User Tag List

Page 3 of 4 FirstFirst 1234 LastLast
Results 41 to 60 of 71
  1. #41
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Well I finished up my 10 week program which was a bastard program of Ed Coan-Phil... for Deadlifts, www.Benchprogram.com for bench and The Cube Method for Squats...




    I went off course and changed a few things up as I went. Over all it was a good 10 weeks. All my lifts went up and made PR's in each lift. I hit an easy 325lbs in bench. Which is a 10lb PR.. I hit a 455lbs in Squats which was a 30lbs PR and I finally pulled over 500 again in deads. With a Easy 505lbs. It was only a 5lbs PR, but It was the first pull over 500lbs in over 1.5yrs. Plus is was easy.




    I have a Meet coming up in Feb or March. Date hasn't been set yet. It will be a Local meet by the APA Fed.




    So I'm working on a Plan for the next few months of training to lead up to this meet. What I know I'm going to adjust for training. I want to Squat twice a Week. Bench Once (give Shoulders a rest) and Allow more time to train a day. I have been leaving the house to late and having to rush to often. This has cut out a lot of my accessory lifts.




    Just need to figure out What programs I'm going to run and try and Peak for my Meet.




    My weight is 191lbs with a bit of BF right now.. Guessing 12-13% AB's are their, but just barely. Going to compete at 181lbs.




    My best Meet lifts are SQ-425, B-315, DL-475 =1210 The 315 was a 4th attempt for State Record. So doesn't count towards total. My goal is to nail a 1300 total at my next meet. I'm sitting at 1285 with my PR Gym lifts. Hoping the next 4 months will bring me to my goal.
















    Tonight's Workout - Deloading and working on my next plan... (Evil Laughing)








    Deadlifts - All Hook Grip - All Beltless - All 2in Deficit - All Sumo
    10/135
    10/185
    8/225
    5/275
    3/315
    3/365
    1/405




    Power Shrugs with Trap Bar
    10/200
    10/200
    10/200




    Seated Deadlifts
    10/135
    12/185
    12/185




    I'm having issues with my Hook Grip. Not sure what is wrong. I do have small hands and my bar is 33mm. So I tried to capture my last 3 sets to show my grip.. If you have mastered the Hook Grip and see what I'm doing wrong.. SPEAK UP...




    315





    365





    405


  2. #42
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Bench Day... Worked up to a Heavy Single, Then backed off with doubles with Slingshot... Simple Day


    Got my new Slingshot and Lifting Large Parallel Breaker Wrist Wraps. Loving these Wraps. My favorite so far.


    Shoulder Disco's
    Couch Stretch
    DB Rototars


    Bench
    10/BAR
    10/135
    10/155
    8/185
    5/205
    3/225
    2/255
    2/275
    1/305
    1/315
    1/330 - T'n'G -- PR



    Slingshot
    2/315
    2/315
    2/315
    2/315



    DB Inclines
    10/65
    10/65
    10/65
    10/65


    Pressdowns
    10/120
    10/120
    10/120
    10/120


    Hanging Knee Raises
    15
    15
    15


    Band Pull-a-parts
    12
    12
    12


  3. #43
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Squat Day...First day lifting at my new Gym. Great Gym and really geared towards LIFTERS. Hit a new Squat PR, but forgot to video it. Did get my 475 Fail thou...lol..Next time


    Supplements of the Day.. Just Pre-workout and Post Whey Shake...




    Shoulder Disco's Between all warm up sets


    Squats
    10/BAR
    10/135
    10/185
    8/225
    5/275
    3/315
    2/365
    1/405
    1/425
    1/455
    1/465 - 10lbs PR.. Sunk it too...
    Failed/475 - Almost had it..



    Rev. Bands Small Reds
    2/495
    2/495
    2/495



    Laying Leg Curls
    3x10


    Leg Ext
    3x10


    Hanging Leg Raises
    3x15


    Pulldown Abs
    3x20 @130


  4. #44
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Light Bench, Shoulders and Pulldowns..Getting used to the new gym and equipment.


    Yoga Wheel
    Shoulder Disco's


    Bench
    10/BAR
    10/95
    10/135
    8/160


    5x5 @ 225


    Side Cable Raises
    10/25
    10/25
    10/25


    Rear Delts
    10/70
    10/80
    10/90


    Wide Grip Pulldowns
    10/130
    10/130
    10/130


    Hammer Strength Pulldowns
    10/180
    10/180


    Rope Pressdowns
    10/100
    10/100


  5. #45
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Active Recovery Day...


    Just bounced around hitting a few missed body parts and really dug into my TFL tonight...


