[quote]Blackaggar wrote:
Good work man nice bench! And I agree on the deadlifts my legs always hurt the next day after i do them. But good luck on the squat man I know it will take off![/quote]
Thanks man I appreciate it. I switched up to DB Bench, but I’m impressed with that too 
Last day of Week 2… Let super volume week begin… It can’t be too bad, I mean the rest of your guys are still breathing
Ramp One Week 2
Day 4 - 8-10 Reps, 90 second rest
Squat
245/10*
225/10
225/9
225/9
DB Bench Press
105/8
95/10
95/8
85/8
DB Row
100/10
100/8
90/10
90/8
Upright “Cephalic” Row
135/8
125/8
EZ Skulls - Each Side
45/8
DB Seated Incline Curl
45/9**
Ridiculous workout today. I have NEVER, ever, in my serious lifting career, sweated as much as today during and after squats. While the NC humidity can be to blame a little, I want most of it to be because of the shortened rest.
*Squats were awesome today. I found my groove and depth, and set pretty much a PR for me with my new found form. Ecstatic. I might of gone to 235 instead, but I was happy at staying at two plates.
**Progressing on curls with DB are tough, so I’ll take the one extra rep this week. Progression is progression my friends.
Thanks for the support guys, I’m glad that this week is over, and it’s time to roll up the sleeves for Week 3. Let’s do this.
Random Workout Song of the Day
All That Remains - Do Not Obey - (Perfect for Squats)
Shit, beautiful work on the squats man.
Your attitude is right there man, it keeps pushing me too.
Well done on another week.
All through next week, just keep in mind there’s 3 beautiful weeks of PR’s just around the corner.
Keep that in mind and you will fly through it.
Have a good weekend
Am I the only one here doing the 6 day? Just curious
[quote]Blackaggar wrote:
Am I the only one here doing the 6 day? Just curious[/quote]
No, JO3 and Myself are doing it to
I’m doing the 6 day as well. The people doing the 4x are the slight minority on this team, I believe. It’s good to have variety here.
Yeah as far as the 4 dayers, all I can remember are myself and Rast. I think a few others have started recently, but I don’t know of anyone else that has a 4 day log.
Ramp One Week Three
Day 1 13-15 Reps, 90 Second Rest
Supinated Grip Pulldown
150/15
150/14
140/13
130/15
130/12
DB Bench Press
95/14
85/15
85/10
70/13
60/13
DB Seated Incline Curl
40/14
35/12
25/13
25/13
25/12
Seated Calf Raise
110/13
110/13
100/14
100/14
100/13
Wow, I’m pretty beat. I did the sets straight, and the amount of tightness I had was remarkable. There were strength drops everywhere, but I’m happy I increased on the first set of each exercise. Good way to break into the 5 set week. Tomorrow separates the men from boys with squats. Probably going to have a bit of anxiety at the end of work tomorrow afternoon, leading into my workout
Random Workout Song of the Day
Razor of Occam - Immortal Code
Ramp One Week Three
Day 2 13-15 Reps, 90 Second Rest
Seated DB Laterals
55/13
45/15
45/14
40/15
40/13
EZ Skulls - Each Side
35/14
30/13
25/13
25/10
25/12
BB Squats
235/12
215/13
195/13
185/13
185/13
Ok, BB Squats… thank goodness those are over. The last 3 on every set was like Down, UP… 1…2…3… Down, UP… They took forever I’m pretty impressed though. Working in a 8-10 or 10-12 range and a 13-15 range for the same exercise is a great idea. You’re only a rep or two away from that movement each week, so it gives you something nice to build on.
Random Workout Song of the Day
At The Gates - Blinded By Fear
Dude, phenomenal job on those squats. 1 day left, bust that ass!
Ramp One Week Three
Day 3 10-12 Reps, 90 Second Rest
HS Plated Row
160/12
160/10
155/12
155/10
145/11
HS Incline Bench Press - Each Side
150/11
140/10
135/10
115/11
115/9
Deadlift
285/9*
245/11
245/8
225/10
225/8
BB Press
125/12
125/7
Cable Curl
100/15
Smith RGBP - Each Side
90/11
Simply a phenomenal, taxing workout today. I had to rush to the gym to make all of this volume fit during my lunch break. I hustled, but was very happy with my results. All of my first set weights are up, especially the row and Incline Bench. I wanted to get that last rep on deads, but I can tell I’m approaching my max soon, as my form starts to break down. I’ll get it, no worries
It was funny seeing people come in, work out, and leave all while I was still there. I am usually NEVER that guy. I’d say it took about 70-80 minutes overall. That’s a good chunk of time, but I accomplished quite a bit.
One more huge volume day, and then I can rest easy. And by rest easy I mean set some records
On a personal note, I’ve gained about 4 pounds on this program since starting, up to 168. I know that sounds light, but I haven’t been 168 in a few years, and def not this lean.
