RT1957 Journal #2 4/6/2017

[PtReyesGreg]

It's good to see you hitting the gym up there in Idaho Ron. Getting back to the normal routine as closely as possible, always helps me settle in when I move to a new area.

Good luck with the Madcows...starting over seems like a wise decision.

[TM79]

Great looking session Ron. I love the whole body session and solid weights/reps. Glad you are enjoying your training in ID.

[RT1957]

Nice way to finish off week 1. Enjoy your days off and have a great weekend.

Thanks Shane!!

It's good to see you hitting the gym up there in Idaho Ron. Getting back to the normal routine as closely as possible, always helps me settle in when I move to a new area.

Good luck with the Madcows...starting over seems like a wise decision.

It feels good to get in the gym and his setup allows to get in great session. I thought starting over was in my best interest. I did lose about 10lbs in the move and transition so I wanted to compensate for that too. As it was probably lean BM and not fat...LOL...and I did feel the strength loss during the first week deload I ran. I'm at 191 now and I'm going to try and stay there for a while.

Great looking session Ron. I love the whole body session and solid weights/reps. Glad you are enjoying your training in ID.

Well life is changing my SIL got a job so we will be over there 4 days a week to take care of the grandsons during the day so I'm going to move to a 4 day. I will do 2 full-body back to back Monday(Madcow day 1 squats and bench) and Tuesday(Madcow day 2 light squats and DB bench). Wednesday off. Then Thursday will be upper body(Madcow Day 3 Bench) and Friday will be lower body(Madcow day 3 squats). Sat and Sun off..repeat...I will also add a few more accessories to the upper and lower day at the end of the week.

[RT1957]

RT 05/18/2020
RTO60 Week 17
Madcow Week 2 Day 1
Morning weight: 191.3

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split SquatsA
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 160 X 1
5 X 185 X 1

Bench Press
5 X 95 X 1
5 X 115 X 1
5 X 125 X 1
5 X 135 X 1
5 X 150 X 1

Pendlay Rack Rows
5 X 135 X 1
5 X 160 X 3

DB Triceps Ext
21 X 25 X 1

DB Curls
21 X 25 X 1

Push-Up
15 X BW X 1

Madcow week 2 day 1. All went as written. I will add some volume to this workout next week with some walking lunges and I'm going to be doing pull-ups and push-ups at the end of every workout. I did push a week ahead with Box squats and loaded 185 because it was easier than loading a bunch of change plates to get 180. Bench Press was easy as were rows. I did 1 set of DB triceps ext and DB curls with a 25 to get a pump then manage 15 reps on my 1 set of push-ups for today. I will do my day 2 tomorrow and it will be a light full-body and I'm going to try some pause squats to regain some mobility in my left hip. RDL's DB Bench and pull-ups tomorrow oh and push-ups.

[ElrondHubbard]

Good idea on the pause squats. I was doing them up until October, I should probably think about re-incorporating them.

[RT1957]

Good idea on the pause squats. I was doing them up until October, I should probably think about re-incorporating them.

I tried them today and I was able to get to parallel without issue. I just pretended the box was there and sat down in the hole. Felt good to get a little lower than the box and I felt like I was able to keep symmetrical.

[RT1957]

RT 05/19/2020
RTO60 Week 17
Madcow Week 2 Day 2
Morning weight: 191

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Pause Squats
2 X 95 X 5

RDL
5 X 135 X 1
5 X 160 X 1
5 X 190 X 1

DB Bench Press
20 X 35 X 1
10 X 40 X 3

Assisted Pull-Ups
6 X BW-GB X 4

Push-Ups
6 X BW X 3

Well I pulled the training wheel off and tried some pause squats. It felt pretty good. I went with 95 just for a little resistance. I did 5 doubles trying for a 2 count pause. I did 3 sets of BW walking lunges to get some volume in after my pause squats. RDL's are really the main move on day 2 so I pushed the top 2 sets up 5lbs. Some light high rep DB Bench, pull-ups and push-ups for accessories. I'm just testing out the new breakdown. I won't actually start this split until next Monday. I won't be back until Friday and I'll run another full-body that day then move to my 4 day split.

