Iron Sanctuary

Journals => Journals => Topic started by: Ramrod on April 06, 2016, 04:48:04 AM

Title: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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 (http://ramrodreviews.com/powerlifting-routines)

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

Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_380x5_zpsi9cu7f5z.mp4) (http://"http://i927.photobucket.com/albums/ad120/RamrodReviews/380x5_zpsi9cu7f5z.mp4")

5/405 + Belt and Record Breakers
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Slow405_zpsaucczpm6.mp4) (http://"http://i927.photobucket.com/albums/ad120/RamrodReviews/Slow405_zpsaucczpm6.mp4")

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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Slow_zpsuprp2ebb.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Slow_zpsuprp2ebb.mp4)

8/205
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_2nd_zpspnquohsp.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/2nd_zpspnquohsp.mp4)

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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Speedwork_zpszri20eh0.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Speedwork_zpszri20eh0.mp4)   

10/290 - Conv
10/325 - Sumo
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Almost%20done_zpsh6az15sm.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Almost%20done_zpsh6az15sm.mp4)

8/360 - Conv
6/390 - Conv
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Last%20set_zpspgkknzdt.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Last%20set_zpspgkknzdt.mp4)

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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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 (http://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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_290_zpsa39wtu0q.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/290_zpsa39wtu0q.mp4)

5/255
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_255x3x5_zpsu9zds7fl.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/255x3x5_zpsu9zds7fl.mp4)

5/255
5/255
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Lastbench_zpsmfh9u6db.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Lastbench_zpsmfh9u6db.mp4)

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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/1528e0da-5c01-4e58-8ced-c5817f1b0ba3_zpsmcw8cohn.jpg)(http://i927.photobucket.com/albums/ad120/RamrodReviews/20160403_225459_zpsw923jsnc.jpg)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_360xx5_zpsmybqpg30.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/360xx5_zpsmybqpg30.mp4)

5/390 + Wraps and Belt (Kiwi-Strength Super Dupers)
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_390x5_zps3p1oucu0.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/390x5_zps3p1oucu0.mp4)

5/415 + Wraps and Belt (Kiwi-Strength Strong Mofos)
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_415x5_zpsspbykefh.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/415x5_zpsspbykefh.mp4)

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..
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Bando on April 06, 2016, 06:54:34 AM
Well someone has been busy this morning. Welcome to the journals.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: tobymax on April 06, 2016, 09:54:15 AM
Welcome!  Good videos, and nice lifting!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: XavierNusum on April 06, 2016, 12:21:49 PM
Great journal, love the vids!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: FLEX on April 06, 2016, 01:00:34 PM
Welcome to the journals.

I'm going to check out those programs you're running later.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Trev71 on April 06, 2016, 06:09:18 PM

Nice vids and nice work!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: tooth 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 ;)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 08, 2016, 04:52:23 PM
Some Catching up to do...

Week 1
Light Bench Day and Shoulders
www.BenchProgram.com (http://www.BenchProgram.com)

Warm ups
Yoga Wheel
Discos
Couch Stretch

Bench
10/135
10/165
5/185
8/210
8/210
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Last210x8_zpsmnzv5hyx.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Last210x8_zpsmnzv5hyx.mp4)

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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 08, 2016, 04:59:05 PM
Deadlift Day
Week Two

Deadlifts..Conv Pulls
10/135
10/185
10/235
10/290
10/330
8/365 + Belt
6/400 + Belt + Sumo
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_400x6_zps6q4gqed9.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/400x6_zps6q4gqed9.mp4)

Rack Pulls...2in Below Knees
5/425 Conv
3/425 Sumo

DB Shrugs
10/100
10/100
10/100

V-Handle Cable Rows
10/150
10/150
10/150

Wide Grip Lat Pulldowns
10/150
10/150
10/150

Pulldown ABs
15/160
15/160
15/160
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 09, 2016, 09:45:02 PM
Heavy Bench Day

2nd Week
www.BENCHPROGRAM.com (http://www.BENCHPROGRAM.com)

Shoulder Disco
Yoga Wheels
Couch Stretch

Bench - Felt pretty good today
10/135
10/165
5/185
3/225
1/255 - Comp Paused
1/295 - Comp Paused

More Bench
3/265
3/265
3/265
3/265
3/265
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_79040121_220709_zpspltj24fj.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_79040121_220709_zpspltj24fj.mp4)

Wide Grip Cable Rows Paused
10/100
10/100
10/100

Rope Pressdowns
10/100
12/120
12/120
12/120

Hammer Curls
20/30
20/30

Hammer Strength Decline Bench
10/225
3/225 - Just felt wrong

Pec Deck - Nice and Slow, good Stretch
10/100
10/120
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 11, 2016, 11:32:47 PM
Total was What the Program called "Light Day" for Squats.... It lied..

Today was 70% work, but I based it off my Best Wrapped Squat in a Meet.. But I only trained in Sleeves today.. No Wraps.. All I can say is HOLY CRAP..

Squats
10/BAR
10/135
8/185
5/225
2/275
1/315
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335

Leg Press
4x25

Leg Ext
3x30

Leg Curls
3x15

Stiffleg DB Deadlifts
3x15
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: XavierNusum on April 12, 2016, 12:45:06 AM
Boss session!!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: sakustoms on April 12, 2016, 07:00:39 AM
Damn, that's a lot of squats and a ton of leg work.  8)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 12, 2016, 07:15:12 AM
Boss session!!

Damn, that's a lot of squats and a ton of leg work.  8)

If I'm going to get my 500lb squat and 600lb Deadlift, I will have to put in more days like this.  It's a love, hate relationship...lol
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: sakustoms on April 12, 2016, 07:24:11 AM
Boss session!!

Damn, that's a lot of squats and a ton of leg work.  8)

If I'm going to get my 500lb squat and 600lb Deadlift, I will have to put in more days like this.  It's a love, hate relationship...lol

Oh I know exactly what you mean. lol
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 13, 2016, 04:10:11 AM
Alright,  Light Bench Day..

Couple of hours before training, I coached my boys baseball tonight. Just practice. My boy was a bit scared of catching the ball. So I pulled him off to the side and put the fence behind him. We started just playing catch....THEN I JUST STARTED REALLY PUTTING THE HEAT ON THEM.... I threw them about 90% and right at him. Fast enough were trying to dodge it wasn't an option. You know that did? Made him put his glove up as more of an instinct reaction. Didn't give him a chance to think... It worked...Did this for about 20min non stop. As soon as I would catch it.. I whipped it right back at him. He really stepped up tonight. We are going to work on this everyday..

Anyway that didn't;t agree with my shoulder or elbow..

Some IB, Penetrex and forearm cuff...Let me get threw my workout. After bench I tried and took it easier on my shoulder and elbow.


Bench..Paused Every rep, worked up set up and arch.

10/BAR
10/135
3/190
3/190
3/190
3/190
3/190
3/190
3/190
3/190


Super Set Below

Side Cable Raises
3x10 @20

Front Cable Raises
3x10 @20

Pec Deck
3x10 @80

DB Shrugs
3x10 @115

Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: XavierNusum on April 15, 2016, 01:46:59 PM
Boss session!!

Damn, that's a lot of squats and a ton of leg work.  8)

If I'm going to get my 500lb squat and 600lb Deadlift, I will have to put in more days like this.  It's a love, hate relationship...lol

Oh I know exactly what you mean. lol

Yep...
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 19, 2016, 01:11:11 AM
A little Catch up for the last few days...

Week 3 Deadlifts

Deadlifts
Each Set was 1/2 Conv. Then 1/2 Sumo - No Belt or Straps
10/135
10/235
10/290
10/340
8/375
6/410

Shrugs
10/225
10/225
10/225

V-Rows
10/140
10/140
10/140

Lat Pulldowns
10/130
10/130
10/100

Hanging Leg Raises
10
10
10
------------------------------------------------------------------

Week 3
Heavy Bench Day

Shoulder Disco
Yoga Wheel
Couch Stretch

Bench
10/BAR
10/135
10/165
3/195
2/225
1/265 - Paused
1/280 - Paused
1/305 - Paused
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_173651020_152054_zpsuckznfce.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_173651020_152054_zpsuckznfce.mp4)

More Bench
3/270
3/270
3/270
3/270
3/270

Rope Pressdowns
12/120
12/120
12/120

Band Pull a parts
10
10
10
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: piperdown on April 19, 2016, 07:03:54 AM
^^^^great session in the gym!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 20, 2016, 12:59:19 AM
^^^^great session in the gym!

thanks........... ;D
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 20, 2016, 01:25:45 AM
Baseball Practice tonight.. Went great. Teaching the boy to be our Catcher. Did pretty well. Complained about gear being uncomfortable, but got used to it.

Squats NITE
Weight 186

I like Heavy Squat nights much better then the lighter weight rep nights.. That 366 reps from last week sucked..

Tonight I hit a Squat PR. My Top set was suppose to be 420x4, but I made it 5 for a PR. I had another in me too. Just didn't want to get to far of the programs course.

Week #3

Squats
10/BAR
10/135
3/225
3/275
2/315 + Belt

Core Sets
4/370 + Belt, Kratos Wraps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_370x4_zpsc7q3ufp1.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/370x4_zpsc7q3ufp1.mp4)

4/395 + Belt, BMF Wraps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_395x4_zpslv1yhh5n.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/395x4_zpslv1yhh5n.mp4)

5/420 + Belt, Record Breaker Wraps...PR for ME...
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_420x5_zpsplxp05pr.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/420x5_zpsplxp05pr.mp4)

Leg Press
10/505 - Tough took for ever to knock out.
8/350
6/275

Leg Curls
8/90
8/90
8/90

Stiff Leg DB Deads
8/40
8/45
8/50


Strong House Project Wraps
Kratos - Awesome Stretch and Rebound Wrap. The perfect wrap to use the Criss-Cross method. Used this on my first Wrap job of the night. I would highly recommend these wraps for Narrow Stance, Fast into the Hole Squatters and for Higher rep work. I was able to get two wraps under the knee, then criss-cross up over the knee and get two or three wraps and a tie off above the knee.

