RT1957 journal

[raynerd]

Awesome job on the fronts and deads Ron! Great progress, 10 reps on deads is not an easy task, and love the sled for the big finish!!

[Marius_Ursus]

I love (and hate) front squats...and great job on the deadlifts.

[RT1957]

Awesome job on the fronts and deads Ron! Great progress, 10 reps on deads is not an easy task, and love the sled for the big finish!!

Much appreciated....I'm not interested in a DL PR.....I hear of too many bicep tendon tears for me to care at 57 how much I pickup off the ground I'm more interested in what it does for me as a leg/back/overall mass builder...so sets of 10 seem to be working for me....will keep adding weight just not at a pace to conquer a PR

I love (and hate) front squats...and great job on the deadlifts.

Front squats.....I know the feeling....I avoided them for a long time....I asked myself why and the answer was they were hard....so I put them back in my routine

[ironwill2008]

Chins
7 X BW X 3

GJ on an exercise most folks would rather not mess with.

Last run with Bob the Phoken sled

Loved this vid, and your dog's reaction to your efforts.

I'm only surprised that he/she didn't just jump on the sled and ride!

[doughnutgut]

Front squats AND chins are horrible exercises.

I nod my head in respect Ron mate.

[RT1957]

GJ on an exercise most folks would rather not mess with.






Loved this vid, and your dog's reaction to your efforts.

I'm only surprised that he/she didn't just jump on the sled and ride!

Thanks Bill...chins are tough....I started them many times only to crap out after a few session....like Front Squats they were just plain hard so that alone was the reason to put them in and just go with it. I've been real consistent with them for close to a year...started at 1 rep and tried to add a rep a month....I was able to do that for the first 6 - 7 months....it's slowed down the last few but I can see real progress in my upper back and rear delts because of chins. I do them with a Neutral grip, shoulder width.

Bene/He loves the sled...when I pull it out of the garage he starts jumping around with a lot of enthusiasm as though he's gonna be the one pushing..... Like Sherman he's a rescue....I got him for free from a trainer. He, in his first 6 months, was in 4 homes and was passed around between families. He was a little skidish when we got him but he's really come around. His spirit is amazing...I love water dogs they make great pets. I've had 4 goldens....just love em....

We would all be better if we knew how to love like a dog loves.....there are no conditions with them.....The ultimate examples of love.....We also have 2 rescue kitties and I feed a couple feral's that have lived by our house for years....one will let me pet him the other will get close if I have food but won't let me touch her....I couldn't imagine a life without my dogs and cats.....

Front squats AND chins are horrible exercises.

I nod my head in respect Ron mate.

I use to feel the same way now I see them as required exercises in my routine......My next question to myself will be why I won't do high rep squats anymore....the answer....they're hard....so guess what....next cycle I will be doing one session a week with squats at 10's and 12'....The last few months I've avoided doing any squats above 5 reps and I feel it's made me very lazy on that move.....the fact that I struggle so much with them is a simple answer...they're hard to do....And I still fear them....which is why I've haven't made any progress with them this year....July 2013 I was squatting 5's with 190....I can only do 2 or 3 at that weight....I did sprain my knee last year but I should be far past 190 by now...I've simply held myself back by constantly resetting.....

[Flounderbout]

Just echoing Billo in the love for that sled vid Ron! Sweet dog!

You are looking big across the shoulders in the vid too - doinsomethingrightforsure.jpeg...

[RT1957]

Just echoing Billo in the love for that sled vid Ron! Sweet dog!

You are looking big across the shoulders in the vid too - doinsomethingrightforsure.jpeg...

Thanks Flounder...he's a really good dog....quite a character

Also thanks for the props.....

[RT1957]

Current cycle week 2 Upper "C" day

PVC and Rope warmups

P-Row
30 X bar X 1
5 X 95 X 1
3 X 115 X 1
2 X 135 X 1
8 X 150 X 2
6 X 150 X 2

Alternate sets

Bench press
30 X Bar X 1
5 X 95 X 1
3 X 115 X 1
2 X 135 X 1
8 X 157.5 X 2
7 X 157.5 X 1
6 X 157.5 X 1


OHP
5 X bar X 1
5 X 72.5 X 1
5 X 82.5 X 1
5 X 92.5 X 1

Super set

Chins
7 X BW X 3

Behind back row
15 X 115 X 1
12 X 115 X 2

Super set

Seated cable rear flies
15 X 35 X 3


Got and extra rep on BP tonight still waiting for 8 across before upping the weight

Upped P-Rows 10LBS to 150...didn't get 8 across so will hang there until that happens

OHP....dropped my reps to 5's because I was push pressing and i wanted to work on a good lockout

Chins hanging in there at 7 reps

Behind back rows I dropped the weight to 115 but tried for 15 reps across

I'm using my bowflex for cable work so the weights are the band resistance...so take with a grain of salt....but the flies were very effective for hitting my rear delts hard

Good morning squats step ups and sled tomorrow....

