RT1957 journal

[shaneinga]

Nice benching and great OHP and pull ups super sets there Ron.

Nice numbers on those CGBP as well.

[doughnutgut]

That benching puts you in for an easy 200lb bench Ron.


Somewhere I can only dream of. Great work man.

[DocJekyll]

.........they are sure going to make it interesting.........

[lschepis]

Ooooh in on short shorts, when are those coming back? They got the short short undies now so must be soon. U guys who grew a pair better be prepared.

I vote for 200 bench too.

[RT1957]

Nice benching and great OHP and pull ups super sets there Ron.

Nice numbers on those CGBP as well.

Thanks Shane I'm trying my best to push on up.....CGBP I'm in a stall right now but then again I put it in a different place right behind BP so I think I felt the change

That benching puts you in for an easy 200lb bench Ron.


Somewhere I can only dream of. Great work man.

I'm close but lack the confidence to try it without a spotter so I will work my way up to it....If I can get 5 at 180 I'll feel like I can try 200 by myself.....7 at 160 puts me just above 190...according to the 1 rep max calculator

.........they are sure going to make it interesting.........

They had plenty of chances to win last night....I think they will take it in Cleveland....

Ooooh in on short shorts, when are those coming back? They got the short short undies now so must be soon. U guys who grew a pair better be prepared.

I vote for 200 bench too.

No shorty shorts...it was shorty socks....Not mentally ready for 200....I need some more reps a little closer

[MooseTequila]

Great benching Ron, looked strong... and great pushing day over all, ya had to feel it in your tri's when all was said and done, am I right

[RT1957]

Great benching Ron, looked strong... and great pushing day over all, ya had to feel it in your tri's when all was said and done, am I right

Actually the previous WO destroyed my Triceps...I added skull crushers that day so I was still a little sore from them yesterday

Uh....I though you unsubbed????? can you say.....BB Hack squats??..

[MooseTequila]

Actually the previous WO destroyed my Triceps...I added skull crushers that day so I was still a little sore from them yesterday

Uh....I though you unsubbed????? can you say.....BB Hack squats??..

Damn it..... unsubbed again

[piperdown]

Dang Ron, I'm don't check in for a few weeks and you're already added some good %'s to most of your lifts. That rebuilding the base for squats certainly is working well.
Heck of a good job!!

[RT1957]

Damn it..... unsubbed again

Yeah Yeah......

Dang Ron, I'm don't check in for a few weeks and you're already added some good %'s to most of your lifts. That rebuilding the base for squats certainly is working well.
Heck of a good job!!

Thanks piper...things are going smoothly ...finger crossed

[RT1957]

2016 Cycle 6 W2 D4
Lower Body
Morning weigh in: 188
Reps X Weights X Sets

Warmups

BW Squats
10 X BW X 2

KB Swings
15 X 35 X 2

Work Sets

Step Ups
6 X BW X 1
6 X Bar X 1
6 X 55 X 3

Step ups 6 X 55


Box Squats
3 X 135 X 2
3 X 145 X 3

Box squats 3 X 145


Hack Sissy Squats Super set Leg Curls

Hack Sissy Squats
10 X 195 X 1
10 X 210 X 2

Leg Curls (Bow Flex Weights)
12 X 130 X 3

LSS Dog walk
20 minutes

So I want to concentrate my single leg work on these Candito style step ups....I've seen some leg development since adding these.

Box squats today bumped the weight to 145 for 3X3. I will continue to bump 5LBS per workout for a while

Finished off with hack sissy squats and leg curls

Off tomorrow back at upper body on Thursday.

[SteveWright1]

solid session Ron
good to see the weight increase and all reps on the box squatting
hack squats I have never tried, I know they could be done in a Smiths and I should at least try them sometime

[DocJekyll]

Box squats looked perfect.

[RT1957]

solid session Ron
good to see the weight increase and all reps on the box squatting
hack squats I have never tried, I know they could be done in a Smiths and I should at least try them sometime

The Box squats down that low are really hard for me....so I will be raising the weight as I can....Hack Sissy squats I do on my leg press machine. I put my feet low with my heels together toes pointed out....They really ht my quads hard

Box squats looked perfect.

Thanks Doc...a little different than the touch and go type Box squat...These really hit my glutes and hammies...

[MooseTequila]

Miren the box squats... I said Miren, not gonna do them.... yet?

[shaneinga]

Box squats looked awesome Ron! Those candito step ups are a great single leg workout. Good to hear you are seeing some good gains and progress with those.

[raynerd]

Killer work Ron! You could really see the medial and lateral quads contracting and working on those stepups. Box squats are looking good, and great job getting that low to the box. That should really dial in your depth and glute/hammy strength out of the hole!

[RT1957]

Miren the box squats... I said Miren, not gonna do them.... yet?

Thanks Moose.....as long as the seeds have been planted then its only a matter of time before we reap what we sow

Box squats looked awesome Ron! Those candito step ups are a great single leg workout. Good to hear you are seeing some good gains and progress with those.

I started out doing a bunch of different single leg exercise but the step ups I feel I'm getting the best bang for my buck....

Killer work Ron! You could really see the medial and lateral quads contracting and working on those stepups. Box squats are looking good, and great job getting that low to the box. That should really dial in your depth and glute/hammy strength out of the hole!