BMF - This was a much Stiffer wrap and it did well, not a whole lot of rebound, but stopped pretty well. These will need some more breaking in. Still knocked out my set pretty smooth. Last rep fell forward a little, but recovered. If you have used Strangulators or Record Breakers. These are a bit stiffer and have a denser material.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: sakustoms on April 20, 2016, 08:22:21 AM
Congrats on the PR. The video definitely looked like you had more in you.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Bando on April 20, 2016, 12:19:25 PM
Nice squats!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: XavierNusum on April 20, 2016, 04:16:54 PM
Yeah man that hard GD work!!!!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_265121117_093649_zpsjiv6hrto.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_265121117_093649_zpsjiv6hrto.mp4)

6in Block Pulls
5/460....Conv
5/460....Sumo
5/460....Sumo
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_460x5_zpsui1f5gec.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/460x5_zpsui1f5gec.mp4)

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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 25, 2016, 01:05:59 AM
Heavy Bench Day
www.BenchProgram.com (http://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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: sakustoms on April 25, 2016, 06:56:43 AM
Great chest session. Looks like you did a lot of work before the energy loss.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: XavierNusum on April 25, 2016, 05:21:04 PM
Killer sessions!!!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Kratos_zpsmxct6xh9.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Kratos_zpsmxct6xh9.mp4)

(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Superduper_zpsdcxyr8yy.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Superduper_zpsdcxyr8yy.mp4)

(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Bmf_zpscpuwaaie.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Bmf_zpscpuwaaie.mp4)


(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Dslower_zpszfq7y1fc.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Dslower_zpszfq7y1fc.mp4)

(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_DS_zpsfwp8trbd.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/DS_zpsfwp8trbd.mp4)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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...:(

(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_382210111_115458_zpsxizhnvvx.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_382210111_115458_zpsxizhnvvx.mp4)

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

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

(http://i927.photobucket.com/albums/ad120/RamrodReviews/IMG_20160430_175525_zpss8sbllcx.jpg)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_260x3x5_zpsgnoipkmr.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/260x3x5_zpsgnoipkmr.mp4)
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_1board_zpsf6vhyrf1.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/1board_zpsf6vhyrf1.mp4)

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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: sakustoms 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
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: FLEX on May 02, 2016, 01:32:32 PM


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



Agreed.  :D
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Sleevesx3_zpsqyd8bniy.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Sleevesx3_zpsqyd8bniy.mp4)

3/405 + Wraps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_405x3_zpso42gmfgs.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/405x3_zpso42gmfgs.mp4)

5/430 + Wraps and a PR
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_430x5_zpsch3ac0u7.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/430x5_zpsch3ac0u7.mp4)

No accessory work...
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Trev71 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.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: tobymax on May 04, 2016, 09:43:04 AM
Super strong work going on here.  I like seeing your numbers and the videos. 
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod 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....
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 06, 2016, 04:02:11 PM
Light Bench Day from Yesterday...

Shoulder Disco's
DB Rotator Work
Couch Stretches

Bench
10/BAR
10/95
10/135
8/185
5/205

Working Sets...Paused
8/225
8/225
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_225x8p_zpstgg0rfhc.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/225x8p_zpstgg0rfhc.mp4)

Seated Military Press DB
10/80
10/80
10/80

Rope Pressdowns
10/120
10/120
10/120

Side Cable Raises
10/40
10/40
10/40

Front Cable Raises
10/40
10/40
10/40

Pulldown ABs
100 x 160lbs

Even the Wife worked on some Beltless Deads
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_20160505_122525_zpsmxs34eqi.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/20160505_122525_zpsmxs34eqi.mp4)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 09, 2016, 01:13:27 AM
Started Week 6, Been extremely tried lately.

Short on Time. Top set was 4/470, Made it 6/470 and skipped accessory work.
Still healing up from last weeks hand tear. Tried using straps, but don't like them. Screws up my set up and first rep. Ended up just putting fresh tape over it every set. On my 6/470 on my 3rd pull, could feel some stomach acid coming up.. Great stuff...lol

Deadlift Day
10/135
10/185
10/235
10/325
5/385
10/400

8/435
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_435x5_zpssixxgdzp.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/435x5_zpssixxgdzp.mp4)

6/470... Right on Par with a Rep PR.
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_470x6_zpskceciavr.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/470x6_zpskceciavr.mp4)

Block Pulls
5/480
5/480
5/480
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_480blocks_zpso6zcwfnd.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/480blocks_zpso6zcwfnd.mp4)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Trev71 on May 09, 2016, 01:37:41 PM

Deadlift Day


Nice work!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 10, 2016, 01:19:20 AM
Thanks Trev
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 10, 2016, 01:19:33 AM
Week 6
www.BenchProgram.com (http://www.BenchProgram.com)

Shoulder Disco
Yoga Wheel
Couch Stretches

Bench- Comp Grip
10/135
5/165
8/185
5/205
6/225
2/250
1/275
1/305
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_305x1_zps3w6hmdw5.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/305x1_zps3w6hmdw5.mp4)

Working Sets
Bench - Middle finger on ring
3/270
3/270
3/270
3/270
3/270 - Last Set Shown
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Lastset270x3_zpswcdehfwx.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Lastset270x3_zpswcdehfwx.mp4)

Rope Pressdowns
10/100
10/100
10/100

Lat Pulldowns
10/130
8/130
6/130

Band Pull-a-parts
15
15
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: tobymax on May 11, 2016, 11:01:29 PM
Nice work on those deads and bp's.  I like your videos.  You look like your have a good, lean physique too. 
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 14, 2016, 03:34:15 AM
Nice work on those deads and bp's.  I like your videos.  You look like your have a good, lean physique too.

Thanks, Trying to stay lean. Didn't use to be an issue, but getting stronger and staying in the 181wt gets harder and harder each time.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 14, 2016, 03:34:28 AM
Week 6
Squat Day

Pulled off 10x3 75% With Just Sleeves.. 75% is based off my Best Knee Wrapped Squat

Low Bar Squat
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps
360 Lb x 3 reps - Last Set Shown..
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_360x3NoBelt_zpsyi3rqimw.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/360x3NoBelt_zpsyi3rqimw.mp4)

Leg Press
325 Lb x 25 reps
325 Lb x 25 reps
325 Lb x 25 reps
325 Lb x 25 reps

Leg Extension
80 Lb x 30 reps
70 Lb x 30 reps
60 Lb x 30 reps

Lying Leg Curl
60 Lb x 15 reps
60 Lb x 15 reps
60 Lb x 15 reps

Stiff-Legged Deadlift (SLDL)
80 Lb x 15 reps
80 Lb x 15 reps
80 Lb x 15 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: kimm4 on May 14, 2016, 11:15:15 AM
Some great sessions in here and the vids are awesome! 

Nice work!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 16, 2016, 08:14:15 PM
Some great sessions in here and the vids are awesome! 

Nice work!

Thank you very much...

Every since I switched to PL, The Videos have helped a lot. I always train alone, and having a few more experienced guys giving advice. Has helped big time.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 16, 2016, 08:17:04 PM

Bench Press (Paused)
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
165 Lb x 10 reps + 30 LB REP PR
135 Lb x 10 reps
45 Lb x 12 reps

Standing Overhead Press (OHP)
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps

Side Cable Raises
20 Lb x 12 reps
20 Lb x 12 reps
20 Lb x 12 reps

Front Cable Raises
20 Lb x 12 reps
20 Lb x 12 reps
20 Lb x 12 reps

Barbell Wrist Curls
45 Lb x 25 reps
45 Lb x 25 reps
45 Lb x 25 reps
45 Lb x 25 reps

Hanging Straight Leg Raise
0 Lb x 15 reps
0 Lb x 15 reps
0 Lb x 15 reps
0 Lb x 15 reps

AB Pulldowns
160 Lb x 25 reps
160 Lb x 25 reps
160 Lb x 25 reps
160 Lb x 25 reps

Hammer Dumbbell Curl
30 Lb x 15 reps
30 Lb x 15 reps
30 Lb x 15 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 18, 2016, 04:32:19 PM
Deadlift Day
Week #7

Sumo Deadlift
135 Lb x 10 reps
185 Lb x 10 reps
235 Lb x 10 reps
325 Lb x 10 reps
385 Lb x 5 reps
410 Lb x 5 reps
480 Lb x 7 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_80910323_204732_zpsuwsfkohx.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_80910323_204732_zpsuwsfkohx.mp4)

Dumbbell Shrug
120 Lb x 10 reps + 20 LB REP PR
120 Lb x 10 reps + 20 LB REP PR
120 Lb x 10 reps + 20 LB REP PR

Lat Pulldown
120 Lb x 10 reps
120 Lb x 10 reps
120 Lb x 10 reps

Seated Cable Row
160 Lb x 10 reps
160 Lb x 10 reps
160 Lb x 10 reps

Hanging Straight Leg Raise
0 Lb x 100 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 20, 2016, 01:33:22 AM
Week 7 Heavy Bench
Birthday PR

Bench Press (Touch & Go)
45 Lb x 15 reps
135 Lb x 10 reps
165 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 3 reps
225 Lb x 2 reps
250 Lb x 1 reps
295 Lb x 1 reps
315 Lb x 1 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_315smoked_zpsgzd1icgj.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/315smoked_zpsgzd1icgj.mp4)
340 Lb x 1 reps + 10 LB REP PR
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_90340508_112317_zpsp9xnpoqd.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_90340508_112317_zpsp9xnpoqd.mp4)
350 Lb x 0 reps

Side Cable Raises
20 Lb x 10 reps
20 Lb x 10 reps
20 Lb x 10 reps

Front Cable Raises
20 Lb x 10 reps
20 Lb x 10 reps
20 Lb x 10 reps

Rope Pressdowns
100 Lb x 15 reps
100 Lb x 15 reps
100 Lb x 15 reps
100 Lb x 15 reps

Band Pull Apart
35 Lb x 12 reps
35 Lb x 12 reps
35 Lb x 12 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: sakustoms on May 20, 2016, 07:14:34 AM
Lots of kick ass work going on in here. :thumbsup:
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 23, 2016, 05:12:04 PM
Week 7 Heavy Squats,




Wasn't feeling it today. Was rushed, and flat out, worn out from remodeling our house. Busting tile, lying tile, replacing Doors and Moving a Hot Tub with just my wife. Took more of a drain on me then I thought. Still powered through and hit my goals for the day. Skipped Acc. work b/c of time, but I'll try and squeeze some Accessory leg work in tomorrow during bench.




