Rdcopps blasts off with Ergo Blast!!!

[rdcopps]

Not 1 but push press PR"s that's huge man congrats!!

Thanks Carl! I felt really, really good. Would've liked to have gone for a max attempt on squats but never got in the groove. Didn't want to force it.

I'm at the beach for a couple of days with the family. Last getaway before school starts up. Be back in the gym on Thursday.

[rdcopps]

dude..awesome work on matching your OHP max and then setting TWO PRs!

I'm logging Ergoblast too, check it out! (link in sig)

Thanks OD! It's nice seeing that lift start to go up.

I'll jump in your log ASAP. I'm on my phone right now and might be difficult.

[wishiwasdivin]

Thanks Carl! I felt really, really good. Would've liked to have gone for a max attempt on squats but never got in the groove. Didn't want to force it.

I'm at the beach for a couple of days with the family. Last getaway before school starts up. Be back in the gym on Thursday.

Enjoy that last getaway brotha the beach is nice

[ODoyle99]

I'm at the beach for a couple of days with the family. Last getaway before school starts up. Be back in the gym on Thursday.

Jealous man! Have fun

[rdcopps]

Louie Simmons Seated Deadlifts





Supplements

Ergo Blast - 1 scoop PWO



Dead Lifts

Set 1 - 230 x 5
Set 2 - 280 x 4
Set 3 - 280 x 4
Set 4 - 320 x 3
Set 5 - 320 x 3
Set 6 - 370 x 1
Set 7 - 390 x 1
Set 8 - 410 x 1 (straps)


Setaed Dead Lifts

Set 1 - 140 x 5
Set 2 - 140 x 5
Set 3 - 190 x 5
Set 4 - 190 x 5
Set 5 - 230 x 3


Deficit - Paused Dead Lifts

Set 1 - 230 x 5
Set 2 - 230 x 5
Set 3 - 280 x 5
Set 4 - 280 x 5
Set 5 - 320 x 5

Observations

* First day back since last Saturday. Made some changes to the session.
* No coffee this morning. Just Ergo Blast. Energy and Focus were spot-on.
* I've noticed since taking Ergo Blast that I seem to be recovering between sets at a much faster pace. Rest time has definitely been reduced. I believe this has led me to sweating A LOT more than I typically do.
* Went with Dead Lifts, and variations, only today. I'm thinking about keeping the same routine, but breaking it up over more days. This will put me in the gym more often, which is something I would like to do.
* Deads felt really good off the floor. I went with straps for the first time in a long time. Only used them on 410. Grip was still good, but the knuckles on my left hand were a bit sore.
* Attempted Seated Deads. That was an experience!!! Felt very strange. I used the step boxes and got it so my hamstrings were just above parallel. First attempt was at 190, but was no good. Dropped down to 140. A couple of sets there helped me figure out the movement. Definitely exhausting. I will continue adding these in. Carl - what kind of weight are you using on these? I would think you would want to go heavy, as it is assisting with the beginning part of the lift, but damn, not sure how heavy I could actually go on these!
* Finished with some Deficit-Paused Deads. I used a step box flat on the floor. I'm guessing it is b/w 2-3" high. I pulled it up to about mid-shin, paused, and then exploded through the rest of the lift. Felt really good.
* Very pleased with the workout. Ran out of BCAA's at last workout, so nothing to drink during the session. Definitely dry-mouth at the end!
* Again, energy and focus were great today. Ergo Blast is definitely delivering.

[wishiwasdivin]

Nice pulls Doug..

Those seated deads are a little different from how my coach has me doing them. Those look like sumo style I may give them a try, I use a low box that lets me drop the hips a bit more an do them just as I do a conventional deadlift. My weight on them started out with 135x6, now I'm up to 225x6 weight will be increasing on them next week. He has me stay with a weight till I can get 6 good reps w/o any problems then increase it.

[rdcopps]

Nice pulls Doug..

Those seated deads are a little different from how my coach has me doing them. Those look like sumo style I may give them a try, I use a low box that lets me drop the hips a bit more an do them just as I do a conventional deadlift. My weight on them started out with 135x6, now I'm up to 225x6 weight will be increasing on them next week. He has me stay with a weight till I can get 6 good reps w/o any problems then increase it.

I actually did my conventional, as that is how I normally pull. I just happened to find this one of Louie Simmons and decided to post it. Looking at the vid, it appears that doing them sumo might be a bit easier. Seems like you can get your shins out of the way and not tear them up as much. Of course with this being the first time I've done them, I might just need more practice!!

