RT1957 Journal #2 4/6/2017

[RT1957]

I like the idea of throwing those paused squats in there. And yeah, I strongly believe that the environment around you can make inflammation better or worse. Sounds like you've found a good place.

I'll go with it!!! Pauses are going to be in there and I will keep box squats too... I'm trying to squat every session even if it's just for a few sets just to grease the groove and learn the move again. Box squats will be the strength move still for a while. I'm going to move that to the 86431 scheme too

Agree to all of this. Pause squats are excellent for building squat weight and I'm now a firm believer that your environment can cause inflammation. Nice looking session Ron!

I'm going with it. It's much cooler here and I don't feel so wasted after a workout...I'm also not really working the way I usually do when I have my own setup. So we'll see what happens then

That was a great session, Ron. I also agree the environment can aggravate inflammation as well as using pause squats to develop strength.

Thanks Bear!!...Pauses will be worked up slowly...I'm going to have to run with the environment theory...

[RT1957]

RT 06/08/2020
RTO60 Week 20 Day 1
Morning weight: 187

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 120 X 1
3 X 145 X 1
3 X 165 X 1
3 X 195 X 1

Bench Press
8 X 105 X 1
6 X 120 X 1
4 X 140 X 1
3 X 155 X 1
1 X 171 X 1

Bent Rows
5 X 135 X 1
5 X 150 X 1
5 X 160 X 1
5 X 170 X 1

Good day under the bar. I moved the last 3 sets to 3's this week on box squats as I push forward. I'm not really running Madcow anymore but using the weight progression scheme for box squats.

Bench press I moved to a 86431 rep scheme and I'm also only pushing that last set 1lb per session for as long as I can. I'm really missing doing Incline BP as an accessory but will get back to that later this summer.

Rows and a set of triceps ext and DB curls to finish. I will pause squat tomorrow as well as RDL's and DB bench press plus some accessories




RT 06/09/2020
RTO60 Week 20
Morning weight: 189.7

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Pause Squats
3 X 115 X 3

RDL
5 X 155 X 1
5 X 175 X 1
5 X 205 X 1

DB Bench Press
20 X 30 X 1
7 X 50 X 3

Assisted Pull-Ups
8 X BW-GB X 4

Day 2 for my week 20 and I'm trying to do some squats every workout. 3 sets of 3 on the pause squats today just working mobility...or the lack there of....RDL's I bumped all the sets and will work from here. DB Bench press and some assisted pull-ups to finish a light full-body workout

Time: 40:11

[TM79]

Couple of good looking sessions there Ron. I like that 8-6-4-3-1 progression. Glad its cooler there and you are able to get more quality work done without being smoked by the heat/humidity. The brutal summer heat and humidity finally arrived here in the last two weeks and man, it is always an adjustment...

[shaneinga]

2 nice workouts Ron. Madcow definitely has a way of beating you down. Looks like you are getting in good reps in here. Definitely jealous of the 61 degree temps up there.

[ElrondHubbard]

Good stuff, Ron. You're packing a lot of quality volume into a reasonable workout length. It actually looks like fun!

[RT1957]

Couple of good looking sessions there Ron. I like that 8-6-4-3-1 progression. Glad its cooler there and you are able to get more quality work done without being smoked by the heat/humidity. The brutal summer heat and humidity finally arrived here in the last two weeks and man, it is always an adjustment...

I don't think it ever gets really hot here...maybe in August but most mornings are still in the 40's and got to 80 today in the afternoon. It is a little more humid here than were I lived in CA....86431 gives me work in every rep range and I just like it...

2 nice workouts Ron. Madcow definitely has a way of beating you down. Looks like you are getting in good reps in here. Definitely jealous of the 61 degree temps up there.

I think I just got tired of doing just 5's more than I was getting beat up. I was only in week 3 so still not overly aggressive yet. I just like 86431 and will move to that soon on box squats...

Good stuff, Ron. You're packing a lot of quality volume into a reasonable workout length. It actually looks like fun!

