RT1957 journal

[SixTribes]

Nice work RT, I agree not much change in the bar speed or path.. looking good

[RT1957]

Nice work RT, I agree not much change in the bar speed or path.. looking good

Thanks SixTribes...felt good yesterday

Bump over

2017 Cycle 2 W3 D3
Incline BP - Pull-ups
Morning weigh in: 194.8
Reps X Weights X Sets

PVC Rotations & Dislocations
RC Flies & Waves
Ball Slams

Incline Bench Press Super Set Pull-Ups

Incline BP
10 X Bar X 1
5 X 95 X 1
3 X 115 X 1
3 X 135 X 1
Work Sets
3 X 155 X 10

Incline BP 3 X 155 Set 1


Incline BP 3 X 155 Set 5


Incline BP 3 X 155 Set 10


Pull-Ups
3 X BW X 13

10 X 3 week ends with Incline BP today...got all my reps with no problems... 155 with be my work weight next cycle and I'll run 10X3 with 160 at the end of the next cycle...

Super set all sets with Pull-ups.

Box squats and Good mornings tomorrow then on to deload

[TM79]

Great looking Incline Bench yesterday Ron. Looks like you could have kept going all afternoon. I hope the box squats and good mornings go well!

[RT1957]

Great looking Incline Bench yesterday Ron. Looks like you could have kept going all afternoon. I hope the box squats and good mornings go well!

Thanks TM...the very first rep kinda of surprised me but then I got into the groove after that

Box squats and GM's went great....WO on the whey

[RT1957]

2017 Cycle 2 W3 D4
Box Squats – Good Mornings
Morning weigh in: 194.8
Reps X Weights X Sets

Back Ext Super Set Leg Press Jumps

Back Ext
15 X BW X 3

Leg Press Jumps
10 X 130 X 1 Both Legs
10 X 70 X 1 Alternating legs

Box Squats
2 X 115 X 1
2 X 135 X 1
2 X 155 X 1
2 X 185 X 8

Box Squats 2 X 185 Set 1


Box Squats 2 X 185 Set 4


Box Squats 2 X 185 Set 8


Good Mornings
10 X 140 X 3

Good Mornings 10 X 140


Leg Press Sissy Squats Super Set Side Step-ups

Leg Press Sissy Squats
12 X 190 X 2
8 X 190 X 1

Side Step Ups
6 X BW X 3

Box Squats 8 sets of 2 today with 185.....Got all my reps but it was a big jump from the last WO. I felt it was time to go ahead and push it up a bit. The slightly narrower stance is working out much better

Good Mornings I went with 140 for 3 sets of 10 then finished off with a super set of Leg Press Sissy Squats with side step-ups

Deload will now start and I will kick it back in next Wednesday 3/1 for cycle 3. I might do 1 light WO before that just to get some weight on my back and stimulate the CNS for the next cycle.

I made really good progress with all my lifts this cycle so lets stay injury free and see where we can take this

[SixTribes]

Now that's what I call leg day ! Solid work RT..Congrats on all your progress and staying injury free.

[RT1957]

Now that's what I call leg day ! Solid work RT..Congrats on all your progress and staying injury free.

Thanks SixTribes...its a good time to deload....I made good progress and I'm starting to feel a bit beat-up so some rest will be in the mix for the next few days

[RT1957]

2017 Cycle 2
Deload
Morning weight 197.6


Reps X Weights X Sets

Warmups
PVC Rotations & Dislocations
RC Flies& Waves

Leg Press Jumps
10 X 130 X 2 WU Both legs together

Pause Squats
1 X 135 X 1
1 X 145 X 1
6 X 155 X 1

Side step ups
6 X BW X 3

Bench Press
30 X Bar X 1
3 X 95 X 1
3 X 115 X 2
20 X 115 X 1

TRX Rows
10 X BW X 3

I took the last 2 days off and really didn't even want to do anything but I needed to get a little weight on my back just to prepare for the next cycle...This WO was just improvised on the spot and I ran the exercises in a cycle.

Deload is done for this cycle I'll take tomorrow off and start my next Cycle on Wednesday 3/1

[TM79]

Sorry for my absence Ron. It's been a long couple of weeks. Strong work on the Box Squats the other day. Just scrolling I thought you started your deload week one day after doing heavy squats, but had to read that it was actually 3 days later. I was thinking, "Ron really doesn't like breaks I guess..." Great job on both workouts and I hope you enjoy the deload week.

[raynerd]

Great looking box squats the other day Ron. Strong inclines with the 155! Looks like you had a good deload session today, onward to the next cycle

[RT1957]

Sorry for my absence Ron. It's been a long couple of weeks. Strong work on the Box Squats the other day. Just scrolling I thought you started your deload week one day after doing heavy squats, but had to read that it was actually 3 days later. I was thinking, "Ron really doesn't like breaks I guess..." Great job on both workouts and I hope you enjoy the deload week.

