RT1957 journal

[RT1957]

Nice OHP and killer Giant (appropriately named) SS... way to grind out the BP!

Don't now if every one know the breakdown of multi-set

Super set 2 exercises done back to back no rest
Triset 3 exercises done back to back with no rest
Giant set 4 exercises done back to back with no rest
Cycle training multiple exercises done back to back with minimal rest repeat the cycle after a rest break
Peripheral heart action is a cycle alternating upper and lower body exercises...good workout for seniors gets the blood going throughout the body
Alternate sets....sort of like super sets except there is a rest period between each exercise 1 - 2 minutes

Just for info...don't know if people know this

[RT1957]

Cycle 5 W3 D3
OHP 531

Reps X Weight X Sets

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

OHP Super set Chins

OHP
5 X Bar X 1
5 X 55 X 1
5 X 65 X 1
3 X 75 X 1
Work sets
5 X 100 X 1
3 X 105 X 1
1+ X 110 X 1 Got 4

Chins
5 X BW X 6

BP Super sets TRX Delt Flies

BP
30 X Bar X 1
6 X 105 X 1
3 X 135 X 1
6 X 155 X 2
4 X 155 X 1 4 + 1 after 15 seconds rest 5 total

TRX Delt flies
8 X BW X 6

Giant Set Incline BP – Inverted Rows – Low Cable Chest Flies – Low Cable Delt Flies
Incline BP
15 X Bar X 1
3 X 95 X 1
8 X 115 X 3

Inverted Rows
8 X BW X 3

Low Cable Chest Flies
10 X 40 X 1

Low Cable Delt Flies
10 X 40 X 1

1+ day for OHP got 4 with 110 and I thought all reps were good ones so good progress this cycle on OHP

Chins matching reps and sets with OHP

Bench Press went with sets of 6 didn't get my last set at 155. Only got 4 so I racked it rested 15 seconds and then did another grinder rep....

TRX delt flies as super set...these pound my side and rear delts

Finished off with my Incline BP Giant set matched with inverted rows and cable work for chest and delts

Deadz tomorrow along with sumo’s and Front squats and some leg volume work

bump to new page

[Jtbny]

I try to take that deep breath just before decent...I will concentrate on that again. I did a reset on squats when I went back to 531 and with everyone help and the accessories I really feel I made a break through on the move...it will always be a work in progress but I am much more comfortable raising the weight....

Good luck with your Yanks...Did their Pitcher hit a home run off the MVP of the league??...ours did....that's because we play real baseball here in the NL....

No one pays to see pitchers hit fwiw. Most of the times the pitcher is an easy out which means the innings are easier when the 9th spot is up. Talk about padding some pitching numbers I really can't talk smack about the Giants obviously. Most successful team in the past decade for sure. They aren't 27 World Series good but they are good

[RT1957]

No one pays to see pitchers hit fwiw. Most of the times the pitcher is an easy out which means the innings are easier when the 9th spot is up. Talk about padding some pitching numbers I really can't talk smack about the Giants obviously. Most successful team in the past decade for sure. They aren't 27 World Series good but they are good

I always wait for Bumgarner to hit.....he's good for 2 or 3 bombs a year....had a grand slam last year....There are pitchers who play the whole game...I can't stand the DL....ruined a great league....the AL was fun to watch before the DL....not anymore...might as well have offensive and defensive players

Can't reallt talk smack about 27 rings either they did have some of the greatest ever Ruth Gehrig Dimaggio Mantle...the list is endless but for the NL the Giants have had the Greatest...Mays McCovey BondsX2 Marichal so many greats....I love baseball

[SteveWright1]

Don't now if every one know the breakdown of multi-set

Super set 2 exercises done back to back no rest
Triset 3 exercises done back to back with no rest
Giant set 4 exercises done back to back with no rest
Cycle training multiple exercises done back to back with minimal rest repeat the cycle after a rest break
Peripheral heart action is a cycle alternating upper and lower body exercises...good workout for seniors gets the blood going throughout the body
Alternate sets....sort of like super sets except there is a rest period between each exercise 1 - 2 minutes

Just for info...don't know if people know this

great session today Ron
4 reps at 110lb on OHP on 1+ day is a fine way to finish of the 1st section of exercises - nice to go forward with a flying pass already achieved

also appreciate the break down on set types and descriptions above
I do a few alternate sets, yet did not know they had a name for them
I enjoy them as it breaks down the monotony on BBB type 5 x 10 accessory sets, switching between Leg curls and Leg extensions for example but taking a brief rest rather than supersetting them

[Jtbny]

The NL will eventually adopt the DH. Just a matter of time.