    The new Gym is awesome and glad I pulled the trigger on it. Only 2 people where there doing some odd crossfit style BS... I swear they had 20 different stations going. Battle ropes, Deadlifts, punching bag, jog across gym, DB Curls, Hanging leg raises, Floor Crunches, Decline crunches, Ball Slams, Clean & Jerks... No Joke either... Of course with Skinny jean type sweet pants and no shirt.




    Anyway...


    Shoulder Disco's 3x15


    Alt. DB Curls
    10/25
    10/30
    10/35
    8/40


    Hammer Strength Rows - Missed this thing.. My old, old gym had it.
    12/90
    10/90
    8/90


    Hanging Leg Raises
    5x10


    Calf press
    14/195
    14/195
    12/195


    BB wrist curls 3x25 @ BAR


    Pulldown ABs...50 reps - to complete 100 reps for ABs


    Foam rolled upper legs
    Banded Hip Distractions 2min 2x Each side
    VooDoo Floss left TFL and lacrosse ball---OUCH


  6. #46
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Deadlift Night and What a great night... Just a short couple of weeks ago I missed 515.. Then last week I hit 505 for a PR... Tonight I got that 515 and it felt good.

    Deadlifts.. All Sumo
    10/135
    10/185
    8/225
    5/275
    3/315
    2/365
    2/405 + Belt
    1/455
    1/475
    1/515 for a PR



    Speed Pull
    3/315
    Paused just below Knees
    3/315
    Speed Pulls
    3/315
    Paused just below Knees
    3/315

    Above Superstted with Leg Curls
    10/110
    10/110
    10/110

    DB Rows..........Supersetted w/..............Pulldown ABs
    12/140............................................... ....20/170
    12/140............................................... ....20/170
    12/140............................................... ....20/170


  7. #47
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Heavy Bench Day
    Weight 190


    My new Gym as a Weird Bench and I tried benching in the squat rack it was to narrow for my Wide Grip Comp bench set up.


    Shoulder Disco's
    Couch Stretches
    Yoga Wheel


    Bench.. Paused Comp Grip
    10/95
    10/135
    8/155
    5/185
    5/225
    3/245
    3/275
    2/305
    2/315


    Slingshot
    2/335



    Work sets.. Closer Grip
    5/225
    5/225
    5/225
    5/225


    Wide Grip Pulldowsn
    12/130
    12/130
    12/130


    Pulldown Abs
    20/130
    20/130
    20/130
    20/130


    Rope Pressdowns
    12/120
    12/120
    12/120


    Peck Deck
    12/80
    12/80
    12/80


  8. #48
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Squat Day, Still dealing with my left leg. Thinking it's my TFL, but not 100% sure. With a little icy-hot and a tight wrap on it. I use one of those Neoprene Waist slimmer's and wrap it tight. Seems to let me work through it ok.
    I've tried Flossing and lacrosse ball, even did Leg Ext. sets with the Floss wrap on. Have a Dr. appointment on Wed. to see if I can get a better idea of what it actually is. Need to know if Time off will heal or if it's torn or just something to get an idea.
    Squats - No Belt No Wraps
    10/BAR
    10/135 - With Floss
    5/185 - With Floss
    5/225
    5/275
    3/315
    1/365
    6/405-Wraps + Belt
    7/405-Rev. Red bands Wraps + Belt


    Circuit
    Leg Curls
    12/70
    12/80
    12/80
    12/40 - Right Leg Only
    12/40 - Right Leg Only
    Leg Ext.
    12/130 - With Floss
    12/130 - With Floss
    12/70 - Right Leg Only
    12/70 - Right Leg Only

    Calf Press
    12/180
    15/180
    15/180
    15/180
    AB's
    Pulldown ABs
    25/110
    25/110
    10/110
    Hanging leg Raises
    15
    15
    10


  9. #49
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Weight 189lbs
    Started a Wave Program. Not sure if I will stick with this or not. As soon as my next meet's Date is Set. I may switch to some peaking programs for it.
    Heavy Bench Day
    Done between Warm ups
    Shoulder Discos
    Couch Stretch
    Yoga Wheel
    Flat Bench - Index on Rings
    10/BAR
    10/95
    10/135
    8/155
    3/185
    3/225
    Working Sets
    3x3 @ 265 - Flat Bench

    3x3 @ 265 - 2 Board
    3x3 @ 265 - Decline
    3x3 @ 185 - Cambered Bar

    Rope Pressdowns
    10/110
    10/110
    10/100
    Leg and Hip Stretches and Floss


