RT1957 journal

[RT1957]

2016 Cycle 1 W1
Squats 40 Reps >=70%
Morning weigh in: 186.4

Reps X Weights X Sets

Warmups

Triset
BW Squats
10 X BW X 2

Hip Thrusts
10 X BW X 2

Back Ext
10 X BW X 2

Squats
WU's
3 X 115 X 1
3 X 145 X 1
Work Sets
40 reps >= 70%
4 X 165 X 1
4 X 175 X 1
4 X 185 X 1
4 X 195 X 1
6 X 205 X 1
4 X 185 X 1
4 X 175 X 1
5 X 165 X 2

RDL
8 X 155 X 3

Leg Press
6 X 265 X 3

Step Ups
5 X 70 X 3

Vids
Squats 6 X 205


I going with the 40 reps >= 70% for my first squat workout each micro cycle. I will make my top set a + set as the goal originally was 10 sets of 4 but when I got to 205 I wanted to see if I could eek out a couple more...

Ran a pyramid starting at 165 = 70% of my est 1 rep max(235) based on 12 reps at 185 minus Wendlers % he takes away.

RDL upped to 155 will need to work at this weight to clean up reps

Wide stance leg press I hit a weight that is challenging so I will be at 265 for a few sessions...will work up to 8's across

Finished with step ups. I also upped the weight on this move to force balance between my legs. My goal is 1pps for 3X8...I'm at 70lbs today and got 3 X 5 so it's a ways off but I have target...

Good workout all around I'll be off tomorrow then 531 OHP on Monday

[raynerd]

Killer work Ron! 205 x 6 after all the squats leading up is great! Tons of volume then throw in the RDL's, Stepups and legpress!

[SteveWright1]

excellent work getting those 40 reps at that % Ron
6 reps at 205lb , great idea to push yourself for a couple extra at the top weight of the day on squats
hopefully that made the 4 reps at 185 seem like a walk in the park for you afterwards

[RT1957]

Killer work Ron! 205 x 6 after all the squats leading up is great! Tons of volume then throw in the RDL's, Stepups and legpress!

It was a fun workout...different to try for a set of reps at certain %....lots of volume and lots of intensity....lets see how we respond to that....I will be upping the weigh 5lbs next session and try to watch today's reps

Step ups are my new focus for single leg work....they were tough today after all the squats and other accessories...but that's why I put them last to make them extra hard.....

excellent work getting those 40 reps at that % Ron
6 reps at 205lb , great idea to push yourself for a couple extra at the top weight of the day on squats
hopefully that made the 4 reps at 185 seem like a walk in the park for you afterwards

Thanks Steve...I think I'll be running this for a while....I'm liking the work load

[fittofattofit]

I thought tracking would be boring but I'm into it for now and I'm see how easy it is for me to hit my macros without having to eat like a elephant and I don't need supplements to get my protein needs in. It's been eye opening to see what eating out does to macros....

As far as weight. I am naturally a weakling and gaining muscle weight isn't easy for me. Gaining weight is no problem it just seems to go in the waist line and not in the legs and @$$. I'm comfortable at mid 180's for now...we'll see as this year progresses if I can put on good weight and/or recomp a little at this weight...I still have a good hand full of fat around my gut even at this weight....my legs are so far behind all my weight is upper body

Workout on the whey

I agree that tracking does open your eyes .... one thing that amazed me was how much I consumed when I was snacking

Really nice and deep on those squats Ron and plenty of work to grow those legs

[RT1957]

I agree that tracking does open your eyes .... one thing that amazed me was how much I consumed when I was snacking

Really nice and deep on those squats Ron and plenty of work to grow those legs

No doubt I love chocolate...60-70% dark....that can add up fast because I can eat a bunch without thinking about it....tracking also made me realize how many calories are in nuts....crazy high for so little...so I've backed way off of them...

Morning weigh in: 185.6

Off today.....yardio will be on the schedule.....hoping for rain ......I'll watch about 5 minutes of the 49er game just enough to make me puke Jed Yorks name out in disgust and then I'll go back to syfy for the Twilight zone marathon....

[shaneinga]

Great looking workout Ron. Squats looked solid, lots of reps at some great weight.

I like those step ups, that is some great weight on those!

[RT1957]

Great looking workout Ron. Squats looked solid, lots of reps at some great weight.

I like those step ups, that is some great weight on those!