[wishiwasdivin]

I actually did my conventional, as that is how I normally pull. I just happened to find this one of Louie Simmons and decided to post it. Looking at the vid, it appears that doing them sumo might be a bit easier. Seems like you can get your shins out of the way and not tear them up as much. Of course with this being the first time I've done them, I might just need more practice!!

It is a good vid, but yeah at first I was doing the same with my shins lol you get use to the setup an you wont hit them...

[ODoyle99]

Seated deads, eh? I bet it would feel really weird at first haha. Out of curiosity what are you looking to gain from it? Back strength? Help off the floor?

[rdcopps]

Seated deads, eh? I bet it would feel really weird at first haha. Out of curiosity what are you looking to gain from it? Back strength? Help off the floor?

I'm looking to increase my strength off the floor, as well as my overall explosiveness. The first 3" or so has always been my weakest part of the lift. If I can get past that point, I almost never miss the lift. I'm hoping the seated deads, and also the deficit deads will help me I with this and my lifts will start increasing in weight. We'll see!

[ODoyle99]

I'm looking to increase my strength off the floor, as well as my overall explosiveness. The first 3" or so has always been my weakest part of the lift. If I can get past that point, I almost never miss the lift. I'm hoping the seated deads, and also the deficit deads will help me I with this and my lifts will start increasing in weight. We'll see!

Gotcha. Definitely interested in seeing your thoughts on the movement after awhile

[wishiwasdivin]

Dropping in brotha.

Enjoy your weekend

[rdcopps]

I had wanted to post this up this weekend, but ended going up to Maryland to help my parents pack up their house for their impending move to North Carolina. With that being said, I didn't have much time to left to get on the internet. So, this is the workout I did on Friday. I will be back in the gym again tomorrow.

Supplements

Ergo Blast - 1 scoop


Push Press

Set 1 - 100 x 5
Set 2 - 120 x 5
Set 3 - 120 x 5
Set 4 - 140 x 4
Set 5 - 140 x 4
Set 6 - 160 x 3
Set 7 - 160 x 3
Set 8 - 180 x 1
Set 9 - 190 x 1
Set 10 - 200 x 1
Set 11 - 210 x 1 (matched previous PR)


DB Extension (behind the head)

Set 1 - 75 x 5
Set 2 - 80 x 5
Set 3 - 85 x 5
Set 4 - 90 x 5
Set 5 - 95 x 5
Set 6 - 100 x 5
Set 7 - 105 x 5


DB OHP

Set 1 - 75 x 5
Set 2 - 75 x 5
Set 3 - 75 x 5

Observations

* Energy, once again, elevated and sustained throughout entire workout.
* Focus was as good as ever.
* Push Presses felt good and strong. Matched previous PR. Actually got the weight about half way up and stalled and then was able to finish the rep. Have never been able to do something like that before.
* Behind the head DB Extensions felt good on the triceps. Will continue working up in weight without hitting failure.
* Pleased with being able to finish the session with a respectable weight on DB OHP.

[wishiwasdivin]

Mirin that push press #s Doug.

Packing/moving is a workout in its self.

[wishiwasdivin]

Stopping in my man hope you got the parents all packed an ready move

[rdcopps]

Mirin that push press #s Doug.

Packing/moving is a workout in its self.

Thanks Carl! Trying to get up to your numbers!!!!!

Supplements


Ergo Blast - 1 scoop (PWO)
Amino Drive - 1 scoop (Intra)



Squats

Set 1 - 230 x 5
Set 2 - 250 x 5
Set 3 - 280 x 4
Set 4 - 280 x 4
Set 5 - 320 x 3
Set 6 - 320 x 3
Set 7 - 370 x 3
Set 8 - 370 x 3
Set 9 - 370 x 3
Set 10 - 370 x 3


Good Mornings

Set 1 - 140 x 10
Set 2 - 140 x 10
Set 3 - 160 x 10
Set 4 - 160 x 10
Set 5 - 160 x 10

Observations

* Sounding like a broken record, focus and energy were right where they needed to be. For me, Ergo Blast is kind of like running down hill. I seem to fly through my workouts and have just as much energy as when I started. Ergo Blast grows on me more and more each time I use it.
* Stayed away from heavy singles on squats and focused on a good weight that would allow several sets of triples.
* Increased the weight on good mornings. Hopefully, I won't feel it too much in the morning.
* Need to start adding in some more core work.

[wishiwasdivin]

Thanks Carl! Trying to get up to your numbers!!!!


Observations

* Sounding like a broken record, focus and energy were right where they needed to be. For me, Ergo Blast is kind of like running down hill. I seem to fly through my workouts and have just as much energy as when I started. Ergo Blast grows on me more and more each time I use it.

