Squat and bench with 135 on Friday can't wait to move some heavy ass weight bitches! Should I film it so you can bask in my glory?


Proposed next cycle. What does everyone think? I imagine I'll have to lower the numbers towards the end, gonna be flexible so I don't overdo it so fast. Start adding less each week
L stands for light
BAS- bench assistance (arms, delts, traps, ect)
LAS- leg assistance- curls extensions calves glutes ect

[Torrtrefireto]

Friday 1/11
223
Squat
135-5
135-5
135-5
Least pain I've felt since the Spring of 2011. Felt amazing
Bench
135-5
135-5
135-5
Delts, arms, traps, calves, hips, walking assistance

[Torrtrefireto]

Monday 1/14
223
Gym was crowded as **** at 8am, might have to start lifting at 7am
Squat
135-5
225-3
315-1
365-2 (belt) (67.5%)
365-2
365-2
365-2
365-2
Front Squat
225-5
225-5
Supposed to be 1x10 but I had some breathing issues. These are really gonna help my upper back tightness I think
Bench
135-5
225-3
255-5 63%
255-5
255-5
255-5
255-5
Rears/sides/flys 10's 3x10 each
Curls 25lbsx50
Overhead ext 25lbsx50
Behind the neck pulldown
115 3x10
Abs
Lower back
Treadmill 3.5 15 min

[SpeedFreak2]

Monday 1/14
223
Gym was crowded as **** at 8am, might have to start lifting at 7am
Squat
135-5
225-3
315-1
365-2 (belt) (67.5%)
365-2
365-2
365-2
365-2
Front Squat
225-5
225-5
Supposed to be 1x10 but I had some breathing issues. These are really gonna help my upper back tightness I think
Bench
135-5
225-3
255-5 63%
255-5
255-5
255-5
255-5
Rears/sides/flys 10's 3x10 each
Curls 25lbsx50
Overhead ext 25lbsx50
Behind the neck pulldown
115 3x10
Abs
Lower back
Treadmill 3.5 15 min

Whats the consensus after this training session, your body continuing to responding favorably?

Got 405 with more speed at the end of my last session, shows promise but still a ways to go.

[BodyBldgPwrLftr]

May have to borrow your RAM idea for my raw bench days and use it for a backoff set without lowering the weight. By the way, your endorsement of the Ram weighed heavily in my decision to buy it over a Slingshot. So far, so good with it. Thanks!

No way I'd front squat anything after 5 doubles with 95% of my 1RM. If I was hell bent on doing it, I'd actually do the heavier front squats early in the cycle, then make them lighter as the back squats got heavier since the volume is not going to change. This, of course, depends entirely on your reason for doing front squats in the first place.

[samsont]

May have to borrow your RAM idea for my raw bench days and use it for a backoff set without lowering the weight. By the way, your endorsement of the Ram weighed heavily in my decision to buy it over a Slingshot. So far, so good with it. Thanks!

No way I'd front squat anything after 5 doubles with 95% of my 1RM. If I was hell bent on doing it, I'd actually do the heavier front squats early in the cycle, then make them lighter as the back squats got heavier since the volume is not going to change. This, of course, depends entirely on your reason for doing front squats in the first place.

wait turtle perfers ram? I was debating this myself.. and you're satisfied with his advice.. hmm i might buy a ram soon.

[Torrtrefireto]

Whats the consensus after this training session, your body continuing to responding favorably?

Got 405 with more speed at the end of my last session, shows promise but still a ways to go.

Too early to tell I think man. These workouts have been really light but pain free. I think any residual back pain I am feeling is nerve pain because it only happens after I rerack the weight. In my gut I think this new plan is a smarter way towards slower sustained progress and health

May have to borrow your RAM idea for my raw bench days and use it for a backoff set without lowering the weight. By the way, your endorsement of the Ram weighed heavily in my decision to buy it over a Slingshot. So far, so good with it. Thanks!

No way I'd front squat anything after 5 doubles with 95% of my 1RM. If I was hell bent on doing it, I'd actually do the heavier front squats early in the cycle, then make them lighter as the back squats got heavier since the volume is not going to change. This, of course, depends entirely on your reason for doing front squats in the first place.

Yeah it'll probably have to be modified a lot. I imagine after a few weeks I'll have to start adding 5-10lbs a week instead of 30. I am just trying to get back to respectable weights ASAP and then I'll start going slower. For a minute I thought you said you'd have to borrow my RAM, I was all, 'bro, I live in Georgia now.' But then I realized i can't read

wait turtle perfers ram? I was debating this myself.. and you're satisfied with his advice.. hmm i might buy a ram soon.