Thanks Shawn....step ups are going to be my go to for single leg work....those box squats are just freekin hard.....the 1st rep of the 1st set is the hardest....just getting a feel for that depth with my legs so far apart is weird feeling....But I really feeling them in the hips and hammes

[RT1957]

2016 Cycle 6 W2 D5
Bench Press 3+day
Morning weight 187.2


Reps X Weight X Sets

Warmups
PVC Rotations & Dislocations
RC Flies & Waves
Battle Rope waves & Oscillations

Bench Press Alternate PRows

Bench Press
WU
30 X Bar X 1
3 X 105 X 1
3 X 115 X 1
3 X 135 X 1
Work sets
2 X 155 X 1
3+ X 170 X 3 got 5 3 3

BP 5 X 170


Prows
WU
30 X Bar X 1
3 X 105 X 1
3 X 115 X 1
3 X 135 X 1
Work sets
6 X 150 X 4

Incline BP Super Set TRX Delt flies

Incline BP
10 X Bar X 1
6 X 135 X 3 got 6 6 7

Incline BP 6 X 135


TRX Delt flies
8 X BW X 3

Pin Presses
2 X 145 X 3

Good Mornings
10 X Bar X 1
10 X 115 X 1
10 X 135 X 2

3rd BP session of my Week 2 microcycle....Since I got 10 with 150 I'm using that as my guide for percentages used. The 1 rep calc puts that at est 200 1 rep max so each BP day I'm going to rotate work with either 75 80 or 85%. Today was 85% day so I went with 170. I'm also going to do a Plus set each week for the first set at each percentage. Today I got 5 with 85% then 2 sets of 3.

I put Incline on this day and I got all my required reps and will be bumping Inclines. I'm also going with a rep scheme on Inclines with a plus set on tnhe last set...got 7 today on that set.

For some extra work I did pin presses with 145 for sets of 2 with 10 seconds between reps to kill the stretch response. I did 3 sets of 2 with 30 seconds rest between the sets

Finished off with Good mornings for low back and some extra PC work

Front squats tomorrow along with Sumos and sled

Go Dubs!!

[wishiwasdivin]

Mirin them 135 GMs

[shaneinga]

Nice benching Ron. Numbers are climbing and you are making good progress.

Rows are looking strong as well.

Great work put in today.

Dubs are going to need to find another gear here quickly to win this one.

[raynerd]

Awesome bench work Ron, beauty 170x5 and strong work on the inclines! Clipping along solid on the presses!

[RT1957]

Mirin them 135 GMs

Thanks Carl...nothing like yours but I'm working on it....I'll make a bump next week to 140

Nice benching Ron. Numbers are climbing and you are making good progress.

Rows are looking strong as well.

Great work put in today.

Dubs are going to need to find another gear here quickly to win this one.

Thanks Shane...I'm workin' it....Dubs are very flat.....

Awesome bench work Ron, beauty 170x5 and strong work on the inclines! Clipping along solid on the presses!

Thanks Shawn....gotta get more reps....Inclines will be bumped...

[MooseTequila]

Bench...

Keep on...

[RT1957]

Bench...

Keep on...

Will do Moose....got nothing else to do but to keep on truckin

[RT1957]

2016 Cycle 6 W2 D6
Front Squats
Morning weight 188.2

Reps X Weights X Sets

Warmups

BW Squats
10 X BW X 2

Back Ext
10 x 20 X 2

Work sets

Front Squats
5 X Bar X 1
5 X 85 X 1
10 X 105 X 1
8 X 120 X 1
6 X 130 X 1
6 X 140 X 1

Front Squats 6 X 140


Sumos
5 X 205 X 3

Sumo's 5 X 205


Super set Leg press with Leg Curls

Leg Press(Feet close and high)
8 X 225 X 3

Leg Curls (Bowflex Weights)
12 X 130 X 3

Farmers walks 30 seconds rest between sets
150 steps X 70 X 3

Finished off week 2 with front squats sumos and accessories. All went well got all my reps with front squats and sumos so both will be bumped next week.

Leg press super set with leg curls and I finished with 3 sets of farmers walks

I'm liking the higher reps on front squats I think it will help both my leg development but also my upper back strength trying to keep upright for all those reps.

Off tomorrow then BP on Sunday and I will run app 77% of 1 rep max

[raynerd]

Great work on the front squats and sumos Ron! Nailed all your reps and they looked strong!

[piperdown]

Very nice sets of front squats Ron. Making it look too easy.

[Sen8or]

Been a bit absent lately, but your last few workouts looked good, those single leg step ups look a great challenge, nice bench session too, solid work being done

[RT1957]

Great work on the front squats and sumos Ron! Nailed all your reps and they looked strong!

Thanks Shawn....I'm enjoying the extra reps on Front squats and I feel like my sumo's are much better technique wise....so I'll keep pushing the weight on both...I'm close to where I left off with Sumo's before the injury so a few more session and I'll blow right past where I was

Very nice sets of front squats Ron. Making it look too easy.

Thanks PD......they didn't feel easy....but workable...

Been a bit absent lately, but your last few workouts looked good, those single leg step ups look a great challenge, nice bench session too, solid work being done

Visit when you can...RL can get in the way of posting....Thanks for the props...