  10. #50
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Squats Again...
    First week of this Wave Program
    When I looked at the numbers projected. This first week seemed easier then it was. Trying not to use Wraps unless I have too and when I use my wraps. I will start with my old Rhinos. They are pretty warn out and don't give any rebound anymore, but will provide a bit of support still.
    Played around with my footing and angles of my toes. Trying to see if it effects my outer quads pain or not. Seems I can point my toes more forward helps some. Was kind of hard to tell tonight. I used some Capsaicin on it and Neoprene wrapped it tight. So the heat was in effect pretty good.
    I did focus harder on getting good depth and staying tighter.
    Shoulder Disco's done between warm ups
    Squat Warm ups - No Belt just Sleeves
    10/BAR
    8/135
    5/185
    5/225
    2/275
    2/315
    Working Sets + Belt and Sleeves
    2x5 @ 345

    Paused Squats
    2x5 @295

    Super setted last 3 exercises
    Lying Leg Curls
    10/80
    10/100
    10/100
    Calf Press
    15/180
    15/180
    15/180
    Back Ext. Body Weight
    3x10


  11. #51
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Brought my deadlift platform to the gym.. Made this thing a while back. Finally get to use it.




  12. #52
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Deadlift Day with out any Deadlifts...


    DB Shrugs
    12/55
    12/60
    12/70
    12/80
    12/90


    V-Handle Cable Rows
    12/150
    12/160
    12/170
    10/170


    Lying Leg Curls
    12/50
    10/80
    10/80
    10/80


    Kroc Rows
    10/90
    10/100
    10/100
    8/100


    AB Pulldowns 100 Reps


    Water Rower 5min


  13. #53
    Junior Member
    Join Date
    Oct 2015
    Posts
    10
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    This is great stuff. Thank you for posting

  14. #54
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Quote Originally Posted by EricIrons View Post
    This is great stuff. Thank you for posting
    Thanks Eric... Plenty more to come...


  15. #55
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Ok, still working on recovery and rehab. Starting Jan 3rd. Is when I'll try my short Peaking Cycle. Not much time to really improve and add poundage to my total, but if I can get healthy and play it smart. I think I'll be good to go.
    Dropped 2 lbs. Which was good. Weighed in at 189 down from 191.

    Supplements of the Day
    Fish oil - 4 Caps
    Vitamin C - 4,000mg
    Turmeric Curcumin - 2,000mg

    Bench Day...Took it real easy and focused on Form and blood flow. Been feeling beat up lately and it felt good just get blood flow going. Used my new Harris Hybrid Wrist Wraps. Very Grippy wrap.

    Couch Stretches
    Foam rolled thighs, Focued on TFL.

    Bench - Good Pauses on all sets
    10/BAR
    10/95
    10/135
    10/155
    8/185
    5/205
    5/225
    5/225
    5/225 + Slingshot
    [/URL]


    Super Setted these

    DB Inclines
    10/55
    10/55
    10/55

    Rope Pressdowns
    10/110
    10/110
    10/100

    Wide Grip Pulldowns
    10/100
    10/100
    10/100

    Did a little experiment today.. Made my own Compression Cuff and Hip Circles. Wasn't that hard at all. Going to make another Compression Cuff and Thigh band. Used my old Rhino Knee Wraps. They lost their POP out of the hole and I won't be using them anymore. So I figure I'd try this. Came out pretty good. Used just normal sewing string. Then used fishing line and spot stitched to add strength. I used both of them today. Worked great. Made these three from just one wrap. Still have another wrap left.



  16. #56
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Still trying to recover from nagging injuries. Giving my hip 3 more days. If not any better. Just going to get a Shot.. Starting Jan 3rd. Actually planned training will go in effect for my Meet on Feb 6th.

    Hot Bench again, since I can't squat yet and back needs more time.



    Easy Bench Day...

    Yoga Wheel and Couch Stretches

    Bench - All with Meet Pause
    10/BAR
    10/95
    10/135
    8/155
    8/185
    5/205
    5/225
    5/245
    5/245
    5/245
    5/245
    5/245
    5/245

    Wide Grip Pulldowns
    10/130
    10/150
    10/150
    10/150

    Rope pressdowns
    10/130
    10/130
    10/130

    Pull-ups
    8
    8
    5

    Rear Delts
    10/80
    10/80

    Hanging Leg Raises
    8x10

    Took my Boy to the Gym Again...

    Logans Workout
    Bench - Learned how to set up and control the weight..15lbs
    Standing Long Jumps 3x10
    Box Jumps 3x8
    Push ups 2x5
    Pullups with Band 3x5
    Crunches 3x10
    Water Rower 5min
    [/URL]


  17. #57
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Rough day and a bit of a set back...

    Deadlifts... Goal was 475 for 2x2...
    Did my warm up sets up to 405. I think and then made to big of a Jump to 475..
    2/475
    1/475 - Failed 2 and Tweaked back a little.

    [/URL]

    Shut it down. To much pain. Couldn't even do Shrugs... Slight set back, but will feel better in a day or so. That's what I get for rushing back into deadlifts after 2 weeks...

