RT1957 Journal #2 4/6/2017

[RT1957]

RT 06/25/2020
RTO60 Week 22
Morning weight: 193.3
Time: 45:12

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

Bench Press
8 X 110 X 1
6 X 125 X 1
4 X 145 X 1
3 X 160 X 1
1 X 176 X 1

Pendlay Rack Rows
5 X 135 X 1
5 X 155 X 1
5 X 165 X 1
6 X 175 X 1

Day 3 for week 22. I started off with 3 sets of pause squats just working on depth and not really worried about pushing weight. I will eventually bring back regular squats after I work on depth and grease the groove.

BP I barely got 176 on my single but will add another LB next session. I set up the safeties so I could do Pendlay rack rows. Felt good to put those back in the lineup. Back tomorrow with box squats off my 1 inch board and some good mornings.

[RT1957]

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

Good stuff going on!

If I continually do some of the Juggernaut training hip rehab program I have less issues. My biggest issue right now is my quad in that leg and the attachment at the hip of the rectus femoris. I tore it as a kid and then again about 2 years ago and since then that has been more the issue than my hip itself. There are time when I feel great and can go for a while but somewhere along the line I tear that quad and it takes about a month for it to clear up again.

[shaneinga]

Nice workout Ron. Good job on those Pendlays and nice single on BP. I miss doing Pendlay. I might throw those back in my routine soon.

[RT1957]

Nice workout Ron. Good job on those Pendlays and nice single on BP. I miss doing Pendlay. I might throw those back in my routine soon.

Thanks Shane...those spotter arms work great for me to do Pendlay's off the rack...

[RT1957]

RT 06/26/2020
RTO60 Week 22 Day 4
Morning weight: 192.7
Time: 33.04

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

Squats
8 X 95 X 1
6 X 115 X 1
4 X 135 X 1
3 X 155 X 1
1+ X 185 X 1 Did 3 reps

Good Mornings
10 X 95 X 1
8 X 115 X 1
6 X 125 X 1

Final day for this 3 week cycle and I need a deload at this point. Not sure what I'll do next week but I'm a bit beat up and tired. I took about a 2 hr nap this afternoon...It's the combination of taking care of the grand kids and the workouts. They take quite a bit out of us during the week. Good day under the bar. I did a reset and just walked up the plates to 185 for 3 reps. I need to figure out how far away from the j-pins I need to put the board. I'm also considering buying a second board to make a small platform. Got all my reps and will work back up from here with the added depth. Good mornings for higher reps today.

Our new house is coming along and I'm anxious to buy equipment but I need to wait for it to be finished and for some barbells to become available. I really want another Ohio power bar and a B&R bar. I found a site that's selling Troy deep dish plates and I might go with them when the time comes. Same tolerance levels as Rouges deep dish plates 2% and ½ the price.

It'll be late August but I can't wait to have my own setup that is designed around how I workout. My SIL gym is great but designed for crossfit. I prefer a power rack and not a wall mount but I still get good work in. Just want my own place setup my way.

[shaneinga]

Nice workout Ron. I am sure it will be nice to get your home gym in place. Hopefully there will be plenty of equipment available by then.

[ElrondHubbard]

I'm looking forward to your home gym too, Ron. It's be a joy to work out in. I've got my own under construction, but it will take a while to finish. In the meantime, jujst think of the grandkids as cardio....

Limitless, never-ending, cardio!

[TM79]

Good looking sessions going on Ron. I can imagine how you are looking forward to the home gym and that has to be exciting to design one according to your needs. Yep, kids are by far the biggest energy sapper of anything I've ever been exposed to...

[RT1957]

Nice workout Ron. I am sure it will be nice to get your home gym in place. Hopefully there will be plenty of equipment available by then.

Thanks Shane I was able to pickup a Rogue B&R bar this weekend. They put some out and I was able to get one before they sold out. My biggest worry was not being able to get a good bar. Rogue is daily putting bars out but they sell out withing a few minutes. I'm glad I got in before they sold out the B&R. I also found a place that is taking orders on Troy wide flange plates. So as soon as I know when I'm moving I'll order those. Racks seem to be available. So I'll order one when I get a date we move to the new house. I also want a Ohio power bar but I haven't seen them put any of those out. Adjustable benches seem to be rare still.

