Author Topic: My Next 12 Weeks...Time to get Stonger  (Read 5287 times)

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
My Next 12 Weeks...Time to get Stonger
« on: April 06, 2016, 04:48:04 AM »
Starting a New Log here
12 Week Cycle

Using the 12 Week Deadlift Cycle, Benchprogram.com from here
http://ramrodreviews.com/powerlifting-routines

My Squat Program is a Matt Kroc Program
http://muscleandbrawn.com/matt-kroc-kroczaleski-12-week-squat-program/

Current Maxes are 480/320/520 = 1320 Meet not Gym PRs

I'm 3 days into the First Week. I kind of Test ran it a little last week, but I reset and started over.

181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #1 on: April 06, 2016, 04:48:37 AM »
Squat Day.. Switching Routines, No Date set for Next Meet..I'm not one to switch Mid program, but wasn't happy with a few things. I will have to adjust it to meet my needs and weaknesses.

Warm ups and Stretches
Shoulder Dislocations That's it
Should have worked Hips a little. Was tight..


Squats
10/BAR
10/135
5/185
2/225
2/275
2/315

Core Sets
5/360 + Belt
5/384 + Belt and Outlaw Wraps


5/405 + Belt and Record Breakers


Leg Press
10/405
8/405
6/405

Super Setted Next 3

Walking BB Lunges
20/55
20/55
20/55

Lying Leg Curls
8/80
8/80
8/80

Stiff-leg Deadlifts
8/185
8/185
8/185
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #2 on: April 06, 2016, 04:49:13 AM »
Light Bench Day

Did a lot of Mobility on the upper Back and Shoulders.
Foam rolled and stretched the legs and hip out

Bench Light
10/BAR
10/95
10/135
5/185

8/205


8/205


Alt. DB Curls
10/30
10/30

OHP with just the Bar up against the Rack.Worked on shoulder Mobility here.
2x10

Close Grip Bench
10/135
10/185
5/225

Rope Pressdowns
12/100
12/100
12/100
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #3 on: April 06, 2016, 04:50:34 AM »
Now Here is the Official Start of the next 12 weeks

First Week of my New Program
12 Weeks Long

Week One
What better way to kick it off then with Deadlifts..

Deadlifts - No Belt No Straps
10/135 - Conv
10/185 - Conv
10/235 - Conv
   

10/290 - Conv
10/325 - Sumo


8/360 - Conv
6/390 - Conv


Cable Rows
10/130
10/130
10/130

Leg Curls
12/90
12/90
12/90

Shrugs
12/100
12/100
12/100

Straight Arm Latpulls - with 3sec hold
10/60
10/60
10/60   

Ab Pulldowns
15/160
15/160
15/160
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #4 on: April 06, 2016, 04:50:55 AM »
Been low Carb'ing it for a few days. Down 4 pounds now. Sitting at 188lbs. But I fill more Full and Pumped. Trying to only consume Carbs around my workout. That last Squat workout, was Fasted too...lol

Trying to get my Bench back it has been declining, but I'm going to fix that ASAP... Going back to the www.Benchprogram.com.. I tripled 315 on this program. I hit 290 for 1 tonight and it was tough. So I've got some making up to do...

Tonight I worked on my Arch and Feet position.

Week 1
Heavy Bench
Weight 188

Yoga Wheel
Shoulder Disco
Couch Stretch

Bench
10/BAR
10/135
10/165
5/190
3/225
1/265
1/290 - Should have been Easier


5/255


5/255
5/255


Quick Circuit 4 rounds

Wide Grip Bench Machine (each side is its own)
10/225
10/225
10/225
9/255

Wide Grip Pulldowns
12/130
12/130
12/130
7/130

Rear Delt Machine
12/60
12/80
12/80
7/80

Felt Jacked afterwards....Not bad for 188lbs
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #5 on: April 06, 2016, 04:51:35 AM »
Heavy Squat Night...I did this same workout last week, but restarted to line it up with bench and Deadlift program I started. But I upped my % a little...

