RT1957 journal

[Flounderbout]

RIP BB King

The Thrill is Gone...

[PtReyesGreg]

RIP BB King

RIP indeed. I saw him in concert about 20 years ago and it was great. He really put on one hell of a show.

[mirroroferised]

Nice work on that PR Ron.

[RT1957]

The Thrill is Gone...

Yes indeed

RIP indeed. I saw him in concert about 20 years ago and it was great. He really put on one hell of a show.

I saw him in Tahoe in 1978 and a few times after that...the last time about 12 years ago....

Nice work on that PR Ron.

Yes...back to lifting

Thanks Dave...Felt good to pull that one up

[RT1957]

Cycle 5 W2 Extra leg day Unilateral leg work
Reps X Weights X Sets

Warmups

Triset - No rest between exercises 1 minute rest after triset
TRX SL BW Squats
10 X BW X 3

Hip Thrusts
10 X BW X 3

Back Ext
10 X BW X 3

Work sets
3 cycles 1 minute rest between exercises 2 minutes rest between cycles

Step ups
10 X 25 X 3

Bulgarian Split squats
10 X 25 X 3

Walking Lunges
10 X 20 X 3

KB Swings
15 X 35 X 3

Still packing on the volume no squats today but high rep unilateral leg work

Good cardio session too....it's like doubling up doing single leg work. Got a great pump and I will continue down this volume path for a while....I actually think my legs are responding and growing and I'm seeing strength gains on my squats....maybe high volume is what my spindly legs needed

Upper body tomorrow and I will be playing around with my 225 work on the rack for BP along with my regular bench work

[raynerd]

Awesome work Ron, said it before but I know how hard and great of a workout that was! Great job!

[RT1957]

Awesome work Ron, said it before but I know how hard and great of a workout that was! Great job!

Thanks Shawn.....Squats are rough but unilateral work is rough in a different way.....it's the doubling up of reps. Sets take longer and it stress my legs differently....Just a pure hypertrophy day....135 reps done during that cycle and I upped the weight this week. Last week I ran everything at BW. This time I loaded up a bit and will continue to up the load now

[RT1957]

Cycle 5 week 2 day 5 Upper Push Pull

Reps X Weights X Sets

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

BP alternate sets P rows
30 X bar X 1
6 x 105 X 1
3 X 135 X 1
1 X 155 X 1
3 X 175 X 2

PRows
30 X Bar X 1
6 X 105 X 1
3 X 135 X 1
6 X 150 X 1
6 X 160 X 1
6 X 170 X 1

Bench Rack work 225
1 X 225 X 5 from slot 10 Triceps lockout
1 X 225 X 1 from slot 9 Fail...couldn't move it from a few inches lower

TRX Delt flies between lockout sets
8 X bw X 5

OHP Super Set Chins

OHP
5 X bar X 1
6 X 95 X 3

Chins
6 X BW X 3

Incline BP super set High cable delt flies

Incline BP
15 X Bar X 1
5 X 140 X 1
4 X 140 X 2

High Cable Delt Flies
12 X 60 X 3


Vid
Bench lockout 1 X 225 from slot 10


Dead bench from slot 9 fail @ 225


Did not have a good bench day but I still put in the work.

Did 5 225 lockouts from slot 10 on my rack lowered it to slot 9 and failed

OHP raised the weight and got my reps across...

Prwos felt good..

Inclines I may need to drop back 10lbs and work back up

Squat accessories tomorrow....going to do a lot of dead squats

[Sen8or]

The bench lockouts, is that to try and strengthen a certain part of the lift?

Must be hard to just push the weight up without preloading the muscles with a decline first?

[RT1957]

The bench lockouts, is that to try and strengthen a certain part of the lift?

Must be hard to just push the weight up without preloading the muscles with a decline first?

My bench has been stuck for a long time so I'm doing overloading work to try and break the stall. I'm also trying to find where in the lift I'm weak and then try to do some over load work in that range. The lockouts today where to stimulate my CNS about heavier weights and to work the top end of the lift. I'm going try and lower the safeties in a few session and see if I can move that weight farther. Today I was only able to do singles from that slot so maybe when I can pump out 5 reps I might be ready for the next slot down. Those couple extra inches is exactly where I'm really weak. Right in the middle of the lift. So I'll probably do some dead benches from there next session.