[Jtbny]

Nice work Ron and great insight about attacking the moves that "suck". That's where we make the real progress, doing the stuff that makes us uncomfortable. If I only did what I liked Id bench every day Which reminds me I need to add in front squats as soon as I get myself sorted out.

[Marius_Ursus]

Good progress on the benching!

I wouldn't worry too much about what the numbers of the band, bows, or cables say. In my office gym, our cable machine isn't like some kind of Turkish micronized Olympic cable pulley system.

The numbers don't carry over from machine to machine, so the only bench mark I use is, "Did I suck less this week?"

[yaaar]

Looking good Ron, very nice job on those p-rows. Those are pretty difficult for me, which means I should do a lot more of them.

[Leigh07]

Very interested by the sled footage. It looks bloody hard.
Your dog was wagging his tail and had look of like "what you doing?" lol. I bet your neighbours too have a little nosey through the curtains when they hear push that around.

[RT1957]

Nice work Ron and great insight about attacking the moves that "suck". That's where we make the real progress, doing the stuff that makes us uncomfortable. If I only did what I liked Id bench every day Which reminds me I need to add in front squats as soon as I get myself sorted out.

Hi John........glad to hear from you....hope RL is treating you well...I will be bumping your journal in hopes it will inspire you to come back and share your awesome with us....

I might actually mix front and back squats next cycle....start with fronts work my way up then move to back squats....we'll see....I should go back to 5/3/1 soon.....

Thanks again for checking in

Good progress on the benching!

I wouldn't worry too much about what the numbers of the band, bows, or cables say. In my office gym, our cable machine isn't like some kind of Turkish micronized Olympic cable pulley system.

The numbers don't carry over from machine to machine, so the only bench mark I use is, "Did I suck less this week?"

I agree....the body doesn't know if its iron or bars....My bowflex works for these simple cable type exercises real well

Looking good Ron, very nice job on those p-rows. Those are pretty difficult for me, which means I should do a lot more of them.

BOR/prows are challenging for sure. The angle the body is at is a mind phck for us who have had back injuries but I can avoid them and never strengthen my lower back....I'm really enjoying my progress on them....I was surprised how easy the first set was after upping it 10lbs...

Very interested by the sled footage. It looks bloody hard.
Your dog was wagging his tail and had look of like "what you doing?" lol. I bet your neighbours too have a little nosey through the curtains when they hear push that around.

Bene loves the sled.....as far as hard....yes....very....I can tell you this, it's helped dropped my blood pressure drastically with the conditioning work it gives....one time last week I was 102/54 before I started sled work my BP was up in the 130's/80's. Big change in 3 weeks time....it kicks my arse hard.....I pant like an old dog after a run. Plus hopefully it'll help put some mass on my hammies and glutes and quads....There's ton of info and wendler is a big proponent of sled work for conditioning

The sled actually doesn't make much noise since the runners are 4X4's and I'm on concrete...

[RT1957]

Current cycle week 2 lower "C" Good Mornings squats sled

Good Mornings
10 X Bar X 1
5 X 95 X 1 SS 1 Pause Squat
5 X 115 X 1 SS 1 Pause Squat
5 X 140 X 3 SS 1 Pause Squat per set

Squats
10 X 165 X 2
8 X 165 X 1

Sled
20 yards X sled + 115 X 3


Good mornings are getting heavy but still progressing

Squats added in a more high rep day with GM's due to taxing my lower back before squats. Still struggled with 165 for sets of 10. Racked after 8 on the 3rd set due to doing more GM's than squats. I can see how as I raise the weight on GM's how it affects my squats and ability to keep upright. So its a better day to go lighter with more reps. Will work up to sets of 10 on squats.

Sled....not much to say other than it kicks my arse every time....upped the weigh to 115 got it back to the garage after set 3 so 5 more lbs next WO.,......It just rocks me like a boxer got me good.....but the effects are coming to bear. I lost 3 lbs this week without even trying...been eating like a crazy man but the sled work really puts the body in after burn mode....got a great leg pump tonight from this WO....would like to see some progress starting with this move....more than frustarted with both my form issues and inability to put weight on the bar and make the required reps....even missed my sets of 10 with 165....

[mirroroferised]

Those good mornings are getting heavy. Nice job. I love that sled stuff. All the weights and your progression will fall into place and continue to grow but that sled just sounds like a ton of fun.

[RT1957]

Those good mornings are getting heavy. Nice job. I love that sled stuff. All the weights and your progression will fall into place and continue to grow but that sled just sounds like a ton of fun.

Next cycle I'm gonna put GM's on a day I don't squat with any significant weight. I'll have 3 leg days 2 that include both front and back squats and a day of unilateral work. That's where I'll put GM's I will still SS a pause squat at the end of each set but I won't move on to higher weights. There's no way I should be collapsing at 165 I have to think doing heavy GM's before squats is the culprit.

This AM I am wupped.....That sled work is freeking hard on the body....glad today is an off day I really need the recovery after last nights WO.

[Marius_Ursus]

Oh, man, I completely forgot about good mornings! I should go light with those and see if it helps my lumbar along.

Thanks for that reminder!