    Good news was Hip Felt fine for Deadlifts...

    Logan's first time deadlifting..
    [/URL]



    So My plan is going to heal up over the next few days... Come back and drop the weights and raise the reps. I may do a Few Walk outs, Heavy Rack Pulls.. Just so the weight doesn't feel extremely heavy later. As it gets closer to my Meet. I'll start dropping the reps and raising the Weights.

    First time Deadlifting with the Texas Deadlift Bar too. I like the thinner bar,. but didn't get heavy enough to really see any advantage yet.

    Even hitting 475x2 with decent speed. It did feel heavy... But looking at the Big picture. 475 is my Meet PR.





    I did receive 3 New Knee Wraps and a Pair of Wrist Wraps. The APT Heavy Cast like Wraps are by far the Heaviest Wraps I have. The 3 Red lines outweigh some of my other wraps by 4oz.

    APT - 3 Red Lines - Heavy Cast - 3M
    APT - Thin Blue line - Heavy Cast - 3M
    Harris - Hybrid - Heavy Rebound - 2.5M



  18. #58
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Weight is on Point 187lbs



    First Day of my Short Peak Program.



    Using Strength First Advice. Since I have a Short Window here.
    Starting off with Squats. Felt things out tonight. Haven't Squatted in over 2 weeks. Over all felt pretty good. Squatted with virtually no pain. Really nothing from the Hip.. What I was feeling was more of my TFL around my knee was tight.


    First Week of my Short Peak is Work up to 5RM.



    Shoulder Disco's



    Squats
    10/BAR
    10/135
    10/185
    5/225
    5/275
    3/315 - Added Belt
    2/365 - Added light Wraps
    5/405 - Belt and Heavy Wraps...New wraps from APT. First use.
    [/URL]


    Circuit
    Leg Curls
    10/100
    10/100
    10/100



    Leg Ext.
    10/160
    10/160
    10/160



    Calf Press
    15/150
    15/150
    15/150



    Pulldown ABs
    20/130
    20/130
    20/130
    20/130



    AB Wheels
    10
    10



    Hip Circle
    10 Side Steps
    10 Squats
    10 Side Steps
    10 Squats


  19. #59
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    5 Weeks Out
    Bench Day
    5RM Bench



    Got de-Railed on my diet so my weight jumped up to 189. Figured it would be more, so I'm ok with that.
    Shoulder Disco's

    Yoga Wheel
    Couch Stretches


    Bench
    10/BAR
    10/95
    10/135
    8/155
    5/175
    3/205
    3/225
    2/255
    2/275


    Work Set...5RM, Went up pretty smooth
    5/290



    Rope Pressdowns
    10/120
    10/120
    10/120
    10/120



    Rear Delts
    8/100
    8/100
    8/100
    8/100



    Wide Grip Pulldowns
    12/130
    10/130
    10/130
    10/120


    AB Pulldowns
    20/130
    20/130
    20/130
    20/130



    AB Wheel
    10
    10
    Foam Rolled Legs

    Got a new Piece of Equipment in today...


  20. #60
    Senior Member Ramrod's Avatar
    Join Date
    May 2013
    Posts
    102
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)

    Default

    Deadlift Day
    5 Weeks out


    Pre-Workout..
    Epsom Salt Bath 25min
    Penetrex Rub
    Neoprene Shorts
    Foam Rolled left thigh between sets


    Trying to focus on keep the lower back loose. Still recovering from last weeks strain.


    Warm ups
    Laying Leg Twist
    Light Stretches


    Deadlifts
    10/135
    10/185
    8/225
    5/275
    5/315
    3/365
    2/405


    Work Set
    5/450



    Kroc Rows
    110 lbs
    3x10


    Hip Thrust
    185 lbs
    3x10


    Pulldown Abs
    130 lbs
    5x20


Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Similar Threads

  1. Cube Method Log
    By JeffJohnston in forum Training Forum
    Replies: 2
    Last Post: January 10th, 2013, 04:15 AM
  2. Replies: 11
    Last Post: August 31st, 2011, 01:03 AM
  3. NSFW Male "pull-out" / withdrawl method effective
    By Squarepusher in forum M&M Lounge Forum
    Replies: 61
    Last Post: November 20th, 2009, 05:17 AM
  4. Gordon Brown's "green" Advisor: "Britain must drast
    By stellar in forum M&M Lounge Forum
    Replies: 5
    Last Post: March 30th, 2009, 02:49 PM
  5. How Long Can One Remain "inhibited", Not "shutdown"
    By swifto in forum Steroids, Prohormones, Peptides Forum
    Replies: 9
    Last Post: October 17th, 2006, 09:37 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •