RT1957 Journal #2 4/6/2017

[RT1957]

Thanks Simon...I'm looking forward to deadz and split squats!!....I know its a sickness

[RT1957]

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Morning weight: 195.2

2017 Cycle 7 W2 D5
Upper Body
Morning weight: 196.6

Reps X Weight X Sets

PVC Rotations & Dislocations
RC Flies & Waves

Bench press WU's
10 X bar X 1
3 X 95 X 1
3 X 115 X 1
3 X 135 X 1
Pin Press Slot 7
1 X 155 X 1
1 X 165 X 1
Pin Press Slot 8
1 X 180 X 5

Pin Press 1 X 180 last single


V-Bar Rows(PWO)
6 X 70 X 1
6 X 80 X 1
6 X 90 X 3
10 X 90 X 1

V-Bar Rows 10 X 90(PWO)


Triset: Pause BP - Side lateral - Rear Lateral Raises

Pause Bench Press
3 X 150 X 3

Pause BP 3 X 150 Set 3


Side Lateral Raises
10 X 25 X 3

Rear Lateral Raises
10 X 25 X 3

Super Set: Bar Dips – BB Curls

Bar Dips
10 X BW X 3

BB Curls
8 X 55 X 3

Pin Presses and Pause BP today...all went well did some singles from slot 8 with 180 to get good reps

V-Bar rows need a bump 90 was very easy today

Pause BP at app 75% for 3 sets of 3 Triset with Side and Rear laterals

Finished with bar dips and straight bar curls. The DB triceps ext were starting to bother my elbows so I'm going to work bar dips into regular dips over a period of time...no hurry...I also dropped EZ curls and went to the straight bar and had to drop down to 55lbs...Curls in the Squats Rack....

Deadz and Split Squats tomorrow

[SixTribes]

Pin Press looked smooth, the pauses were solid.. Nice work RT...oh the Squat Rack Police are not going to be happy !! what is PWO in reference to the VBar rows?

[TM79]

Beauty of an upper day RT. Glad that you got your reps on pin press and rows. The rest of it looked good too. Glad you're digging the Oly bar curls. I miss doing EZ Bar, the Oly bar hurts my wrists too much.

[RT1957]

Pin Press looked smooth, the pauses were solid.. Nice work RT...oh the Squat Rack Police are not going to be happy !! what is PWO in reference to the VBar rows?

Thanks ST...trying to work weights I can use and get good reps!! PWO = Plate weight only....I had to ask Shawn the same question a few weeks ago...LOL

Beauty of an upper day RT. Glad that you got your reps on pin press and rows. The rest of it looked good too. Glad you're digging the Oly bar curls. I miss doing EZ Bar, the Oly bar hurts my wrists too much.

Thanks TM...was a fun day under the bar....I was surprised how much weight I had to drop for oly curls....I was working with 75 on EZ curls...so I put 65 on the oly bar and could barely move it ....so down to 55 to start....Straight bar doesn't bother my wrists...at least it didn't yesterday

[RT1957]

2017 Cycle 7 W2 D6
PC & Split Squats
Morning weight: 195.2

Reps X Weights X Sets

Hic Circle Lateral Walks
10 X HC X 3

SL RDL
6 X 15 X 1
6 X 20 X 1
6 X 40 X 3
6 X 40 X 1 Left Leg only

SL RDL 6 X 40


RDL
6 X 135 X 1
6 X 155 X 1
6 X 175 X 1

RDL 6 X 175


Deadz
3 X 185 X 1
3 X 225 X 1
5 X 245 X 1

Deadz 5 X 245


Super Set: Split Squats – Back Ext
Split Squats
6 X bar X 1
6 X 75 X 1
6 X 85 X 1
6 X 95 X 1
6 X 95 X 1 Left Leg Only

Split Squats 6 X 95


Back Ext
15 X BW X 3

Reverse Hypers
10 X 45 X 3

PC and Split squats today...

SL RDL...I'm really working on stabilizing...as you can see in the vids I need work....

RDL's next to prep for deadz...I'm actually liking this progression into deadz going for SL RD to RDL then down to the floor with deadz...

Bumped my deadz weight to 245 and got my 5 reps...I'll be making 5lb jumps from here

Split squats I'm continuing to add weight each session but 95 was challenging especially after all the PC work...did 1 extra set for the left leg on this and SL RDL

Super set Split squats with Back EXT and then finished with Reverse hypers

All in all a good day....tomorrow I'll do some bro work...calves....forearms abs...week 3 starts Thursday

[wasmeFINAFLEX]

That is a great looking workout. LIke that transition into deads... good on ya for bumping and hitting your reps!

