Author Topic: My Next 12 Weeks...Time to get Stonger  (Read 5715 times)

Offline XavierNusum

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #30 on: April 20, 2016, 04:16:54 PM »
Yeah man that hard GD work!!!!
",,,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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #31 on: April 24, 2016, 08:20:50 AM »
Week 4
Deadlifts

Last Week Conv. felt good and Sumo was off. This week as the Opposite.. Program was for a 420x6. Felt way to easy so I just went for 10 reps and a new 420 Rep PR...

Deadlifts
10/135.....Conv
10/185.....Conv
10/235.....1/2 Conv, 1/2 Sumo
10/305....1/2 Conv, 1/2 Sumo
8/385......1/2 Conv, 1/2 Sumo
10/420..+ Belt and all Sumo....PR


6in Block Pulls
5/460....Conv
5/460....Sumo
5/460....Sumo


Seated Cable Rows
10/100
10/100
10/100

Lat Pulldowns
10/120
10/120
10/120

Pulldowns Abs
20/150
20/150
20/150

DB Shrugs
10/95
10/100
10/100
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #32 on: April 25, 2016, 01:05:59 AM »
Heavy Bench Day
www.BenchProgram.com
Week 4

Felt great till about 1/2 through. Just lost strength, low on energy. Still had a good single. Crazy how much strength can change week by week. Last week struggled with 305, But hit 315 with ease today.

Should Discos
Couch Stretches
Yoga Wheels

Bench
10/BAR
10/135
5/165
2/185
2/225
1/245
1/265
1/285
1/315 + Belt, One of my Smoothest 315 presses I have done.

Working Sets
3/280
3/280
3/280 + Slingshot - This is where my energy just tanked
3/280 + Slingshot
3/280 + Slingshot

Light Band Pull-a-Parts
15
15
15

Rope Pressdowns
12/100
12/110
12/110

Pec Deck
15/100
15/100
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Online sakustoms

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #33 on: April 25, 2016, 06:56:43 AM »
Great chest session. Looks like you did a lot of work before the energy loss.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline XavierNusum

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #34 on: April 25, 2016, 05:21:04 PM »
Killer sessions!!!
",,,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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #35 on: April 27, 2016, 07:28:42 AM »
Week 4
Squat - Lighter Day

Needed to get some Wrap work in tonight. Spent 3.5hrs Wrapping and Squatting. I skipped my Leg Presses and just Squatted more. Lost count of sets. Did a few extra wrap jobs without squatting as well. Just to get better feel of the different wraps. My legs are Raw, feels like I wrapped my legs in Sandpaper and squatted.

What I know I did and wrote down, but I know I did a few extra sets of Squats

Squats
10/BAR
10/135
8/185
5/225
2/275
1/315 + Belt

Working sets. All belted
4/350 + Strong House Project Kratos - Criss Cross Pattern
4/350 + Kiwi-Strength Super Dupers
4/350 + Strong House Project BMF
4/350 + Darksyde Violators - Faster Decent
4/350 + Darksyde Violators - Slow Decent
4/350 + Beast Genetics StiffAF
4/350 + Strong House Project Kratos - Criss Cross Pattern
4/350 + Strong House Project BMF
4/350 + Kiwi-Strength Super Dupers
4/350 + Strong House Project - Criss Cross Pattern
4/350 + Darksyde Violators

Leg Curls 4x10 @ 100
Leg Ext. 4x10 @ 100

Some of the Videos I shot









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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #36 on: April 30, 2016, 08:07:02 AM »
Light Bench and Shoulders

Yoga Wheels
Couch Stretches
DB Rotator work
Band Pull-a-parts

Bench.. All Paused with narrow grip
3/190
3/190
3/190
3/190
3/190
3/190
3/190
3/190

Seated BB Military Press
12/135
12/135
12/135

Side/Front Cable Super Sets
12/25
12/25
10/20
10/20

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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #37 on: April 30, 2016, 09:37:22 PM »
This is the Start of my 5th Week of a 12 week program

Starting the week off with Deadlifts. Last week went very well on Deads. Everything was just easy. This Week was one of those Days where you have to work for it. But I was able to power through it.

Deadlifts
10/135
10/185
10/235
10/325
8/390 added Belt
6/425
4/460

390 felt harder then 460..

460x4... Torn a Callus too boot...:(



Shrugs 3x10
Pulldowns 3x10
Cable Rows 3x10
Abs 100 Reps

Deadlift Day isn't complete till your shins are bleeding and your hands rip..

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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #38 on: May 02, 2016, 03:26:36 AM »
Week 5
Heavy Bench Day
This week is a slight back off from last weeks heavy day..

Got a new Toy in yesterday.. BenchBlokz

Couch Stretch
Disco's
DB Rotator Work

Bench Press
10/95
10/135
10/165
10/185
5/205
2/225
2/250
1/295

Work sets
5/265
5/265
5/265
5/265 - 2 Board



Skull Crushers
10/70
10/70
10/70

Rope Pressdowns
12/100
12/100
12/100

Band Pull-a-Parts x2 Blue
12
12
12

Cable Rows
12/160
12/160
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Online sakustoms

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #39 on: May 02, 2016, 01:29:03 PM »
Looks like a lot of real solid work. You know you're doing something right when you bleed in the gym.  :o  ;D
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online FLEX

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #40 on: May 02, 2016, 01:32:32 PM »


Deadlift Day isn't complete till your shins are bleeding and your hands rip..



Agreed.  :D
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

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Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #41 on: May 04, 2016, 02:04:31 AM »
Well today was just a craptastic day. Baseball practice didn't go as well and I got pulled over on the way to the gym Which ate 30min of my workout time...:(

Squatted in the Rack with the Rogue Monolift attachments. No sure why I did, but just felt like trying. Not a huge fan for a couple reasons. They don't swing out far enough. If you end up leaning forward just a little on the way up you hit it. Just gets some getting use too is all. The other is getting you feet set. I'm so used to walking them out and setting it. I felt like my stance was too wide tonight. But still had a productive night...Hit a 430x5 PR tonight. Program called for 3, but since I knew I wasn't doing anything else. Went for it.


Squats and that's it... ran out of time..
10/135
10/185 + Sleeves
5/225
5/275
3/315
3/385 + Belt


3/405 + Wraps


5/430 + Wraps and a PR


No accessory work...
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Trev71

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #42 on: May 04, 2016, 08:29:39 AM »

Deadlift Day isn't complete till your shins are bleeding and your hands rip..


Ain't that the truth... !

Nice work.

Offline tobymax

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #43 on: May 04, 2016, 09:43:04 AM »
Super strong work going on here.  I like seeing your numbers and the videos. 
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 Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #44 on: May 06, 2016, 03:27:58 PM »


Deadlift Day isn't complete till your shins are bleeding and your hands rip..


Ain't that the truth... !

Nice work.
[/quote]

Super strong work going on here.  I like seeing your numbers and the videos.


Thanks guys, more coming....
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676