Random Workout Song of the Day
Killswtich Engage - When Darkness Falls
Ramp One Week Three
Day 4 8-10 Reps, 90 Second Rest
Squat
255/9*
235/10
225/10
225/9
225/8
DB Bench Press
105/8**
95/11
95/8
85/8
85/7
DB Row
105/9
105/8
95/10
95/8
95/7
Upright Row
135/8
135/6
EZ Skulls - Each Side
45/9
Seated Incline DB Curl
45/9
I was very happy with both the squats and DB Rows today, which were both personal records for that weight. I felt like maybe I could of gone with 235 for the third set, but I’m happy I stuck with 225 for the rest. I’ve never DB Rowed 105 for that many reps before, so that was pretty awesome too. On DB Bench, I got the same as last week, but I went to total failure so I’m happy. I want to get 10 before I move up another 5 lbs.
Overall, I was spent for the rest of the day after this workout. I just didn’t feel right, and am tired right now as I’m writing this. If this is what overreaching feels like, I think I have it. I haven’t done this many sets in a long while, and if I did… I never used this amount of intensity before. That’s what years of training does for you.
Thanks to everyone for their support. Onwards to SuperGrowth buddy!
Random Workout Song of the Day
Iced Earth - Iced Earth
Congrats on finishing the first ramp man, it seems like we’re just getting started here doesn’t it?
[quote]Burst wrote:
Congrats on finishing the first ramp man, it seems like we’re just getting started here doesn’t it?[/quote]
Totally, Dude… Only a little bit wiser and stronger
Super Growth Week One
Day 1 10-12 Reps, 180 Seconds Rest (I know…quite the change)
Supinated Grip Pulldown
170/12
180/11
180/10
DB Bench
100/10
100/9
100/10
Seated Incline DB Curl
45/10
45/9
40/10
Abs
Well, this was a nice welcome change to the usual workout. Sure it was taxing, and I left sweating and tired, but not nearly as bad as last week. I’m impressed with my pulldown, and while I wanted more on the DB Press, I’m still happy with it. I can usually get 105 for 8, so my next goal is getting that up into 10-12. Hopefully a strong power day will bring that up.
And… it’s off to the beach tomorrow. Resting up for Squats Sunday
Random Workout Song of the Day
Exodus - A Lesson in Violence
Super Growth Week One
Day 2 10-12 Reps, 180 Second Rest
Seated DB Laterals
60/11
60/10
60/10
EZ Skulls
45/9
45/10
45/10
Squat
255/10
255/9
255/9
For some reason, I had a bit of a strength relapse on Skulls and Squats. After using that weight last week pretty easily for 8-10, my plan was to use it for 10-12. While I still made the low end of the range, I wanted a little bit more. I’ve heard sometimes it takes a bit for the strength to return. I’m just going to rest and see how it goes
Random Workout Song of the Day
Devildriver - Clouds Over California
Damn, you’ve nearly doubled your EZ Skulls and added 50lbs to your squat. Mad props.
With that in mind, it might make sense that your gains have slowed just a little. My incline bench has been slowing too, but instead of getting cautious, I’m still going to attack the weights. It’s supergrowth after all, so why not go for it? Worst case scenario, reps fall short.
That’s exactly how I feel, Burst. I don’t mind falling two reps short, because I’m trying a weight that I haven’t done previously before. It’s going to take a little time to learn it properly. Plus, we can always just eat more
Super Growth Week One
Day 3 8-10 Reps, 180 Second Rest
HS Plate Row
180/11*
190/9
190/8
HS Incline Press - Each Side
160/8*
155/9
155/8
Deadlift
295/6
295/6
275/6
BB Press
135/10*
Cable Curl
120/15
Smith RGBP - Each Side
95/10*
PR’s today marked with*. I’m happy with all of the workout except for the deadlifts. I’m slowly approaching my max with those. Strength is still a little down, and I had a little less energy today than usual. According to Burst’s advice, I’m not going to sweat it, and use this time to try heavier loads than I am normally use to. The idea is to gain confidence with heavier weight so I can use them on the next ramp.
Random Workout Song of the Day
Fuel - Not This Time
Seeing a lot of those PR stars (*)… I like it.
Super Growth Week One
Day 4 5-7 Reps, 180 Second Rest
Squat
275/5
275/5
275/6* (Almost didn’t come back up)
DB Bench Press
110/7
110/6
110/6
DB Row
120/5
120/5
110/7
Upright Carnage Row
150/5
Skulls - Each Side
50/7
Seated Incline DB Curl
50/6
Ok, it took about a week, but I think I found my strength groove back. It felt awesome to be back into a power range (5-7) again, which is familiar territory to me, like back in my Max-OT days. I think my fiber types are just trained for it. Pretty stoked on the squats, and I’ve never, NEVER lifted 110 DB above me. I was amazed that it wasn’t more difficult. Might take a little while to work up to the next jump, which is 120 though
Random Workout Song of the Day
The Absence - Echoes