[grouchyjarhead]

My legs feel sore just reading that! Nice work Ron!

[RT1957]

That is a great looking workout. LIke that transition into deads... good on ya for bumping and hitting your reps!

Thanks Simon...it is a nice way to flow right into deadz....always good to get the reps we want!!

My legs feel sore just reading that! Nice work Ron!

Thanks Grouchy...they are a bit tried this AM....

[raynerd]

Killer PC and leg work. That build up to deads was cool and accumulated a ton of PC work!

[RT1957]

Killer PC and leg work. That build up to deads was cool and accumulated a ton of PC work!

Thanks Shawn...that was the plan!!....It really seems like a good way to prep from deadz and hammer the hammies and glutes!!...I'm embracing the split squats but i do think I need to do some walkouts to keep my CNS use to heavier weight on my back....last week when I did my Good Mornings 135 actually felt heavy on my back...I think its because the split squat weights are so light that my CNS isn't use to heavier weights

[SixTribes]

excellent hip snap on the RDL's...nice weight too.. and strong work all around..i know exactly what it's like to get the foot placement right on splits...good on you for finishes he reps..

[SixTribes]

Happy Birthday young man ! hope you have an enjoyable day wishing you continued health and prosperity

[TM79]

Great looking leg session yesterday RT. I'm always amazed at the variety of lifts that you do. Also, is it your birthday? If so, then have a very happy birthday my friend! You guys that are still killing it at your age really inspire me.

[RT1957]

excellent hip snap on the RDL's...nice weight too.. and strong work all around..i know exactly what it's like to get the foot placement right on splits...good on you for finishes he reps..

Thanks ST...my lockouts on RDL and Deadz are a bit lazy so I was trying to have good hip action....RDL's were better than deadz....deadz my lockout is low and lazy

Happy Birthday young man ! hope you have an enjoyable day wishing you continued health and prosperity

Thanks ST...its not until Monday but I appreciate the kind words for an old man

Great looking leg session yesterday RT. I'm always amazed at the variety of lifts that you do. Also, is it your birthday? If so, then have a very happy birthday my friend! You guys that are still killing it at your age really inspire me.

Thanks TM...Monday is my Birthday...Variety is the spice of life....That was something that was said when I was a kid....Gotta keep things interesting

[wasmeFINAFLEX]

Happy Birthday.. well for monday lol

[RT1957]

Happy Birthday.. well for monday lol

Thanks Simon...I'll hold it until then...

[RT1957]

2017 Cycle 7 W3 D1
Upper Body – BP test Day
Morning weight: 195.2

Reps X Weight X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Battle Rope
Waves X 40 X 1
Oscillations X 40 X 1

Yates Rows
WU's
10 X Bar X 1
3 X 95 X 1
3 X 115 X 1
3 X 135 X 1

Bench Press
10 X Bar X 1
8 X 95 X 1
5 X 115 X 1
3 X 130 X 1
1 X 145 X 1
1 X 160 X 1
6 X 175 X 1 Test set Picked up 1 rep this month

Bench Press 6 X 175


Super Set: Yates Rows - Paused Incline BP

Yates Rows
Work Sets
6 X 155 X 3

Paused Incline Bench Press
5 X 125 X 3

Super Set: Paused Skull Crushers – DB Curls

Paused Skull Crushers
8 X 80 X 3

DB Curls
8 X 35 X 3

Triset: Side and Rear Lateral Raises – Battle Rope

Side Lateral Raises
10 X 25 X 3

Rear Lateral Raises
10 X 25 X 3

Battle Rope
30 X Waves X 1
30 X Oscillations X 1
12 X Power Slams X 1

Week 3 started today and I ran a bench press test with 175 and picked up a rep this month. Got 5 at the beginning of the month got 6 today and maybe could have gotten 1 more but I racked it....Some progress. I used a T-Nation rep and rest scheme for 1 rep max test...I adopted it for my 175 rep test...I'm hoping to get to 10 reps with 175 by years end....4 more to go!!

Yates rows I actually did the warmup sets then ran my BP work and test set then came back and did them with Pause Incline BP

Paused Skull Crushers got my 8 across as well as DB curls...finished with shoulder primping and battle rope

Split squats tomorrow along with accessories

[raynerd]

Grats on the bench PR Ron! 6 at 175 is some good progress! Great job on the rows and accessories

[RT1957]

Grats on the bench PR Ron! 6 at 175 is some good progress! Great job on the rows and accessories

Thanks Shawn...its a slight bump but its progress!!....felt good to get that extra rep

[SixTribes]

my apologies for the errant post on your Bday..I am such a dope..