I feel the same way about the NL although when the pitcher is up its a good time to grab a drink or go use the bathroom I will say it's fun to watch interleague play in NL parks. The AL pitchers really get into hitting but no me wants to see their pitchers injured running to first base.

I do follow the Dodgers because of Mattingly. He was my favorite player as a kid so I'm always rooting for him to get that elusive ring. Poor guy got to the playoffs 1 time in his playing career (94) and we got beat in the first round by Seatlle. He retires and we win the WS the next year and go on to win a few more

[RT1957]

The NL will eventually adopt the DH. Just a matter of time.

I feel the same way about the NL although when the pitcher is up its a good time to grab a drink or go use the bathroom I will say it's fun to watch interleague play in NL parks. The AL pitchers really get into hitting but no me wants to see their pitchers injured running to first base.

I do follow the Dodgers because of Mattingly. He was my favorite player as a kid so I'm always rooting for him to get that elusive ring. Poor guy got to the playoffs 1 time in his playing career (94) and we got beat in the first round by Seatlle. He retires and we win the WS the next year and go on to win a few more

yes as sad as that is the DL will defile the NL eventually......Isn't that sad that a whole new crops of kids will never really learn to play baseball....DL and specialty pitching has ruined the game for those coming up.....They will never really learn to play the game as it was meant to be played. To be a complete athlete.....As a kid I never wanted to pitch because hitting the ball was/is way more fun

[RT1957]

great session today Ron
4 reps at 110lb on OHP on 1+ day is a fine way to finish of the 1st section of exercises - nice to go forward with a flying pass already achieved

also appreciate the break down on set types and descriptions above
I do a few alternate sets, yet did not know they had a name for them
I enjoy them as it breaks down the monotony on BBB type 5 x 10 accessory sets, switching between Leg curls and Leg extensions for example but taking a brief rest rather than supersetting them

Thanks Steve....110 felt smooth today....could have push pressed a 5th rep but got 4 clean ones....

Glad the breakdown made sense to you

[Jtbny]

yes as sad as that is the DL will defile the NL eventually......Isn't that sad that a whole new crops of kids will never really learn to play baseball....DL and specialty pitching has ruined the game for those coming up.....They will never really learn to play the game as it was meant to be played. To be a complete athlete.....As a kid I never wanted to pitch because hitting the ball was/is way more fun

I don't think it's sad at all. Players will still learn to the game the same way they always have. The DH is in the majors, not the minors, or in another school leagues. The game is differnt at different levels anyhow. There are pitch count limits, mandates on games off for pitchers, aluminum bats ect. so it's not like the game is universal anyhow. The DH allows good hitters to continue to contribute and frankly I like that. I really wish the DH wouldn't be adopted in the NL because I like the distinction but with the money pitchers make the owners will eventually not want their biggest investments getting hurt batting.

I'm not a baseball "purist" as you might be able to tell. The game of baseball must continue to entice the younger viewers or they will die. I'd rather see baseball than no baseball so I welcome rules that will make the game more exciting to newer fans.

Now guys like you and me can listen to a game in the radio from start to finish. That is lost on the younger gens. You and I will just have to agree to disagree on on why the AL is superior to the NL

[RT1957]

I don't think it's sad at all. Players will still learn to the game the same way they always have. The DH is in the majors, not the minors, or in another school leagues. The game is differnt at different levels anyhow. There are pitch count limits, mandates on games off for pitchers, aluminum bats ect. so it's not like the game is universal anyhow. The DH allows good hitters to continue to contribute and frankly I like that. I really wish the DH wouldn't be adopted in the NL because I like the distinction but with the money pitchers make the owners will eventually not want their biggest investments getting hurt batting.

I'm not a baseball "purist" as you might be able to tell. The game of baseball must continue to entice the younger viewers or they will die. I'd rather see baseball than no baseball so I welcome rules that will make the game more exciting to newer fans.

