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Thread: RT1957 journal

  1. #8281
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by RT1957 View Post

    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...
    I think that opposing movements in supersets is always a good idea, both from a functional movement perspective and from a injury prevention POV as well


    Originally Posted by RT1957 View Post

    Bench Press 5 X 175 Set 10 of 10
    ^^^^ so jealous!
    Doing good work on the pull-us as well

    Originally Posted by RT1957 View Post

    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
    Squats/RDLs are a good pairing and even better that it's pain free. Still decent weights so you're not going to lose much size or strength while you're rehabbing
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
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  2. #8282
    Recovering Weakling RT1957's Avatar
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    Originally Posted by fittofattofit View Post
    I think that opposing movements in supersets is always a good idea, both from a functional movement perspective and from a injury prevention POV as well



    ^^^^ so jealous!
    Doing good work on the pull-us as well


    Squats/RDLs are a good pairing and even better that it's pain free. Still decent weights so you're not going to lose much size or strength while you're rehabbing
    The reduced volume along with the icing and extra rest has helped....if I go too hard it will act up and I got a little after WO discomfort....but not as bad as it has been...

    I do think the push pull method will help...I'm gonna try it and see plus I don't think it'll make it worst and it'll up my conditioning a bit to do super sets on leg day

    BP is coming along...those were the easiest 5 reps I've done at 175....if I've even done 5 at 175 before...I don't remember and I'm too lazy to look back...If I have they didn't go up as fast...I think the pin presses and feet up press are helping...
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  3. #8283
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    Good job on the squats yesterday Ron! Glad you were able to get some in with little to no pain. Enjoy the rest day!
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    Way to crush that BP Ron. 9 sets of triples at 175 and then 5 at 175 to finish it off. Strong work man!

    Nice work on the squats with the triples up to 205.
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  5. #8285
    Recovering Weakling RT1957's Avatar
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    Originally Posted by TM79 View Post
    Good job on the squats yesterday Ron! Glad you were able to get some in with little to no pain. Enjoy the rest day!
    Once I get warmed up I have no pain....I hurt more about 1.5 hrs after the WO...that's when its the worst and then in bed....I'm taking some anti-inflammatory meds so they help along with keeping it tightly wrapped. Much better today just some slight twinges but much better than I was last week...

    Originally Posted by shaneinga View Post
    Way to crush that BP Ron. 9 sets of triples at 175 and then 5 at 175 to finish it off. Strong work man!

    Nice work on the squats with the triples up to 205.
    My bench has been poverty for so long that I was surprised the first set that the 3 reps just went up so fast....I never expect bp work to flow so I'm very happy

    Gotta keep my volume low on the legs for now but I also want to go over that 200 barrier each session to keep my CNS in the game...feel that weight on my back
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  6. #8286
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    That was a monster bench session! Nice work.
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  7. #8287
    Recovering Weakling RT1957's Avatar
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    Thanks Dave...gotta another coming up in a few...wish I could run the 10X3 for squats but right now that wouldn't be very favorable...

    WO on the whey
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  8. #8288
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 3 W3 D3
    Incline BP - Pull-ups
    Morning weigh in: No weigh in

    Reps X Weights X Sets

    PVC Rotations & Dislocations
    RC Flies & Waves
    Ball Slams

    Incline Bench Press Super Set Pull-Ups or DB Rear Laterals

    Incline BP
    10 X Bar X 1
    5 X 95 X 1
    3 X 115 X 1
    3 X 135 X 1
    Work Sets
    3 X 160 X 9
    4 X 160 X 1

    Incline BP 3 X 160 set 1 of 10


    Incline BP 3 X 160 set 5 of 10


    Incline BP 3 X 160 set 6 of 10


    Incline BP 4 X 160 set 10 of 10


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

    Rear Laterals
    15 X 20 X 5

    Week 3 has been 10 X 3 week and I went with it today on Incline BP got all my reps across plus 4 on the last set. Super Set Pull-ups and rear laterals

    Some deadz and squats tomorrow...low volume to get some work in and not irritate my hip. It felt good all day today no real issues...still a bit weak. I did do some rehab work today while working with a client who broke his leg and knee while being hit by a car last year. So I did his rehab WO with him...
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  9. #8289
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by RT1957 View Post

    BP is coming along...those were the easiest 5 reps I've done at 175....if I've even done 5 at 175 before...I don't remember and I'm too lazy to look back...If I have they didn't go up as fast...I think the pin presses and feet up press are helping...
    Can't complain about that, and I'm sure that doing the push/pull work helps build stability so it's giving you a foundation for building up that pressing

    Originally Posted by RT1957 View Post

    Week 3 has been 10 X 3 week and I went with it today on Incline BP got all my reps across plus 4 on the last set. Super Set Pull-ups and rear laterals
    Proving it with the incline bench ... no problem at all with the 10 x 3 and even snuck in a cheeky 4th on that last set
    "Better to wear out than rust out!"