I'm looking forward to your home gym too, Ron. It's be a joy to work out in. I've got my own under construction, but it will take a while to finish. In the meantime, jujst think of the grandkids as cardio....

Limitless, never-ending, cardio!

Oh yes they are...I'm looking forward to seeing your new gym!!

Good looking sessions going on Ron. I can imagine how you are looking forward to the home gym and that has to be exciting to design one according to your needs. Yep, kids are by far the biggest energy sapper of anything I've ever been exposed to...

Thanks Trent...I'm getting antsy because I know the time is coming but not soon enough...Kids, yes they are a handful...but I wouldn't have it any other way. I moved here because of them more than any other reason.

[shaneinga]

Good to hear you were able to snag that Rogue bar. That looks like a solid all around bar.

[RT1957]

Good to hear you were able to snag that Rogue bar. That looks like a solid all around bar.

From the reviews it's basically the Ohio power bar with a less aggressive knurl. But a more aggressive knurl than the regular Ohio bar

[RT1957]

RT 07/06/2020
RTO60 Week 24 Day 1
Upper A
Morning weight: 193

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

Warm-ups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 X 2.5 total

Upright Rows
10 X Bar X 1
8 X 55 X 1
6 X 65 X 1

Rear Delt Rows
10 X Bar X 1
8 X 55 X 1
6 X 65 X 1


Bench Press
20 X Bar X 1
8 X 110 X 1
6 X 125 X 1
4 X 145 X 1
3 X 160 X 1
1 X 178 X 1
5 X 135 X 3

Pendlay Rack Rows
5 X 135 X 1
5 X 155 X 1
5 X 165 X 1
5 X 175 X 1

Assisted Pull-Ups
6 X BW-GB X 3

Day 1 for week 24 and I'm going back to a 4 day upper/lower split. It's international BP day so That was the main move. I did start out with some upright and rear delt rows to get my shoulders warmed up and to get some direct delt work in.

BP I'm on the 86431 rep scheme with 3 back off sets today. I'm also adding 1 LB per session to the top BP set. I hit 178 today with no issues.

Pendlay rack rows and assisted pull-ups for some back work. I'll do the same rep scheme tomorrow on Squats and I'll also do my RDL's tomorrow.

[Cantplankwell]

Looking forward to seeing your home gym set up!

Have you tried American Barbell?, i have a 20kg (IWF Regulation)Oly training bar I use for everything. I have used eleiko plates and bars and this bar is nearly as good, cheaper than Rogue. I am pretty sure American is from California as well.

Got some good work going on in here as well.

Oh BTW, you play guitar dont you? I bought an acoustic this past winter and I am enjoying it immensely, not really good at it, but starting to get along.

[RT1957]

Looking forward to seeing your home gym set up!

Have you tried American Barbell?, i have a 20kg (IWF Regulation)Oly training bar I use for everything. I have used eleiko plates and bars and this bar is nearly as good, cheaper than Rogue. I am pretty sure American is from California as well.

Got some good work going on in here as well.

Oh BTW, you play guitar dont you? I bought an acoustic this past winter and I am enjoying it immensely, not really good at it, but starting to get along.

Hi CPW...I'll check ABB out. Yes I play guitar...although not very much anymore. What acoustic model did you pickup?

[RT1957]

RT 07/07/2020
Week 24 Day 2
Morning weight: 194.4
Time: 38:53

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

Box Squats
10 X Bar X 1
8 X 115 X 1
6 X 135 X 1
4 X 155 X 1
3 X 185 X 1
1+ X 205 X 1 Got 3
5 X 155 X 3

RDL
5 X 155 X 1
5 X 185 X 1
5 X 205 X 1

Week 24 Day 2 Lower A Box squats and RDL's. I'm going to hold myself at these weights on box squats until I can get 8 with 205 on the + set. I did get 3 today but I need to own this weight before the next bump. RDL's will be bumped next week and I will be back Friday to run the first 5 sets of Box squats with no back offs on Friday. I'll try for 5 at 205 then.