Week 1
 
Squats - Using a 55lb Bar
10/BAR
10/135
5/185
5/225
5/275
3/315 + Sleeves
5/370 + Belt


5/390 + Wraps and Belt (Kiwi-Strength Super Dupers)


5/415 + Wraps and Belt (Kiwi-Strength Strong Mofos)


Super Setted Following to make up some time

Leg Press
10/405
8/405
6/405

Leg Curls
8/80
8/80
8/80

Stiff Leg Deadlifts
8/185
8/185
8/185

Skipped Lunges ran out of Time... Will do these tomorrow..
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 20384
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 176
Re: My Next 12 Weeks...Time to get Stonger
« Reply #6 on: April 06, 2016, 06:54:34 AM »
Well someone has been busy this morning. Welcome to the journals.
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #7 on: April 06, 2016, 07:03:37 AM »
Well someone has been busy this morning. Welcome to the journals.

Actually the opposite, Been meaning to start posted over here and figured the start if a new Program would be perfect timing. Nothing going on at work tonight.
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Online tobymax

  • Member
  • ***
  • Posts: 1204
  • Height: 5'8"
  • Weight: 169
Re: My Next 12 Weeks...Time to get Stonger
« Reply #8 on: April 06, 2016, 09:54:15 AM »
Welcome!  Good videos, and nice lifting!
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline XavierNusum

  • Newbie
  • *
  • Posts: 315
  • Height: 5'7"
  • Weight: 261
Re: My Next 12 Weeks...Time to get Stonger
« Reply #9 on: April 06, 2016, 12:21:49 PM »
Great journal, love the vids!
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

"It's still yo MF'n set" - CTFletcher

Online FLEX

  • Administrator
  • Elite Poster
  • *****
  • Posts: 19655
  • B. M. O. C.
  • Height: 5' 10.5"
  • Weight: 270+
Re: My Next 12 Weeks...Time to get Stonger
« Reply #10 on: April 06, 2016, 01:00:34 PM »
Welcome to the journals.

I'm going to check out those programs you're running later.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #11 on: April 06, 2016, 03:27:25 PM »
Welcome!  Good videos, and nice lifting!

Great journal, love the vids!

Welcome to the journals.

I'm going to check out those programs you're running later.

Thanks Guys,

FLEX I'm adding to that list all the time. Been trying to find a Westside Spreadsheet, but no luck.
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Trev71

  • Junior Member
  • **
  • Posts: 811
  • This space intentionally left blank
    • YouTube
  • Height: 5'10.5"
  • Weight: 230
Re: My Next 12 Weeks...Time to get Stonger
« Reply #12 on: April 06, 2016, 06:09:18 PM »

Nice vids and nice work!

Online tooth

  • Newbie
  • *
  • Posts: 473
  • Height: 5'6"
  • Weight: ???
Re: My Next 12 Weeks...Time to get Stonger
« Reply #13 on: April 07, 2016, 08:37:08 AM »
That's some nice detail there, and some great work.  I was kind of expecting you to be dressed in drag for the squats though ;)
420/285/450 181 Masters I
515/335/550 198 Masters I

Offline Ramrod

  • Newbie
  • *
  • Posts: 295
  • www.RamrodReviews.com
    • Ramrod Reviews
  • Height: 5,10
  • Weight: 198
Re: My Next 12 Weeks...Time to get Stonger
« Reply #14 on: April 08, 2016, 04:52:23 PM »
Some Catching up to do...

Week 1
Light Bench Day and Shoulders
www.BenchProgram.com

Warm ups
Yoga Wheel
Discos
Couch Stretch

Bench
10/135
10/165
5/185
8/210
8/210


Decline Bench
8/185
8/185
8/185

Seated DB Press
10/50
10/50
10/50

Super Setted below

Side Delt Cable raises
8/20
8/20
8/20

Front Delt Cable raises
8/20
8/20
8/20

Rear Delt Machine
10/80
10/80
10/80
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676