Will your not far behind, I'd better step it up

[ODoyle99]

Awesome workouts brother, impressive push presses! Big weight on both squats and GM!

[rdcopps]

Will your not far behind, I'd better step it up

Yeah, but you're doing MPs and I'm doing Push Presses

Awesome workouts brother, impressive push presses! Big weight on both squats and GM!

Thanks OD! I'd love to get to 2 wheels per side for push presses. we'll see

[rdcopps]

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop (Intra)



Push Press

Set 1 - 100 x 5
Set 2 - 120 x 5
Set 3 - 120 x 4
Set 4 - 140 x 3
Set 5 - 140 x 3
Set 6 - 160 x 3
Set 7 - 160 x 3
Set 8 - 180 x 3
Set 9 - 180 x 3
Set 10 - 200 x 1
Set 11 - 200 x 1
Set 12 - 200 x 1

Observations

* I've been having trouble sleeping (again) and took some Melatonin last night. I could feel it starting to work after about 30 minutes.
* Almost slept through the entire night, which is a success for me, but woke up feeling tired. Definitely effected my workout.
* Just couldn't really get things going today. Was wanting to go for 3 sets of triples at 200, but just didn't have it in me. Grinded out some singles.
* Also wanted to get in some tri work, but after push presses, I was done.
* I will take the Melatonin again tonight, but will dose it early in the evening and get to bed a bit sooner.
* Session wasn't a total bust. I got in some decent work on my main lift (PP), but would have liked to do a bit more accessory work.

[wishiwasdivin]

Yeah, but you're doing MPs and I'm doing Push Presses

Lol maybe I should go with push presses tomorrow? Good stuff on the singles

[ODoyle99]

Thanks OD! I'd love to get to 2 wheels per side for push presses. we'll see

You're getting close man! That was an awesome Push Press workout! Tons of work!

[rdcopps]

Lol maybe I should go with push presses tomorrow? Good stuff on the singles

You're getting close man! That was an awesome Push Press workout! Tons of work!

Thanks guys. Today's session was a bit better.

[rdcopps]

Supplements

Ergo Blast - 1 scoop
Amino Drive - 1 scoop (Intra)



Deadlifts

Set 1 - 230 x 5
Set 2 - 280 x 5
Set 3 - 320 x 5
Set 4 - 370 x 3
Set 5 - 390 x 3
Set 6 - 410 x 1
Set 7 - 430 x 0
(I could feel my back starting to roung, so I just dropped the weight)


Deficit Deadlifts

Set 1 - 320 x 4
Set 2 - 320 x 4
Set 3 - 320 x 4
Set 4 - 320 x 4


Behind the Head DB Extensions

Set 1 - 85 x 10
Set 2 - 90 x 10
Set 3 - 95 x 10
Set 4 - 100 x 10


Pullups

Set 1 - BW x 10
Set 2 - BW x 10
Set 3 - BW x 10

Observations

* Company last night kept me up late. Energy and focus were excellent.
* Wanted to get triples at 410, grip was slipping, so kept it at a single.
* 430 - broke the floor well, but felt my back lose tightness and start to round. As soon as I felt this, I just dropped the weight. Didn't want to be stupid and hurt myself or ruin the rest of my workout.
* Immediately went to deficit deads (2-3") and was ripping 320 off the floor for sets of 4. Felt really, really good.
* Behind the head db extensions felt good. Decided to up the reps to 10 instead of staying at 5.
* Pullups - hadn't done these in forever. Felt good, but I could tell I was getting fatigued. Arms ended up getting a pretty good pump.

[wishiwasdivin]

Dude is strong.

That was a good call on dropping it instead of risking it

[rdcopps]

Dude is strong.

That was a good call on dropping it instead of risking it

The kid is definitely strong. I'll give him that. HOWEVER, I could've done without the comment about him being drug tested. I'm sure he passed the test, but are you trying to tell me that he's "all natural" and always has been?!? Ok....

I agree. Definitely a good call dropping the weight. Even if I had gotten it up without hurting myself, I'm sure I would've been done for the rest of the work out.

[wishiwasdivin]

Doing my Sunday checking my man.

Enjoy the rest of your weekend

[ODoyle99]

Strong workout brother! Awesome deadlift #s, good call dropping the last set too. And strong follow up with the deficit deadlifts

[wishiwasdivin]

Dropping in to see how things are going for you?

[rdcopps]

Strong workout brother! Awesome deadlift #s, good call dropping the last set too. And strong follow up with the deficit deadlifts

Thanks OD! Although I'm glad I dropped it, I still had some soreness in my back the following day. Oh well, stuff happens!

Dropping in to see how things are going for you?

Thanks Carl! Getting ready to post.