RT1957 journal

[RT1957]

Cycle 8 Week 1 Day 5
Upper body Volume day

Reps X Weights X Sets

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

OHP Super set TRX Delt Flies

OHP
10 X Bar X 1
12 X 55 X 1
10 X 65 X 1
8 X 75 X 1
6 X 85 X 1

TRX Delt Flies
8 X BW X 4

Incline BP Super set TRX Delt Flies

Incline BP
15 X Bar X 1
12 X 85 X 1
10 X 95 X 1
8 X 105 X 1
6 X 115 X 1

TRX Delt Flies
8 X BW X 4

BBB Bench press super set Reverse grip Yates Row

BBB Bench Press
10 X 115 X 4
9 X 115 X 1 Didn't get the very last rep of BBB I stalled out on the lockout

Reverse Grip Yates Rows
10 X 115 X 5

Upper body volume day today. I changed the reps scheme for OHP and Incline BP to 12 10 8 6 with a 10 lb jump per set. Used TRX delt flies as super set for both OHP and Incline BP

BBB bench press stalled on the very last rep of set 5. Reverse grip Yates rows to match reps and weight on bench

I will be using these weights for the entire cycle and bump them next cycle.....

BBB Squats tomorrow

[SteveWright1]

6 reps with 115lb on OHP is great going Ron

49 reps on BBB bench - at same weight is also excellent
I am also a fan of reverse grip for Yates rows as I curl extremely rarely these days and the reverse grip on those seems to target my bicep pretty good

[mirroroferised]

Nice going Ron! Looks like a good volume day.

[RT1957]

6 reps with 115lb on OHP is great going Ron

49 reps on BBB bench - at same weight is also excellent
I am also a fan of reverse grip for Yates rows as I curl extremely rarely these days and the reverse grip on those seems to target my bicep pretty good

I got the 6 X 115 on incline BP...only went as high as 85 on OHP....I put the BBB Bench at the end to purposely make it harder....so to stall out on the last rep is OK...Was weird because 115 isn't heavy it was just fatigue

Reverse grip Yates rows do hit the bi's pretty hard...I like em as a change from Prows...

I was messing with weights and wanted to progressively get to my 115 on BP and it workout with the 12 10 8 6 scheme starting with OHP at 55 65 75 85 then I took over at 85 with Incline BP 85 95 105 115 then bench at 115 I thought that was an interesting and very smooth progression...I'm going to try and keep it going with the bumps each cycle

Nice going Ron! Looks like a good volume day.

Good fun in the gym last night....I really like the 12 10 8 6 reps scheme

OK BBB Squats tonight

[Plateauplower]

Nice work Ron. I really like pyramid schemes like that too. It almost seems perfect for overall strength, size and stamina. I will likely be switching back to something like that for one of my days on most things. I find that the 8 and 10 rep sets are the hardest when trying to advance them.

[RT1957]

Nice work Ron. I really like pyramid schemes like that too. It almost seems perfect for overall strength, size and stamina. I will likely be switching back to something like that for one of my days on most things. I find that the 8 and 10 rep sets are the hardest when trying to advance them.

Yes high reps are hard to add weight to. I'm going to hold all weights except my 531 program to a month at a time....honestly I don't adapt any quicker than that so why try every workout to push the accessory work when I simply can't go up like that. I'm more into burning weights in now and make very small increases...the old body won't accept anything else...It's not like a teen who can sniff a bar go eat and grow...Those days are long gone

[MooseTequila]

Good work Ron... I envy the pyramid, when I did them in the past those were the routines that made me feel accomplished.

Keep on keeping on man...

[RT1957]

Good work Ron... I envy the pyramid, when I did them in the past those were the routines that made me feel accomplished.

Keep on keeping on man...

Just working different schemes each cycle with the accessories...was a spur of the moment decision to try them that way...worked out great

OK Workout on the whey

[RT1957]

2015 Cycle 8 W1 D6 BBB Squats

Reps X Weights X Sets

Warmups
3 mile bike ride with the wife and my fasting cardio morning dog walk

Tri set
BW Squats – Hip Thrusts - Back Ext
10 X BW X 2 all 3 exercises

BBB Squats Alternate sets with single leg press(Left leg only)

Today is isolate then integrate so I did single leg presses with my left leg to isolate the weaker leg then my BBB squats set to make it work symmetrically in a integrated set


Single leg press(Left leg only)
5 X 115 X 5

Squats
3 X 115 X 1
10 X 130 X 5

BBB Squats last set 10 X 130


That's it for today and this weeks micro cycle. Good start to cycle 8 I'm feeling strong and not burnt out from the extra leg work...Did a bike ride this morning with my wife we got in about 3 miles or so...she's still recovering so we took it slow

Tomorrow I'm off then week 2 starts Tuesday with 531 bench 3+ day and PRows....along with Incline BP..... delt and arm primping

Edit:....I hate 5 sets of 10...just sayin..............