No problem TM...life happens while we're making plans........deload for me is rest days...active recovery day was thrown in there but I had no desire to train that day...Took today off too....Cycle 3 starts tomorrow

Great looking box squats the other day Ron. Strong inclines with the 155! Looks like you had a good deload session today, onward to the next cycle

Thanks Shawn.....The stance adjustment made a big difference in both power and how I felt after the session....I was way to wide for my hip structure and it was causing me a lot of pain for days after a session...

Incline are coming along....the very first rep kinda surprised me but my CNS kicked in after that and I got all my reps no problem....Deload session was enough to get some blood flow,....my head was not into it...I am looking forward to cycle 3....

[RT1957]

2017 Cycle 3 W1 D1
Upper body
Morning weight: No weigh in
Reps X Weight X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Ball Slams
25 X Ball(6lb) X 2

Bench press Super Set Yates Rows

Bench Press
WU's
10 X Bar X 1
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Work Sets
4 X 170 X 6

Bench Press 4 X 170 Set 1 of 6


Bench Press 4 X 170 Set 6 of 6


Yates Rows
WU's
10 X Bar X 1
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Work Sets
4 X 170 X 6

Triset Pullovers – Side lateral raises – Rear lateral raises

Pullovers
12 X 65 X 3

Side lateral raises
12 X 20 X 1
11 X 25 X 1
10 X 30 X 1

Rear Lateral Raises
12 X 20 X 1
11 X 25 X 1
10 X 30 X 1

Paused Skull Crushers Super Set DB Curls

Paused Skull Crushers
12 X 62.5 X 1
8 X 72.5 X 1
7 X 72.5 X 1

DB Curls
10 X 30 X 3

Incline Push-ups Super Set Pull-Ups

Incline Push-Ups
10 X BW X 3

Pull-Ups
3 X BW X 3

First day of cycle 3 and all went as planned...the last rep of set 6 was the only real grinder so I'm happy about that. Matching weights and reps on Yates rows...

Pullovers felt good as a chest back finisher along with side and rear lateral...got a huge upper body pump

Did some arm primping then finished off with some incline push-ups and pull-ups

Pause Squats tomorrow

[wasmeFINAFLEX]

Catching up here.. some big workouts... good love a nice upper body pump!

[raynerd]

Strong benching and rows Ron. Bench is looking great. Lots of solid accessory work to bring da pump!

[TM79]

Good looking workout Ron. Solid sets on bench and everything else. That last rep was a little bit of a grind, but still very strong. I'm glad you didn't have too much trouble with your work sets. The strength must be coming right along.

[RT1957]

Catching up here.. some big workouts... good love a nice upper body pump!

Thanks Simon it all went well today...got a great pump

Strong benching and rows Ron. Bench is looking great. Lots of solid accessory work to bring da pump!

Thanks Shawn I'm feeling good about my BP progress lets see If I can keep it moving...luv the pump

Good looking workout Ron. Solid sets on bench and everything else. That last rep was a little bit of a grind, but still very strong. I'm glad you didn't have too much trouble with your work sets. The strength must be coming right along.

Thanks TM...work sets went well...the very last rep was the only grinder so that's a win

[RT1957]

2017 Cycle 3 W1 D2
Pause Squats
Morning weight: 194.6

Reps X Weights X Sets

Warm ups

Back Extension
15 X BW X 3

Leg Press Jumps
10 X 130 X 1 Both legs together
10 X 70 X 1 Alternate legs

Long Pause squats
2 X 115 X 1
2 X 145 X 1

Pause squats
2 X 225 X 1
1 X 225 X 4

Pause squats 2 X 225


Pause squats 1 X 225 4th single


RDL
8 X 165 X 3

Step-Ups
5 X 70 X 3

Leg Press (Feet High and Wide)
8 X 235 X 3

Working towards 6 paused reps with 2pps. Did a double then 4 singles...no real grinders

RDL upped the weight slightly and really working on loading the hammies and glutes

Step-ups I picked up a rep per set so some progress

Finished with some leg press

Off tomorrow then Incline BP with some shoulders and arm primping on Saturday

[raynerd]

Nice Ron! Great to see the paused squats up to 2pps! Looked great with more in the tank! That has to be a big mental boost for you being able to pause that weight!

[RT1957]

Nice Ron! Great to see the paused squats up to 2pps! Looked great with more in the tank! That has to be a big mental boost for you being able to pause that weight!