I do. I don't really like the sling shot. I think it's going to give you more poundage but I think the Ram can be used by any styled bencher while the SS makes you bench like a shirted super tucked bencher. The Ram is really weak though, like, after a million sessions in it my best is 430, but in the SS I got 455 my first day

Wednesday 1/16
223
Sumo Dead
165-5
245-3
335-1
365-2 (belt)
365-2
365-2
365-2
365-2
Fast and easy. Really focusing on keeping my chest up and upper back in good position. Damn these short arms
SLDL
165-10
Sumo SLDL
165-10
Snatch grip SLDL
165-10
DB Incline
Yes, boys and girls, this is the first time in years I've done this
50'sx15
75'sx10
95'sx5
Kinda wiggly and not under control, but still really light
DB Row
95 for 15, 10, 5 each arm
DB Shrugs
95's for 3x15
Rear delts/side delts 2x10 with 25's
Bi's/Tri's 15, 10, 5 with 65lbs EZ bar
Decline situps with 30lbs bar on chest 1x10, 1x5
Hyperext with 30lbs bar on back 2x10
Treadmill 3.5 for 15 min

[Torrtrefireto]

So its going pretty much like this:
Liquid- 4 liters+ a day
Protein- 200g+ a day (a big improvement over my keto+IF days)

Monday
Squat
Front squat
Bench
Back+other assistance

Wednesday
Sumo dead
SLDL
Bodybuilding chest move which I will probably rotate
Back+other assistance

Friday
Squat
Bench
Ram bench
Back+other assistance

And I'm going to continue doing this focusing just on getting healthy than moving heavy weights until I find a meet and which point I will decide weather I want to do gear or raw. Probably going to choose gear. If I choose gear I'mma but another super cent to give it another shot and I'm going to do 100% what my Russian friend tells me to do, so it'll probably get very weird. If i choose raw I'mma do the extended Russian peaking cycle except probably take off a percentage here and a rep there because I am still scared I can't handle that much work without getting hurt.

[ChecksandGiggles]

Interesting...

3 days of back work?

[Torrtrefireto]

Interesting...

3 days of back work?

I ALWAYS do that. Usually one day is behind the neck pulldowns, one day is dumbell rows, and one day is either front pulldowns or hammerstrength rows

[Torrtrefireto]

Friday 1/18
223
Squat
135-5
225-3
315-5 (belt)
315-5
315-5
315-5
315-5
Boooooring. I need to start wearing my belt for every set, I've decided. Plus side is I finally understand the elbows down cue and its already helping me not good morning everything
Bench
135-5
225-3
315-2
315-2
315-2
315-2
315-2
Depressingly hard. Pathetically, really
Ram Bench
315-10
Very easy, probably could've gotten 16 or so but I didn't want to chance anything because its my first time using the Ram in months and I didn't have a spotter
HS Row
3 plates x20, 15, 10, 5 each arm
Calves 4x15 150, 200, 250, 300
Bad girl 210x15
Good girl 210x15
Leg curl 110x25
Leg ext 110 2x10
Walking 3.5 for 15 min

[samsont]

I do. I don't really like the sling shot. I think it's going to give you more poundage but I think the Ram can be used by any styled bencher while the SS makes you bench like a shirted super tucked bencher. The Ram is really weak though, like, after a million sessions in it my best is 430, but in the SS I got 455 my first day

yeah I mean I dont really intend to use it a la a bench shirt but more for reps so not too concerned with maximal overload i think i'd like to Work up to a good raw triple or something put the ram or SS on and keep busting out reps at 90+%

[Torrtrefireto]

yeah I mean I dont really intend to use it a la a bench shirt but more for reps so not too concerned with maximal overload i think i'd like to Work up to a good raw triple or something put the ram or SS on and keep busting out reps at 90+%

I'm sure you can't go wrong with either. I stand by the notion that a Ram can be more easily adapted for different styled benchers though

[Torrtrefireto]

Have to switch this week to Tues/Thurs/Sat because of MLK day.

When I was working at a gym I volunteered to work on holidays because I know people still have to get their training in..... but nope.



Seems like MLK day is a bigger deal here than in MD, which I find funny given where I used to live has a much higher black population than here

[Torrtrefireto]

Tuesday 1/22
223
Squat
135-5
225-3
315-1
405-2
405-2
405-2
405-2
405-2
Back pain is still here. Yup! Took a whole month off and its still around. I'm doing more assistance work for my core so maybe that will help it but other than that I guess I'm just ****ed. It doesn't hurt in gear so moving forward (after at least 3 more weeks of this cycle) I might just train my bench and dead raw+gear and train squat exclusively in at least bottoms
Front Squat
245-5
245-5
First set was great, second set sucked
Bench
135-5
225-3
275-5
275-5
275-5
275-5
275-5
Rears/sides/flys 10's 3x10 each
Skulls 10'sx50
Curls 10'sx50
Behind the neck pulldown
130 3x10
Abs
Supermans
Treadmill 3.8x 15 min

[Torrtrefireto]

Thursday 1/24
226 somehow
Sumo dead
155-5
245-3
335-1
405-2 (belt)
405-2
405-2
405-2
405-2
SLDL
175-10
Sumo SLDL
175-10
Snatch grip SLDL
175-10
DB Incline
70'sx10
90'sx10
110'sx8
Db Rows
Shrugs
Delts
Planks with weight
Treadmill 3.8x15 min

[samsont]

snatch grip SLDL for a set of 10



fucccccckk I know what I'm doing when I feel like punishing my hamstrings now


nice sessions/dig the secondary stuff

[Torrtrefireto]

snatch grip SLDL for a set of 10



fucccccckk I know what I'm doing when I feel like punishing my hamstrings now


nice sessions/dig the secondary stuff

The sumo's kill my hams, the snatches hammer my upper back tightness for the most part. Front squats and snatch grips really I think are going to help me keep a tighter back.

