12/3/09 Bench
Bench
200x5
215x5
230x11
Incline DB Press
60x8
70x8
80x8
85x7
JS Row
135x8
185x6
205x6
205x6
205x6
205x6
This is easily as well as I’ve benched since the resurrection began. BW at 186 today.
[quote]Ramo wrote:
12/3/09 Bench
Bench
200x5
215x5
230x11
Incline DB Press
60x8
70x8
80x8
85x7
JS Row
135x8
185x6
205x6
205x6
205x6
205x6
This is easily as well as I’ve benched since the resurrection began. BW at 186 today. [/quote]
Wow Ramo, phenomenal work! What you said in regard to different methods working for different lifts makes a lot of sense.
12/9/09 Squat
230x5
260x5
300x12
SSB Lunge
45x6
95x6
120x6
120x6
120x6
Pike
Bx6
Bx6
Bx6
Bx6
Been feeling very under the weather the last few days, but I wasn’t willing to take another day off. Despite eating what seemed like monstrous amounts of food this weekend, BW was at 183 today. Numbers are still fine though.
12/10/09 Military
Military
145x3
155x3
160x11
Chinup
Bx6
20x6
35x6
50x6
60x5
Bx15
Dip
Bx10
25x10
45x10
70x12
70x11
Bx24
Bodyweight at 182…this is basically an all-time low, at least for the past 8 or 9 years. I’m also still not feeling too hot, so I did not expect more than 6 or 7 reps on the presses. 11 was a nice surprise.
The dips are starting to make me nervous with my shoulders, I’d love to keep them in there, but we’re going to be talking about a lot of weight and I don’t know that the risk/reward is there. I upped the rep range a little and added the back off set to try to keep the loading under control. I have a feeling though that these won’t be in here for long.
Moving again. Albeit this time just a quick shot up I-95 to the DC/NoVa area. Arlington specifically. And as before, I badly need to find a suitable training facility in the area…I have had little luck so far, and have not gotten much traning in the last week or two.
So, if anyone knows anything, or knows anyone who knows anything, help me out. It’s much appreciated.
Thanks guys!
Long time no see… How are you doing these days?
[quote]Cephalic_Carnage wrote:
Long time no see… How are you doing these days?
[/quote]
Hey buddy,
Things are great these days, but with moving again (albeit not terribly far,) training is a little off kilter once more. I plan to get it figured out this weekend and get two good sessions in (somewhere).
But up til the past week, training has been going very well. I am confident I’ll be able to keep the momentum going.
12/20/09
Deadlift
225x3
275x3
315x3
365x3
405x3
Russian DL (Olympic Bar)
135x5
185x5
225x5
275x5
275x5
Pullup
Bx10
Bx10
Bx10
Bx8
Going to have to tread water til the new year. I have a great deal going on, and am traveling for the hoidays. Just going to do what I can when I can until then. On the bright side, this was my first session at the new gym (Fitness First in Tyson’s Corner, and the place served very well.) I think I will be fine traning here.
12/23/09
Bench
135x3
185x3
205x3
225x3
235x3
245x3
255x2
Floor Press
135x3
185x3
205x3
225x3
235x2
SS Chinup
Bx3
25x3
35x3
45x3
55x3
65x3
12/24/09
Squat
135x5
185x3
225x3
275x3
315x3
335x3
345x3
Dynamic Lunge
45x3
95x3
135x3
155x3
165x3
Standing Ab Wheel
Bx1
Bx1
Bx1
Bx1
Bx1
Bx1
Just a stop-loss measure. BW was at 181…obviously very low. I have never been able to do a rep on the standing ab wheel, and today I managed six singles. They are fucking hard…so this was a nice development.
12/30/09 Press
Military
115x5
135x5
155x9
KB Press (Unilateral)
36x6
52x6
70x5
SS Pullup
Bx6
25x6
45x6
Bx10
1/4/09 Deadlift
Powersnatch from floor
45x5
95x5
115x5
135x5
Deadlift
225x5
275x5
315x5
345x5
Standing Ab Wheel
Bx2
Bx2
Bx2
Bx2
Bx2
BW at 180. The five doubles w/ the standing ab wheel was a highlight.
181? Got dayum Ramo, you need to gain some weight!
Keep up the good work!
1/5/10 Bench
Bench
185x5
205x5
225x8
Incline DB
60x6
70x6
80x6
85x6
Hammer Undergrip Low Row
80x6
100x6
110x6
110x6
No gringers…everything smooth and fast. Took slow negatives on the Incline DBs and focused on explosion on the concentric.
1/8/09 Squat
Squat
225x5
255x5
295x8
GHR
Bx8
Bx8
Standing Ab Wheel
Bx2
Bx2
Bx2
Bx2
Bx2
Totally in dust mode. Just treading water.
1/9/09 Military
Military
135x3
150x3
160x6
DB Mllitary
45x6
60x6
65x6
70x6
75x6
Pullup
Bx6
Bx6
25x6
25x6
1/11/09 Deadlift
Deadlift
295x3
335x3
365x5
Rack Pull (1" below knees)
365x3
405x3
455x3
Russian DL
135x6
185x6
205x6
225x6
Ab Wheel
I think I strained an ab muscle on the first rep, so I shut it down here…the thing fucking hurts.
Getting back to some real training at least.
1/13/09 Bench
Bench
135x5
185x3
205x3
225x3
235x3
245x3
255x2
Low Pin Press
185x5
205x3
225x3
235x3
245x3
Cable Row
Worked up to 2 top sets of 8
1/18/10 Press
MP
115x5
125x5
140x13
DB Upright Row
50x8
60x8
65x8
Pitcher Raise
20x15
25x15
30x12
EZ Curl
70x8
80x8
90x8
95x6
Constant-Tension Alt. DB Curl
25x8
25x8
Starting from scratch here, and getting back to some ideas that have worked for me before.
1/19/10 Deadlift
Deadlift
265x5
305x5
345x8
Rack Pull (1" below knees)
345x5
385x5
405x5
Pullup
Bx8
10x8
20x8
25x5
Machine Row
3 sets
HS High Row supersetted w/ Nautilus Pullover
3 sets
Hitting it from the back with some volume