2 weeks ago I hit 430x5 for a PR... This week I added 5lbs for a 435x5. Right elbow felt abused and wasn't having it today. Tried for a 6th rep and missed. First time missing a Squat in a very long time.




Low Bar Squat
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 5 reps
275 Lb x 3 reps
315 Lb x 3 reps
375 Lb x 5 reps

(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_375x5_zpsvxvuwg8c.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/375x5_zpsvxvuwg8c.mp4)           
405 Lb x 5 reps

(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_405x5_zpsjhsbzi2l.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/405x5_zpsjhsbzi2l.mp4)           
435 Lb x 5 reps + 5 Lb Rep PR , Brand New Wraps. They need some breaking in. Pretty thick wraps too. Kiwi-Strength Signature Golds.

(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_435x5pr_zpsi8sjspaj.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/435x5pr_zpsi8sjspaj.mp4)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 24, 2016, 07:00:18 AM
Finishing up Week 7
Light Bench

Some times on these days I like to use the Cambered Bar, but not sure it was a smart choice today. Still feeling beaten up. Going to take a couple days off and come back for some MASSIVE DEADS. Program is calling for 520x2..

Cambered Bar Bench Press
45 Lb x 10 reps
135 Lb x 10 reps
155 Lb x 10 reps
185 Lb x 5 reps
205 Lb x 5 reps
238 Lb x 8 reps
238 Lb x 8 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_165130815_173649_zpsgitrdyde.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_165130815_173649_zpsgitrdyde.mp4)


Rope Pressdowns
120 Lb x 12 reps
120 Lb x 12 reps
120 Lb x 10 reps


Rear Delt Fly
60 Lb x 12 reps
60 Lb x 12 reps
60 Lb x 12 reps


Wide Grip Pulldowns
120 Lb x 10 reps
120 Lb x 10 reps
120 Lb x 10 reps


Arnold Press
30 Lb x 15 reps
30 Lb x 15 reps
30 Lb x 15 reps

Had a Good pump going today..

(http://i927.photobucket.com/albums/ad120/RamrodReviews/20160523_224343_zpsrq25qnhn.jpg)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on June 10, 2016, 01:19:08 AM
Low Bar Squat
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 8 reps
225 Lb x 5 reps
275 Lb x 3 reps
315 Lb x 3 reps
365 Lb x 2 reps
405 Lb x 1 reps
455 Lb x 1 reps
500 Lb x 1 reps + 20 LB REP PR
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_500PR_zps3wyer6oq.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/500PR_zps3wyer6oq.mp4)

520 Lb x 1 reps + 40 LB REP PR
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_520PR_zpsackmkvpq.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/520PR_zpsackmkvpq.mp4)

Notes:
No Wraps or Belt till 455 (No Sleeves either)


Seated Leg Curl
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps

Leg Extension
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps

Calf Press (Leg Press Machine)
250 Lb x 25 reps
250 Lb x 25 reps
250 Lb x 25 reps
250 Lb x 25 reps



First Day back after almost 2 weeks off to Recover and heal up... Nailed 3 PRs today with ease..
 
405 with No Sleeves, No Wraps or Belt..PR
500 with Wraps and Belt.... PR
520 With Wraps and Belt....PR... 40lbs PR
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on June 18, 2016, 07:41:45 AM
Forgot to post my Bench Day..

Worked up up to 275 for 5x5, then hit accessories.

----------------------------------------------------------------------------------------

Sumo Deadlift
135 Lb x 10 reps
235 Lb x 10 reps
385 Lb x 5 reps
455 Lb x 2 reps
495 Lb x 1 reps
525 Lb x 1 reps + 5 LB REP PR
http://i927.photobucket.com/albums/ad120/RamrodReviews/525PR_zpspgbmgwb6.mp4' (http://'[url=http://i927.photobucket.com/albums/ad120/RamrodReviews/525PR_zpspgbmgwb6.mp4')](http://i927.photobucket.com/albums/ad120/RamrodReviews/th_525PR_zpspgbmgwb6.mp4)[/URL]

550 Lb x 1 reps + 30 LB REP PR
http://i927.photobucket.com/albums/ad120/RamrodReviews/550PR_zps9kmzawmm.mp4' (http://'[url=http://i927.photobucket.com/albums/ad120/RamrodReviews/550PR_zps9kmzawmm.mp4')](http://i927.photobucket.com/albums/ad120/RamrodReviews/th_550PR_zps9kmzawmm.mp4)[/URL]

Rack Pull Deadlift (Below Knees)
495 Lb x 5 reps + 15 LB REP PR
495 Lb x 5 reps + 15 LB REP PR
495 Lb x 5 reps + 15 LB REP PR

Front Banded Deadlifts
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps

Standing Good Morning
45 Lb x 10 reps
95 Lb x 10 reps + 10 LB REP PR
95 Lb x 10 reps + 10 LB REP PR

Calf Press (Leg Press Machine)
160 Lb x 20 reps
160 Lb x 20 reps
160 Lb x 20 reps

Lying Leg Curl
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps

Straight Arm Pulldown
60 Lb x 10 reps
60 Lb x 10 reps
60 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on June 20, 2016, 03:09:06 AM
6-17
Active Rest Day
Ab's, Light Biceps, Calves and Mobility Work.

6-19
Squats
Was super short on time being Fathers Day.

Squats
10/BAR
10/135
5/225
5/315
4/395 - Sleeves
4/420 - Titan Sig. Wraps and Belt
1/445 - Titan Sig. Wraps and Belt
2/445 - Rhino 2.0 Wraps and Belt

Was not feeling it tonight. Still breaking in these Titan Wraps. For some reason tonight they really tore my legs up. My 445 set was suppose to be for 4 reps. I was just a puss tonight for some reason. Switched to the Rhinos, but I don't get as much out of those.

Going to go light all week and reset my Numbers and start the Program over. The past 9 weeks. Squats went from 480 to 520, Bench went from 330 to 340 TG, Deadlifts was 520 to 550.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on June 25, 2016, 01:17:23 AM
Body is still beat up a bit. Taking a step back and hitting more of a BB style for a couple of weeks. Then I should know my next Meets Date. Then time to start a program back up.

This weeks run down..

Heavy Bench Day
Worked up to 305 for a Single. Left Elbow started killing me. Tried a few accessory stuff, but had to call it a day..

Day Off

Deadlift Day....Focused on just accessories
BB Rows
12/135
12/155
12/175
10/195
10/205
8/195
6/175
4/155

BB Shrugs
15/225
15/225
15/255

V-Handle Cable Rows
12/160
12/160
12/160

Leg Curls
12/110
12/100
12/100
10/100

Back Ext, BW only
15
15
15

Hanging Knee Raises
15
15
15
15
---------------------------------------------------------------------------------

Bench Accessory Day

DB Inclines
12/55
12/75
12/90
10/90
8/90

Banded Close Grip Bench...Double Blue Bands
10/135
10/185
10/185
8/185
6/185

Rope Pressdowns
12/110
12/110
12/110

Pec Deck
12/160
12/160
12/160

Diamond Push ups
15
15
15
15 - Tough one

Hanging Knee Raises
12
12
12
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 09, 2016, 02:01:32 AM
Reset all my Numbers and Started my programs again.

Been Watching what I eat a little, not getting to strict. Down 5lbs.

Programs based off Max lifts 520/330/550
- For Squats going to really Focus on Using Just Sleeves has much as I can.
- For Deadlifts Going to Pull Conv during a Large part of the first Half before going Sumo
- Bench not much change here, but focusing on my Set up and engaging that leg drive better..

Week 1 Day 1, Heavy Squats, The best way to start any program..:)

First Nigh using the new Lilliebridge Wraps. Decent first night with the wraps. Need to see how they break in. They Wrapped well. Good Rebound.

Shoulder Discos
BW Walking Lunges
Hip and Glute Warm ups

Squats........Titan Yellow Jacket Sleeves
10/BAR
10/135
10/185
8/225
5/275
3/315
5/390 - + Belt, PR for just Sleeves
5/415 + Lilliebridge Wraps
5/440 + Lilliebridge Wraps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_300951112_002147_zpszwpqzzea.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_300951112_002147_zpszwpqzzea.mp4)

Instead of the Normal Leg Press the Program calls for. I'm going to give this a go. I can get a wider Stance and press out on my feet better. Like I would during Wide stance Squats and Sumo Pulls. Much Harder too.