Thanks Dave!! I'm enjoying my son-in-laws setup for now....I do miss Incline BP but will get back to it later this summer....that's if I can find a bar or weights...everything is still not available

[RT1957]

RT 06/11/2020
RTO60 Week 20 Day 3
Morning weight: 192.3
Time: 54:47

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Pause Squats
3 X 115 X 1
3 X 135 X 1
3 X 145 X 1

Bench Press
8 X 95 X 1
6 X 115 X 1
4 X 140 X 1
3 X 155 X 1
1 X 172 X 1

Pendlay Rack Rows
5 X 135 X 1
5 X 150 X 1
5 X 160 X 1
6 X 170 X 1

Arnold Press
8 X 30 X 3

Rear Lateral Raises
10 X 30 X 3

Push-Ups
8 X BW X 3

Assisted Pull-Ups
8 X BW-PB-3

Day 3 for week 20 and all went as written. Pause squats as part of my warm-up for 3 sets to grease the groove and learn the move

86431 On Bench Press and I bumped the single to 172 and got it easy. I was closing in on 200 last time I ran this rep scheme so I'm expecting to get those singles for a while. Rows I'm keeping the weight at 170 until I hit 175 on bench press then I'll bump Rows

Arnold press, rear lateral raises, push-up and pull-ups to finish





RT 06/12/2020
RTO60 Week 20 Day 4
Morning weight: 191.1
Time: 41:57

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

Squats
8 X 115 X 1
6 X 135 X 1
4 X 150 X 1
3 X 165 X 1
1 X 205 X 1
3 X 150 X 3

Good Mornings
5 X 115 X 3

Push-Ups
8 X BW X 3

Pull-Ups
8 X BW-GB X 3

Last day for week 20 and I changed the rep scheme for box squats to the 86431. I really like this rep scheme and it keeps things interesting. Good mornings I raised the weight at 115. I had worked up to 185 the last time I had them in my program so I will slowly try to get back there with them. 3 sets of push-ups and pull-ups to finish

[ElrondHubbard]

A lot of stuff going on, and good progress being made. Interesting how you're keeping your bench press ahead of your rows. It's the opposite for me. My rows consistently out pace my bench. Is this a conscious choice, is is it just how you're constructed?

[RT1957]

A lot of stuff going on, and good progress being made. Interesting how you're keeping your bench press ahead of your rows. It's the opposite for me. My rows consistently out pace my bench. Is this a conscious choice, is is it just how you're constructed?

I'm holding my rows at 170 until I hit a single on BP at 175 then I'll bump rows up to 175 and hold them there until I get to 180 on BP then I'll bump them to 180....etc...my rows are actually stronger than my bench...I'm only getting a single on BP at 172 and doing 5's at 170 on rows without issue.

I'm adding 1lb per workout on BP on that single and I hold the opening sets until I hit that next 5lb increment then they all get bumped 5. My way of progressing from the bottom up...in the tradition of Madcow but running this rep scheme. More volume at the lower percentages then work up to a single...

[PtReyesGreg]

I really like the looks of your workouts now Ron. In particular that 86431(3) rep scheme sounds like a good one. I'll have to try that I think.

I'm glad you're feeling less inflammation in Idaho. I noticed the same thing when I moved to Grass Valley. Maybe it's a combo of lower humidity and higher elevation? In any case less inflammation is always welcome.

[shaneinga]

Nice work Ron. I can understand that hate for the 5s. LoL. That is what I am doing a lot of as well.

Nice good mornings as well!

[TM79]

Excellent job on those last two sessions Ron! Solid work across the board! Interesting how you hold your weight on rows to keep them balanced with your bench strength. I usually just roll with it if one lift is stronger than the other.

[RT1957]

I really like the looks of your workouts now Ron. In particular that 86431(3) rep scheme sounds like a good one. I'll have to try that I think.

I'm glad you're feeling less inflammation in Idaho. I noticed the same thing when I moved to Grass Valley. Maybe it's a combo of lower humidity and higher elevation? In any case less inflammation is always welcome.

Thanks Greg...That rep scheme is based off a old school bodybuilding routine and it's kinda touches upon each rep range...you get a couple of volume sets a couple of strength sets and a single. I'm going with the elevation as having an effect on my inflammation.

Nice work Ron. I can understand that hate for the 5s. LoL. That is what I am doing a lot of as well.

Nice good mornings as well!

