Ramo's Raw Log

[Ramo]

1/17/09 Light Squat

Squat
135x5
185x5
225x5
275x5
315x5
315x5

Bulgarian Squat
Bx25
Bx25

Hanging Leg Raise
Bx15
Bx15

Accumulated a lot of fatigue over the last few weeks with the heavy partial work, and helping my boss move all day yesterday. The light week comes at a good time, and I feel like with the down week and some good eating, I should be able to explode next month.

My plan for now is to alternate the second exercise between the full range paused work (or long pulls for the dl,) and heavy partial work (rack squats, board presses, rack pulls). I’ll alternate this week to week.

I don’t like to overcomplicate things but maybe this will bear some fruit.

[Ramo]

[quote]Cephalic_Carnage wrote:
Ramo wrote:
1/15/09 Bench

Bench
135x10
185x5
205x5
225x5
245x3
275x3
295x2

2 Board
295x3
315x4

PJR Pullover
40x12
50x12
50x10

Apex Row (Semi-Sup)
190x12
200x12
210x10
210x10

Scott Extension
90x12
110x12
100x10

The pullovers did not feel anything like I expected. There’s a lot of muscle involved. I conked myself in the head several times. Otherwise, I liked them.

Ha, I know what you mean. If you get tired on those, then the 'bell will wake you up quickly

How were the scott extensions? Any trouble setting up?[/quote]

No problem setting up. Just had to lean into it and walk out enough to counterbalance the weight. I did these because I want a deep stretch position movement in there for triceps.

They were sore yesterday and today, not deep painful soreness, but some stiffness in the long head that I haven’t felt in awhile. Definitely good suggestions.

[Cephalic_Carnage]

[quote]Ramo wrote:
No problem setting up. Just had to lean into it and walk out enough to counterbalance the weight. I did these because I want a deep stretch position movement in there for triceps.

They were sore yesterday and today, not deep painful soreness, but some stiffness in the long head that I haven’t felt in awhile. Definitely good suggestions. [/quote]

You probably went 50 or so lbs too light on PJR’s though.

Ok now get those tris huge and your bench up

[Ramo]

1/18/09 Light Bench Assist

Press Behind Neck
45x10
95x8
115x8
135x8
165x8

Pullup
Bx6
Bx6
Bx6
Bx5

Shoulder Horn
15x15
15x15

[Ramo]

[quote]Cephalic_Carnage wrote:
Ramo wrote:
No problem setting up. Just had to lean into it and walk out enough to counterbalance the weight. I did these because I want a deep stretch position movement in there for triceps.

They were sore yesterday and today, not deep painful soreness, but some stiffness in the long head that I haven’t felt in awhile. Definitely good suggestions.

You probably went 50 or so lbs too light on PJR’s though.

Ok now get those tris huge and your bench up
[/quote]

Yeah this definitely feels like something I can get to moving some weight on.

Hopefully the bench will come up, it sure isn’t a strong point right now.

[Cephalic_Carnage]

[quote]Ramo wrote:
Cephalic_Carnage wrote:
Ramo wrote:
No problem setting up. Just had to lean into it and walk out enough to counterbalance the weight. I did these because I want a deep stretch position movement in there for triceps.

They were sore yesterday and today, not deep painful soreness, but some stiffness in the long head that I haven’t felt in awhile. Definitely good suggestions.

You probably went 50 or so lbs too light on PJR’s though.

Ok now get those tris huge and your bench up

Yeah this definitely feels like something I can get to moving some weight on.

Hopefully the bench will come up, it sure isn’t a strong point right now.
[/quote]

How much do you put up on a CGP (armpit or shoulder width I mean)?

[Ramo]

[quote]Cephalic_Carnage wrote:
Ramo wrote:
Cephalic_Carnage wrote:
Ramo wrote:
No problem setting up. Just had to lean into it and walk out enough to counterbalance the weight. I did these because I want a deep stretch position movement in there for triceps.

They were sore yesterday and today, not deep painful soreness, but some stiffness in the long head that I haven’t felt in awhile. Definitely good suggestions.

You probably went 50 or so lbs too light on PJR’s though.

Ok now get those tris huge and your bench up

Yeah this definitely feels like something I can get to moving some weight on.

Hopefully the bench will come up, it sure isn’t a strong point right now.

How much do you put up on a CGP (armpit or shoulder width I mean)?
[/quote]

I don’t know, probably 15-20 lbs. less than w/ a competition grip. I’ve lately moved my grip in to ring finger on the rings, flaring a little more at the bottom, and touching higher to get more spring off the chest. It works, but it makes for a longer stroke and you need more triceps strength to lock out the lift.

[Ramo]

1/20/09 Light Deadlift

Speed Pulls
135x5
225x5
315x5
365x1,1,1,1,1,1,1,1 (8)

BB Shrug
135x12
225x12
315x12
365x8

Neck Extensions and HLRs

A little fun tonight. I got some new toys in the mail and tried them out.