[PtReyesGreg]

Nice workout Ron. The 5 sets of 10 definitely sound challenging but they seem to be working well for you. Keep up the good work.

[RT1957]

Nice workout Ron. The 5 sets of 10 definitely sound challenging but they seem to be working well for you. Keep up the good work.

It's suppose to be done after 531 squats or mixed with DL.....I'm not into that much pain in one day....so I spread it out ...I add an extra Upper and lower day to the program to get that volume work in without being totally zapped from the strength part of the program....Gives me extra recovery time between 531 sessions because my week is 9 days long so I'm revisiting everything every 10 days instead of 7. I have 3 rest days and 6 wo's plus the extra 20 rep squatbauchery I'm throwing in...It all worked out this week...lets see how it plays out the next 2....As I get farther in I will drop stuff if I'm feeling overloaded

[MooseTequila]

So many squats the past few Wo's... thats all I got... that and after reading this my piriformis woke up and said "Did somebody mention squats?"

[RT1957]

So many squats the past few Wo's... thats all I got... that and after reading this my piriformis woke up and said "Did somebody mention squats?"

The more you squat(With good form) the better at squatting you'll get. So I only have 1 heavy day my 531 squat day. The 20 reppers are 1 set once or twice a week in the mornings after a rest day and I run those at app 70% of 1 rep and my BBB day I run at app 60%....so different intensities reps and weights used...

My squat form always need work...there's issues with that set...could be an inch deeper and could keep more upright at the bottom....I was a little fatigued by set 5...last rep was a 130 Good Morning squat

[raynerd]

Nice squat volume Ron, 5 sets of 10 is tough work. Great job on the upper volume as well.

[RT1957]

Nice squat volume Ron, 5 sets of 10 is tough work. Great job on the upper volume as well.

Thanks Shawn...how was vacation driving the new F150????...hope all went as planned then some fun on top of that

[jonnyboy44]

Hi RT still working as hard as ever Time for me to follow suit after a lazy summer.

[RT1957]

Hi RT still working as hard as ever Time for me to follow suit after a lazy summer.

Good to see you didn't you get lost on the road hole LOL....Love the Open at St Andrews.....Hope all is well from your time off and good to see you back hitting hit again

[raynerd]

Thanks Shawn...how was vacation driving the new F150????...hope all went as planned then some fun on top of that

Vacation was real good Ron! You Mericans do it right lol. Truck was really nice on the hwy, and the crew cab was so roomy compared to my Pathfinder for the kids.
Read your leg extension advice, thank you I will stay nice and light and use them to warmup for the rest of the workout. Think the stepups and BSS are going to make me pay tomorrow for slacking

[RT1957]

Vacation was real good Ron! You Mericans do it right lol. Truck was really nice on the hwy, and the crew cab was so roomy compared to my Pathfinder for the kids.
Read your leg extension advice, thank you I will stay nice and light and use them to warmup for the rest of the workout. Think the stepups and BSS are going to make me pay tomorrow for slacking

well we do some things right now if we could learn to resolve issues without shooting people that would be a big step forward.......Maybe we could learn something from our friends up north...but we hold on to this wild west attitude like its some fair prize.....

Glad you had fun with the kids and new truck...F150 crew cab FTW....love mine

[RT1957]

Non workout post

Here's some vid of my grandsons hitting the ball off the tee at the local park. Brian is 6 and is physically disabled but hits the ball real well. Luke just turned 4 and he already can hit both right and left handed naturally. He throws right












Day off from the gym and working out just spending some time with my 2 favorite boys

[raynerd]

Very cool videos Ron! So awesome to spend quality time with the grandkids like that. They will remember that forever

[RT1957]

Very cool videos Ron! So awesome to spend quality time with the grandkids like that. They will remember that forever

Thanks Shawn....I have a lot of fun with them every week now that my wife takes care of them during the day. We have them Monday - Thursday during the days and I take Mondays off work so it'll give me extra time to spend with them...

Oh yeah hot wheels and baseball have been the go to's.....Oh and some Canadian goody two shoes named Caillou .......

[lschepis]

Yes high reps are hard to add weight to. I'm going to hold all weights except my 531 program to a month at a time....honestly I don't adapt any quicker than that so why try every workout to push the accessory work when I simply can't go up like that. I'm more into burning weights in now and make very small increases...the old body won't accept anything else...It's not like a teen who can sniff a bar go eat and grow...Those days are long gone

I love to push the accessory work! I need to sniff a bar and eat and grow...think I need to eat first, I'm on that unintended skinny diet.

Wish I could see the vids of the grand kids, for some reason I click on youtube vids lately and some don't activate. I can see the pics tho. Nothing quite as special in a kid's life as grandma and pa!

[RT1957]

I love to push the accessory work! I need to sniff a bar and eat and grow...think I need to eat first, I'm on that unintended skinny diet.

Wish I could see the vids of the grand kids, for some reason I click on youtube vids lately and some don't activate. I can see the pics tho. Nothing quite as special in a kid's life as grandma and pa!

Try the links and see if they work

https://www.youtube.com/watch?v=hePej2AYbbo

https://www.youtube.com/watch?v=WtZGIzA5U7c

https://www.youtube.com/watch?v=vkMMUH1hcT4

https://www.youtube.com/watch?v=7Eey_lf-nBg

I use to try and push accessory work every session and I just stall out real quick....old and weak and it takes time for me to gain any measurable strength...Teen boys are raging with HGH and T I grew like crazy as a teen...I worked hard but getting stronger was very easy back then....Could eat a whole lot more then too without the spare tire showing up

[RT1957]

Cycle 8 W2 D1
BP & PRows 531 3+ day

Reps X Weight X Sets

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

531 Bench Press super set 531 Prows

BP
Warmups
30 X Bar X 1
5 X 95 X 1
5 X 105 X 1
3 X 115 X 1
Work sets
3 X 140 X 1
3 X 155 X 1
3+ X 170 X 1 Took my 3 then did 4 other sets of 3
3 X 170 X 4

Prows
30 X Bar X 1
5 X 95 X 1
5 X 105 X 1
3 X 115 X 1
Work sets
3 X 140 X 1
3 X 155 X 1
3+ X 170 X 1 Took my 3 then did 4 other sets of 3
3 X 170 X 4

Tri Set Incline BP - Inverted Rows - High Cable Delt Flies

Incline BP
15 X Bar X 1
12 X 85 x 1
10 X 95 X 1
8 X 105 X 1
6 X 115 x 1

Inverted Rows
8 X BW X 4

High Cable Delt Flies
12 X 60 X 3

Spider Curls Super set Reverse grip Push-downs

Spider Curls
10 X 60 X 1
8 X 60 X 1
6 X 60 X 1

Reverse Grip Triceps Push-downs
10 X 60 X 3

Start of week 2 and 170 felt kinda heavy so I did my 3 required reps and then went for 4 more sets of 3 to get 15 total reps for the top weight. Super set Prows with same weights and reps

I dropped OHP work on this day to get some extra bench work in plus I have my volume day along with my OHP day so just wanted to concentrate more on BP this session.

Inclines for some volume work triset with Inverted rows and high cable delt flies for rear delt work

Finished off with arm primping. I think I'm gonna be at 60 on spider curls for a while...

OK 531 squats tomorrow....3 x 215 for my top set....wish me luck

[raynerd]

15 reps of your top set is fantastic work Ron. Being able to do that many triples in a row shows there is a lot more strength to be pushed.
Trisets looked awesome as did the arm work!

Destroy that 215 tomorrow!!

[RT1957]

15 reps of your top set is fantastic work Ron. Being able to do that many triples in a row shows there is a lot more strength to be pushed.
Trisets looked awesome as did the arm work!

Destroy that 215 tomorrow!!

Thanks Shawn....I feel like I'm slowing down around these next 15 lbs coming up over the next few cycles.....I've been stuck just under a 200 lb 1 rep max for a very long time.....so although I got 5 sets of 3 I don't think in any of those sets I could have gotten 4....The first rep of each sets feels like I can get 8 the second rep feels like I can get 4 the 3 rep rep say that's it....I have that big of a drop off.....

[SteveWright1]

excellent session Ron, extra volume on work sets for Bench and Pendlays looks great

saw those baseball vids, and that looked like my idea of a fun day
not sure on the size of the diamond, how far is a run around all 4 bases? its good exercise anyway, especially when pushing a stroller

3 reps at 215lb squat= you got this, no problem

[RT1957]

excellent session Ron, extra volume on work sets for Bench and Pendlays looks great

saw those baseball vids, and that looked like my idea of a fun day
not sure on the size of the diamond, how far is a run around all 4 bases? its good exercise anyway, especially when pushing a stroller

3 reps at 215lb squat= you got this, no problem

I like adding the extra sets at the top and burn that weight in. I should do that for squats....when I reset squats I will probably go to additional sets at the top like bench. I want to hit my 225 1 rep before I do a reset

That's softball Diamond so probably 60 ft bases even though the diamond look bigger the base is not at the top of the diamond but 60 from home plate. 90ft in MLB between bases.....The diamond is much bigger on a real ball field

That's my idea of cardio....get me out there in a field with a ball and I'll run....make me get on a dreadmill....Not a chance

[PtReyesGreg]

Nice workout last night Ron. Those extra sets of the top weight on BP sound like some intense work. I'm sure that'll pay dividends. Good luck on the squats today...I'm sure you'll knock them out with a vengeance.