RT1957 journal

[RT1957]

Nice squats Ron. On that 185 set after rep 4 it looks like the weight is getting a little on the front of your toes coming out of the hole and on the drop into the hole as well. Might might be causing some of your back issues. Idk, just thought I would throw that out there. I know when I was doing that with my squat keeping a tight upper back and bringing in my grip closer helped me out some.

Great pause work as well.

Those single leg RDL's are always interesting anytime I try them, and if there is not something to hold onto for the first couple reps it could easily become an embarrassing exercise.

I was getting fatigued by then....I'd been squatting for close to 45 minutes doing the pauses so the last 3 reps were a little shakey...I could feel myself on rep 4 get on my toes and I tried to sit on my heels the last two reps...Plus I'm up in the MF weights again....anything over 185 is MF for my weak old azz....Single leg RDLs.....I hold on to my rack every rep....terrible LOL.....but a great exercise

[shaneinga]

I was getting fatigued by then....I'd been squatting for close to 45 minutes doing the pauses so the last 3 reps were a little shakey...I could feel myself on rep 4 get on my toes and I tried to sit on my heels the last two reps...Plus I'm up in the MF weights again....anything over 185 is MF for my weak old azz....Single leg RDLs.....I hold on to my rack every rep....terrible LOL.....but a great exercise

I definitely wouldn't say your weak Ron. I just thought I would throw it out there.

I hope I am still squatting and as passionate about lifting when/if I get to 58. Also not saying your old. Haha.

[MooseTequila]

I definitely wouldn't say your weak Ron. I just thought I would throw it out there.

I hope I am still squatting and as passionate about lifting when/if I get to 58. Also not saying your old. Haha.

Ya best not or you will have two 58'ers all over ya like fur on bear!

[MooseTequila]

BRAVO on the PR Ron, and great squattage all the way around... nice pauses mayne!
I agree with Shane... ya ain't weak brah...

[RT1957]

I definitely wouldn't say your weak Ron. I just thought I would throw it out there.

I hope I am still squatting and as passionate about lifting when/if I get to 58. Also not saying your old. Haha.

Shane....being weak doesn't mean I not trying....its just real.....as far as old I'm 19 in my head by as the song goes....."You're over the hill when you mind makes a promise your body can't fill"

I got in this game as a kid because I was a genetic weakling....Being able to recognize my own weaknesses helps me over come them....to hide and say it ain't so would slow the process down even more....

Ya best not or you will have two 58'ers all over ya like fur on bear!

yeah what he said

BRAVO on the PR Ron, and great squattage all the way around... nice pauses mayne!
I agree with Shane... ya ain't weak brah...

It's cool Moose...I know where I am in the game and like I said above to hide my head in the sand about it would hold me back.......ya all are warming up with my work weights.....so enough evidence for me

[wishiwasdivin]

Doing a nice job on them squats man.

[raynerd]

Solid pause squat PR Ron! Lots of volume accumulated with the small bump triples! I find the Russian Baby makers I have been doing about the best thing I have found to stretch out my back. I try to do them several times a week now and they really help!

[RT1957]

Doing a nice job on them squats man.

Thanks Carl...It was a good day under the bar

Solid pause squat PR Ron! Lots of volume accumulated with the small bump triples! I find the Russian Baby makers I have been doing about the best thing I have found to stretch out my back. I try to do them several times a week now and they really help!

Thanks Shawn....some of the real light sets really can't be counted in the volume, but they did the job on loosening me up.... I did get close to 20 work reps....I was expecting some DOMS today but it didn't happen.