Saturday may be in suit bottoms may not be, I don't know. Its supposed to be light squats 5x5 but they still hurt my lower back a lot

I also might stop wearing my sleeves and start wearing my lightest wraps loosely instead, so they don't move as much. I don't know if anyone cares or not, but my sleeves are ****ing annoying

[Torrtrefireto]

Friday 1/25
Squat in loose titanium wraps because I am getting so ****ing tired of my knee sleeves
135-5
225-3
36 TRX Bottoms which I took in a little too much I think
315-5 high
405-5 decent
455-3 okay
500-2 okay
315-5 high no wraps
So there is this guy in the gym who watches every set I do everyday. I didn't know if he was 'mirin or creepin' but whenever I am unracking a lift he's ****ing watching me like a hawk. I just let it go. Then today (as he is doing trap bar deadlifts with 335) I hear him start talkin ****. 'Horrible squats" blah blah blah, he's talking **** about me pretty much non stop to his buddy the entire time I'm in there. So thanks for giving me another person to hate in the gym guy, I didn't have enough motivation before
Bench
135-5
225-5
325-2
325-2
325-2
325-2
325-2
Meh
Ram
325-10
Good girls/bad girls 190 3x10
Leg ext/leg curls 150 3x10
Calf raise stack 3x10
WG Pulldowns 3x10
Abs
Walking 3.8x15 min

[martin_mathers]

10 more pounds to go and i'll be as lean as you turtle brah brah we should take nudezz toggetherr!
y ur bench so strong

[Torrtrefireto]

10 more pounds to go and i'll be as lean as you turtle brah brah we should take nudezz toggetherr!
y ur bench so strong

But you are 4'' taller than me so it doesn't count!

What strong bench? Lulz I used to be able to do 380x2 now I'm doing 325 for ****ty doubles

[martin_mathers]

But you are 4'' taller than me so it doesn't count!

What strong bench? Lulz I used to be able to do 380x2 now I'm doing 325 for ****ty doubles

five doubles maaan. FIVE.

[psychodiver9]

In on Georgia brah log

[Torrtrefireto]

five doubles maaan. FIVE.

Meh

In on Georgia brah log

Thanks Florida brah

Monday 1/28
230 wtf!? A week ago I was 222.
Squat
135-5
225-3
315-1
405-1 (bottoms and loose titaniums. Loose means like 6 revolutions not even pre stretched, basically these are sleeves) and a belt
455-2
455-2
455-2
455-2
495-4 in loose/medium wraps
Think I was making depth for all of the work sets, felt pretty good
Bench
135-5
225-3
295-5
295-5
295-5
295-5
295-5
Delts
Arms
behind the neck pulldown
abs
lower back
treadmill 4.0 for 12 minutes

[Torrtrefireto]

Modified Russian Peaking Cycle Equipped Week 1 Day 2
Weight-228
Sumo Dead
155-5
245-3
335-1
425-3 (80%)
425-3
425-3
425-3
425-3
These were ****ing hard. This is gonna be a struggle
SLDL
200-10
Sumo SLDL
200-10
Snatch grip SLDL
200-7
Supposed to be 185, whoops
DB incline bench
75's-10
95's-10
110's-6
Rear delts 30's 3x10
Side delts supersetted with DB flies 30's 3x10 each
OVH extensions DB
60x15, 80x10, 100x5
DB Curls
35'sx15, 45'sx10, 60'sx5
Plate shrugs 45's 4x25
Low row 2 PPS 2x10 (Hated this)
Calves 230 3x25
Treadmill 3.5x10 minutes -> Extra hard today. Need to figure that out

[psychodiver9]

That's a ton of pulling at 80%! How long does a session take you?

[Torrtrefireto]

That's a ton of pulling at 80%! How long does a session take you?

~1 hour 45 minutes. The major move(s) of the day typically take an hour, then ~30 min for assistance and ~15 min for cardio

That will change a lot during heavy geared squat days. Geared squat sessions can easily be 2 hours by themselves

[Torrtrefireto]

Friday 2/1
228
Front Squat
135-5
135-5
225-2
225-2
225-2
225-2
225-2
225-2
Easy as ****, basically a recovery day. Felt pretty good
Bench
135-5
225-3
315-1 (pause)
345-3 (Ram, Pause)
345-3
345-3
345-3
345-3
345-3
Day one extended Russian peaking cycle for bench
Wide grip pulldown
160-10
160-10
160-10
200-15 lat shrugs
Good girl/bad girl 210 3x15 each
Leg curl 150x10, 150x5, 110x5
Leg ext 75x20, 150x10, 150x10
Calf raise 250x20, 300x15, 350x10
Abs 3x10, hypers 2x10 with 25lbs bar on back
Treadmill 3.5x15 min

[Torrtrefireto]