Grunt Straps from APT. Believe it or not, I have never used wrist straps in my life and couldn’t figure out how in the blue fuck to use them. I sort of got the hang of it but would appreciate if someone could post some kind of online tutorial.

Spud Neck Harness. This also took awhile to get the hang of. I have a leather neck harness but I’m not crazy about it so I got this. Tip: make sure you don’t wear it backwards, it hurts. I think I got it down by the end.

I also got some APT knee sleeves. I don’t plan to use these with any frequency, but I slipped them on. Jesus…they are like loose wraps (not even that loose) and they are thick. Wouldn’t be surprised if USAPL starts making rules w/r/t knee sleeves for raw lifters. These things are heavy duty…and I didn’t even get the double ply convicts.

[Cephalic_Carnage]

[quote]Ramo wrote:
1/20/09 Light Deadlift

Speed Pulls
135x5
225x5
315x5
365x1,1,1,1,1,1,1,1 (8)

BB Shrug
135x12
225x12
315x12
365x8

Neck Extensions and HLRs

A little fun tonight. I got some new toys in the mail and tried them out.

Grunt Straps from APT. Believe it or not, I have never used wrist straps in my life and couldn’t figure out how in the blue fuck to use them. I sort of got the hang of it but would appreciate if someone could post some kind of online tutorial.
[/quote] http://www.prowriststraps.com/how_to_use_weight_lifting_straps Hope that helps. Make sure to really tighten them once wrapped around the bar and also don’t let the noose sit high on your wrists or it’ll slide down once you try to lift the weight… That would defeat the purpose of using the strap. [quote]

Spud Neck Harness. This also took awhile to get the hang of. I have a leather neck harness but I’m not crazy about it so I got this. Tip: make sure you don’t wear it backwards, it hurts. I think I got it down by the end.

I also got some APT knee sleeves. I don’t plan to use these with any frequency, but I slipped them on. Jesus…they are like loose wraps (not even that loose) and they are thick. Wouldn’t be surprised if USAPL starts making rules w/r/t knee sleeves for raw lifters. These things are heavy duty…and I didn’t even get the double ply convicts.[/quote]

[Ramo]

[quote]Cephalic_Carnage wrote:
Ramo wrote:
1/20/09 Light Deadlift

Speed Pulls
135x5
225x5
315x5
365x1,1,1,1,1,1,1,1 (8)

BB Shrug
135x12
225x12
315x12
365x8

Neck Extensions and HLRs

A little fun tonight. I got some new toys in the mail and tried them out.

Grunt Straps from APT. Believe it or not, I have never used wrist straps in my life and couldn’t figure out how in the blue fuck to use them. I sort of got the hang of it but would appreciate if someone could post some kind of online tutorial.
http://www.prowriststraps.com/how_to_use_weight_lifting_straps Hope that helps. Make sure to really tighten them once wrapped around the bar and also don’t let the noose sit high on your wrists or it’ll slide down once you try to lift the weight… That would defeat the purpose of using the strap.

Spud Neck Harness. This also took awhile to get the hang of. I have a leather neck harness but I’m not crazy about it so I got this. Tip: make sure you don’t wear it backwards, it hurts. I think I got it down by the end.

I also got some APT knee sleeves. I don’t plan to use these with any frequency, but I slipped them on. Jesus…they are like loose wraps (not even that loose) and they are thick. Wouldn’t be surprised if USAPL starts making rules w/r/t knee sleeves for raw lifters. These things are heavy duty…and I didn’t even get the double ply convicts.

[/quote]

Awesome…thanks buddy.

[Ramo]

1/22/09 Light Bench

Pause Bench
135x10
185x5
205x5
225x5
245x5
245x5

PJR Pullover
45x10
65x10
65x10

Scott Extension
a few sets

Shoulder Horn

[Ramo]

LiftingCast

A gift to readers of my log. This is a podcast interview with Mike Tuchscherer. For those who don’t know, Mike was a junior lifter until recently, and will probably go over 2500 at 275 in the USAPL/IPF very soon. I think in ten years we will be saying he is the greatest lifter of all time.

It’s one of the most substantive interviews about training I’ve ever heard from a top level lifter.

[mrodock]

[quote]Ramo wrote:

LiftingCast

A gift to readers of my log. This is a podcast interview with Mike Tuchscherer. For those who don’t know, Mike was a junior lifter until recently, and will probably go over 2500 at 275 in the USAPL/IPF very soon. I think in ten years we will be saying he is the greatest lifter of all time.

It’s one of the most substantive interviews about training I’ve ever heard from a top level lifter.[/quote]

Great gift . . .

The entire reason I started a log is I was hoping through providing detailed posts that advanced lifters might be able to give me feedback in how I should adjust my training according to my fatigue level. It sounds as though Tuchscherer has built an entire system that incorporates this sort of monitoring.

I am beyond intrigued. He sounds smart as hell, extraordinarily thorough and the results speak for themselves.

