RT1957 journal

[RT1957]

no pain, no flare ups..that's a successful session! that takes discipline..well done. Sled work for conditioning.. a tip of the cap, sir

Once I get everything moving and warmed up there's no pain....the aftermath is another story....the cool down is when it all starts to erupt...I have some discomfort this morning but its still better...day off lots of icing today some stretching and some blood flow work later

It sounds like steps in the right direction to me. I hope you heal quickly, Ron.

Thanks Grouchy...seems to be lingering longer than I like but I have some positive signs that its getting better

[RT1957]

Relatively pain free today just some stretching and a few rehab exercises

SL RDL
10 X NW X 1
10 X 15 X 2
10 X 20 X 1
10 X 25 X 1

Glute Bridge
10 X NW X 3

Prone bench single leg crab
15 X NW X 3

SL Back ext
10 X NW X 1
6 X NW X 1 I stopped here as this exercise seems to cause pain so I will back off of this for now

I did a lot more research and I found a vid that talks about putting the femoral head back into place much like we think about when we bench to do some rear delt work to reset the shoulder joint. This kinda reaffirms why I think I will go to a push/pull method for legs super setting a hammy/Glute exercise with squats...

That's it for today all exercises done with only the left leg...

Pin presses tomorrow along with pause Feet up BP and some back work to balance out all the pushing

[TM79]

Strong Incline Bench work earlier in the week Ron. Sorry to hear that your hip is still bothering you. Hopefully it will be feeling better soon.

[SixTribes]

good on you for getting the work (single leg) in... a lot of people would have cashed out...

[raynerd]

Solid looking SL rehab session Ron.

[RT1957]

Strong Incline Bench work earlier in the week Ron. Sorry to hear that your hip is still bothering you. Hopefully it will be feeling better soon.

Thanks TM...whatever going on with my hip its not gonna go away anytime soon...it definitely has some issues

good on you for getting the work (single leg) in... a lot of people would have cashed out...

rest is rust...gotta keep moving it or it'll get worst....just can't stress it too much

Solid looking SL rehab session Ron.

Thanks Shawn...making sure I track my rehab too

[shaneinga]

Relatively pain free I think is about the best we can ask for some days Ron.

Nice rehab work. Good luck with your new set up. Balance is key with all thing in life. The push/pull approach sounds like a winner.

[RT1957]

Relatively pain free I think is about the best we can ask for some days Ron.

Nice rehab work. Good luck with your new set up. Balance is key with all thing in life. The push/pull approach sounds like a winner.

Yeah...I hear ya...there the everyday stuff but this is not that at least I hope not........

I'm hoping the push/pull will work...Actually i'm going to do pull/push and do a PC exercise first to prioritize PC work...gotta get in the lab and chart it all out

[RT1957]

2017 Cycle 3 W2 D5
Upper Body
Morning weight: No weigh in

Reps X Weight X Sets

PVC Rotations & Dislocations
RC Flies & Waves
Ball Slams 25 X Ball X 2

Pin Press super set T-Bar Rows

Bench press WU's
10 X bar X 2
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1

Pin Press Slot 7
2 X 180 X 1
1 X 180 X 1
2 X 175 X 1
1 X 175 X 1 From the pins no eccentric

Pin Press 2 X 180 X Set 1


Paused FeetUp Bench Press
3 X 135 X 1
3 X 145 X 1
3 X 150 X 1

Feet Up Pin Press 3 X 150


V-Bar Rows
8 X 80 X 6 (Plate Weight Only)

Incline BP Triset Side & Rear Laterals

Incline BP
6 X 135 X 2
10 X 135 X 1

Incline BP 10 X 135


Side Lateral Raises
8 X 25 X 3
8 X 20 X 1
8 X 15 X 1
8 X 8 X 1

Rear Lateral Raises
8 X 25 X 3
8 X 20 X 1
8 X 15 X 1
8 X 8 X 1

Lying Triceps Ext Super Set EZ Curls

Lying Triceps Ext
8 X 32.5 X 3

EZ Curls
8 X 72.5 X 3

Bench accessory day Pin Presses paused Feet Up Press and Incline BP
Did some shoulder and arm primping and I felt it was a good day under the bar