(http://i927.photobucket.com/albums/ad120/RamrodReviews/20160703_224304_zps1y1l6wi2.jpg)

Hammer Strength Wide Stance Leg Press
10/225
10/225
10/225

Walking Lunges 3x20 w/ 45s

Leg Curls
10/90
10/90
10/90

DB Stiff Leg Deadlifts
10/70
10/70
10/70

----------------------------------------------------------------------------------
Week 1

Conventional Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
250 Lb x 10 reps
305 Lb x 10 reps
340 Lb x 10 reps + 10 LB REP PR
380 Lb x 8 reps + 15 LB REP PR
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_ConvDeads_zpsug9jilh7.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/ConvDeads_zpsug9jilh7.mp4)

415 Lb x 6 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_368771108_222714_zpsxgw8jxhv.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_368771108_222714_zpsxgw8jxhv.mp4)

Reverse Hyper Extension
130 Lb x 10 reps
130 Lb x 10 reps
130 Lb x 10 reps
130 Lb x 10 reps

Dumbbell Shrug
120 Lb x 10 reps
120 Lb x 10 reps
120 Lb x 10 reps

Seated Cable Row
130 Lb x 10 reps
130 Lb x 10 reps
130 Lb x 10 reps

Lat Pulldown
150 Lb x 10 reps
150 Lb x 10 reps
150 Lb x 10 reps

AB Pulldowns
150 Lb x 25 reps
150 Lb x 25 reps

Hanging Straight Leg Raise
0 Lb x 15 reps
0 Lb x 15 reps


Nice New piece of Gym Equipment...

(http://i927.photobucket.com/albums/ad120/RamrodReviews/IMG_20160707_141140_zpsxonahwl7.jpg)
--------------------------------------------------------------------------------
Finished the First Week. Down another 1.5lb

Light Bench



Bench Press (Paused)
135 Lb x 10 reps
185 Lb x 10 reps
215 Lb x 8 reps
215 Lb x 8 reps


Reverse Hyper Extension
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps


Side Cable Raises
25 Lb x 10 reps
25 Lb x 10 reps
25 Lb x 10 reps


Front Cable Raises
25 Lb x 10 reps
25 Lb x 10 reps
25 Lb x 10 reps


Rear Delt Fly
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 17, 2016, 05:45:59 PM
Week #2

Low Bar Squat
135 Lb x 10 reps
185 Lb x 8 reps
225 Lb x 5 reps
315 Lb x 3 reps
365 Lb x 5 reps
365 Lb x 5 reps
365 Lb x 5 reps
365 Lb x 5 reps
365 Lb x 5 reps
365 Lb x 5 reps
365 Lb x 5 reps
365 Lb x 5 reps
-----------------------------------------------------------

20min Treadmill

Bench Press (Paused)
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 8 reps
225 Lb x 5 reps
275 Lb x 3 reps
305 Lb x 1 reps
270 Lb x 3 reps
270 Lb x 3 reps
270 Lb x 3 reps
270 Lb x 3 reps
270 Lb x 3 reps

Reverse Hyper Extension
100 Lb x 15 reps
100 Lb x 15 reps

100 AB's

Cut workout short due to Elbow Pain
---------------------------------------------------------------------------------------

20min Treadmill

Conventional Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
305 Lb x 10 reps
350 Lb x 10 reps + 10 Lb Rep PR
385 Lb x 8 reps + 5 Lb Rep PR
0 Lb x 0 reps


Sumo Deadlift
425 Lb x 6 reps



Rack Pull Deadlift (Below Knees)
450 Lb x 5 reps
450 Lb x 5 reps
450 Lb x 5 reps


Dumbbell Shrug
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps


Seated Cable Row
130 Lb x 10 reps
130 Lb x 10 reps
130 Lb x 10 reps


Straight Arm Pulldown
60 Lb x 10 reps
60 Lb x 10 reps
60 Lb x 10 reps

---------------------------------------------------------------------------------
20min Treadmill

Bench Press (Paused)
10 Lb x 135 reps
5 Lb x 185 reps
200 Lb x 3 reps
200 Lb x 3 reps
200 Lb x 3 reps
200 Lb x 3 reps
200 Lb x 3 reps
200 Lb x 3 reps
200 Lb x 3 reps
200 Lb x 3 reps

Side and Front Cable Raises

Rear Delt Work

100 AB's

More Hip and lower back Mobility
----------------------------------------------------------------------------------

Day Off, Arms and More Mobility

Alt DB Curls
15/30
10/35
10/35

Rope Pressdowns
15/100
12/120
12/120

Preacher Curls
12/85
12/85
12/85

Dip Chair
20/135
20/135
20/135

Banded Hip Work
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 24, 2016, 01:18:05 AM
Week #3 Squats

Still having some TFL or Hip pain. It's just from being tight. Stretching has been helping, just need to do more and keep up with it. Doesn't help I pretty much sit for 8hrs at work right now.

Squats - No Belt No Sleeves
10/135
10/185
8/225
3/275
2/315
2/365
4/405 + Belt, PR for No Sleeves
4/430 + Wraps Stranglators
4/455 + Wraps Lilliebridge
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_547801217_003031_zpsnczysruh.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_547801217_003031_zpsnczysruh.mp4)

Leg Press
10/275
8/325
6/325

Walking Lunges
20/80
20/80
20/80

Leg Curls
10/130
10/130
10/130

DB Stiff leg Deadlifts
10/80
10/80
10/80
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 24, 2016, 01:18:36 AM
Bench Press
135 Lb x 15 
185 Lb x 10 
225 Lb x 5 
250 Lb x 2 
275 Lb x 1
315 Lb x Almost 4
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_315x4_zpsqzechtgy.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/315x4_zpsqzechtgy.mp4)
 
+Slingshot
3 Lb x 280 
3 Lb x 280 
3 Lb x 280 
3 Lb x 280 
3 Lb x 280


Rope Pressdowns
140 Lb x 12
140 Lb x 12
140 Lb x 12

Lat Pulldown
120 Lb x 10
120 Lb x 10
120 Lb x 10


Rear Delt Fly
90 Lb x 10
90 Lb x 10
90 Lb x 10

----------------------------------------------------------------------------------------

Deadlifts Beltless
135 Lb x 10
225 Lb x 10
250 Lb x 10
305 Lb x 10
360 Lb x 10
395 Lb x 8
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_400x8conv_zpsot6wg1qc.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/400x8conv_zpsot6wg1qc.mp4)

435 Lb x 6
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_603440220_063523_zpsj5ferhjg.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_603440220_063523_zpsj5ferhjg.mp4)

Supported DB Shrugs
120 Lb x 10
120 Lb x 10
120 Lb x 10
120 Lb x 10 


Straight Arm Pulldown
100 Lb x 10 
100 Lb x 10
100 Lb x 10 


Weight Incline Sit-ups (held overhead)
25 Lb x 10
25 Lb x 10
25 Lb x 10
25 Lb x 10
25 Lb x 10
25 Lb x 10

----------------------------------------------------------------------------------------

Bench Press (Paused)
135 Lb x 10
185 Lb x 10
225 Lb x 8
225 Lb x 8


Side Cable Raises
25 Lb x 10
25 Lb x 10
25 Lb x 10
25 Lb x 10


Front Cable Raises
25 Lb x 10
25 Lb x 10
25 Lb x 10
25 Lb x 10


Rear Delt Cables
25 Lb x 10
25 Lb x 10
25 Lb x 10
25 Lb x 10
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 26, 2016, 07:40:41 AM
Low Bar Squat
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 8 reps
275 Lb x 5 reps
315 Lb x 2 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps
375 Lb x 4 reps


Leg Press
225 Lb x 25 reps
225 Lb x 25 reps
225 Lb x 25 reps
225 Lb x 25 reps


Leg Extension
80 Lb x 30 reps
80 Lb x 30 reps
80 Lb x 30 reps


Lying Leg Curl
90 Lb x 15 reps
90 Lb x 15 reps
90 Lb x 15 reps


Stiff-Legged Deadlift (SLDL)
80 Lb x 15 reps
80 Lb x 15 reps
80 Lb x 15 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 30, 2016, 01:50:39 AM
Bench Press (Touch & Go)
135 Lb x 10 reps
185 Lb x 8 reps
225 Lb x 5 reps
275 Lb x 2 reps + 50 Lb Rep PR
300 Lb x 1 reps
320 Lb x 1 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 30, 2016, 01:51:32 AM
Conventional Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
250 Lb x 10 reps
325 Lb x 10 reps
370 Lb x 10 reps
405 Lb x 8 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Conv405x8_zpszdjvprlk.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Conv405x8_zpszdjvprlk.mp4)

Sumo Deadlift
440 Lb x 9 reps @ 9.5
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_440x9_zpssmvl5trg.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/440x9_zpssmvl5trg.mp4)

Rack Pull Deadlift (Below Knees)
490 Lb x 5 reps Conv.
490 Lb x 5 reps
490 Lb x 5 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Blockpulls490_zpsfmfzi8xc.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Blockpulls490_zpsfmfzi8xc.mp4)

Barbell Shrug
225 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps


Chest Supported Row
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps


Straight Arm Pulldown
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps


Pulldown Abs
160 Lb x 15 reps
160 Lb x 15 reps
160 Lb x 15 reps


Reverse Hyper Extension
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 02, 2016, 02:41:33 AM
Switching My Squat Days and Heavy Bench Days around. Hoping this will help with my Elbow..