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    Love the incline bench and pull-ups Ron. Great work! Hopefully the deads and squats feel OK.
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  11. #8291
    Recovering Weakling RT1957's Avatar
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    Originally Posted by fittofattofit View Post
    Can't complain about that, and I'm sure that doing the push/pull work helps build stability so it's giving you a foundation for building up that pressing


    Proving it with the incline bench ... no problem at all with the 10 x 3 and even snuck in a cheeky 4th on that last set
    Thanks Andrew...I had tapped at 160 a couple cycle ago on Incline then backed off and repped out under it for a while...I was a bit hesitant going in to the WO and the first set was a bit wobbly but after that they were doable reps...That will be my work weight next cycle for my 6 sets of 4...

    I think push/pull is the best way for me to work....and my hip is starting to clear up since going that direction with legs...also rest and reduced volume I'm sure has helped...

    Originally Posted by TM79 View Post
    Love the incline bench and pull-ups Ron. Great work! Hopefully the deads and squats feel OK.
    Thanks TM they are a good match together...deadz and squats should be trouble free...no pain today...so far
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  12. #8292
    Athletics and Aesthetics shaneinga's Avatar
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    Another killer workout Ron. 10 sets again, and another 10 sets that all looked really strong.

    That was a lot of pull ups man.
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    Another nice session in the books... do you workout that late?
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  14. #8294
    Recovering Weakling RT1957's Avatar
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    Originally Posted by shaneinga View Post
    Another killer workout Ron. 10 sets again, and another 10 sets that all looked really strong.

    That was a lot of pull ups man.
    I made pull-ups a priority this year as its the only vertical pull I have available to me since I don't have a lat pulldown...I want to really get better at them...the 10 sets once a month is fun...anymore than that it would be too much of a MF

    Originally Posted by wasmeFINAFLEX View Post
    Another nice session in the books... do you workout that late?
    I worked out app 6:30pm - 7:30 PDT but then I had a music student from 8 - 8:30 so I didn't get a chance to post until later. I usually workout app 5pm...yesterday due to getting home later from work I started later
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    Recovering Weakling RT1957's Avatar
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    2017 Cycle 3 W3 D4
    Deadz – Leg Press
    Morning weigh in: 194.8
    Reps X Weights X Sets

    Warm-Ups

    BW Squats – Hip Thrusts - Back Ext
    10 X BW X 2

    Deadz Super Set Leg Press

    Deadz(Conventional only)
    6 X 135 X 1
    6 X 185 X 1
    6 X 225 X 1
    10 X 245 X 1 vid Rep PR

    Deadz 10 X 245 Rep PR


    Leg Press
    8 X 160 X 1
    8 X 175 X 1
    8 X 190 X 1
    8 X 205 X 2
    8 X 220 X 2

    I had some mid day time today to get in some work...I'm keeping the volume low yet still trying to make some progress and not aggravate my hip. All feels good today...wanted to see if I could get 10 with 245 to establish est 1 rep max to work from next cycle...got that 10...est = 327....I don't really believe I could pull that but I'll work on running into it by continuing to rep and add weight a little at a time

    I also dropped sumo's as they were contributing to my hip issues so all reps were done conventional. I was probably going too wide but I'm past the point of fussing around with it until I have no issues then I might put it back in with a narrower stance

    Super set with leg press alternating foot positions every 4 reps. The last 3 sets I did trying to hit my adductors...heels together feet pointed out knees in line with feet..

    The set of 10 on deadz left me a little breathless but other than that it was a fairly easy WO. I was tempted to do some squats but decided to walk away before I felt any pains...

    Off tomorrow then into more deload work until 4/1...I'll space out my work over the next week
    "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

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  16. #8296
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    Congrats on the rep PR, RT.. Looked smooth like there are more lbs waiting to be harvested! Nice inclines as well. Solid work all around

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    Originally Posted by RT1957 View Post
    The set of 10 on deadz left me a little breathless but other than that it was a fairly easy WO.
    Nice rep PR, Strong effort so I can see why a moment of the hard breathing. I got winded today on leg press for what reason I could not tell. I think I may have been holding my breath too long just banging reps without noticing it.
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    Solid 245x10 Ron! That's a tough set to knock out and they all looked strong. Big reps on the legpress as well, great job!
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by SixTribes View Post
    Congrats on the rep PR, RT.. Looked smooth like there are more lbs waiting to be harvested! Nice inclines as well. Solid work all around
    Thanks SixTribes...felt good to get those reps in and get an idea of where I'm at with deadz...Incline are coming along

    Originally Posted by EjnarKolinkar View Post
    Nice rep PR, Strong effort so I can see why a moment of the hard breathing. I got winded today on leg press for what reason I could not tell. I think I may have been holding my breath too long just banging reps without noticing it.
    Yeah...I do that sometimes....Gotta remember to breath........10 rep deadz are a demented version of cardio...

