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Thread: RT1957 journal
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05-15-2015, 07:19 AM #3061
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37580
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/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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"Stay tight and don't be a pussy" Eric
"Get out of your head, you've got this" Jedi Spotter
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05-15-2015, 08:59 AM #3062If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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05-15-2015, 12:08 PM #3063
Nice work on that PR Ron.
365 255 480 in April! ...2019
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05-15-2015, 01:04 PM #3064
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-15-2015, 06:44 PM #3065
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-15-2015, 08:37 PM #3066
Awesome work Ron, said it before but I know how hard and great of a workout that was! Great job!
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05-15-2015, 09:18 PM #3067
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-16-2015, 07:26 PM #3068
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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 squatsLast edited by RT1957; 05-16-2015 at 09:07 PM.
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-16-2015, 09:26 PM #3069
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 journal http://forum.bodybuilding.com/showthread.php?t=150040863
Max Lifts
Squat 135kgs (297 lbs)
Bench 105kgs (231 lbs)
Deads 160kgs (352lbs)
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05-16-2015, 09:40 PM #3070
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-17-2015, 12:00 AM #3071
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4800
I was pushing that 225/9 with you while watching, sorry didnt help
My workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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05-17-2015, 07:05 AM #3072
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.
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05-17-2015, 07:39 AM #3073
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
What a difference a few inches makes.....Thanks for the help
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 dayLast edited by RT1957; 05-17-2015 at 07:49 AM.
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-17-2015, 10:46 AM #3074
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-18-2015, 01:06 PM #3075
pause dead squats... fook, always look so tough, but which one is tougher?
Maayo ang adlaw karun
CAR ▂▃▅▆▇▇▆▅▃▂ DIO
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____ 💀 I+L 💀 ____
Team Five-ONE-Five
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05-18-2015, 01:37 PM #3076
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-18-2015, 01:38 PM #3077
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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 dayLast edited by RT1957; 05-18-2015 at 01:50 PM. Reason: bad schpelin
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-18-2015, 01:42 PM #3078
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!
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05-18-2015, 01:50 PM #3079
A seriously full day from warmups to the end... what's that like in minutes?
Maayo ang adlaw karun
CAR ▂▃▅▆▇▇▆▅▃▂ DIO
-------------CREW---------------
____ 💀 I+L 💀 ____
Team Five-ONE-Five
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05-18-2015, 01:55 PM #3080
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-18-2015, 02:03 PM #3081
Thats not bad at all...
Maayo ang adlaw karun
CAR ▂▃▅▆▇▇▆▅▃▂ DIO
-------------CREW---------------
____ 💀 I+L 💀 ____
Team Five-ONE-Five
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05-18-2015, 05:47 PM #3082
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☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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05-18-2015, 06:45 PM #3083
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
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"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-18-2015, 07:14 PM #3084
- Join Date: Nov 2011
- Location: Las Vegas, Nevada, United States
- Age: 51
- Posts: 1,466
- Rep Power: 3181
I hate paused squats because they are too much like work. Pin squats are worse. The Man=You.
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05-18-2015, 08:46 PM #3085
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-18-2015, 09:00 PM #3086
Nice work on those pause squats Ron!
365 255 480 in April! ...2019
☻/
/▌
/ \ sm2sm crew (---Squat Moar to Squat Moar---)
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05-18-2015, 09:56 PM #3087
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Much appreciated Dave...love the accessories
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"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-19-2015, 02:33 AM #3088
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37580
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...☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
"Stay tight and don't be a pussy" Eric
"Get out of your head, you've got this" Jedi Spotter
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05-19-2015, 06:58 AM #3089
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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05-19-2015, 10:17 AM #3090
So, so much heavy work going. Amazing amount of squatting.
"Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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