[shaneinga]

2 solid workouts Ron. I like pause squats. I do a lot of my warm up reps on squats with pauses. Nice numbers on RDLs.

[RT1957]

2 solid workouts Ron. I like pause squats. I do a lot of my warm up reps on squats with pauses. Nice numbers on RDLs.

They showed some promise. I haven't squatted without the bench in over a year and it's time to add some pause sets back in 1 day a week for now.

Update: I picked up a pair of Adidas Adipower shoes today. They were 50% off in this color. 20.1mm heal and I need that extra heel height. All black are going for $85 regular price $200. I have an old pair of Adidas Power Perfect 2 so I think I'll like this shoe too. A slightly higher heel. Great for high bar squats and front squats.

[ElrondHubbard]

You're moving back up again, Ron. It feels like things are starting to show results. Hope the shoes work for you.

[RT1957]

You're moving back up again, Ron. It feels like things are starting to show results. Hope the shoes work for you.

Trying...I'm feeling less beat up after my workouts since I moved here. Not quite sure why but I don't suffer the same level of inflammation I was having in CA.

[RT1957]

RT 05/22/2020
RTO60 Week 17
Madcow W1 D3
Morning weight: 193.3
Time: 47:00

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 135 X 1
5 X 160 X 1
3 X 190 X 1
8 X 135 X 1

Bench Press
5 X 95 X 1
5 X 115 X 1
5 X 125 X 1
5 X 135 X 1
3 X 155 X 1
8 X 135 X 1

Pendlay Rack Rows
5 X 135 X 1
5 X 155 X 1
5 X 160 X 3

DB Triceps Ext
15 X 25 X 1

DB Curls
15 X 25 X 1

Push-Ups
12 X BW X 1

Pull-Ups
8 X BW – GB X 1

I'm still running 3 day full-body workouts probably at least for another week with the holiday weekend I probably won't be able to get in the gym until Tuesday next week.

All went as written. Day 3 has the weight bump and set of 3 with a back off set of 8 and that all went well. 190 moved better than it felt. Bench went smoothly as did rows. I hope everyone has a great Memorial Day weekend. Thanks to our veterans for all they have done and do for us.

[RT1957]

RT 05/18/2020
RTO60 Week 18
Madcow Week 3 Day 1
Morning weight: 192

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 140 X 1
5 X 160 X 1
5 X 190 X 1

Bench Press
5 X 95 X 1
5 X 115 X 1
5 X 125 X 1
5 X 135 X 1
5 X 155 X 1

Pendlay Rack Rows
5 X 135 X 1
5 X 155 X43

Pull-Ups
6 X BW-GB X 3

Push-Ups
6 X BW X 3

DB Triceps Ext
20 X 25 X 1

DB Curls
20 X 25 X 1

Week 18 for 2020 week 3 day 1 for Madcow. All went as written and it felt good to get today's workout done. I am starting my 4 day week now so I'll be back tomorrow for another full-body day but it will be light. Pause squats will be back in the mix along with RDL's and some DB Bench press for reps...I might try the 50's tomorrow to see how they feel

Hope everyone is having a great holiday weekend and thinking about those who made the ultimate sacrifice. I praise those who stand up for our country and especially the greatest generation but all veterans who keep our country safe

[TM79]

Couple of nice looking sessions there Ron. That's really cool that you are not as inflamed after training up there. I wonder why that is? Couldn't agree more with your thoughts regarding our veterans.

[shaneinga]

You are plowing right through Mad Cow Ron.

Numbers are looking strong everywhere.

Hopefully you had a great Holiday weekend.

[PtReyesGreg]

Good looking workouts Ron. It looks like Madcow is working well for you.

That's great about having better recovery in Idaho. The pure air up there must be agreeing with you.

[RT1957]

You are plowing right through Mad Cow Ron.