Thanks Shawn...it is a big mental boost to be able to do that weight now....They were sorta pause squats but I'm going to work 2pps for a while so they will get better.....In fact it didn't feel any heavier than 205 felt so I know I've made progress...I have done 225 before but it was a grinder and I had no confidence to do it again. I really needed to take the time I did to work all my supporting weaknesses up...low back...PC.....etc before I was ever going to make any steady squat progress

Westside vids made a big difference...conjunctive style training is whats working for me...I don't just back squat...I either pause squat, box squat or front squat and all of those lifts are going up and if I can pause 225 now I must be able to do 250ish if I wanted to try a PR...but I don't to, I want to keep working these variations and work my weaknesses and watch my work weights go up...

[wasmeFINAFLEX]

Excellent job on the pause squats Ron

[RT1957]

Excellent job on the pause squats Ron

Thanks Simon I haven't tried 2pps for a long time so I will be working this weight for a while....I might try to build up to 10 reps before I bump it again

[TM79]

Great job on the squats yesterday Ron! Those 225 sets looked good. Not much grinding going on in those and that means things are going exactly as planned. Great job!

[SixTribes]

Paused Reps...a man after my own heart.. excellent work, Sir! And I like your training focus of staying at 225 and working it up.. If that goes up rep wise so does your maxxxxxxxxx.

[RT1957]

Great job on the squats yesterday Ron! Those 225 sets looked good. Not much grinding going on in those and that means things are going exactly as planned. Great job!

Thanks TM...it took me a long while to get back to 225...but this time it didn't feel like 2500 on my back....all those reps I've been doing has made a big difference...

Paused Reps...a man after my own heart.. excellent work, Sir! And I like your training focus of staying at 225 and working it up.. If that goes up rep wise so does your maxxxxxxxxx.

SixTribes...I was hopelessly afraid to squat and push the weight for a very long time(Several years)....1 year ago today I slipped a disc in my back and that put out me out of squatting for 8 weeks....I rehabbed myself and when I started back I wanted to really have ultimate control over the weight used....so paused squats became the thing to do and they'e made a big difference in my mental approach to squats....Also really working each weight jump in and not pushing too fast...I'm gonna play around with 225 for a while and get used to that weight...I already know I can do a double no problem so lets add reps each session for a while...

[RT1957]

2017 Cycle 3 W1 D3
Incline BP - Pull-ups
Morning weigh in: 194.8
Reps X Weights X Sets

PVC Rotations & Dislocations
RC Flies & Waves
Ball Slams

Incline Bench Press Super Set Pull-Ups

Incline BP
10 X Bar X 1
5 X 95 X 1
3 X 115 X 1
3 X 135 X 1
Work Sets
4 X 155 X 6

Incline BP 4 X 155 Set 1


Incline BP 4 X 155 Set 4


Incline BP 4 X 155 Set 6


Pull-Ups
1 X BW X 1
2 X BW X 1
3 X BW X 1
4 X BW X 4
3 X BW X 2

Arnold Press
4 X 40 X 6

Side Laterals
12 X 20 X 3

Rear Laterals
12 X 20 X 3

Triset: CGBP – TRX Delt Flies – DB Concentration Curls

CGBP
6 X 140 X 3

TRX Delt Flies
6 X BW X 3

DB Concentration Curls
10 X 25 X 2
8 X 25 X 1

Incline BP – Pull-up day along with shoulders and arm primping

ran 6 sets of 4 with 155....had to extend my rest periods to get all my reps...rep 4 was a bit slow on all sets...Pull-ups done as super sets with IBP....got a few sets of 4 in so I'm picking up reps this cycle....

Arnold press I also ran a 6 sets of 4 but really cut down on rest to work the intensity up

Side and rear laterals super sets then finished with some arm and delt prmping

Box squats and Good Morning tomorrow along with some accessories

[TM79]

Great job today Ron! Man, that's a ton of upper body work! Great job on all of it. Strong sets.

[raynerd]

Huge upper work Ron! You worked hard on those inclines but got all your reps! Excellent work

[SixTribes]

Nice Incline work RT, And all that volume to follow..I'd be in a puddle on the floor if I did that.. well done.

[grouchyjarhead]

Nice work!

[RT1957]

Great job today Ron! Man, that's a ton of upper body work! Great job on all of it. Strong sets.

Thanks TM...it was a fun WO and I'm feeling good about my progress

Huge upper work Ron! You worked hard on those inclines but got all your reps! Excellent work

Thanks Shawn....getting all the reps is always the goal now so even if I have to extend rest periods the idea is to get every rep with as few grinder reps as possible...

Nice Incline work RT, And all that volume to follow..I'd be in a puddle on the floor if I did that.. well done.

My poverty Incline is going up so I'm happy....Since I'm not a body part split guy I need to get my full upper body in so just trying to cover all the bases.....

Nice work!

Thanks Grouchy ....coming from someone who works as hard as you do...that's makes me feel good....your WO's would simply bury me