Lower body rehab day tomorrow...I need to get back to some metcon so sled work SL RDL and pause squats

[RT1957]

2017 Cycle 3 W2 D6
Lower Body
Morning weight: No weigh in

Reps X Weight X Sets

Warmups
BW Squats - Bench Hip Thrusts - Back Ext
10 X BW X 2

SL RDL
6 X NW X 1
6 X 20 X 1
10 X 25 X 4

Squats
3 X 95 X 1
6 X 115 X 1
6 X 135 X 1
6 X 155 X 1
6 X 170 X 1
6 X 185 X 1 Paused last rep

That's it for today I keeping the volume low and the Percentage used no higher than 75% for a while. I only paused the very last rep of the last set

SL RDL's done before each squat set......Minimal discomfort and overall my leg is feeling a bit better...I've been keeping it wrapped tight and trying to not stress it to much...stretching later tonight before bed

[TM79]

Great job on the bench workout Ron! Lots of volume there and I'm glad you got some squatting in with minimal discomfort.

[SixTribes]

Nice bench work RT, and some smart lower body training..and it looks like some ARMaments in vid !

[RT1957]

Great job on the bench workout Ron! Lots of volume there and I'm glad you got some squatting in with minimal discomfort.

Thanks TM.....bench work was fun....squats went well.....the aftermath wasn't so good.....icing this morning

Nice bench work RT, and some smart lower body training..and it looks like some ARMaments in vid !

Thanks SixTribes hoping those variation produce some bp results....my leg still went bonkers after the wo....so even that volume is a bit too much

icing this morning.....

[wasmeFINAFLEX]

Hope the icing works.

Can you get 'bio-freeze' in the states. I get it from my daughters physio therapist (she had acl / mcl surgery from a bad hit in rugby). Works really well.

[shaneinga]

Great looking benching Ron.

Also a great day of squats. Good idea to listen to your body and you still moved some good weights around.

Have a great weekend.

[RT1957]

Hope the icing works.

Can you get 'bio-freeze' in the states. I get it from my daughters physio therapist (she had acl / mcl surgery from a bad hit in rugby). Works really well.

I don't know I've never heard of it...but I will check it out...Icing makes a difference...as does wrapping...I didn't get a chance to ice right after the WO due to other obligations. If I can get on ice right after a WO it minimizes the aftermath I go through....overall today it feel OK....I know I'm slightly limping and I haven't walked my dog for weeks...not good for him or me but if my leg shuts down due to some errant move or step I'm phkd...so I rest between rehab and WO's...but I miss my walk and my weight shows it because i'm not burning those couple extra calories so I'm up a few LBs and looking a bit soft around the mid section right now

Great looking benching Ron.

Also a great day of squats. Good idea to listen to your body and you still moved some good weights around.

Have a great weekend.

BP variations were fun to run...squat felt good while doing them...once I get warmed up I have no pain but when recovery times starts to happen that's when I start to feel it

[raynerd]

Nice bench day and good to see you getting some squats in! Great couple sessions Ron!

[RT1957]

Nice bench day and good to see you getting some squats in! Great couple sessions Ron!

Thanks Shawn...the BP variations are fun to do...surprising my leg today feels much better especially after how it felt last night...so maybe those squats and SL RDL's did some good...

[grouchyjarhead]

Smart move on the lower body work. A sensible approach but still getting some work in. I like it.

[RT1957]

Smart move on the lower body work. A sensible approach but still getting some work in. I like it.