Russian baby makers....yeah I gotta get back to them....I've been doing frog pose...hurts about the same....LOL

[RT1957]

2016 Cycle 6 W3 D3
Upper body BP Accessories
Morning weight: 185.6

Reps X Weight X Sets

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

Incline Bench press super set TRX Delt Flies

Incline Bench Press
WU's
10 X bar X 1
5 X 95 X 1
3 X 115 X 1
Work sets
6 X 140 X 3

Last set of Incline BP 6 X 140


TRX Delt flies
8 X BW X 5

TRX Delt flies


CGBP super set TRX Delt flies

CGBP
6 X 140 X 3

TRX Delt flies
8 X BW X 3

Skull Crushers Super Set EZ Drag Curls

Skull Crushers
8 X 62.5 X 3

EZ Drag Curls
8 X 62.5 X 3

Single leg Back Ext
10 X BW X 3

Bench Press accessories today Incline BP CGBP and Skull Crushers

Mixed TRX delt flies with both Incline BP and CGBP

Finished off with Skull crushers super set with EZ Drag Curls.....

I'm really in deload mode in my head.... I made good progress over the first 12 workouts this cycle so I'm improvising this last week and really feeling like deload is already here. I'm taking tomorrow off and will pickup Friday with box squats and step ups....

[Jtbny]

Its funny, I can push my body though even when it feels like its time to deload but when the mind decided its deload time- its deload time

[shaneinga]

Nice benching Ron. Good to see a vid of those TRX delt flyes.

Enjoy your deload.

[RT1957]

Its funny, I can push my body though even when it feels like its time to deload but when the mind decided its deload time- its deload time

Yep....I'm spreading the rest of this cycles work out over the rest of the month...every other day switching between lower and upper.....Your bench suggestions are taking root now that I can push again.....I think 2pps side is possible for year end if I continue on the path of progress....

Nice benching Ron. Good to see a vid of those TRX delt flyes.

Enjoy your deload.

Thanks Shane....love the trx work....its really helped my rear delts and shoulder health when I bench

[SteveWright1]

enjoy your deload Ron
you're going to need that rest, with your target of pressing 225 on flat bench in the near future

[RT1957]

enjoy your deload Ron
you're going to need that rest, with your target of pressing 225 on flat bench in the near future

Gotta have some kinda of a goal other than just getting older........59 is creeping up fast....I'd be happy with a rep count the ='s a 1 rep max of 225....so that lowers the bar a bit since I never really max out at what the 1 rep max calc says.....I think it's like 10 X 170 ...so I got 11 X 155...gotta get 15lbs at that rep range

[raynerd]

Nice inclines Ron! Great workout all around with some solid accessories. You have done well this cycle with the bench progression...2pps is lingering

[Hammerhagen]

Like seeing the mention of 2pps bench Ron. I'm in the same hunt with you. Let's do this

[Lou1se]

A nice session and your benching looks great Ron. 225 by end of year looks doable. I've never seen TRX delt flyes before, it's a weak area I've struggled with for years. Enjoy the deload.

[RT1957]

Nice inclines Ron! Great workout all around with some solid accessories. You have done well this cycle with the bench progression...2pps is lingering

Thanks Shawn....Gotta keep healthy for any chance....

Like seeing the mention of 2pps bench Ron. I'm in the same hunt with you. Let's do this

Good to see you're doing better HH.....yes lets...

A nice session and your benching looks great Ron. 225 by end of year looks doable. I've never seen TRX delt flyes before, it's a weak area I've struggled with for years. Enjoy the deload.

Thanks Louise....gonna do my best to get there....TRX/suspension training is a nice addition....I don't have too many DB's so it kinda makes up for those moves

[piperdown]

Hmm, I like the looks of those TRX delt flyes.
We have one at my work gym but since it's up on the stage with the aerobic stuff and I'm in the weight room I've never paid attention to what could be done with it.

[RT1957]

Hmm, I like the looks of those TRX delt flyes.
We have one at my work gym but since it's up on the stage with the aerobic stuff and I'm in the weight room I've never paid attention to what could be done with it.

They've been a good addition to the arsenal......Mine are some off brand I got at target......

