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  1. #61
    Senior Member Ramrod's Avatar
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    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...




  2. #62
    Senior Member Ramrod's Avatar
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    Today was an extra Day.. Active Recovery. There is always something to be done and worked on...


    Didn't move much weight today...


    Laying Leg Twist
    Foam roller Legs
    Calf Stretches
    Hammy Stretches
    Couch Stretches
    Banded Hip Stretches
    Seated Butterflies


    Standing Arnold Presses
    AB Pulldowns and AB Wheel - 100 reps


  3. #63
    Senior Member Ramrod's Avatar
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    Thanks Guys...




    Squat Day ME 3
    Strength First 5 week peak
    Week 4


    Foam rolling, Stretches for Hips, Quads and Hammies between Warm ups
    Used my Hip Circle


    Squats
    10/BAR
    10/135
    8/185
    5/225
    5/275
    3/315
    2/365 - Belt
    1/405 - Wraps
    3/425 - Wraps and Belt... PR



    Leg Curls and Leg Ext.
    100s 3x10 on each


  4. #64
    Senior Member Ramrod's Avatar
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    Bench Day
    Strength First 4 weeks out
    ME 3

    Weight 187.5lbs


    Went pretty good. Worked up to a ME Triple tonight.


    Yoga Wheels
    Couch Stretches
    Shoulder Disco's


    Bench
    10/BAR
    10/95
    8/135
    8/155
    5/185
    5/225
    3/245
    2/275
    3/310



    Wide Grip Pulldowns
    10/120
    10/120
    10/120



    Rear Delt Machine
    10/90
    10/90
    10/90



    Treadmill 15% Incline
    15min worked up to 4mph


  5. #65
    Senior Member Ramrod's Avatar
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    Deadlift ME 3
    just over 3 weeks out now


    Warm ups didn't feel great, but once I got over 405, it came together...


    Stretches for Hips and lower Back between warm ups


    Deadlifts only, ran short on time


    Deadlifts
    10/135
    10/185
    8/225
    5/275
    3/315
    2/365
    2/405
    1/455


    3/495 ....Big PR for me


  6. #66
    Senior Member Ramrod's Avatar
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    Weight 185.5 lbs
    3 Weeks out


    This Week I'll be hitting my openers for 3 Singles..

    These Openers are not set in stone..


    Tried Squatting in my SABO's for a Flat vs. raised heel shoe. I felt like I was getting jammed up in the hole, but I was wrong. The Flat Soles where not as good.


    Just Squats tonight...



    Stretches and Shoulder Disco's


    Squats
    10/BAR + Hip Circle
    10/135 + Hip Circle
    5/185 + Hip Circle
    5/225
    3/275
    3/315
    2/365 + Belt



    Singles... The 2nd and 3rd set where Faster and Deeper..
    1/415 - Flat Shoes, Belt, APT Strangulators




    1/415 - Nikes, Belt, APT Strangulators




    1/415 - Nike, Belt, APT Thin Blue Stripes


  7. #67
    Senior Member Ramrod's Avatar
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    Worked up to my 1st Attempts. Took an extra 30min to get to the Gym due to Icy roads. Had a hard time warming up and different feel it tonight. Still got work done. Forgot my Yoga Wheel so my Arch wasn't feeling great tonight.
    This last few weeks I've been benching in the Titan HD Rack and its pretty narrow. Which has caused me to bring my grip in on Bench. By a couple of inches. Has through me off a little. Next week I'm going to go back to the Actually Bench station and give it a go again. It's wider so will allow a wider grip.
    For some dumb reason I hit 295.. Went ahead and knock out my Opener for 3 singles. Last one a little rough. Like I said it was a off night.

    Shoulder Disco's
    Couch Stretch
    Bench
    10/BAR
    10/95
    10/135
    8/155
    5/205
    5/225
    2/255
    1/275
    1/295
    1/300

    1/300

    1/300

    Real Quick Light Circuit
    PullDowns
    12/100
    10/100
    10/100
    Rear Delts
    10/80
    10/80
    10/80
    Pec Deck
    10/80
    10/80
    10/80
    Side Cable Raises
    10/20
    10/20
    10/20
    Rope Pressdowns
    10/100
    10/100
    10/100


  8. #68
    Senior Member Ramrod's Avatar
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    Got some new Gear coming in..

    OSO Elite Clamps and OSO Kids Training Bar. Logan doesn't know about it yet. So it's a surprise. It's a 6lb Alumn Training Bar. It's only made to handle 55lbs added, but will be great for him.

    Also have some BEAST Genetics Stiff AF Knee Wraps coming.

    Thompson FAT Pad and Adjustable Rogue Mono-Lift Attachments

    I recently received some Wraps a few weeks back I'll be writing a review on. Harris Hybrids Knee and Wrist Wraps, APT Red Lines and APT Blue Line.

    And for my Transition into Single ply. I have an APT Apex Bench Shirt and Inzer Breifs. Still looking for a deal on Squat and Deadlift suits. Wish I never sold the ones I had.


  9. #69
    Senior Member Ramrod's Avatar
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    This 3 Days a Week isn't for me. I feel Lazy.... So I went to the Gym..


    Weight 186lbs


    Hip Circle Air Squats 3x10
    Banded Monster Walks 3x10
    Banded Hip Flexors 3 sets
    Foam Rolled, Glutes, Hammies, Quads and TFL
    Pulled Down ABs/ AB Wheels = 110 reps


    Cambered Bar Bench
    10/BAR
    10/95
    10/135
    5/155
    5/185
    5/185 - Flipped (2-Board)



    Decline'ish Hammer Strength Bench
    10/135
    10/225
    10/225


    Rope Pressdowns
    10/150
    10/150



    Alt. DB Curls
    10/25
    10/30


    Tread Mill...1/2 at 5% Incline...Last 1/2 No Incline
    15min @ 4mph


  10. #70
    Senior Member Ramrod's Avatar
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    Squat Day.. Worked up to my 2nd Attempt..


    Squats - Sleeves
    15/BAR
    10/135
    8/185
    5/225
    2/275
    1/315
    1/365
    1/405 - Commander Wraps
    1/455 - Strangulators





    Leg Curls and Leg Ext.
    2x10 each


  11. #71
    Senior Member Ramrod's Avatar
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    Weight 184.5 lbs...Perfect, just need to maintain now..


    Last Bench Day...Worked up to my 2nd Attempt...


    Switched from bench in the Titan Cage back to the actual bench. Which allows me to get a wider grip. Made a HUGE difference...


    Yoga Wheel
    Couch Stretch
    Shoulder Disco's


    Bench
    10/BAR
    10/95
    8/135
    5/165
    5/195
    3/230
    1/260
    1/290
    1/305 - Opener



    1/320 - 2nd Attempt



    8/225


    Rope Pressdown
    10/110
    10/110
    10/110


    Wide Grip Pulldowns
    8/130
    8/130
    8/130


    Hammer Strength Rows
    5/90
    5/90


    Pulldown ABs
    20/130
    20/130
    20/130


    Foam Rolled
    Hammies, Glutes and Quads


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