[Cephalic_Carnage]

[quote]Ramo wrote:

LiftingCast

A gift to readers of my log. This is a podcast interview with Mike Tuchscherer. For those who don’t know, Mike was a junior lifter until recently, and will probably go over 2500 at 275 in the USAPL/IPF very soon. I think in ten years we will be saying he is the greatest lifter of all time.

It’s one of the most substantive interviews about training I’ve ever heard from a top level lifter.[/quote]

*"$%/§! I don’t have sound available on this PC…

[Ramo]

Some notes, mostly for my own use, about how I plan to conduct the next 5 weeks of training. Here I have gathered some things I’ve been thinking about all in one place for my own reference. Some may find it interesting, most probably not.

Squat Day 1 20-24 reps

SQ (2/3 of reps, triples) (>14 reps @ 335 and up)

Pause SQ (1/3 of reps, triples) (>7 reps @ 335 and up)

Pull Through 3-4x15-25

Pullup 25+ reps

Squat Day 2 25-29 reps

SQ (2/3 of reps, fives) (>18 reps @ 335 and up)

Rack SQ (1/3 of reps, triples) (>9 reps @ ~385 and up)

Pull Through/Swing 3-4x15-25

Pullup 25+ reps

Squat Day 3 18-22 reps

SQ (2/3 of reps, triples) (>12 reps @ 335 and up)

Pause SQ (1/3 of reps, triples) (>6 reps @ 335 and up)

Pull Through 3-4x15-25

Pullup 25+ reps

Squat Day 4 15-19 reps

SQ (2/3 of reps, singles to triples) (>10 reps @ 335 and up)

Rack Squat (1/3 of reps, singles to triples) (>5 reps @ ~385 and up)

Pull Through/Swing 3-4x15-25

Pullup 25+ reps

Squat Day 5 10-14 reps (deload)

SQ (2/3 of reps, triples to fives) (>7 reps @ 335)

SQ paused (1/3 of reps, triples) (>4 reps @ 315)

Pullup 15+ reps

Deadlift Day 1 20-24 reps

Deadlift (2/3 of reps, triples) (>14 reps @ 365 and up)

Long Pull (1/3 of reps, triples) (>7 reps @ 365 and up)

Russian Deadlift (4x6-8)

BB Shrug (4x6-8)

Deadlift Day 2 25-29 reps

Deadlift (2/3 of reps, fives) (>18 reps @ 365 and up)

Rack Pull (1/3 of reps, triples to fives) (>9 reps @ 405 and up)

Russian Deadlift (4x6-8)

BB Shrug (4x6-8)

Deadlift Day 3 18-22 reps

Deadlift (2/3 of reps, triples) (>12 reps @ 365 and up)

Long Pull (1/3 of reps, triples) (>6 reps @ 365 and up)

Russian Deadlift (4x6-8)

BB Shrug (4x6-8)

Deadlift Day 4 15-19 reps

Deadlift (2/3 of reps, singles to triples) (>10 reps @ 365 and up)

Rack Pull (1/3 of reps, singles to triples) (>5 reps @ 405 and up)

Russian Deadlift (4x6-8)

BB Shrug (4x6-8)

Deadlift Day 5 10-14 reps (deload)

Deadlift (2/3 of reps, triples to fives) (>10 reps @ 365)

Back Extension 3-4x15-25

DB Shrug 3-4x15-25

[mrodock]

Are the rep counts all above a certain percentage of your max or are do they include warm-ups?

Why so many pull-ups? Are they addressing a specific issue?

[Ramo]

Yeah, the reps are with what I consider the work weight. The baseline is around 60 percent, give or take.

I don’t think there are that many pullups, it’s really the only lat work I’ll be doing. It could be something like 4 sets of 7, not too bad.

This is how I usually plan things out, I’ve just been putting up individual workouts with no real sense of the structure. So this is an example of the general template I am working from.

[mrodock]

[quote]Ramo wrote:
Yeah, the reps are with what I consider the work weight. The baseline is around 60 percent, give or take.

I don’t think there are that many pullups, it’s really the only lat work I’ll be doing. It could be something like 4 sets of 7, not too bad.

This is how I usually plan things out, I’ve just been putting up individual workouts with no real sense of the structure. So this is an example of the general template I am working from. [/quote]

Very interesting and makes a lot of sense, thanks

[Ramo]

1/24/09 Squat

Squat
135x5
185x5
225x5
275x5
315x3
335x3
355x3
375x3
395x3
395x3

Pause Squat
345x3
345x3
345x3

Pull Through
150x20
170x15
170x15

Pullup
Bx6
Bx6
Bx6
Bx6

Couple sets w/ neck harness

Awesome first session.

[Ramo]

1/25/09 Bench Assist

Military
45x10
95x5
135x5
155x3
175x3
195x3
195x3

DB Military
55x10
60x10
65x8
70x8

Bent Pitcher Raise
15x15
20x15
20x15

Reverse EZ Curl
60x12
70x12
80x10
80x10

Wheel
Bx12
Bx12
Bx12

I now realize I have no idea if military pressing helps my bench at all. For my next block, I may do something like close grips and PBNs or DB militaries as a second lift on assistance day.