[RT1957]

2016 Cycle 6 W3 D4
Deload
Morning weigh in: 186.4
Reps X Weights X Sets

Cycle training today for deload. Box Squats – Incline BP – TRX Delt Flies 5 sets each no timed rest periods I just went when I felt like it. It was hot in the garage so I just paced myself

Box Squats
5 X bar X 1
3 X 95 X 1
3 X 115 X 1
3 X 135 X 1
3 X 145 X 1
3 X 155 X 1

Incline BP
10 X Bar X 1
3 X 95 X 1
3 X 115 X 1
3 X 135 X 1
3 X 145 X 1
3 X 150 X 1

TRX Delt flies
8 X BW X 5

That's it for today....I took 2 days off and felt the need to do something. My deloads are becoming more extended rest between session and I will ramp up going into cycle 7 on 7/1. I'll probably run a few more full body cycle workouts leading into cycle 7

Have a great weekend

[Hammerhagen]

Bet that got you warmed up, it's cooking in Cali! Those inline numbers are impressive and good job with the squats too.

My legs are still crippled from my squat session Thursday

[RT1957]

Bet that got you warmed up, it's cooking in Cali! Those inline numbers are impressive and good job with the squats too.

My legs are still crippled from my squat session Thursday

It was about 85 outside when I went in the garage that had been closed up for the last 2 days...had to be 95+ in there....I put on my 2 fans and just took my time

I bet your legs are trashed after the layoff and then hitting them full bore....I usually take a week to ramp up after an illness and I do some short fullbody WO's each day progressively making them harder then I take a day off and start my cycle...helps stimulate the CNS for more weight coming and the DOMS aren't debilitating....

[SteveWright1]

solid session today with Box squats and those incline numbers have me mirin Ron

can relate to the heat issues, often being the 1st in the gym, aircon is then turned on, but it takes a while to make any difference
thus cycle ride in warm weather combined with a very warm gym ,means I am perspiring heavy during warm up sets this time of year

[RT1957]

solid session today with Box squats and those incline numbers have me mirin Ron

can relate to the heat issues, often being the 1st in the gym, aircon is then turned on, but it takes a while to make any difference
thus cycle ride in warm weather combined with a very warm gym ,means I am perspiring heavy during warm up sets this time of year

Thanks Steve...those box squats show me how weak I am down low in the hole ....and they're designed to be a glute hamstring builder...According to Lou Simmons anyway....I've noticed some leg development since adding in Box squats and step ups along with the 10 8 6 6 reps on both back and front squats....My legs are not so pin like but I they still disappear when I turn sideways as my Azz and hammies are still trailing way behind(No pun intended) ....

Incline I just did 3's to keep some kind of BP movement going and with weights I knew I could get the reps....it is deload....My brain really controls how heavy weights feel during deload and then during a cycle those same weights are much easier....I did drop about 4lbs this week not really trying......could be that I haven't taken any creatine for about a month and that was the weight drop...I wasn't sure if I was seeing anything from it and I had been on for about 2 years so I wanted to see if I felt any different....I got my BP PR after stopping....so I'm not sure if I respond to creatine or not...

[mirroroferised]

Enjoy the deload Ron.

[RT1957]

Enjoy the deload Ron.

I feel very rested at this point....if I take 2 days off and eat well I always feel like I've turned the recovery corner....Plus yesterdays workout wasn't very intense...I really lollygagged between sets.... I didn't even get out of breath....

Ok...I'm going to be doing a lot more talking in my Journal about high volume work and Golden era BBing. I believe you don't need to be supplementing to make those workout work for you. Everyone can take what they want from it but I'm tired of listening to, not only what gets said here, but also in a lot of the youtube vids about what you can expect and how you need to be supplemented to be jacked. BS eat to grow rest repeat and most of all believe it can happen because once the belief system is compromised you're finished!!!

How can anyone tell anyone else what their genetic limit is if you haven't spent 10 years trying to find it????

If you do high volume workouts AKA 70's style BBing and you don't eat to support it or you constantly want to worry about your BF% then you are correct they won't work for you. Don't even try

Will you accomplish on a high volume WO what a supplement user will....No but you will make great gainz if you EAT to make great gainz.