Yes it's extra hard to move the weight without the preload stretch but that's also kind of the idea

[jonnyboy44]

I was pushing that 225/9 with you while watching, sorry didnt help

[Plateauplower]

Nice work, those sessions that arnt great but you still put in the work are like paying the rent for future gains. Got reps on presses too, that's always a win in my book.

[RT1957]

I was pushing that 225/9 with you while watching, sorry didnt help

What a difference a few inches makes.....Thanks for the help

Nice work, those sessions that arnt great but you still put in the work are like paying the rent for future gains. Got reps on presses too, that's always a win in my book.

Yeah....I still got some good work in. I don't know if it's the time of day or what but when I workout in the late afternoon I don't seem to be as strong as when I workout at 7 or 8 at night.....2 cycles ago I got sets of 6 with 175 and yesterday I struggled to get 2 sets of 3....

Bench is not going the right direction....the cycle where I cut down on pressing really took me back a step...I am happy I got my reps across on OHP....I think I'll find some bench help making my OHP more of a priority....

I think my rest is good....I'm eating good....There's usually close to 72 hrs between bench sessions so i think I'm giving myself enough recovery. I did a big reset on 531 so lets see where it takes me. Just started to do the accessories so maybe a little patients is required....I've been scratching at 200 for well over a year....I also just got the new bar and my weights are real now so maybe that few LBS difference I haven't adapted to

I might have been a little tired from the extra leg work too....did back to back legs days no rest then bench day

[RT1957]

2015 Cycle 5 W2 D6 Squat Accessories & Volume work

Reps X Weights X Sets

Warmups

Trisetset
BW Squats – Hip Thrusts - Back Ext
10 X BW X 2 all 3 exercises

BSS
10 X 25 X 3

Pause Squats
3 X 95 X 1
3 X 135 X 1
3 X 155 X 1
2 X 175 X 1 Vid

Dead Squats

Dead Squats
1 X 155 X 1
1 X 175 X 1
1 X 200 X 1 fail
1 X 185 X 1
1 X 195 X 1 fail
1 X 185 X 1

Triset RDL - Leg Press - leg curls

RDL
8 X 175 X 3

Leg press
12 X 205 X 3

Leg Curls
10 X 150 X 3

Pause Squats 2 X 175


Dead Squats 1 X 185



Squats accessories today I went with pauses and deads and threw in a couple negatives along with the dead squats

Finished up with a triset for volume of RDL Leg Press and Leg Curls

I will take tomorrow off and head into week 3 on Tuesday with my 1+ week on 531 bench with my reset it's only 165 so no problem. I am getting tired the leg volume is catching up to me...didn't repeat my 195 dead squat today I even tried for 200 first and failed so dropped it back to 185 got that rep so then I tried 195 again...no go today went back to 185 for 1 more dead single

Off to breakfast with my wife then we will take a little bike ride this afternoon and get out of the house for a while

[MooseTequila]

pause dead squats... fook, always look so tough, but which one is tougher?

[RT1957]

pause dead squats... fook, always look so tough, but which one is tougher?

Pause squats are harder because you have to hold your breath for a few seconds.....Deads are hard when you get out of position and try to move the weight

[RT1957]

Cycle 5 W3 D1
BP & PRows 531

Reps X Weight X Sets

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

531 Bench Press super set 531 Prows

BP
Warmups
30 X Bar X 1
5 X 95 X 1
5 X 105 X 1
3 X 115 X 1
Work sets
5 X 135 X 1
3 X 150 X 1
1+ X 165 X 1 took 6 then did a cluster set of 5 singles and a double resting 20 – 30 seconds between reps
Cluster sets 20-30 seconds rest between singles
1 X 165 X 5
2 X 165 X 1

Prows
Warmups
30 X Bar X 1
5 X 95 X 1
5 X 105 X 1
3 X 115 X 1
Work sets
5 X 135 X 1
3 X 145 X 1
1+ X 165 X 1 took 6 matching reps with BP

OHP Super set Chins

OHP
5 X Bar X 1
8 X 85 X 3

Chins
8 X BW X 1
7 X BW X 1
4 X BW X 1

Super Set Incline BP – High Cable Delt Flies

Incline BP
15 X Bar X 1
3 X 95 X 1
6 X 140 X 1
4 X 140 X 2

High cable Delt Flies
10 X 45 X 3

Spider Curls super sets Triceps pushdowns

Spider curls
10 X 55 X 2
8 X 55 X 1

Triceps pushdowns
10 X 55 X 3

Decided to jump into week 3 today and rest on Wednesday

OHP form is way better I raised the weight 5lbs and got all my reps across will jump it to 90 next cycle

Chins just tryin keeping up with OHP reps

Incline BP Picked up a rep on the first set but stayed at 4 the other 2

High cable delt flies working great on my rear delts

Finished with some arm primping

Squats 531 tomorrow +1 day

[raynerd]

Great job on the squat accessories. The paused squats looked good and nice volume work after.