Now guys like you and me can listen to a game in the radio from start to finish. That is lost on the younger gens. You and I will just have to agree to disagree on on why the AL is superior to the NL

No John...The DH is used throughout the minors It's in college, my first son-in-law was a pitcher at San Jose State...he never batted and he got signed by a single A team and they used the DH. The NL is the only organized league that still plays traditional baseball. it's moving to high school....Kids don't bat after they leave little league anymore....Aluminum bats....yuck....used throughout every league until AAA ball...they only get used because of $$$...less broken bats....

Tell Madison Bumgarner that he won't be allowed to hit anymore....he takes his whole game seriously.....Babe Ruth...was a pitcher...we would have never had the Babe if the DH was around...so who else are we squashing with this rule

As far as guys who can hit but can't field or run...they shouldn't be in the game anymore....they can't play the game....I see the game as a whole not as pieces if their going to move to piecing out then they should just go with offensive and defensive players...guys who only bat and guys who only field...

Baseball on the radio is magical

[MooseTequila]

DH sucks, agree totally... Mad Bum is so old school... love it!!

[RT1957]

DH sucks, agree totally... Mad Bum is so old school... love it!!

Here's as plain and simple as I can make it. At bats are "earned" because you can play the field and run the bases....If you can't play the field and can't run are you a baseball player or just some guy who can hit a ball?...The DH sits around for 3 innings at a time eating donuts assists in nothing defensively can't steal a base or for that matter run well at all...So he takes the bat out of the hands of someone who earned an at bat...someone who assisted in getting the other team out....Yeah I'm a baseball purest because there is no other game as pure so now we dilute it down for the dumb who can't stop looking at their phone for a few hours and enjoy real life....

[Flounderbout]

What TF are you all talking about? This rounders stuff is baffling...

[Marius_Ursus]

Great pressing, Ron! That's a lot of work.

What TF are you all talking about? This rounders stuff is baffling...

I'm with you. I don't get any of it.

[RT1957]

What TF are you all talking about? This rounders stuff is baffling...

Oh just pretend it's cricket and you run the bases in a diamond shape instead of back a forth......Hit the freeking ball and run....catch the freekin ball and throw it....not much different....just slight application changes

[RT1957]

Great pressing, Ron! That's a lot of work.



I'm with you. I don't get any of it.

I guess you don't follow baseball......

[Marius_Ursus]

I guess you don't follow baseball......

I love the Yankees in concept...

[Jtbny]

Good to know the DH has worked its way into the lower leagues. I wasn't aware. As for Ruth he was a pitcher yes but that tailed off with the Yankees. Even back then it was to protect their investment. I like that careers can be extended for players who aren't in their prime anymore. Hate him but look at Ortiz for Boston. I'd rather see him up to bat in with the game on the line than any pitcher in the history of pitchers.

Besides, if you dislike the DH that's great. It gives the NL an advantage in the WS anyhow. AL pitchers have to bat and managers have to be more creative.

Again we will agree to disagree here. It's a generation argument to me anyhow. Baby boomers hate change

[MooseTequila]

Baby boomers hate change

I get your subliminal message...

[RT1957]

Good to know the DH has worked its way into the lower leagues. I wasn't aware. As for Ruth he was a pitcher yes but that tailed off with the Yankees.

Again we will agree to disagree here. It's a generation argument to me anyhow. Baby boomers hate change

We hate change for the sake of change. We love change when something good comes of it.....

I like that my squat has changed for the better....

We have a lot in common here...we love our national past time....

[RT1957]

I get your subliminal message...

LOL.....Reminds me the old lady that use to grab our footballs or baseballs that would land on her lawn...she'd run inside and hold them hostage until one of our parents had to listen to her scream and yell about the kids ruining her lawn....We had several of those on our block as a kid....And an old farmer who would shoot rock salt at us if we ran into his field

[Jtbny]

That we do. I have taken off of work for opening day since I started working. My dogs name is Jeter for gods sake Baseball is my favorite sport and that's saying a lot because I'm a huge sports guy. I can't remember when I met my wife but I know exactly where I was when the Yanks won each of their WS that I was alive to witness

[Flounderbout]

Oh just pretend it's cricket and you run the bases in a diamond shape instead of back a forth......Hit the freeking ball and run....catch the freekin ball and throw it....not much different....just slight application changes

Oh right - gotcha. In that case, sure, everyone wants to be a batsman. Bowling is meh.