Numbers are looking strong everywhere.

Hopefully you had a great Holiday weekend.

Thanks Shane I'm just running the numbers and checking off the boxes...

Good looking workouts Ron. It looks like Madcow is working well for you.

That's great about having better recovery in Idaho. The pure air up there must be agreeing with you.

I'm enjoying Madcow for now. As far as inflammation I don't know why I just know it's much better than I was...I'm doing the same volume so I don't have an explanation I just know I don't hurt as bad...

[RT1957]

RT 05/26/2020
RTO60 Week 18
Madcow Week 3 Day 2
Morning weight: 191

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Pause Squats
2 X 115 X 5

RDL
5 X 135 X 1
5 X 165 X 1
5 X 195 X 1

DB Bench Press
10 X 30 X 1
5 X 50 X 2
10 X 50 X 1

Assisted Pull-Ups
6 X BW-GB X 4


Day 2 for week 3 of Madcow...Although I'm not really running any madcow progressions on this day I'm still calling it day 2 as it is my light day. I ran another full-body today. Pause squats felt OK. I bumped the weight up on them to 115 to get a little more resistance to the move. I also just recorded the pause squats today. RDL's I think I'll put them on a Madcow progression next cycle. DB Bench and some pull-ups to finish. I'm off tomorrow and will be back Thursday with a upper body day.

Time: 32:08

[RT1957]

RT 05/28/2020
RTO60 Week 18
Madcow W3 D3
Morning weight: 191.1
Time: 41:04

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
RGWSS= Reverse Grey Wolf Split Squats
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Bench Press
5 X 95 X 1
5 X 115 X 1
5 X 125 X 1
5 X 135 X 1
3 X 160 X 1
8 X 135 X 1

Pendlay Rack Rows
5 X 135 X 1
5 X 160 X 4
8 X 135 X 1

Arnold Press
10 X 25 X 3

Rear Lateral Raises
10 X 25 X 3

Pull-Ups
6 X BW – GB X 3

Push-Ups
6 X BW X 3

This is my first week running a 4 day. Today was upper body day 3 for Madcow bench. All went as written. I'm going to run one more week of 5's then change the rep scheme to 3's for then next 4 weeks. Added some extra volume with Arnold press, rear laterals and 3 sets of pull-ups and push-ups. Box squats tomorrow plus some extra lower body work. Good mornings and Walking lunges will be in the mix.

[RT1957]

RT 05/29/2020
RTO60 Week 18
Madcow W3 D4
Morning weight: 190.1
Time: 22:07

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

Box Squats
5 X 95 X 1
5 X 115 X 1
5 X 140 X 1
5 X 160 X 1
3 X 195 X 1
8 X 140 X 1

Last day for this week and this 3 week cycle. I will move to a deload week and just run day 2 full-body all 3 days next week. Box squats got done and I canned the rest of the workout. Due to schedules I had to get in early and I'm honestly not motivated first thing in the morning but I did get through the main move. I'm just feel better and enjoy doing my workouts later in the day. I did get all my reps but my mind wasn't there today. Have a great weekend all!!

[ElrondHubbard]

I'm enjoying Madcow for now. As far as inflammation I don't know why I just know it's much better than I was...I'm doing the same volume so I don't have an explanation I just know I don't hurt as bad...

Maybe the lack of humidity? I know a humid environment knocks the heck out of my wife, and truthfully makes exertion harder for me as well.

I like your numbers, Ron. And I feel you about not feeling it in the morning. When I started out I was training in the morning, but I naturally gravitated towards an evening workout and it makes a huge difference.

[Marius_Ursus]

That's a lot of good work, Ron. I like seeing your box squats creeping up.

[RT1957]

Maybe the lack of humidity? I know a humid environment knocks the heck out of my wife, and truthfully makes exertion harder for me as well.

I like your numbers, Ron. And I feel you about not feeling it in the morning. When I started out I was training in the morning, but I naturally gravitated towards an evening workout and it makes a huge difference.