I'm off tomorrow and I'll be back Thursday with my upper B day. I might run a 531 day for my second bench day to have something to follow.

[RT1957]

Looking forward to seeing your home gym set up!

Have you tried American Barbell?, i have a 20kg (IWF Regulation)Oly training bar I use for everything. I have used eleiko plates and bars and this bar is nearly as good, cheaper than Rogue. I am pretty sure American is from California as well.

Got some good work going on in here as well.

Oh BTW, you play guitar dont you? I bought an acoustic this past winter and I am enjoying it immensely, not really good at it, but starting to get along.

CPW I was able to score some resistance bands from ABB...I'm starting to try and fill in some of the smaller things I can get for now and worry about my rack and weights when I know I can ship them there

[ElrondHubbard]

From the reviews it's basically the Ohio power bar with a less aggressive knurl. But a more aggressive knurl than the regular Ohio bar

Looking at the specs, it's one heavy-duty bar! I think you'll like the bare steel, especially in your rather dry climate. I've been using my Castro Bar since March, and it's developed no hint of a patina yet. I still like it as much as when I first used it.

You're putting some nice work in. When you do get your own gym set up, you'll be well prepared!

[RT1957]

Looking at the specs, it's one heavy-duty bar! I think you'll like the bare steel, especially in your rather dry climate. I've been using my Castro Bar since March, and it's developed no hint of a patina yet. I still like it as much as when I first used it.

You're putting some nice work in. When you do get your own gym set up, you'll be well prepared!

I will like the bare steel. I had a bare steel Ohio Power Bar at my old house and I like that there's no coating between the hands and the bar. I do think it will hold up well here. Castro bar is a nice bar too. Sort of a bare steel Ohio bar.

[RT1957]

RT 07/09/2020
Week 24 Day 3
Morning weight: 193.7

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

Warm ups

PVC Rotations & Dislocations
30 total

RC
Waves & Flies
30 total

Side Lateral Raise
10 X 15 X 3

Rear Lateral Raises
10 X 15 X 3

Bench Press
5 X 105 X 1
5 X 115 X 1
3 X 125 X 1
5 X 135 X 1
5 X 140 X 1
5 X 145 X 1
FSL
5 X 135 X 3

Bent Rows
5 X 135 X 1
5 X 155 X 3

Assisted Pull-Ups
6 X BW-GB X 3

Good day under the bar. Started off with some light shoulder work to get warmed up for Bench. This being my second BP day of the week I went with a 531 style rep scheme plus FSL. I will put this on the 1lb per week method and just ride it as long as possible. I'm not running regular 531 just the 5 day and bump the weight each week.

Bent rows and assisted pull-ups for some back work. Box squats tomorrow along with Good Mornings

[RT1957]

RTO60 07/10/2020
Week 24 Day 4
Lower B
Morning weigh in: 194.4
Tim: 27:48

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

Box Squats
8 X 115 X 1
6 X 135 X 1
4 X 155 X 1
3 X 185 X 1
1+ X 205 X 1 Got 4

Good Mornings
5 X 135 X 3

Last day for week 24 and all went as written. I got 1 more reps on squats with 205 but I need to really own this weight before the next bump so I need to keep working these weights for a while. Good mornings for some PC work.

[shaneinga]

2 good workouts Ron. Moving some good numbers on the squats. I see you added in some GMs as well. Thumbs up on those. I am hoping to get them back in my routine soon.

[TM79]

Great looking sessions going on in here Ron. I like that you switch between 531 and 86431. That has to be a good shock to your system and keep those muscles adapting. Wish I could help you on the barbell front but I'm still using the one that I bough on craigslist 6 years ago. LOL! Keep up the great work my friend!

[RT1957]

2 good workouts Ron. Moving some good numbers on the squats. I see you added in some GMs as well. Thumbs up on those. I am hoping to get them back in my routine soon.