Last day if Week #4

Bench Press (Paused)
135 Lb x 10 reps
155 Lb x 10 reps
175 Lb x 10 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps


Rear Delt Fly
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps


Pec Deck (Machine Fly)
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps


Side Cable Raises
30 Lb x 10 reps + 5 Lb Rep PR
30 Lb x 10 reps + 5 Lb Rep PR
30 Lb x 10 reps + 5 Lb Rep PR


Alt. DB Curls
35 Lb x 10 reps + 5 Lb Rep PR
35 Lb x 10 reps + 5 Lb Rep PR


Seated Dips
175 Lb x 10 reps
175 Lb x 10 reps

_____________________________________________________________
2 Days OFF
_____________________________________________________________


First Day of Week #5 Starting off with Heavy Bench instead of Squats

Bench Press (Paused)
135 Lb x 10 reps
175 Lb x 10 reps
205 Lb x 8 reps
225 Lb x 5 reps
250 Lb x 2 reps
275 Lb x 1 reps
305 Lb x 1 reps


Bench Press (Touch & Go)
270 Lb x 5 reps + 15 Lb Rep PR
270 Lb x 5 reps + 15 Lb Rep PR
270 Lb x 5 reps + 15 Lb Rep PR


"Skull Crusher" Lying Triceps Extension
70 Lb x 10 reps
70 Lb x 10 reps
70 Lb x 10 reps


Hammer Strength Lat Pulldowns
180 Lb x 10 reps
180 Lb x 10 reps
180 Lb x 10 reps


Rear Delt Fly
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 09, 2016, 01:59:57 AM
Low Bar Squat with Sleeves
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 8 reps
275 Lb x 5 reps
315 Lb x 3 reps
365 Lb x 3 reps
415 Lb x 3 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_415x3sleeves_zpsrijifzrz.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/415x3sleeves_zpsrijifzrz.mp4)

Added Wraps
440 Lb x 3 reps + Lilliebrideg wraps
465 Lb x 3 reps + SlingShot Wraps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_465x3_zpsyppn31dt.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/465x3_zpsyppn31dt.mp4)

Walking Lunges
80 Lb x 20 reps
80 Lb x 20 reps
80 Lb x 20 reps

Leg Press
315 Lb x 10 reps
425 Lb x 8 reps + 20 LB REP PR
425 Lb x 6 reps + 20 LB REP PR

Stiff-Legged Deadlift (SLDL)
80 Lb x 10 reps
80 Lb x 10 reps
80 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 09, 2016, 02:00:55 AM
Bench Press (Paused)
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 10 reps
230 Lb x 8 reps
230 Lb x 8 reps


Arnold Press
35 Lb x 10 reps
35 Lb x 10 reps
35 Lb x 10 reps


Rear Delt Fly
90 Lb x 10 reps
90 Lb x 10 reps
90 Lb x 10 reps


Pec Deck (Machine Fly)
90 Lb x 10 reps
100 Lb x 10 reps
110 Lb x 10 reps


Barbell Wrist Curls
45 Lb x 25 reps
45 Lb x 25 reps
45 Lb x 25 reps
45 Lb x 25 reps

-------------------------------------------------------------------------------------------------------

Conventional Deadlift - Beltless
135 Lb x 10 reps
225 Lb x 8 reps
250 Lb x 10 reps
340 Lb x 10 reps
415 Lb x 8 reps


Sumo Deadlift
450 Lb x 6 reps
490 Lb x 4 reps + belt
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_89810304_041128_zpsx6zneojx.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_89810304_041128_zpsx6zneojx.mp4)

Dumbbell Shrug
120 Lb x 10 reps
120 Lb x 10 reps
120 Lb x 10 reps


Chest Supported Row
155 Lb x 10 reps 
135 Lb x 10 reps
135 Lb x 10 reps


Hammer Strength Lat Pulldowns
225 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 09, 2016, 02:01:30 AM
Added Video

415x8 Conv. Beltless
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_415x8_zpsz8noudwe.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/415x8_zpsz8noudwe.mp4)

450x6 Sumo, Beltless
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_450x8_zpsepa6vxrr.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/450x8_zpsepa6vxrr.mp4)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 09, 2016, 02:01:54 AM
Bench Press
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 8 reps
250 Lb x 5 reps
275 Lb x 3 reps
300 Lb x 1 reps

Top Set
315 Lb x 1 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_VID_123330813_001208_zpsyifp18yk.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/VID_123330813_001208_zpsyifp18yk.mp4)

Working Sets
280 Lb x 3 reps
280 Lb x 3 reps
280 Lb x 3 reps
280 Lb x 3 reps
280 Lb x 3 reps

Banded triceps
20 Lb x 30 reps
40 Lb x 30 reps
75 Lb x 29 reps

Thats all for today. Good Day, great little pump, lifts felt smooth.

Used the last part of my time to help some kids with there Deadlifts.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 10, 2016, 10:05:00 PM
Low Bar Squat
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 5 reps
275 Lb x 5 reps
315 Lb x 1 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps
390 Lb x 3 reps

Leg Press
225 Lb x 25 reps
200 Lb x 25 reps
200 Lb x 25 reps
200 Lb x 25 reps

Leg Extension
60 Lb x 30 reps
60 Lb x 30 reps
60 Lb x 30 reps

Lying Leg Curl
70 Lb x 15 reps
70 Lb x 15 reps
70 Lb x 15 reps

Stiff-Legged Deadlift (SLDL)
80 Lb x 15 reps
80 Lb x 15 reps
80 Lb x 15 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 13, 2016, 01:27:23 AM
Bench Press (Paused)
135 Lb x 10 reps
160 Lb x 8 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps
195 Lb x 3 reps


Pec Deck (Machine Fly)
110 Lb x 10 reps
110 Lb x 10 reps
110 Lb x 10 reps


Side Cable Raises
20 Lb x 10 reps
20 Lb x 10 reps
20 Lb x 10 reps

--------------------------------------------------------------------------------

Stretching and Mobility work on shoulders

 

Elbow was killing me.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 18, 2016, 08:46:52 PM
Bench Press (Touch & Go)
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 8 reps
250 Lb x 5 reps
275 Lb x 2 reps
305 Lb x 1 reps
320 Lb x 1 reps
(http://i927.photobucket.com/albums/ad120/RamrodReviews/th_Smoked%20320_zps7njqurft.mp4) (http://i927.photobucket.com/albums/ad120/RamrodReviews/Smoked%20320_zps7njqurft.mp4)

Bench Press (Touch & Go)
290 Lb x 3 reps
290 Lb x 3 reps
290 Lb x 3 reps
290 Lb x 3 reps
290 Lb x 3 reps

Weighted Dips
180 Lb x 12 reps
230 Lb x 12 reps
230 Lb x 12 reps

Rear Delt Fly
80 Lb x 12 reps
80 Lb x 12 reps
80 Lb x 12 reps
80 Lb x 12 reps

Hammer Strength Lat Pulldowns
225 Lb x 12 reps
225 Lb x 12 reps
225 Lb x 12 reps

Hammer Dumbbell Curl
30 Lb x 10 reps
25 Lb x 10 reps
20 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: piperdown on August 18, 2016, 10:10:05 PM
One hell of a bench session today! Wow!  :thumbsup:
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 18, 2016, 10:50:52 PM
One hell of a bench session today! Wow!  :thumbsup:

Thanks piperdown, ever since I put Bench before squats. I've been much better.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 26, 2016, 06:02:18 PM
Great Day, Nailed a Good and Easy PR in Deadlifts. That 600 pull doesn't seem to far a way now. Program called for 505x4, but I had a few more in me. Last training cycle I kept adding reps to these top sets to get new PR's. I knew I couldn't do that to much, I know better... But I did it anyway and my hips took a beating. This new cycle (Now in week 7) To Save my Hips. I've been pulling Conv. till it gets semi Heavy then I switch to Sumo. I have also stuck to the program and trusted it. No extra Reps for PRs when not called for.


Conventional Deadlift - Beltless
135 Lb x 10 reps
225 Lb x 5 reps
250 Lb x 10 reps
340 Lb x 10 reps
405 Lb x 5 reps


Sumo Deadlift w/ Belt
435 Lb x 8 reps
470 Lb x 5 reps
505 Lb x 4 reps.........Easy PR
https://www.youtube.com/watch?v=_T11BPnkdfQ (https://www.youtube.com/watch?v=_T11BPnkdfQ)

Dumbbell Shrug
120 Lb x 10 reps
120 Lb x 10 reps
120 Lb x 10 reps


Chest Supported Row
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps


Hammer Strength Lat Pulldowns
225 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps


AB Pulldowns
180 Lb x 25 reps
180 Lb x 25 reps
180 Lb x 25 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 26, 2016, 06:03:50 PM
Hammer Dumbbell Curl
20 Lb x 50 reps

Bench Press (Touch & Go)
45 Lb x 20 reps
135 Lb x 15 reps
185 Lb x 10 reps
225 Lb x 5 reps
275 Lb x 3 reps
305 Lb x 1 reps
330 Lb x 1 reps
https://www.youtube.com/watch?v=d_CLJdQb7tw (https://www.youtube.com/watch?v=d_CLJdQb7tw)

295 Lb x 3 reps
295 Lb x 3 reps
295 Lb x 3 reps
295 Lb x 3 reps
295 Lb x 3 reps

Straight Arm Pulldown
70 Lb x 15 reps
80 Lb x 15 reps
90 Lb x 12 reps

Banded Rear Delts
50 Lb x 12 reps
50 Lb x 12 reps
50 Lb x 12 reps

One Arm Rope Pressdowns
60 Lb x 12 reps
60 Lb x 12 reps
60 Lb x 12 reps

Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 26, 2016, 06:05:11 PM
Wasn't feeling it. So Worked up to a semi decent Double and Backed off with Top Squats. Called it a Day

Low Bar Squat - Just Sleeves
45 Lb x 20 reps
135 Lb x 15 reps
185 Lb x 10 reps
225 Lb x 5 reps
275 Lb x 3 reps
315 Lb x 2 reps
365 Lb x 1 reps
405 Lb x 1 reps

Low Bar Squat - SHP BMF Wraps and Belt
455 Lb x 2 reps
https://www.youtube.com/watch?v=PNttlNuBSMc (https://www.youtube.com/watch?v=PNttlNuBSMc)

Top Squats - Belt and Sleeves
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
https://www.youtube.com/watch?v=w91dV6-WCjQ (https://www.youtube.com/watch?v=w91dV6-WCjQ)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Get-n-fit on August 26, 2016, 07:47:16 PM
Lots of good lifts, but your vids are private
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 27, 2016, 08:26:40 PM
Try it now...Thanks
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 30, 2016, 11:22:43 PM
Another Great deadlift Workout..