It took a lot of encouragement from others here for me to break through a lot of mental baggage with squats...So onward and upwards....step ups yesterday were very challenging...first I added a lot of squat reps before I got to them then I upped the weight to 70....the first rep I almost failed I had to regroup and really force my left leg to get that first rep...after that my CNS got the response and I was able to get 5 but it will take a few session to make the next jump....

They are such a good move for a lot of reasons...left to right strength balance....single leg stability and they are good cardio work too....the little besterds get me freekin huffin and puffin....

[wishiwasdivin]

Nice work with 205x6 squat man. I heard you telling yourself it's like 135, the mental part of lifting will sure defeat you if you let it.

[RT1957]

Nice work with 205x6 squat man. I heard you telling yourself it's like 135, the mental part of lifting will sure defeat you if you let it.

Yes it can....I still respect squats instead of fear them....I also started doing higher reps so that when I make a jump in weight I know I won't fail...If I can get 6 with 205 then I can get 2 or 3 with 210....I'm probably not gonna get pinned on the first rep and that for me has made the difference. In my mind I need to own a weight before I'll go up....6 at 205 says I can go to 210 without fear of failure...

[wishiwasdivin]

Yes it can....I still respect squats instead of fear them....I also started doing higher reps so that when I make a jump in weight I know I won't fail...If I can get 6 with 205 then I can get 2 or 3 with 210....I'm probably not gonna get pinned on the first rep and that for me has made the difference. In my mind I need to own a weight before I'll go up....6 at 205 says I can go to 210 without fear of failure...

That's a good way to look at it

[RT1957]

That's a good way to look at it

It's been working for me so I'll go with it.........

[mirroroferised]

Nice job on those squats the other day. 6 reps at 205 is great!!

[Plateauplower]

Great leg session there and way to keep the weight in check over the holidays!

[RT1957]

Nice job on those squats the other day. 6 reps at 205 is great!!

Thanks Dave it felt good to get those reps

Great leg session there and way to keep the weight in check over the holidays!

Thanks Tim....I really tried hard to be good during the regular days but I did let go on the holidays...so the few days of partying didn't cause too much damage....now there's still a bunch of goodies left over sitting around so I will have to be good about dealing with them

[DocJekyll]

Nice work on those squats Ron. Love the volume. How long would you guess your rest periods where for that marathon pyramid?

oh, I hear Chip Kelly is looking for a job......

[RT1957]

Nice work on those squats Ron. Love the volume. How long would you guess your rest periods where for that marathon pyramid?

oh, I hear Chip Kelly is looking for a job......

1 minute on the first few sets 2 before the 205 set then 1 - 1 1/2 on the way back down...The whole WO took just over an hour

Why would any great coach want to work for the 49ers....they stifle those who work for them.....The organization is a joke....they took one of their best assistants and put him a bad place then fired him now they don't have a great defensive line coach or a quality head coach....Yet they still have Baalke and York trying to make football decisions they have no concept of....Look at our draft picks...busts....

[PtReyesGreg]

Nice workout yesterday Ron. I like the way you target the # of reps above a given percentage like that. It seems like a great way to get some quality work in. Nice start to the year.

[MooseTequila]

Holy Squatman... nice volume load on dem der squats Ron!

BTW... Fcuk Jed York with something sharp! I want to spot him on a 300 lbs press...

[RT1957]

Nice workout yesterday Ron. I like the way you target the # of reps above a given percentage like that. It seems like a great way to get some quality work in. Nice start to the year.

That's all John 's Idea I took and ran with. I thought it sounded like a great plan and it gives me options from workout to workout to adjust reps schemes as I see the need to.

Holy Squatman... nice volume load on dem der squats Ron!

BTW... Fcuk Jed York with something sharp! I want to spot him on a 300 lbs press...

Thanks Moose....I'm liking the volume and options it allows

York and Baalke are both to blame for what happened...Tomsula was propped up like the kingpin to be bowled over when it all fell apart. The guy was handed a turd and they wanted a gold ring from it....amazing....not to mention he was better suited as a assistant coach....not his fault they offered him 10mil....he walks away floating nicely except the BS he had to go through....I guess for 10 mil that could be livable

Workout on the Whey

[RT1957]

2016 Cycle 1 W1
531 OHP 5+ day
Morning weight: 188.6

Reps X Weight X Sets

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

OHP Super set Chins

OHP
WU
5 X Bar X 1
5 X 55 X 1
5 X 65 X 1
3 X 70 X 1
Work sets
5 X 85 X 1
5 X 95 X 1
5+ X 105 X 1 got 6