Thanks Shane...GM's keep ya honest for sure but I do like doing them...

Great looking sessions going on in here Ron. I like that you switch between 531 and 86431. That has to be a good shock to your system and keep those muscles adapting. Wish I could help you on the barbell front but I'm still using the one that I bough on craigslist 6 years ago. LOL! Keep up the great work my friend!

I like to switch between the two it keeps it fresh...I need to do the same with squats. The barbell front will loosen up. I did get the B&R bar so I'll be set. A second bar will be great when they come available.

[RT1957]

RT 07/14/2020
RTO60 Week 25 Day 1
Morning weight: 189.4
Time: 55:28

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
3 X 205 X 1

Bench Press
8 X 110 X 1
6 X 125 X 1
4 X 145 X 1
3 X 160 X 1
1 X 179 X 1

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

I missed yesterday due to waiting for my Rogue B&R bar to show up so I did a full body today

I did lose a rep on Box squats and only got 3 I will continue to work with these weights and I will break through . BP went OK 179 went up slow and I did hit the right spotter arm which always upsets the flow of the lift. I finished with 4 sets of rows. Of tomorrow and back at it Thursday.

Equipment update. My Rogue B&R bar showed up Monday. I'm leaving it in the box until I get my own gym setup. I also ordered my Troy wide flange plates and I found a fractional 5LB plate set on ebay for $39. Ordered adjustable DB's. I was able to score a Rep fitness AB-3100 adjustable bench. I also ordered some bands through American Barbell and they came today. I'm waiting for Rep to get their 4100 series racks back in stock and their FB-5000 flat bench and I'll pretty much be through with what I'll need I do still want to get a bare steel Ohio power bar and probably a Xmark EZ curl bar when they come back in stock. Flooring must go down first. We did a walk through on the new home with the electrician and our agent thinks 5-6 weeks we should be ready to close

[PtReyesGreg]

Nice workout today Ron.

I'm jealous of your new equipment list. I'd be like a kid at Christmas with all of those goodies.

[shaneinga]

Nice workout Ron. I like your list of gym goodies. Rep Fitness makes some nice stuff. What kind of adjustable dumbbells did you go with?

[RT1957]

Nice workout today Ron.

I'm jealous of your new equipment list. I'd be like a kid at Christmas with all of those goodies.

Thanks Greg....you seem to have a nice room full of toys

[RT1957]

Nice workout Ron. I like your list of gym goodies. Rep Fitness makes some nice stuff. What kind of adjustable dumbbells did you go with?

I ordered a set of adjustable DB's through wallmart. 105lb total so 52.5 per DB is what they'll go up to. I'll buy some additional 10lb plates in the future if I want them to go heavier. It's one of those with the spin collars and 1" plates. I will pick up another pair of handles so I can have 2 set up at a time. I pretty much use DB's only for laterals and arm work. I didn't want to spend money on power blocks or bowflex DB's. I'd rather spend that extra cash on better equipment, rack, bars...etc

[RT1957]

RT 07/16/2020
Week 25 Day 3
Morning weight: 189.4

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

Warmups
PVC Rotations & Dislocations
30 total

RC
Waves & Flies
30 total

Upright Rows
10 X 55 X 1
8 X 60 X 1
6 X 65 X 1

Rear Delt Rows
10 X 55 X 1
8 X 60 X 1
6 X 65 X 1

Bent Rows
8 X 135 X 1
8 X 145 X 1
8 X 155 X 1

Bench Press
5 X 105 X 1
5 X 115 X 1
3 X 125 X 1
5 X 136 X 1
5 X 141 X 1
5 X 146 X 1
FSL
5 X 136 X 3

Assisted Pull-Ups
6 X BW-GB X 3

Started off today with both shoulders and back work before jumping into bench press. All went as written and next week we'll bump those BP weights another LB. Finished with some V-Bar pull-ups. Box squats tomorrow

[shaneinga]

Nice workout Ron.

That looked like a very effective one.

10-4 on the DBs. Sounds like a great option.