Conventional Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
340 Lb x 10 reps

Sumo Deadlift
405 Lb x 5 reps
480 Lb x 5 reps
515 Lb x 4 reps + 10 LB REP PR
https://youtu.be/gOtoRMqknKI

550 Lb x 2 reps + 95 LB REP PR
https://youtu.be/9ray4rupj_g
Notes:
Added Belt at 515x4


Block Pulls
525 Lb x 5 reps
525 Lb x 5 reps
525 Lb x 5 reps

Supported DB Shrugs
70 Lb x 12 reps
70 Lb x 12 reps
70 Lb x 12 reps

Bench Row
135 Lb x 10 reps
135 Lb x 10 reps
135 Lb x 10 reps

Hammer Strength Lat Pulldowns
225 Lb x 12 reps
225 Lb x 10 reps
225 Lb x 10 reps

Lying Leg Curl
70 Lb x 12 reps
70 Lb x 12 reps

AB Pulldowns
200 Lb x 10 reps
200 Lb x 10 reps
200 Lb x 10 reps
200 Lb x 10 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: piperdown on August 31, 2016, 07:33:30 AM
Hell yeah! Congrats on the PR's! 550x2 was smooth and clean  :thumbsup:  :rocker:
No doubt you'll be hitting 600 before you know it. Keep it up!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 02, 2016, 04:52:57 PM
Bench Press (Touch & Go)
135 Lb x 15 reps
185 Lb x 10 reps
225 Lb x 5 reps
250 Lb x 5 reps
275 Lb x 3 reps
305 Lb x 1 reps
315 Lb x 1 reps

Bench - Shirted
315 Lb x 2 reps

355 Lb x 2 reps
https://www.youtube.com/watch?v=sYHqvbMiXkI (https://www.youtube.com/watch?v=sYHqvbMiXkI)

365 Lb x 2 reps
https://www.youtube.com/watch?v=PbVn7YpJ6xY (https://www.youtube.com/watch?v=PbVn7YpJ6xY)

Notes:
First time in Shirt. Took each weight to a 3 board then a 2 board for 2 reps each. Moved well.


Bench Press (Touch & Go)
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps

Hammer Strength Lat Pulldowns
225 Lb x 10 reps
225 Lb x 10 reps
225 Lb x 10 reps

Seated Cable Row
160 Lb x 10 reps
160 Lb x 10 reps
160 Lb x 10 reps

Rope Pressdowns
100 Lb x 12 reps
100 Lb x 12 reps
100 Lb x 12 reps

Bodyweight
195 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 02, 2016, 04:58:10 PM
Hell yeah! Congrats on the PR's! 550x2 was smooth and clean  :thumbsup:  :rocker:
No doubt you'll be hitting 600 before you know it. Keep it up!

Thanks Piperdown, I'm kind of wishing my Next meet was going to be RAW, but it's going to be in single ply.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on September 02, 2016, 08:16:40 PM
Strong azz lifts going on in here! Cool to see someone close to my bodyweight with such big power. Got me some work to do lol.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 03, 2016, 10:13:43 AM
Strong azz lifts going on in here! Cool to see someone close to my bodyweight with such big power. Got me some work to do lol.

Thanks, Looks like I'm moving up a weight class. 198'er now it seems. Weights are feeling better and better right now. With my new found weight. I'm 195ish and 14% BF. I was 185 and 10-11 % BF
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on September 03, 2016, 10:44:33 AM
Strong azz lifts going on in here! Cool to see someone close to my bodyweight with such big power. Got me some work to do lol.

Thanks, Looks like I'm moving up a weight class. 198'er now it seems. Weights are feeling better and better right now. With my new found weight. I'm 195ish and 14% BF. I was 185 and 10-11 % BF
I am going to do my first meet in April in the 198 class and try to get a decent first total. After that I think I will back it up to 181, I am a pretty small framed guy for my height and most comfortable walking around about 180. See what happens this meet and go from there.
Keep the vids coming, I subscribed to your YouTube channel for some inspiration :)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Dave on September 03, 2016, 02:09:23 PM
Agree with Shawn I love watching these vids and I'm getting tons of inspiration.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 03, 2016, 03:25:07 PM
Agree with Shawn I love watching these vids and I'm getting tons of inspiration.


Strong azz lifts going on in here! Cool to see someone close to my bodyweight with such big power. Got me some work to do lol.


Quote
I am going to do my first meet in April in the 198 class and try to get a decent first total. After that I think I will back it up to 181, I am a pretty small framed guy for my height and most comfortable walking around about 180. See what happens this meet and go from there.
Keep the vids coming, I subscribed to your YouTube channel for some inspiration :)


Cool, I'm glad I'm helping who I can. #RamrodReviews on instagram. 99% of the Videos go straight there first. I only have access to this site while at home. Work has blocked it. I can get to Home Page then click to forums and BAMM, Blocked.

This is mine as well. I've been collecting Gear for a few years now. Enough to get the attention from bigger companies now. It's starting to take off.
http://ramrodreviews.com/ (http://ramrodreviews.com/)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on September 03, 2016, 08:06:33 PM
Sweet thanks for the link and I actually joined instagram and am now following :)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 03, 2016, 08:14:31 PM
Squat Day
Feeling out the Squat Suit. Only did 3 Reps in it. 2 with Bottoms only and 1 with Straps up. I worked up to 550, but Failed on it. Lost tightness, Had a little help and recovered. I would have tried again, but I didn't trust my Spotters 100% today... I will get 600+ by my Nov. meet.

Low Bar Squat
135 Lb x 20 reps
185 Lb x 10 reps
225 Lb x 5 reps
275 Lb x 5 reps
315 Lb x 2 reps
365 Lb x 1 reps
405 Lb x 1 reps

455 Lb x 1 reps
https://www.youtube.com/watch?v=_4c4usBkW8c (https://www.youtube.com/watch?v=_4c4usBkW8c)

500 Lb x 1 reps
https://www.youtube.com/watch?v=UOk0WxWQu0w (https://www.youtube.com/watch?v=UOk0WxWQu0w)

550 Lb x 1 reps
https://www.youtube.com/watch?v=jqhk5w4uR0Q (https://www.youtube.com/watch?v=jqhk5w4uR0Q)


Lying Leg Curl
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps

Leg Extension
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps

Bodyweight
195 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Andrew on September 03, 2016, 11:55:10 PM
Nice work. Impressive squats, and equally impressive squatting up to 500lb on bare back with no shirt on.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: piperdown on September 04, 2016, 12:07:26 PM
Strong squats!

Odd, I've never paid any attention to squat suits and I guess I was thinking they'd come down further on the thigh than they did.
Are the single plies all like that? Guess I was thinking they'd come down past the midpoint of the thigh.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on September 04, 2016, 02:34:10 PM
Monster squatting!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 04, 2016, 05:51:51 PM
Strong squats!

Odd, I've never paid any attention to squat suits and I guess I was thinking they'd come down further on the thigh than they did.
Are the single plies all like that? Guess I was thinking they'd come down past the midpoint of the thigh.

Thanks, I'm not 100% sure as this is the only Brand of suit I have tried on and used. All I have seen have been like this.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 05, 2016, 08:25:12 PM
Bench Press (Paused)
45 Lb x 20 reps
135 Lb x 15 reps
185 Lb x 10 reps
225 Lb x 5 reps

Shirt Work
315 Lb x 3 reps - Touched
365 Lb x 2 reps - Touched
385 Lb x 2 reps - 3 brd then 2 brd
https://www.youtube.com/watch?v=QGFb1Elv8t8 (https://www.youtube.com/watch?v=QGFb1Elv8t8)

405 Lb x 3 reps - all 3 brd
https://www.youtube.com/watch?v=am93EXzEzto (https://www.youtube.com/watch?v=am93EXzEzto)

Notes:
Added Shirt at 315


Bench Press (Touch & Go)
225 Lb x 10 reps + 40 LB REP PR
225 Lb x 8 reps

Seated Dips
225 Lb x 15 reps
225 Lb x 15 reps
225 Lb x 15 reps

Dumbbell Hammer Curls
15 Lb x 20 reps
20 Lb x 15 reps
25 Lb x 15 reps

Bodyweight
195 Lb


Short on Time today. Got as much Shirt work as I could. Never held this much weight in my hands. Elbows really felt it. Need to get use to the heavier weights.

Not sure what I'm doing wrong, but the heavier weight seems harder to touch. Could be a combination of things. Not staying Tight enough, Not Use the weight, not knowing how to work the shirt and groove correctly yet,
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on September 05, 2016, 09:47:30 PM
Damn heavy bench work! You didn't die...and you got it moving, very impressive!!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on September 06, 2016, 09:55:55 PM
Damn heavy bench work! You didn't die...and you got it moving, very impressive!!

Didn't Die, lol.... Going to jack the shirt this week and see what I can get out of it. Touching to easy is what everyone is saying.???


__________________GRIP_&_RIP___________________-[lllll]----------[lllll]-_________________SUMO_PULLER_________________

oday called for 560x2 and I should have smoked it, but I think the added stress of the equip lifting this week. (being new to it) took more of a toll then I thought. My Back was Sore from Squats still, but I worked through it ok. It was my Hips. Didn't even know they were taxed till I tried to pull 525. Failed. Was pissed, but I need to get in my suit. So it worked out somewhat. Dropped down to 405 to test it with straps down. Popped right up. So moved to 500 and up to 585. Now I think I've got an easy 600 when I'm feeling better, but my lower back was toast.