[RT1957]

That we do. I have taken off of work for opening day since I started working. My dogs name is Jeter for gods sake Baseball is my favorite sport and that's saying a lot because I'm a huge sports guy. I can't remember when I met my wife but I know exactly where I was when the Yanks won each of their WS that I was alive to witness

Well...I do remember when I meet my wife....but one of my most vivid memories as a kid was opening the swinging doors that lead to the lower stands at candlestick and feeling the wind hit my face and seeing that huge green field.....stunning.....I was hooked for life. The fact that I saw Mays McCovey, Aaron, Bench, Rose, Clemente, Kolfax Gibson and so many of the greats of the time will be something I cherish for life...Thank you Uncle Jimmy for taking me to sooo many games...My sister was an usherette and I'd go almost daily during the summer....buy a 50 cent bleacher ticket and sit anywhere I wanted....Great memories

[RT1957]

Oh right - gotcha. In that case, sure, everyone wants to be a batsman. Bowling is meh.

eggxactly

[RT1957]

2015 Cycle 5 W3 D4 Deadz, Sumo's Front Squats Leg Curls

Reps X Weights X Sets

Warmups
Triset
TRX Single leg Squats – Hip Thrusts – Back Ext
10 X BW X 2 all moves

Deadz
3 X 135 X 1
3 X 165 X 1
3 X 205 X 1
3 X 235 X 1
2 X 270 X 1 PR

Sumo Squats
5 X 165 X 3

Front Squats Super set Leg Curls
Front Squats
5 X 145 X 3

Leg Curls
10 X 150 X 3 Bowflex weights

BSS
10 X 25 X 3

Vids


Deadz 2 X 270


Sumo Deadz 5 X 165


Front Squats 5 X 145


Deadz today picked up a rep at 270 so progress even though is small

Sumo's still loading slowly and working on form 3 sets of 5 at 165 today

Front Squats didn't get any more reps today I was collapsing right around rep 3 of each set. Next cycle I will up the weight by only 5 because to stay at 145 isn't productive at this point. 145 will feel lighter when I push myself past it.

Super set with leg curls and then finished with 3 sets of BSS

Off tomorrow bench accessories on Sunday....I'm going to a small PL meet at Dan Green gym Saturday it starts at 9:30 I'll hang around for a few hours but have a graduation I have to go to in the afternoon

2 more sessions both accessory work then deload next week

Bum going deep on Kershaw

[raynerd]

Nice 270 Ron! Again, looked real light for both reps, great job. Sumos looked good and nice job on the front squats!

[Marius_Ursus]

Great deadlift double. Looked like you were going to go for 3.

Congratulations on that PR.

Good job transitioning from DL to sumo stance. I have soooo much trouble making that switch.

Front squats looked great. Nice job keeping your torso upright...just bring your hips down about an inch in the bottom position, and you'll be golden keeping the shearing force off your knees.

[RT1957]

Nice 270 Ron! Again, looked real light for both reps, great job. Sumos looked good and nice job on the front squats!

Thanks Shawn...that bar has made a big difference in my DL....no slippage at all and that gives me confidence to pull....Might just go ahead and jump to 275 next cycle and work up from there....

I'm actually thinking of stalling myself at 275 until I can get 10 reps...just to really work in that weight...it's like a point of interest on the journey...

Great deadlift double. Looked like you were going to go for 3.

Congratulations on that PR.

Good job transitioning from DL to sumo stance. I have soooo much trouble making that switch.

Front squats looked great. Nice job keeping your torso upright...just bring your hips down about an inch in the bottom position, and you'll be golden keeping the shearing force off your knees.

I did try a third...it didn't really move so I stopped...I'm working sumo's up slowly more for volume work...Fronts I'm keeping my body more upright but by rep 3 my elbows start to drop...I might go to a pyramid next cycle on fronts and do sets of 3 working up higher. Then go back to 6's the next cycle....

[MooseTequila]

Nice DEADZ, way to get a PR on the 270!
Front squats... I am in no hurry to ever do those!

Bum Video... SO NICE!!!! And against LA no less... and Kershaw... ahhhhhhhhhh