Chins
5 X BW X 6

Incline BP Super set Inverted Rows

Incline BP
15 X Bar X 1
10 X 120 X 1
6 X 130 X 1
4 X 140 X 1
12 X 105 X 1

Inverted Rows
10 X BW X 4

Triset Close Grip BP - EZ Reverse Curls – TRX Delt Flies

CGBP
6 X 125 X 3

EZ Reverse Curls
8 X 65 X 3

TRX Delt Flies
8 X BW X 3

OHP is the only move I'm staying with running 531. Today was 5+ day got 6 probably could have gotten a couple more but I had a lot of volume left to do in the WO . Chins matching OHP I need to add reps to chins 5's are very doable

Incline BP I upped the weight 5lb per set on the first 3 sets got my 10 with 120 but only got 6 and 4 with 130 and 140. I did get my 12 on my drop set so I will raaise that up 5lb next session. I need to get 10 8 6 12 for the other sets to go up. So I need those 4 reps in the middle 2 sets.

CGBP is hard for me so I know there's weakness that needs to be addressed. 6 reps today only got 4 last session so making progress. Will work up too 8's across before the next bump

EZ Reverse curls and TRX Delt flies to finish up as part of the triset

I'll try and get some HIIT work done later

Deadz Sumos front squats tomorrow

[JohnButz]

Nice work Big Ron!

[SteveWright1]

excellent effort on 105lb for 6 reps OHP Ron
Mirin those incline accessory weights also 6 at 130 and 4 at 140lb would be a dream session for me

[fittofattofit]

Yes it can....I still respect squats instead of fear them....

I love this Ron! Pretty much summarises the way we should be training
Incline presses are looking really good with 12 reps on the back off set

[RT1957]

Nice work Big Ron!

Thanks John....I'm still a bit inconsistent getting back to conditioning work....I'm trying to learn to jump rpe....the most I can do now is 5....LOL...terrible....I played around last night with it for about 15 minutes....

excellent effort on 105lb for 6 reps OHP Ron
Mirin those incline accessory weights also 6 at 130 and 4 at 140lb would be a dream session for me

Thanks Steve...I reset my OHP a few months back probably 3 cycles so I'm just building back up...Incline BP has always been one of my favorite exercises.....Trying to get to 185 for reps this year on it....That's a long ways off but a target...

I love this Ron! Pretty much summarises the way we should be training
Incline presses are looking really good with 12 reps on the back off set

As long as I keep myself in that higher rep range for squats I won't have to fear them....it was 531's last week going for maxes each month that I didn't like. There's no secret for me with them anymore....reps...I need to work reps and not even try a 1 rep max. So I don't want to run a program that requires me to max out once a month. For other stuff it works for squats it doesn't and I know why its because I got hurt and getting reps gives me confidence that I'm not using weights I can't handle

That back off set is fun.....I get a good pump from it and I really like Incline BP...I think it's great accessory for both Bench and OHP....So it gets thrown in on both days

[shaneinga]

Great looking OHP Ron. Those chin ups are strong as well. Lots of hard in here today. I like the SS with the inverted rows and incline BP. Like Andrew said, the back off set hitting 12 reps shows some great stamina there.

Killer workout!

[RT1957]

Great looking OHP Ron. Those chin ups are strong as well. Lots of hard in here today. I like the SS with the inverted rows and incline BP. Like Andrew said, the back off set hitting 12 reps shows some great stamina there.

Killer workout!

Having a home gym I'm missing some equipment so inverted rows and chins make up for not having a lat pulldown/ low row set up....

Incline BP I always look at as a hypertrophy move so higher reps....great for filling in the upper chest and if you check out the golden era guys they were all into Incline BP most said it was better for chest development that flat or decline BP...So the old BB'er part of me keeps them in the routine

[raynerd]

Excellent workout today Ron! Big press volume and great job on the inclines and CGBP!

[RT1957]

Excellent workout today Ron! Big press volume and great job on the inclines and CGBP!

Thanks Shawn.....Feel good to be back in the groove....

[DocJekyll]

1 minute on the first few sets 2 before the 205 set then 1 - 1 1/2 on the way back down...The whole WO took just over an hour

Why would any great coach want to work for the 49ers....they stifle those who work for them.....The organization is a joke....they took one of their best assistants and put him a bad place then fired him now they don't have a great defensive line coach or a quality head coach....Yet they still have Baalke and York trying to make football decisions they have no concept of....Look at our draft picks...busts....

Ha, combine the two and they could really wreck a team......If thats even possible to exceed at this point.

Nice work on the OHP. Those chins will come. The ultimate equalizer, they are. Nice work!