Conventional Deadlift (Touch & Go)
135 Lb x 10 reps
250 Lb x 10 reps
340 Lb x 10 reps
385 Lb x 5 reps
0 Lb x 0 reps

Sumo Deadlift
405 Lb x 5 reps
495 Lb x 1 reps
525 Lb x Fail reps
405 Lb x 1 reps + Suit, Straps Down
455 LB x 1 reps + Suit, Straps Down
https://www.youtube.com/watch?v=852zbsv2WZs (https://www.youtube.com/watch?v=852zbsv2WZs)
500 Lb x 1 reps + Suit, Straps Down
565 Lb x 1 reps + Straps up
https://www.youtube.com/watch?v=_XZQ5AHCSBk (https://www.youtube.com/watch?v=_XZQ5AHCSBk)
585 Lb x 1 reps + Straps up
https://www.youtube.com/watch?v=73bjqUpXzZ0 (https://www.youtube.com/watch?v=73bjqUpXzZ0)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on September 06, 2016, 10:07:55 PM
Man geared lifting is a whole new monster! No doubt it will beat you down, excellent pulls! 585 must have felt incredible!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 04, 2017, 06:27:14 PM
Another Date Set...June 10th
Single ply meet

Deadlift Day

First day back in Gear. Bottoms only. Suit is a little big. Didn't take long at all to get in.

Deadlifts
485lbs 3x3

Banded Deadlifts
335lbs + Red Band (80lbs each) 3x3

Pulldowns
3x12

Pulldown Abs
3 sets


https://www.youtube.com/watch?v=RkOpVSvjbkw (https://www.youtube.com/watch?v=RkOpVSvjbkw)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: FLEX on March 04, 2017, 07:50:52 PM
Lots of time to prepare.

I bought a bench shirt and an erector shirt.  Can't get them on!!!!!!!!!!!!!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 04, 2017, 08:31:03 PM
Lots of time to prepare.

I bought a bench shirt and an erector shirt.  Can't get them on!!!!!!!!!!!!!

I saw that.. Did you order 1 or 2 sizes up? Did you buy New or used?
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: FLEX on March 04, 2017, 09:49:26 PM
Lots of time to prepare.

I bought a bench shirt and an erector shirt.  Can't get them on!!!!!!!!!!!!!

I saw that.. Did you order 1 or 2 sizes up? Did you buy New or used?

Lisa measured me at 56" around my shoulders so I ordered size 58; 2 sizes up.  Bench shirt no way in hell it wasn't even close.  Erector shirt I got it over my head and partially over my shoulders and got stuck.

She had to help me get it off and I had major bruising.  LOL

I need to send them back and I was thinking of asking them to replace with size 62?

Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 04, 2017, 10:54:57 PM
What brand did you get?

I would look on powerliftingwatch for a cheap used one sized up.

I don't know too much. I have a Super Katana A/S sized up and it's crazy tight. More in my arms, but I have decent sized arms for my weight and narrow shoulder width. I can't every seem to get the arms set in the pits.

So I dicthed it before my last meet because I didn't want to bomb out. and got a Killer-B shirt from BenchDaddy. Figured it out in a few sets and was up pushing near 500lbs at a BW of low 190's..

But you want it for Protection. A Blast shirt is cheap and will provide a little protection.

Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 07, 2017, 09:06:06 AM
First Bench day with 10/20/Life precontest

I don't have the 10/20/Life Book yet. Hopefully by Mid March it will show up. Do I'm doing the best I can with how I unserstand what I have read online.

Week 1 Bench
70% 3x3 315lbs
RPE 7 Close Grip Bench
Rope Pressdowns 3x10
Machine Flyes 2-3 sets

https://www.youtube.com/watch?v=le86Kg4pAic (https://www.youtube.com/watch?v=le86Kg4pAic)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: FLEX on March 07, 2017, 09:34:46 AM
What brand did you get?

Inzer.

I don't want to buy anything used.  I need to send these back for larger ones.

Nice benching.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Get-n-fit on March 07, 2017, 04:32:52 PM

Not sure what I'm doing wrong, but the heavier weight seems harder to touch. Could be a combination of things. Not staying Tight enough, Not Use the weight, not knowing how to work the shirt and groove correctly yet,

Congrats on getting into suited lifting, you're hitting some good numbers for just starting out.

Bolded....you're correct there...your form is not correct for shirted bench.  Do you have an experienced suited lifter helping you?  Shirted bench is quite a bit different than raw bench, it looks like you're attempting to bench with raw form in a suit......that won't work well and you'll have a hard time getting bigger numbers if you're not making the suit work for you.  The bar should be coming down a bit lower on the sternum and moving at an angle on ascension instead of a straight up and down movement.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 07, 2017, 07:32:25 PM
Squat Day
70% 3x3 440lbs
Some Leg ext., Lunges and Belt Squats to finish off with.

https://www.youtube.com/watch?v=nx7irlAYkAI (https://www.youtube.com/watch?v=nx7irlAYkAI)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: BLK00TJ on March 07, 2017, 08:17:00 PM
Nice sets!  Looked smooth.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on March 07, 2017, 08:45:20 PM
Strong work! Squats looks great!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 08, 2017, 05:42:12 PM
Strong work! Squats looks great!

Nice sets!  Looked smooth.

Thanks Guys... Looking for some Big Numbers in June.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 09, 2017, 10:26:13 PM
Shirted Bench Press
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 5 reps
225 Lb x 5 reps
275 Lb x 3 reps
315 Lb x 4 reps
315 Lb x 4 reps
315 Lb x 4 reps
315 Lb x 4 reps
Notes:
Bench Daddy for the 4x4
https://www.youtube.com/watch?v=FxvqQEhEIbA (https://www.youtube.com/watch?v=FxvqQEhEIbA)

Iso-Lateral Chest Press
250 Lb x 10 reps
250 Lb x 10 reps
250 Lb x 10 reps

Seated Dips
315 Lb x 12 reps
225 Lb x 12 reps
225 Lb x 12 reps

Rope Pressdowns
180 Lb x 12 reps + 40 LB REP PR
180 Lb x 10 reps + 60 LB REP PR
150 Lb x 12 reps + 10 LB REP PR
150 Lb x 12 reps + 10 LB REP PR

Bodyweight
195 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 10, 2017, 08:52:15 PM
Sumo Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
315 Lb x 5 reps
405 Lb x 4 reps
495 Lb x 4 reps
495 Lb x 4 reps
495 Lb x 4 reps
495 Lb x 1 reps
https://www.youtube.com/watch?v=XXBeWprlXY4 (https://www.youtube.com/watch?v=XXBeWprlXY4)

Hammer Rows
90 Lb x 12 reps
90 Lb x 12 reps
90 Lb x 12 reps
90 Lb x 12 reps

Pulldown Abs
180 Lb x 25 reps
180 Lb x 20 reps + 20 LB REP PR
180 Lb x 18 reps

Bodyweight
195 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 14, 2017, 05:56:44 PM
Bench work.. Worked up to a few singles at 405. Need to get use to the heavier weights in my hands again.
https://www.youtube.com/watch?v=yXcPuKxXneA (https://www.youtube.com/watch?v=yXcPuKxXneA)

Next Day

Squat Work 3x3 495lbs, Bottoms only, self wrap
https://www.youtube.com/watch?v=olfsx60wRkg (https://www.youtube.com/watch?v=olfsx60wRkg)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on March 14, 2017, 06:47:37 PM
Strong ass benching and squats! How does the bench daddy compare to the Slingshot?
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 14, 2017, 11:47:10 PM
Strong ass benching and squats! How does the bench daddy compare to the Slingshot?

They can't compare.  The Quality of the Bench Daddy is way above the Slingshot. Mike and Mark use to train together. Mike is actually the inventor of these. When Mark left to train on the West Coast. He stole it. The Bench Daddy is the Real Original. Get the 2 ply Green. 
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 17, 2017, 11:56:33 PM
Deadlifts from last night

https://www.youtube.com/watch?v=sNWNECHX9fA (https://www.youtube.com/watch?v=sNWNECHX9fA)

Squats from Monday
https://www.youtube.com/watch?v=olfsx60wRkg (https://www.youtube.com/watch?v=olfsx60wRkg)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 20, 2017, 08:22:58 PM
Deload week. Backing off the super heavy loads.

Bench Press
45 Lb x 10 reps
135 Lb x 10 reps
225 Lb x 8 reps + 1ply
315 Lb x 10 reps + 1ply, 1brd
405 Lb x 1 reps + 2ply, 1brd
405 Lb x 1 reps + 2ply, 1brd
405 Lb x 1 reps + 2ply, 1brd
405 Lb x 1 reps + 2ply, 1brd
405 Lb x 1 reps + 2ply, 1brd

https://www.youtube.com/watch?v=CXFu4KCx1cQ (https://www.youtube.com/watch?v=CXFu4KCx1cQ)

Hammer Strength Chest Press
200 Lb x 6 reps
200 Lb x 6 reps

Rope Pressdowns
110 Lb x 12 reps
110 Lb x 12 reps
110 Lb x 12 reps

Band Pull Apart
45 Lb x 15 reps
45 Lb x 15 reps
45 Lb x 15 reps

Bodyweight
195 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 27, 2017, 06:07:58 PM
Low Bar Squat
45 Lb x 10 reps
135 Lb x 8 reps
225 Lb x 5 reps
315 Lb x 4 reps
405 Lb x 2 reps
440 Lb x 3 reps
440 Lb x 3 reps
440 Lb x 3 reps
https://www.youtube.com/watch?v=4stk8dUbI2E (https://www.youtube.com/watch?v=4stk8dUbI2E)

Front Squat (No Belt)
225 Lb x 6 reps
225 Lb x 6 reps

Belt Squat
325 Lb x 12 reps
325 Lb x 11 reps
325 Lb x 10 reps

Bodyweight
195 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 27, 2017, 11:01:50 PM
Before I even started my first warm up set. Was mounting the Rogue Mono-lift attachments. Had my finger in a not so good spot..

(http://i1070.photobucket.com/albums/u495/jpmphotpbucket/Mobile%20Uploads/20170327_213707_zpsjo84c62m.jpg)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Get-n-fit on March 28, 2017, 08:32:57 AM
Some strong lifting in here Ramrod, what sling shot is that?
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 28, 2017, 11:24:13 AM
Some strong lifting in here Ramrod, what sling shot is that?