Edit: missed that upper session you ninja'd in there. Huge volume today! Awesome work on the bench and rows, OHP chins and arms!

[MooseTequila]

A seriously full day from warmups to the end... what's that like in minutes?

[RT1957]

A seriously full day from warmups to the end... what's that like in minutes?

Including warmup 1:10:25.34...directly from my stop watch app....First 7:36 was warmups...Lots of breaking down and weight changes. I can only pre-set so much...so I do waste a lot of time prepping for the next set of exercises or changes weights. I try make up that time with super sets...but I'm using 20-25 minutes of rest and setups during that time

[MooseTequila]

Thats not bad at all...

[SteveWright1]

Monster effort on the paused squats at 175 and dead squat at 185 Ron

5/3/1 benching and rowing must have been like a breath of fresh air after all that intense and heavy leg work you have put yourself through recently

nice total rep count with 165lb benching today, getting 6 on the plus set would have been excellent in its own right
but to then go on and achieve another 5 singles plus a double to finish sounds like the arms would have been toasted at the end of those

[RT1957]

Monster effort on the paused squats at 175 and dead squat at 185 Ron

5/3/1 benching and rowing must have been like a breath of fresh air after all that intense and heavy leg work you have put yourself through recently

nice total rep count with 165lb benching today, getting 6 on the plus set would have been excellent in its own right
but to then go on and achieve another 5 singles plus a double to finish sounds like the arms would have been toasted at the end of those

Thanks Steve I did a reset on BP when I went back to 531 the previous cycle so I have some room built in. Just read about cluster sets yesterday and with my BP struggles I thought I'd add some in there.

My legs have been given notice that its time to grow and get stronger....so I will continue on my leg assault through the end of this week/cycle and then head into deload

[Cooper72]

I hate paused squats because they are too much like work. Pin squats are worse. The Man=You.

[RT1957]

I hate paused squats because they are too much like work. Pin squats are worse. The Man=You.

Well.....I'm trying to man up on the squats.....I actually look forward to the accessories. Different kind of challenge and I'll still trying to up the weight even with them....They give me the confidence when I squat.

[mirroroferised]

Nice work on those pause squats Ron!

[RT1957]

Nice work on those pause squats Ron!

Much appreciated Dave...love the accessories

Great job on the squat accessories. The paused squats looked good and nice volume work after.

Edit: missed that upper session you ninja'd in there. Huge volume today! Awesome work on the bench and rows, OHP chins and arms!

opps missed this for some reason.....senior moment ...

Thanks....I need to hold that pause just a little longer and not count 1 as soon as I hit bottom but to wait...get a good 3 seconds in....Yet I am feeling much better about squats....love these accessoreis....Plus I thunk I'm doing just about every excercise I can come up with to hit my legs from so many different ways

Leg exercises done this cycle
BW Squats
TRX SL BW Squats
BSS
Squats
Front Squats
Step ups
Walking lunges
Hip thrusts
leg curls
leg press
RDL
deadz
SL RDL

I do see changes in my legs...a little plumper but can't believe the volume I need to get them to grow....freekin insane

Good upper body day today with only 1 day rest since doing bench accessories....maybe I wait too long between bench sessions....every other day instead of every 3rd day...who knows

[Flounderbout]

Oh man those paused squats and dead squats looked tough.... Though not as tough as they sounded!!!

Great work Ron, and I am sure those legs will get the message and respond...

[RT1957]

Oh man those paused squats and dead squats looked tough.... Though not as tough as they sounded!!!

Great work Ron, and I am sure those legs will get the message and respond...

Yeah....I know how to make all the big boy noises even with baby weights

Looks like you're on the Pause squat train.....

I'm seeing some changes this month in the pins....they graduated to #2 pencils

[Marius_Ursus]

So, so much heavy work going. Amazing amount of squatting.