Do you need to supplement to get jacked....only if you've convinced yourself that's true...

Bulk and cut went out in the 70's when Arnold came here and was sponsored by Weider. Weider sent Arnold to Vince G....Arnold introduced himself as Mr Universe and Vince said well you just look like a fat phuc to me....

So in the 70's we didn't bulk and cut....we ate to grow and be lean so that you didn't have pile of fat on you when it came time to do a show. Your workouts were never compromised because your idea was you are constantly on a 1 percent grade going up....We also never tracked macros or calories we ate quality food and looked at our progress. We also understood rest and having fun at the gym

This is Golden era BBing....not strength training or PL...or OLY lifting. But we didn't lift light and pump sets were used only at the very end of a WO if used at all..There is so much BS about what was....

Here are the parameters...Just like smolov or 531 has parameters Golden era BBing has parameters

Most guys...not all paired common body parts...chest back and shoulder would be done together. Heavy movement first BP then Incline then to flyes...DB presses or OHP side lateral rear laterals then rows and pulldown or pullups 3 - 4 moves per body part 3 - 6 sets per exercise 6 - 12 reps per set 30 seconds to 1 minute rest. When you could accomplish the required reps with good form you raised the weight. That meant BP or rear lateral raises or what ever exercise you had meet the parameters.

Biceps triceps super sets were the standard of the day....again 3 moves per body part 3 - 4 sets each....raise the weight when you meet the parameters.

Check out Dave Drapers site and see what he says about supplementing in the 60's and 70's...http://www.davedraper.com/ you want to know what they did go to the source....

Here's one of Dave favorite WO's.....note the arm day

DAILY
MID SECTION/TORSO
Variation of crunches, incline and weighted, leg raises, hyperextensions, hanging leg raises

MONDAY
CHEST & SHOULDERS & BACK

Seated Front Press (3-5x12, 10, 8, 8, 6)
tri-setted with
Wide Grip Pulldowns (3-5x12, 10, 8, 8, 8)
and
Standing Bentover Lateral Raises (3-5x6-8)

Dumbbell Press (4-5x12, 10, 8, 8, 6)
tri-setted with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Seated Lat Row (4-5x12, 10, 8, 8, 6)

TUESDAY
LEGS

Leg Extensions (3-5x10-12)
tri-setted with
Leg Curls (3-5x8-12)
and
Calf Raises (3-5x15-20)

Squats (5-7x15, 15, 12, 10, 8, 6, 6)

Deadlifts (5x10, 8, 6, 6, 6)

WEDNESDAY
ARMS

Rubber tubing rotator cuff work,
5 sets x 20-25 adductor, 5x abductor

Wrist Curls (3-5x20, 15, 15, 15, 15)
tri-setted with
Thumbs Up curl (3-5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (3-5x12-15)

Bent Bar Curls (3-5x6-8)
supersetted with
Dips (3-5x12-15)

Dumbbell Alternate Curls (3-5x6-8)
supersetted with
Overhead or Lying Triceps Extensions (3-5x12, 10, 8, 8, 8)

THURSDAY
OFF

FRIDAY
UPPER BODY

Seated Front Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)

Dumbbell Inclines (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6)

Dumbbell Rows (4x8)

Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Dips (4xMax)
and
Pulley Pushdowns (4x12)

SATURDAY
LEGS

Same as earlier leg day

Light Deadlifts (5x8)
supersetted with
Rope Tucks (5x25)

If you don't jump in and see what possible and want to use excuses like..."oh they all took supplement"...well you failed....and there's no hope for you so give up

For the above workout to work for a non supplemented user....you need to eat like you want it to work.....because it won't work if you are in a deficit....it also doesn't mean you need to be eating 5000 calories a day and 500 grams of protein

Everyone has such extreme ideas when its really not rocket science...work hard and eat to grow not get fat

I will be displaying more 70' era workouts to show how much volume was done to get jacked....who shall we visit next.....maybe the myth Sergio Oliva....will you get to look like Sergio if you do his WO....probably not but you might get closer than you think if you try it and eat like you want it to work....

