Deadlift (Squat rack was taken by curlers) - Lame
315/4
305/5
295/5
Abs
This weekend my workouts were unfortunately thrown to the side. I had to go back to NY for a wedding, and my routine got a little disrupted. I had an absolute blast with my family, but working out at a different gym must of changed something. I was a little weak. Felt good to give 315 a try on deadlift, but I need to up the reps. Maybe it means it’s time for Ramp Duo. I might try it again on Wednesday like when I normally do it, and then finish SG on Friday. Come Monday, it’s Ramp 2!!!
Today marks the last day of SuperGrowth 1. I’m happy with the strength increases, especially on squats and DB Rows, but I feel that I’m approaching the end of my strength potential on a few lifts, so I know that it’s time to change things up a bit. I’m taking a day off and then starting the second ramp. Should be pretty interesting and I’m excited to incorporate some more volume.
I wanted to pick your brain on the 6 day vs 4 day split. See, I mentioned that during September I’m going to be extremely busy and I might start over on the 4-day split instead of starting ramp 3 (don’t worry, I’ll be finishing ramp 2 [the toughest ramp] and SG, so you can’t call me a sissy ;-)).
I was curious to hear your thoughts on the 4 day and how it compares to the 6 day in your mind. Obviously we both only have our own experiences on our respective splits, but I value your opinion. Do you think you would have progressed as quickly on the 6 day, or quicker? Or is the 4-day perfect for you?
Felt really good to do a different set of exercises, and it did great to take some strain off of my triceps and shoulders. Hack Squats are really interesting though, it’s a tough movement, and a little hard to find the right foot placement. I’ll have to research this to figure it out. Looking forward to how this ramps rocks.
Yeah hack squats aren’t an easy one to crack. After a week or two and you find your groove, I think you’ll really like them. It took me a few weeks but I really like them now, I can get a good push on them. That’s assuming you have a good machine - there are a couple that are stinkers that the track doesn’t move smoothly at all.
[quote]Burst wrote:
Good to see you starting the ramp bro.
Yeah hack squats aren’t an easy one to crack. After a week or two and you find your groove, I think you’ll really like them. It took me a few weeks but I really like them now, I can get a good push on them. That’s assuming you have a good machine - there are a couple that are stinkers that the track doesn’t move smoothly at all.[/quote]
Yeah I think you’re right. It’ll take a little bit more practice. My quads are killing me today, which made squats pretty stiff, but it went ok.
This workout was a bit weird, I had to workout at Planet Fitness, and it went a little subpar. I freaking set off that alarm during squats. It’s kinda like, excuse me… when you get past 10 reps of squats, you have to make noise… that place is lame.
I was happy with the dips and rack pullups though. I’m just sticking to my old gym next time
Wait a set, you set off the infamous “Lunk Alarm”? I don’t have any Planet Fitnesses near me so I’ve only heard about it on here. What happened when you did? Were you that loud? Lay it out for me so I can live vicariously through you haha.
Wait a set, you set off the infamous “Lunk Alarm”? I don’t have any Planet Fitnesses near me so I’ve only heard about it on here. What happened when you did? Were you that loud? Lay it out for me so I can live vicariously through you haha.[/quote]
Yeah I did. It was not my intention by any means, but it happened during my first set of squats. My hips were super tight, and by the time I reached about rep 8, I started letting out “effort noises”, let’s say. A grunt here and there. Apparently by the end, they didn’t like them, and it must of been louder than I thought (I wear headphones).
No body came over to talk to me, but the alarm seriously got me mad. Like I was the ONLY person in there actually pushing themselves.
I kinda sounds like a fire siren, but only for a couple seconds. People stare, but hey, we’re used to that right? Take a picture
Pretty good workout today. It’s tough to compare these numbers to SuperGrowth because the rep ranges are different, but if I compare them to Ramp One Week Three, there’s def improvement. Only a rep or two on deadlifts, but it’s still improvement. DB Rows and Skulls improved too… good times.
That’s hilarious about the alarm man. I guess I shouldn’t be surprised that it’s just an alarm - I expected someone to approach you and ask you to stop, but should have known better. Who is going to ask a beast such as yourself to stop making noises?
Hell, you’ve got 245lbs on your back, how can you not?
I really enjoyed the first week of this ramp, and I’m happy with my numbers. It gave me a place to start for next week, and I’m going to push that first set again pretty hard. I think the short rest will be a welcome challenge to my body. Most of my sets were in the higher part of the rep range today, so I HAVE to add weight next week
+10,000 T-Nation points for setting off the lunk alarm on a ramp, did you tell them you couldn’t be quiet because you were in the zone? cuz that’s bonus points 4 sure
[quote]trav123456 wrote:
+10,000 T-Nation points for setting off the lunk alarm on a ramp, did you tell them you couldn’t be quiet because you were in the zone? cuz that’s bonus points 4 sure[/quote]
Well, it’s quite a shock to get down to 90 Second Rest. I’m happy with the first set progression. Back when I started DB Rows were 100/10, and now it’s 110/14. That’s improvement, guys. And for those of you that don’t do hack squats, they are like the super quad burning exercise. Oh man, they suck.
Nice man I’m glad you like the machine hack squats.
The 90s rest is a pretty big deal hey? To be honest, I actually like it. It keeps the pace of the workout pretty high. What are your thoughts on the lower rest?
[quote]Burst wrote:
Nice man I’m glad you like the machine hack squats.
The 90s rest is a pretty big deal hey? To be honest, I actually like it. It keeps the pace of the workout pretty high. What are your thoughts on the lower rest?[/quote]
I’m with ya on the 90 second rest. I actually enjoy it also. It keeps the tempo going, and it makes you sweat and work on conditioning. Sure, I like lifting heavy as much as the next guy, but I bet with better conditioning comes better energy systems to lift heavier.
Pretty impressed with the workout. I was stoked about the DB Rows, Flye, and Shoulder Press. These are all new weights for these movements, and I’m liking the progression. The rest wasn’t too big of a deal because they are all pretty body part specific (Rows being the hardest). I wish I could go heavier on deads, but it seems to be a weak point of mine. I’m moving slowly upwards, and hopefully by the time SG comes around I can get 315. That’s the ultimate goal. 10 lbs up, but 2 reps shy isn’t too bad.