5's are fine for a few sets....5 sets of anything can get boring...I like good mornings but because I have such long femurs I have to bend my knees to keep the bar over center foot. I think of them as an RDL with the weight on my back

Excellent job on those last two sessions Ron! Solid work across the board! Interesting how you hold your weight on rows to keep them balanced with your bench strength. I usually just roll with it if one lift is stronger than the other.

My rows are a lot stronger than my bench so I'm playing catch up by pushing the bench and holding the rows back. I'll make a 15LB jump to 185 on rows and hold them there until Bench catches up. My SIL gym doesn't have enough change plates for me to setup 2 bars and make those small bumps on both and continue to super set them

[RT1957]

RT 06/16/2020
RTO60 Week 21
Morning weight: 192.3
Time: 1:15:33

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
8 X 115 X 1
6 X 135 X 1
4 X 155 X 1
3 X 185 X 1
1 X 210 X 1

RDL
5 X 155 X 1
5 X 185 X 1
5 X 210 X 1

Bench Press
8 X 105 X 1
6 X 120 X 1
4 X 140 X 1
3 X 155 X 1
1 X 173 X 1

Bent Rows
5 X 135 X 1
5 X 150 X 1
5 X 160 X 1
5 X 170 X 1

DB Bench Press
8 X 50 X 3

Assisted Pull-Ups
8 X BW-GB X 4

I missed yesterday due to my daughter being sick and not being able to use the gym at their house. So I mixed yesterday with today and spent a little more time in the gym than normal for me. Good day under the bar. Box squats running 86431 is much more fun than a 5x5. I enjoy working up to a single and also getting a few reps in at the lower intensities. I didn't do any back off sets today due to having more over all volume with RDL's. Included in this day. Bench and rows went as written and I will add 1 more lb on Thursday to Bench and continue with the 1lb gain per workout as long as I can. DB Bench and pull-ups would be on day 2 so I included them today. I'll be off tomorrow and be back on Thursday.

[shaneinga]

Another good one put in Ron. Those bench and row numbers are looking really good. Solid single on those box squats at 210 also!

[RT1957]

Another good one put in Ron. Those bench and row numbers are looking really good. Solid single on those box squats at 210 also!

Thanks Shane the weights are slowly creeping back up

[RT1957]

RT 06/18/2020
RTO60 Week 21
Morning weight: 191.3
Time: 48:04

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Pause Squats
3 X 115 X 1
3 X 140 X 1
3 X 150 X 1

Bench Press
8 X 95 X 1
6 X 115 X 1
4 X 140 X 1
3 X 155 X 1
1 X 174 X 1

Pendlay Rack Rows
5 X 135 X 1
5 X 150 X 1
5 X 160 X 1
6 X 170 X 1

Just the basics today. Pause squats didn't go too well. My left leg is very tight this week and its been giving me issues this week so I tried to get parallel but it was not the best day for pause squats. Bench Press went as written as did rows. I took out all the accessories today as I felt that the 3 compounds was enough for this day. Box squats and good mornings tomorrow

[RT1957]

RT 06/19/2020
RTO60 Week 21 Day 4
Morning weight: 192.1
Time: 45:24

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

Squats
8 X 115 X 1
6 X 135 X 1
4 X 160 X 1
3 X 190 X 1
1 X 215 X 1
3 X 160 X 3

Good Mornings
5 X 125 X 3

Push-Ups
9 X BW X 1
6 X BW X 1

Pull-Ups
10 X BW-GB X 1
6 X BW-GB X 1

Box squats today went well. I'm going to try to continue to push that single to 2pps then start to work reps at that weight. Good mornings and just a couple sets of push-ups and pull-ups to finish.

[TM79]

Solid sessions this week RT! Sorry to hear that the leg has been bothering you. Hopefully that will be on the mend soon. Way to get after it!

[RT1957]

Solid sessions this week RT! Sorry to hear that the leg has been bothering you. Hopefully that will be on the mend soon. Way to get after it!

The left leg will be a day to day thing unless I get a hip replacement. I also keep tearing my quad up by the hip. It doesn't take much for that tendon to let go at this point. That hip is a mess. There are days when it feels normal but one wrong twist or just stepping down out of my truck can set it off. Lots of stretching helps but I feel like I'm constantly working out at times between sessions and prehab/rehab...One of the reasons I box squat and just started to try pauses again.