    Originally Posted by raynerd View Post
    Solid 245x10 Ron! That's a tough set to knock out and they all looked strong. Big reps on the legpress as well, great job!
    Thanks Shawn...I really had no plan going into this WO I just said I'm gonna do some deadz and leg press....so when I loaded up 245 I really was only going to go for 6 but the first rep went up so fast I thought I could pump out 10...plus it gave me a ballpark number to work from

    Rest day today...maybe some stretching and icing....
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    245 x 10 all looked pretty light and easy Ron. Also, didn't realise you had such long legs ... your set-up position for the pull has you pretty much with a horizontal back!
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    Originally Posted by fittofattofit View Post
    245 x 10 all looked pretty light and easy Ron. Also, didn't realise you had such long legs ... your set-up position for the pull has you pretty much with a horizontal back!
    Yep....I have the legs of a guy 6'4" and I'm 6'1"....so very out of proportion upper body to lower body....I am not built to squat or DL...On a better thought I think the pause squats have helped my DL as much as they helped my squat...I'm targeting 3pps for reps by years end...my plan is to run into it as I continue to progress the weight a little at a time
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    Originally Posted by RT1957 View Post
    Yep....I have the legs of a guy 6'4" and I'm 6'1"....so very out of proportion upper body to lower body....I am not built to squat or DL...On a better thought I think the pause squats have helped my DL as much as they helped my squat...I'm targeting 3pps for reps by years end...my plan is to run into it as I continue to progress the weight a little at a time
    I was thinking that: I'm the exact opposite .... I have a long torso and if I was 'normal' proportions I'd be 6'1.5" .... unfortunately I'm 5'6
    Last edited by fittofattofit; 03-24-2017 at 05:49 PM.
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    Originally Posted by fittofattofit View Post
    I was thinking that: I'm the exact opposite .... I have a long torso and if I was 'normal' proportions I'd be 6'1.5" .... unfoprtunately I'm 5'6
    Yeah but your squat form is great
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    Great looking deads there Ron. Conventional seems to suit you better than the Sumos.

    Great job on the rep PR on those.
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    Nice job the other day Ron! I agree with others. The deads looked easy to me. Congrats on the rep PR! Good call dropping the sumos if they are bothering your hip.
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by shaneinga View Post
    Great looking deads there Ron. Conventional seems to suit you better than the Sumos.

    Great job on the rep PR on those.
    My form is what it is so I'm just gonna go with it....I'm even using my squat shoes so I can get my hips a bit lower...but I still am almost horizontal...Sumo's were fun but I think I had way to wide of a stance.

    Rep PR was fun

    Originally Posted by TM79 View Post
    Nice job the other day Ron! I agree with others. The deads looked easy to me. Congrats on the rep PR! Good call dropping the sumos if they are bothering your hip.
    I think all the pause squats and box squats are what took my DL up because I really don't put a lot of effort into pushing that lift...I use it as a PC exercise more than a PR exercise...Sumo's may make a come back but it'll be along while...
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    2017 Cycle 3 W3 D5
    Bench Press accessory day
    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 & Feet Up Press super set with V-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
    1 X 180 X 1
    2 X 180 X 2

    Pin Press 2 X 180


    Paused Feet Up Bench Press
    3 X 140 X 1
    3 X 150 X 1
    3 X 160 X 1

    Feet Up Bench Press 3 X 160


    V-Bar Rows
    8 X 70 X 1 WU
    8 X 85 X 6 (Plate Weight Only)

    Incline BP Triset Side & Rear Laterals

    Incline BP
    10 X Bar X 1
    6 X 140 X 2
    10 X 140 X 1

    Incline BP 10 X 140


    Side Lateral Raises
    10 X 25 X 3

    Rear Lateral Raises
    10 X 25 X 3

    DB Lying Triceps Ext Super Set EZ Curls

    DB Lying Triceps Ext
    6 X 35 X 3

    EZ Curls
    6 X 75 X 3

    Bench accessory day Pin Presses, Paused Feet Up Press and Incline BP

    I should have done a bridge set between my last WU set and my first work set at 180. Only got 1 rep on the first set but was able to get 2 on the last 2 sets...I think an extra set on the way up would have prepared me better for that first work set. I'm planning on 180 to be my 10x3 weight at the end of the next cycle...

    Feet up press I bumped all weights and got my reps across I will use these weights next cycle as my starting point

    V-Bar rows super set with both Pin Press and Feet Up Press..I also did some planks between sets to get some gut work in...

    Incline BP I bumped 5lbs to 140 got 2 sets of 6 then did a AMRAP set and got 10 with 140 so I have new 10 rep max with Inclines..est 1 rep max = 187...

    Did some shoulder and arm primping to finish

    Lower body rehab day tomorrow...I think I'll alternate front and back squat sets as far up as I can go with fronts and then super set with SL RDL
    Last edited by RT1957; 03-26-2017 at 08:38 PM.
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    Great looking bench accessory day Ron, likes the paused feet up bench, looks real tough!
    Congrats on the incline 10 rep PR! Solid progress coming down the pipe!
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    Good weight with the feet up BP, and u paused them! Taking leg drive out would kill mine but total isolation has to strengthen ur bench.

    Was feeling those 10 reps on deadlifts along with u, it's fun to totally knock the wind out of yourself. Grats on ur rep PR Ron.
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    Smooth looking bar path on the benching Ron, and your arms still show that the primping work is paying off keeping up your size.
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