[RT1957]

Oh, man, I completely forgot about good mornings! I should go light with those and see if it helps my lumbar along.

Thanks for that reminder!

Bear...the heavy GM's was your suggestion for my lumbar weakness....Thanks...it's made a huge difference....I'm at a weight now that it's actually taxing me and I know my back is way better because of them....The mix of RDL, DL's and Good mornings will always be a staple of my WO's....

[Marius_Ursus]

Bear...the heavy GM's was your suggestion for my lumbar weakness....Thanks...it's made a huge difference....I'm at a weight now that it's actually taxing me and I know my back is way better because of them....The mix of RDL, DL's and Good mornings will always be a staple of my WO's....

See, I'm not as coherent as I appear. LOL

I'm glad they worked for you, and now you're paying me back with the same advice.

[doughnutgut]

Been reading the periodization bible. Saying one of the accessories can be good mornings.

Also says about good mornings being horrible.

In two minds to do them or not personally.

Whadya say Ron?

[RT1957]

Been reading the periodization bible. Saying one of the accessories can be good mornings.

Also says about good mornings being horrible.

In two minds to do them or not personally.

Whadya say Ron?

I say yes but not before squats because as you up the weight it will affect your squat. I'd do them after or on DL day as an accessory. This is why I do 3 different Lower and upper days. I want to get in RDL, GM's and DL but I don't want to double up on any of them because of the lower back stress each gives. Plus I need more unilateral work so next cycle will be GM and unilateral work on my 3rd Lb day. Start light and do the same move as RDL but with the weight on your shoulders. I'd also find a place for Front Squats....do them cross armed BB style. Start GM's at the bar and do the 5x5 adding 5LB a WO. Take it slow with them form over weight and keep your back in extension and tight.

[doughnutgut]

I say yes but not before squats because as you up the weight it will affect your squat. I'd do them after or on DL day as an accessory. This is why I do 3 different Lower and upper days. I want to get in RDL, GM's and DL but I don't want to double up on any of them because of the lower back stress each gives. Plus I need more unilateral work so next cycle will be GM and unilateral work on my 3rd Lb day. Start light and do the same move as RDL but with the weight on your shoulders. I'd also find a place for Front Squats....do them cross armed BB style. Start GM's at the bar and do the 5x5 adding 5LB a WO. Take it slow with them form over weight and keep your back in extension and tight.

Will watch some vids.
I heard nasty things about them.
Don't wanna end up in pieces.

Cheers Ron. That was fast.

[EjnarKolinkar]

The mix of RDL, DL's and Good mornings will always be a staple of my WO's....

Sure seem to have been working great for you Ron. Those GM's have worked up so steady, GJ man.

[RT1957]

Will watch some vids.
I heard nasty things about them.
Don't wanna end up in pieces.

Cheers Ron. That was fast.

It's never going to be an exercise were 1 rep max is ever considered. It's a lower back, hammy, glute move. Take it light and ssssslllllloooooooollllllyyyyy add weight....this is the #1 form over weight exercise in the weight lifters bible

If you keep your back locked and in extension...you leave the ego at the door it'll do wonders for ya

Sure seem to have been working great for you Ron. Those GM's have worked up so steady, GJ man.

Now that I made it to big boy plates I won't add weight until I hit 8 reps on my 3 work sets and can do them easy....I'm at 140 for 5's right now....try to add 1 rep per session....every 10 days or so with my program

[RT1957]

GM's....did I say "NEVER" round your back.....because if I didn't say "NEVER" round your back I should say "NEVER" round your back.....

So ugghhh "NEVER EVER EVER NEVER" round your back.....

[Marius_Ursus]

GM's....did I say "NEVER" round your back.....because if I didn't say "NEVER" round your back I should say "NEVER" round your back.....

So ugghhh "NEVER EVER EVER NEVER" round your back.....

OMG...you didn't...

[RT1957]

12 seems to be the number of WO's I can handle in any cycle. I had planned on another round that would equal 18 for this cycle but after my last leg day I'd say I've hit the wall at 12. Moving to deload then into my next cycle.

I will now only program for 12 WO's per cycle....

[yaaar]

GM's....did I say "NEVER" round your back.....because if I didn't say "NEVER" round your back I should say "NEVER" round your back.....

So ugghhh "NEVER EVER EVER NEVER" round your back.....

What happened? Are you alright?!

12 seems to be the number of WO's I can handle in any cycle. I had planned on another round that would equal 18 for this cycle but after my last leg day I'd say I've hit the wall at 12. Moving to deload then into my next cycle.

I will now only program for 12 WO's per cycle....

Sounds like a reasonable plan. You know your body so don't injure yourself. We need to around here!

[RT1957]

What happened? Are you alright?!

.....of course not I'm an OCD Weakling in Recovery

Sounds like a reasonable plan. You know your body so don't injure yourself. We need to around here!

The sled work really kicks my arse.....That last session I was blasted.....my legs are really sore.....kinda feels good.....haven't had DOMS in a while....rolled last night and stretched but today I woke up even more sore....so 1 more day off then to a few Fullbody light WO's