When I eventually get my own setup I'll be working out in the evenings again for now I'm doing it at about 11AM which is OK. Last week we had appointments for drivers licenses and vehicle registration so I had to do it in the mornings and I'm just not ready mentally or physically in the early morning...Seem a little more humid here than Santa Clara but cooler. Either way I'm glad I'm not in as much discomfort after workouts...

That's a lot of good work, Ron. I like seeing your box squats creeping up.

Thanks Bear...I'm trying

[RT1957]

RT 06/01/2020
RTO60 Week 19 Day 1
Morning weight: 191

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Pause Squats
2 X 95 X 2
2 X 115 X 2
2 X 125 X 2
2 X 135 X 2

Bench Press
8 X 95 X 1
6 X 115 X 1
4 X 135 X 1
3 X 150 X 1
1 X 165 X 1

Bent Rows
5 X 135 X 1
5 X 155 X 1
5 X 165 X 2

Week 19 is suppose to be a deload week but I'm feeling OK to just go a few more. I decided I wanted to change rep scheme's so doubles for pause squats and 86431 on bench. I used this rep scheme last year up until the time we started looking at moving and I made progress for close to 6 months without a fail. I also ran it with baby steps adding only 1LB a week to the top set. I would run the first 4 sets until I hit the next 5lb increment on the top set then bump those sets 5lbs then repeat the same process. I got close to a 200lb bench then training went to the back burners until we moved.

Pause squats felt OK I need to get use to not having the bench there. I also got a new pair of adidas adipower with a 20.1mm heel.

86431 is a fun rep scheme to run and I need to add a few back off sets to get some more volume in for bench work until I get my own gym and a setup for incline BP.

Rows to finish today

[TM79]

Looks like you have been quite busy Ron! Nice work! The sessions look good and that is great that you are still having minimal inflammation. If you ever figure out the secret to that, please let me know. In the mean time, keep up the good work!

[RT1957]

Looks like you have been quite busy Ron! Nice work! The sessions look good and that is great that you are still having minimal inflammation. If you ever figure out the secret to that, please let me know. In the mean time, keep up the good work!

Thanks Trent...I'm changing things up a little. I was getting tired of 5's and felt I could do some more reps at the lower intensities and work up to a single and learn to do singles along with working some reps. I will also change my box squats. I'll still use Madcow's weight progressions but I'm changing the rep scheme. As far as inflammation. I don't have any idea what changed other than location

[RT1957]

RT 06/02/2020
RTO60 Week 19
Morning weight: 190

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

PVC Rotations & Dislocations
30 total

RC Waves & Flies
30 X 2.5

Pause Squats
3 X 95 X 1
3 X 105 X 1
3 X 115 X 1
3 X 125 X 1
3 X 135 X 1

RDL
5 X 135 X 1
5 X 170 X 1
5 X 200 X 1

DB Bench Press
10 X 40 X 1
6 X 50 X 3

Assisted Pull-Ups
6 X BW-GB X 4

Day 2 for my week 19 and I'm greasing the groove by trying to do light pause squats every workout. RDL's I bumped the top 2 sets 5LBS...all went well there. DB Bench I went with 3 sets of 6 at 50LBS. V- Bar pull-ups for a change there. I also did some banded face pulls after each DB Bench set. I'll be off tomorrow back at it on Thursday.

Time: 48:50

[ElrondHubbard]

I like the idea of throwing those paused squats in there. And yeah, I strongly believe that the environment around you can make inflammation better or worse. Sounds like you've found a good place.

[TM79]

I like the idea of throwing those paused squats in there. And yeah, I strongly believe that the environment around you can make inflammation better or worse. Sounds like you've found a good place.

Agree to all of this. Pause squats are excellent for building squat weight and I'm now a firm believer that your environment can cause inflammation. Nice looking session Ron!

[Marius_Ursus]

That was a great session, Ron. I also agree the environment can aggravate inflammation as well as using pause squats to develop strength.