[ElrondHubbard]

The left leg will be a day to day thing unless I get a hip replacement. I also keep tearing my quad up by the hip. It doesn't take much for that tendon to let go at this point. That hip is a mess. There are days when it feels normal but one wrong twist or just stepping down out of my truck can set it off. Lots of stretching helps but I feel like I'm constantly working out at times between sessions and prehab/rehab...One of the reasons I box squat and just started to try pauses again.

That's got to be frustrating. Wish I had wisdom to impart, but all I can do is hope for the best, right along with you.

[RT1957]

That's got to be frustrating. Wish I had wisdom to impart, but all I can do is hope for the best, right along with you.

There's not much to say. I don't want a hip replacement so I work around it as much as possible...

[RT1957]

RT 06/22/2020
RTO60 Week 22 Day 1
Morning weight: 190.1

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
8 X 115 X 1
6 X 135 X 1
4 X 160 X 1
3 X 190 X 1
1+ X 205 X 1 Got 3 reps

Bench Press
8 X 105 X 1
6 X 120 X 1
4 X 140 X 1
3 X 155 X 1
1 X 175 X 1

Bent Rows
5 X 135 X 1
5 X 155 X 1
5 X 165 X 1
5 X 175 X 1

Day 1 for week 22. I've decided to hold the weight at 205 on squats for a few session and build some reps with that weight. I don't have safeties and I want to be sure with each weight jump that I can get at least 1 rep. I did get 215 last week for a rep but wasn't feeling great about another weight jump. So I backed off and will build some reps before the next jump.

Bench press went well. 1Lb per session is working great for now. I will also pause the weight on there when I feel like I'm getting close to failing. Because I hit 175 on Bench I upped my weight on rows. I will now make a 5LB bump to the opening 4 sets and work towards a 180 single. Some pause squats tomorrow and RDL's along with a few sets of DB bench and pull-ups

[shaneinga]

Nice workouts Ron. Sorry to hear your hip is giving you such grief. I don't know if you remember Shawn from on here but I follow him on IG and he had the procedure done and has bounced back really well. He had it done some time in January and was front squatting 225 for reps about a week back. I know every surgery is different, but there is life after for training when you get it done.

[RT1957]

Nice workouts Ron. Sorry to hear your hip is giving you such grief. I don't know if you remember Shawn from on here but I follow him on IG and he had the procedure done and has bounced back really well. He had it done some time in January and was front squatting 225 for reps about a week back. I know every surgery is different, but there is life after for training when you get it done.

I remember Shawn...Don't know what to say I really don't want to have my hip replaced but I appreciate the thoughts.

[RT1957]

RT 06/23/2020
RTO60 Week 22
Morning weight: 193.3
Time: 15:00

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
8 X 95 X 1
6 X 135 X 1
4 X 160 X 1

Just bought a 1 inch thick board to give me extra depth on my box squat. It made a difference!! I'm going to do a slight reset and start working at this depth. Surprising how that 1 inch made a difference and showed how weak I am as I get lower. I'm hoping this will help me when I pull the bench away and feel that extra inch of depth.

[PtReyesGreg]

Nice job on the box Squats Ron! It's good to play around with different depths like that...although I usually go with higher depths when I can.

[ElrondHubbard]

RT 06/23/2020
RTO60 Week 22
Morning weight: 193.3
Time: 15:00

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
8 X 95 X 1
6 X 135 X 1
4 X 160 X 1

Just bought a 1 inch thick board to give me extra depth on my box squat. It made a difference!! I'm going to do a slight reset and start working at this depth. Surprising how that 1 inch made a difference and showed how weak I am as I get lower. I'm hoping this will help me when I pull the bench away and feel that extra inch of depth.

Interesting. I wonder if that might help your hip as well...

Good stuff going on!

[shaneinga]

Nice workout Ron. Good to hear that board made a difference.

[RT1957]

Nice workout Ron. Good to hear that board made a difference.

Just more of a check out how the board works session. That inch makes a difference. I'll put it into play tomorrow when I do my second box squat day. I also hope I didn't make you feel like I was blowing you off about hip surgery. I'm just not quite there in my head about having a replacement. But I do appreciate your suggestion and thoughts and it shows you care. Thank you!!