Author Topic: MD State Prep  (Read 97440 times)

Online piperdown

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Re: MD State Prep
« Reply #1695 on: January 29, 2018, 08:00:38 AM »
Ron, how long is that taking to run through?
I've looked at CBB and what's holding me back is my estimate of over an hour. I lift at work and have, realistically, about 50 mins.
Eric

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Offline BLK00TJ

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Re: MD State Prep
« Reply #1696 on: January 29, 2018, 09:34:31 AM »
Ron, how long is that taking to run through?
I've looked at CBB and what's holding me back is my estimate of over an hour. I lift at work and have, realistically, about 50 mins.

roughly about 90 minutes for me.  If I were to try to squeeze it in under 60 minutes, I'd have to lower the weights so I wouldn't need as much rest between sets.

Online piperdown

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Re: MD State Prep
« Reply #1697 on: January 29, 2018, 10:42:27 AM »
Ron, how long is that taking to run through?
I've looked at CBB and what's holding me back is my estimate of over an hour. I lift at work and have, realistically, about 50 mins.

roughly about 90 minutes for me.  If I were to try to squeeze it in under 60 minutes, I'd have to lower the weights so I wouldn't need as much rest between sets.

Darn it, that's about what I expected.
I'm looking at getting some stuff for home and kick myself for not buying a Rogue bar at Play-It-Again sports for $125. Guess I'll keep looking because I'm too the point 50 minutes isn't quite enough time for what I'd like to get accomplished.
Eric

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Offline BLK00TJ

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Re: MD State Prep
« Reply #1698 on: January 29, 2018, 05:22:30 PM »
CBBW4.5D1*
Competition Squat
HIghbar Squat
   285 x 4
   285 x 4
   285 x 4
   285 x 4 @8.5
Paused Bench Press
   205 x 4
   205 x 4
   205 x 4
   205 x 4 @6
OHP
   115 x 7
   115 x 7
   115 x 7
BOR
   205 x 6
   205 x 6
   205 x 6
GHR Reverse Hypers
   bw x 12
   bw x 12
   bw x 12
   bw x 12

I need to pad the 16 week program with 2 additional week so it peaks at me meet.  I'll add a little transition after weeks 4 and 8 to do this.

Online reduni

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Re: MD State Prep
« Reply #1699 on: January 29, 2018, 08:01:44 PM »
Nice work Ron. Still running some nice numbers. Week 4 and 8 might be a good time for a bit of a deload to pad the program.
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Re: MD State Prep
« Reply #1700 on: January 30, 2018, 12:11:01 PM »
Awesome work Ron, highbar numbers looked great!  I am in the boat with filling up time, so just running some similar weeks prior to the actual program.
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Offline Get-n-fit

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Re: MD State Prep
« Reply #1701 on: January 31, 2018, 04:14:12 PM »
Great work Ron, looks like an exhausting full body program.

I'll be running Ed coan's DL program soon.  it's only set for 10 weeks, I can stretch that to 12 with a couple deloads.  I'm 16 week's out now, so I'm going to run some test runs with it to see how my body handles it before I fully commit.
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1702 on: January 31, 2018, 05:33:18 PM »
Nice work Ron. Still running some nice numbers. Week 4 and 8 might be a good time for a bit of a deload to pad the program.
Weights have been light enough actually to where I don't think a deload was necessary.  Maybe when I pad the 2nd week after week 8 or so I'll need one.  It's been so easy I've been doing high bars instead of low bar.

Awesome work Ron, highbar numbers looked great!  I am in the boat with filling up time, so just running some similar weeks prior to the actual program.
Thanks.  Maybe in about 10-15 years I'll have some quads to show for them  ;D

Great work Ron, looks like an exhausting full body program.

I'll be running Ed coan's DL program soon.  it's only set for 10 weeks, I can stretch that to 12 with a couple deloads.  I'm 16 week's out now, so I'm going to run some test runs with it to see how my body handles it before I fully commit.
Yeah, most of the stuff I've been doing has been full body.  It took me some time to buy into it, but I'm liking it now.  I just had to learn no heavy deadlifting the same day as heavy squatting.

Always been hesitant to run lift specific programs because I'm not smart enough to program the other 2 lifts in there as well.  You're deadlift has been looking good lately.  Kinda surprised you're changing anything.

CBB-W4.5D2
Deadlift
   315 x 4
   315 x 4
   315 x 4
   315 x 4
3ct Paused Bench
   195 x 3
   195 x 3
   195 x 3
2ct Paused Front Squat
   185 x 5
   185 x 5
   185 x 5
Wide-grip BOR
   165 x 8
   165 x 8
   165 x 8
   165 x 8

Online reduni

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Re: MD State Prep
« Reply #1703 on: January 31, 2018, 07:34:39 PM »
Good day in the gym Ron. This is the padding right?

I'm with you on not being able to come up with my own program. I'd end up burning out pretty quick. I'll stick with someone with more smarts than me.
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1704 on: February 02, 2018, 05:08:31 PM »
Good day in the gym Ron. This is the padding right?

I'm with you on not being able to come up with my own program. I'd end up burning out pretty quick. I'll stick with someone with more smarts than me.
Yep this is one of the padded weeks.  Still feeling good, and looking forward to doing heavier weights starting next week.

CBB-W4.5D3
Pin-Squats
   275 x 5
   275 x 5
   275 x 5
CGBP
   205 x 5
   205 x 5
   205 x 5
DB Rows
   80 x 8
   80 x 8
   80 x 8
   80 x 8
   80 x 8
Bird dogs
   4 x 8

Online ShawnJ

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Re: MD State Prep
« Reply #1705 on: February 03, 2018, 09:30:02 AM »
Strong work buddy, pin squats are even more  impressive now that I have actually tried them!
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Online piperdown

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Re: MD State Prep
« Reply #1706 on: February 03, 2018, 10:28:56 AM »
Nice job Ron.
Those cgbp will add some strength and size to your tris.

Lol, had to look up bird dogs.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: MD State Prep
« Reply #1707 on: February 03, 2018, 06:35:01 PM »
Strong work buddy, pin squats are even more  impressive now that I have actually tried them!
They really make you appreciate the stretch reflex don't they?  More so than box squats I think.  They are humbling.

Nice job Ron.
Those cgbp will add some strength and size to your tris.

Lol, had to look up bird dogs.
Thanks.  Yes, I should get me a yoga mat and matching pants for the bird dogs to be legit.

CBB-W4.5D4
Conventional Deadlift
   275 x 1
   315 x 1
   365 x 1
   375 x 1 not feeling them today.  stopped there.
2ct Paused Conventional Deadlifts
   300 x 4
   300 x 4
   300 x 4
TnG Bench Press
   195 x 8
   195 x 8
   195 x 8
   195 x 8
SLDL
   200 x 6
   200 x 6
   200 x 6
Superset
   Pullups
      bw x 7
      bw x 7
      bw x 7
      bw x 7
   Dips
      25 x 7
      25 x 7
      25 x 7
      25 x 7


Haven't been logging weight or even weighing daily, but hit a new low this morning at 175.4  :pepper:

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Re: MD State Prep
« Reply #1708 on: February 03, 2018, 06:41:05 PM »
Good looking workout today Ron.  That's a lot of good deadlifts there for a day when you weren't feeling them. :)  I like that pullup / dip superset too.

Great job on the weight loss too.
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Re: MD State Prep
« Reply #1709 on: February 04, 2018, 08:14:47 PM »
Awesome work Ron! Strong everything and even better at a new scale low! Kicking ass!
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