Thanks Grouchy...I'm trying to keep that leg moving because rest is rust and even though you can't work through and injury you have to work an injury...so gotta keep some weight on my back and do limited reps with good form then RICE

[RT1957]

2017 Cycle 3 W3 D1
Upper body
Morning weight: 196.5
Reps X Weight X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Ball Slams
25 X Ball(6lb) X 2

Super Set Bench Press - Pull-ups

Bench Press
WU's
10 X Bar x 2
5 X 105 X 1
5 X 125 X 1
3 X 145 X 1
Work Sets
3 X 175 X 9
5 X 175 X 1

Bench Press 3 X 175 Set 1 of 10


Bench Press 3 X 175 Set 5 of 10


Bench Press 5 X 175 Set 10 of 10


Pull-ups
1 X BW X 1
2 X BW X 1
3 X BW X 6
4 X BW X 2
3 X BW X 2

Super Set Side & Rear Lateral Raises

Side lateral Raises
10 X 25 X 3

Rear Lateral Raises
10 X 25 X 3

Super Set Paused Skull Crushers - DB Curls

Paused Skull Crushers
8 X 75 X 3

DB Curls
6 X 37.5 X 3

Week 3 is 10X3 week...today I ran it with 175...no grinder reps at all..felt good got 5 on my last set and I did grind that one out but I also got it too low on my chest and fought to get it back in the groove....Super set with Pull-ups

Finished off with shoulder and arm primping

I feel I've made good progress again on my bench. ...175 will be my 6 sets of 4 weight next cycle and I'll bump the 10X3 day to 180...looking forward to that!!!

Some pause squats tomorrow but I probably won't run 10X3 and if I do will be a pyramid up including warmup sets then a couple of back off sets...

[raynerd]

Nice work on the bench Ron! 10x3 with 175 then smashed 5 on the last set! Excellent progress, keep doing what u are doing!!

[RT1957]

Nice work on the bench Ron! 10x3 with 175 then smashed 5 on the last set! Excellent progress, keep doing what u are doing!!

Thanks Shawn...I got the bar a bit to low on that last rep and I think I lost at least 1 or 2 reps recovering from that...What I'm really happy about is out of the 30 required reps...no grinders....that has made a big difference in my progress....

[SixTribes]

RT- solid bench work. Set 10 that last rep didn't look like too much of a grinder.. and bumping weight next cycle...good livin' keep it up !

[RT1957]

RT- solid bench work. Set 10 that last rep didn't look like too much of a grinder.. and bumping weight next cycle...good livin' keep it up !

I got the bar a bit to low as I touched off my chest and had to fight it back into the groove....other than that I probably could have gotten 1 or 2 more but I felt like I burned a lot of energy

[RT1957]

2017 Cycle 3 W3 D2
Squats
Morning weight: No Weigh In

Reps X Weights X Sets

Warm ups

BW Squats – Hip Thrusts - Back Extension
10 X BW X 3

Squats
3 X 95 X 1
3 X 115 X 1
3 X 145 X 1
3 X 160 X 1
3 X 175 X 1
3 X 190 X 1
3 X 205 X 1

SL RDL
10 X 20 X 1
10 X 25 X 1
10 X 30 X 5

That's it for today. I ran a pyramid up to 205 for 3...I'm also not pausing as I think its best for me to change everything until my hip clears up then I can start playing around with variations again...but for now just squats with good reps and no grinders....and the 10X3 is gone for now on squats...

SL RDL super set with squats.....My leg has been feeling a bit better but I'm keeping the volume low for the rest of this cycle.....off tomorrow

[wasmeFINAFLEX]

Nice job on the squats... Good idea to just get your reps in and keep the standard form (without variations)

[raynerd]

Solid session Ron, a good meat and potatoes leg day!

[lschepis]

10 sets of 175 U cray!

[RT1957]

Nice job on the squats... Good idea to just get your reps in and keep the standard form (without variations)

Thanks Simon...was a short but I got in the basics and I'll add variations and volume as I think I can handle it...right now I just want to maintain my strength and rehab that hip....

Solid session Ron, a good meat and potatoes leg day!

Thanks Shawn...yep just the bare minimum to keep what progress I did make....no pain right now so that's a good sign

10 sets of 175 U cray!

My week 3 has been my 10X3 week for a few cycle...I had to break away from it on squats due to my leg not being up to that kind of volume right now...but its been working on bench and Inclines for the last 3 cycles...ride that wave as long as I can...It was just once a month for Squats Bench and Incline...squats I thought it would not be a good idea right now and Incline's we'll see...