[Jtbny]

Here's my take on all of this that's going around; (and I've tried my best to avoid it)
***sorry if its a ramble- my two kids are running all over the place

Genetics trumps all. If you have good genetics you'll go far. Conversely with bad genetics you can work your tail off with little to show. However, this cant be controlled so work with what you got.

Supplementing- Taking some test that brings you up to "normal" levels doesn't count in my book. If you are on prescribed stuff I think leveling the playing field is more than acceptable.

Now, the real heavy stuff, well that's a whole other ball game. YOU can discount it all you want, Ron, but the fact remains its raises that genetic bar quite a bit further. If looking at a bell curve it literally moves the bell. Work needs to be there, of course, but recovery is much improved- and that's the golden ticket to routines like you mentioned above. I'm blown away with the notion that anyone would think otherwise. The fact that Arnold could row heavy 3 times a week, week after week, with weights that most deadlift is a testament to the vast difference in recovery vs a natty. If I can squat heavy 3 times a week 52 weeks a year and you can only do it 1-2 times a week and need to deload a few times a year how many more session in 3 years do I have over you?

To think you can beat that system with the power of positive thinking is crazy, IMO. Sure I don't give it a second thought with my training but I know its there. When I train at the PL gym I see the monsters who are on. I had a guy last year ask me why I take the hard way with everything. Told me I was crazy to compete as a natty and that he couldn't do it because the numbers just move too slow. Well fuk me huh.

IDK who's on and who's not and IDGAF. If Docs on, good for him, IDC what he does BUT if he is designing programming for others based on what works for him and not disclosing that he's on then its a let down for anyone trying to replicate his results with that missing variable. I wouldn't discount anyone's advice, on or not, but I would take it in consideration when trying to copy their programming. I wouldn't throw it in anyone's face that they were on unless they tried comparing their results to mine as a way to say I'm doing it wrong by lifting heavy as often as I can and sustaining from a lot of fluff and stuff. FWIW that's my personal training philosophy- do the compounds as heavy as my body can recover from as often as I can for 80% of my weekly work. I'm not a bodybuilder- just a 41 year old looking to get stronger and not fatter. If ones goal is body building I still think they need to lift heavy for many many years to develop a solid base. If you attempt to do a lot of fluff work without that solid base and cardio yourself down to nothing I suspect you'll be disappointed. However, I respect everyone's goals, as I hope I get the same back.

I won't blow up your journal with these rants, Ron. I do find the stuff interesting but felt the need to comment since you PMed me on the subject, a subject I've tied to avoid around here. Id rather see everyone here build each other up not tear each other down but we need to keep it real.

[doughnutgut]

Unfortunately I have been unavoidably noticing the conversations around the journals for a wee while also.


And although I am not really inclined to allow myself to get into the debate.
1. Due to never actually giving myself time to reach any kind of potential.
2. Because not many take me too seriously.

But in hindsight. I am in fact quite knowledgeable within certain aspects of this lifestyle. Just don't walk the walk in these parts.

But Ron. I honestly hand on heart know that I fall into the ungifted bracket. Will never be a heavyweight boxer unless fat like butterbean.

This article makes some good reading. I managed to fish it out of my junk folder that is so un organised right now.





A link to quite a good read.

https://www.muscleandstrength.com/ex...lding-genetics


FWIW. The biggest potential I am able to achieve (if lucky enough) for my height. Is

165lb stage ready.

That is 28 whole lb less than I weigh right now.

[baker]

I must have missed all the drama. As far as the golden era training is concerned, yes it works like everything else, but nothing works forever. A great example of a natty who hits the volume hard is Bo_Flecks and conversely someone who focuses on the basics and adding weight to the bar is Ironwill. Two great examples and two completely different methods. If you're going to bump your volume the best advise I can give is to add it slowly, couple extra sets a week. That whey your body will be able to adapt and grow!



Good stuff as always Ron.