Nice BP RT ! Congrats..that extra rep equates to around a 7lb gain...nothing wrong with that my friend, nothing at all !!! That tri-set looks like a shoulder Torching

[wasmeFINAFLEX]

Nice work there Ron... that reads like a very long session...

[RT1957]

my apologies for the errant post on your Bday..I am such a dope..

Nice BP RT ! Congrats..that extra rep equates to around a 7lb gain...nothing wrong with that my friend, nothing at all !!! That tri-set looks like a shoulder Torching

No problem...its coming so today....Monday...yesterday....at this point it doesn't matter....waking up and putting my feet on the ground is what counts!!...LOL

Yeah the 1 rep max calculator says app 210.....I'm still doubting if I can get 200 so 10 with 175 is the goal before any more weight bumps

The battle rope with lateral raises is just evil....I could barely do the last set of power slams and my rope was hardly moving by that point in the WO

Nice work there Ron... that reads like a very long session...

My sessions have gone up in time...I'm running about 75 minutes on most of my WO's....I'm also resting longer during my main move to insure reps are achieved

[shaneinga]

Happy Birthday Ron!

Lots of great work in here in my absence. Split squats are moving right along. Deads looked good as well.

Great job picking up a rep on BP at 175.

[RT1957]

Happy Birthday Ron!

Lots of great work in here in my absence. Split squats are moving right along. Deads looked good as well.

Great job picking up a rep on BP at 175.

Thanks Shane....splits are coming along....very humbling to say the least....deadz always need work...lazy lockout continues to plague me...BP progress....Yeah!! ...

[RT1957]

2017 Cycle 7 W3 D2
Split Squats – SL RDL
Morning weight: 195.2

Reps X Weights X Sets

Warm ups

Super Set: HC – SL RDL

Hip Circle Lateral Walks
10 steps X HC X 3

SL RDL
6 X 20 X 1
6 X 25 X 1
Work sets super set with Split Squats work sets
6 X 40 X 3

Super Set: Split Squats – SL RDL

Split Squats
WU's
6 X Bar X 1
6 X 85 X 1
Work Sets
6 X 100 X 3

Split Squats 6 X 100 Set 3


Short and sweet today. I wanted to get my split squats in and some SL RDL...I was watching a Johnny Candito interview and he talked about taking 1 week and doing a few sets of either squats or BP at 75% just to get some shock value in

I might do that with Split squats this week and do 3 work sets every day until deload...

We'll see how I feel about that tomorrow

[grouchyjarhead]

Just saw I missed your birthday. Happy belated birthday Ron!

[TM79]

Great upper session the other day RT. Then more of the split squats. Glad to hear that everything is still going according to plan and the reps are moving.

[RT1957]

Just saw I missed your birthday. Happy belated birthday Ron!

You're early it's tomorrow...but I appreciated the thoughts

Great upper session the other day RT. Then more of the split squats. Glad to hear that everything is still going according to plan and the reps are moving.

Thanks TM...it was a good day under the bar and the split squats are coming along...I broke the 100lb barrier....LOL.....They hammer my legs and I know that my left has to do the same work as the right...I'm embracing them....might do a few sets today just to keep some blood going in the quad...

[RT1957]

2017 Cycle 7 W3 Leg Pump
20 rep Leg Press
Morning weight: 196.2...musta been the ice cream

Reps X Weight X Sets

20 Rep Leg Press
20 X 145 X 1
20 X 175 X 1
20 X 205 X 1

I'm trying the Candito method of training a body part for a week straight then back to regular programming. So 3 sets or some level of intensity that I feel every day this week for legs....yesterday I did do some left leg press work and single leg extensions but it seems when I work it with my right leg, bilaterally, I get a better reaction on the leg press.....split squats work great as a unilateral exercise but for some reason my left leg feels worked after single leg press but I don't get nearly the level of pump as when I work it bilaterally...yet again split squat hammer it and blows up fast...

Today I used a Tom Platz heels together feet point out stance and then ran 3 sets of 20...the last set I tried to do as 20 singles...15 singles a double rep and a triple rep to get it over with as they were getting challenging

Got a huge leg pump and I'm trying to drive blood into that quad everyday this week...3 work sets 5 days = 15 work sets....that my target..today I only really did 2 work sets and the first set was really a warmup the last two were challenging...