It's actually a Bench Daddy. From Mike Womack.
http://benchdaddy.com/ (http://benchdaddy.com/)

The Slingshot is actually a cheap knock off of the Bench Daddy. The Bench Daddy was around long before the Slingshot. Mike and MB use to train at the same gym before he moved out to the west coast. Then MB stole it and produces his. Really the Bench Daddy is so much better on every way. The material is hands down 10x better, the design and adjust-ability are better. If you are interested get this one..

http://ramrodreviews.com/benchdaddy (http://ramrodreviews.com/benchdaddy)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Get-n-fit on March 28, 2017, 11:52:40 AM
Some strong lifting in here Ramrod, what sling shot is that?


It's actually a Bench Daddy. From Mike Womack.
[url]http://benchdaddy.com/[/url] ([url]http://benchdaddy.com/[/url])

The Slingshot is actually a cheap knock off of the Bench Daddy. The Bench Daddy was around long before the Slingshot. Mike and MB use to train at the same gym before he moved out to the west coast. Then MB stole it and produces his. Really the Bench Daddy is so much better on every way. The material is hands down 10x better, the design and adjust-ability are better. If you are interested get this one..

[url]http://ramrodreviews.com/benchdaddy[/url] ([url]http://ramrodreviews.com/benchdaddy[/url])


Awesome thanks man....I have a couple of mark bells, but I really like the double ply bench daddy has, I'll probably get the green double ply.
Great review also, that's nuts how much the 2-ply adds to your bench. My raw PR is 415, but I've only ever hit 455 with marks bells black SS.  I wonder what I can hit with bench daddys....it's also appealing that my arms will actually fit in the bench daddys, I have to get assistance putting on the SS bc my arms are too big.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: ShawnJ on March 28, 2017, 12:49:35 PM
Strong ass squatting going down! Saw your finger on IG, yikes! Shiney new nail coming your way!
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 28, 2017, 06:26:04 PM

Awesome thanks man....I have a couple of mark bells, but I really like the double ply bench daddy has, I'll probably get the green double ply.
Great review also, that's nuts how much the 2-ply adds to your bench. My raw PR is 415, but I've only ever hit 455 with marks bells black SS.  I wonder what I can hit with bench daddys....it's also appealing that my arms will actually fit in the bench daddys, I have to get assistance putting on the SS bc my arms are too big.

It's night and day difference. He even has a Black one that is stronger in 2ply. If you ask I think he can make 3-4plys as well..
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 28, 2017, 06:26:53 PM
Strong ass squatting going down! Saw your finger on IG, yikes! Shiney new nail coming your way!

Ya it's feeling GRRREEEAAAAATTT, starting to turn black now.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 28, 2017, 11:21:11 PM
My off day, but the wife killed a 70lb Squat PR today with 235lbs. Smoked it to. Had another 30lbs I bet.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on March 29, 2017, 08:15:34 PM
Bench Press (Paused)
45 Lb x 10 reps
135 Lb x 10 reps
225 Lb x 5 reps
315 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps

Last 2 Sets Shown
https://www.youtube.com/watch?v=ifRpqYwPD2w (https://www.youtube.com/watch?v=ifRpqYwPD2w)

Iso-Lateral Incline Press
255 Lb x 6 reps
255 Lb x 6 reps

Seated Dips
315 Lb x 12 reps
315 Lb x 12 reps
315 Lb x 12 reps

Hammer Dumbbell Curl
30 Lb x 10 reps
30 Lb x 10 reps
30 Lb x 10 reps

Bodyweight
195 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Get-n-fit on March 31, 2017, 09:45:52 AM

Awesome thanks man....I have a couple of mark bells, but I really like the double ply bench daddy has, I'll probably get the green double ply.
Great review also, that's nuts how much the 2-ply adds to your bench. My raw PR is 415, but I've only ever hit 455 with marks bells black SS.  I wonder what I can hit with bench daddys....it's also appealing that my arms will actually fit in the bench daddys, I have to get assistance putting on the SS bc my arms are too big.

It's night and day difference. He even has a Black one that is stronger in 2ply. If you ask I think he can make 3-4plys as well..

I just bought the double green one...can't wait to try it out and load up the bar...now I just need to find a spotter that knows wtf he's doing
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 01, 2017, 08:47:59 PM
I just bought the double green one...can't wait to try it out and load up the bar...now I just need to find a spotter that knows wtf he's doing

The quality difference in the Bench Daddy vs all the Competitors, is HUGE. 
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 01, 2017, 08:48:10 PM
Deadlifts from Last night

https://www.youtube.com/watch?v=SsOPzo_LNc4 (https://www.youtube.com/watch?v=SsOPzo_LNc4)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 03, 2017, 05:26:45 PM
Low Bar Squat
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 8 reps
225 Lb x 5 reps
275 Lb x 3 reps
315 Lb x 3 reps
405 Lb x 2 reps
470 Lb x 3 reps
470 Lb x 3 reps
470 Lb x 3 reps
https://www.youtube.com/watch?v=oMRmoXQz28g (https://www.youtube.com/watch?v=oMRmoXQz28g)

Front Squat (No Belt)
245 Lb x 3 reps
245 Lb x 3 reps
245 Lb x 3 reps

Belt Squat
325 Lb x 12 reps
325 Lb x 12 reps
325 Lb x 12 reps

Stir the Pot
0 Lb x 12 reps
0 Lb x 12 reps
0 Lb x 12 reps

Bodyweight
200 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 08, 2017, 05:30:59 PM
Week 2 Precontest 75% 10/20/Life
Two sessions today.. 1st was at 3pm Deadlifts, Then came back at 930pm and did the rest. Ran out of time and just felt bluh during deads.

Sumo Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
315 Lb x 8 reps
405 Lb x 2 reps
500 Lb x 3 reps
500 Lb x 3 reps
500 Lb x 3 reps
Notes:
Straps down
https://www.youtube.com/watch?v=3kk1Orszel0 (https://www.youtube.com/watch?v=3kk1Orszel0)



"Mountain Top" Deficit Deadlift 4" +
315 Lb x 3 reps
315 Lb x 3 reps
315 Lb x 3 reps


Compound Rows
280 Lb x 10 reps
280 Lb x 10 reps
280 Lb x 10 reps


Dumbbell Shrug
100 Lb x 12 reps
100 Lb x 12 reps
100 Lb x 12 reps


Lying Leg Curl
80 Lb x 10 reps
80 Lb x 10 reps
80 Lb x 10 reps


Leg Extension
110 Lb x 10 reps
110 Lb x 10 reps


Bodyweight
200 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 10, 2017, 08:28:03 PM
Low Bar Squat
135 Lb x 10 reps
185 Lb x 8 reps
225 Lb x 5 reps
315 Lb x 1 reps
315 Lb x 1 reps
315 Lb x 1 reps
315 Lb x 1 reps
315 Lb x 1 reps
https://www.youtube.com/watch?v=ua7XPMM0JYQ (https://www.youtube.com/watch?v=ua7XPMM0JYQ)

Belt Squat
335 Lb x 3 reps
335 Lb x 3 reps

Leg Extension
100 Lb x 12 reps
100 Lb x 12 reps
100 Lb x 12 reps

AB Pulldowns
180 Lb x 20 reps
180 Lb x 20 reps

Bodyweight
200 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 14, 2017, 09:45:24 PM
Week 3 Deadlift Deload

Sumo Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
315 Lb x 5 reps
405 Lb x 1 reps
405 Lb x 1 reps
405 Lb x 1 reps
405 Lb x 1 reps
405 Lb x 1 reps
https://www.youtube.com/watch?v=hNiadDXdx9g (https://www.youtube.com/watch?v=hNiadDXdx9g)

Conventional Deadlift
315 Lb x 2 reps
315 Lb x 2 reps

Barbell Row
135 Lb x 15 reps
135 Lb x 15 reps
135 Lb x 15 reps

AB Pulldowns
200 Lb x 20 reps
200 Lb x 20 reps

Bodyweight
198 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 19, 2017, 05:29:03 PM
I accidently deleted my videos today.

10/20/Life 4th Week. First week with Straps up and first heavy week of the Pre-Contest prep. 80% 2x2 and 85% x2 Reverse Bands. Everything went smooth. I had my squat suit straps tighten up 1/2in. Need to go another 1/4in. Or I'm going to boil my suit for a few Mins and let it air dry. Needs to shrink a little.


Low Box Squat
45 Lb x 10 reps
135 Lb x 10 reps
185 Lb x 8 reps
225 Lb x 5 reps
315 Lb x 3 reps
365 Lb x 3 reps
405 Lb x 3 reps + Wraps
500 Lb x 2 reps + Straps up
500 Lb x 2 reps
530 Lb x 2 reps + Reverse Red Bands

Spud Stump Squats
225 Lb x 3 reps
225 Lb x 3 reps
225 Lb x 3 reps

Belt Squat
405 Lb x 10 reps
405 Lb x 10 reps
405 Lb x 10 reps

AB Pulldowns
180 Lb x 20 reps
180 Lb x 20 reps

Bodyweight
198 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 20, 2017, 05:19:36 PM
The cloud saved 2 of my Squat Videos..
https://www.youtube.com/watch?v=BmNKpA62F9k (https://www.youtube.com/watch?v=BmNKpA62F9k)

Bench from Last night.
https://www.youtube.com/watch?v=KccGOHlpMK8 (https://www.youtube.com/watch?v=KccGOHlpMK8)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 21, 2017, 11:25:37 PM
Week 4 Pre-Contest 10/20/Life
Deadlift Day 80% 2x2, 85% x2

Sumo Deadlift
135 Lb x 10 reps
225 Lb x 8 reps
315 Lb x 5 reps
405 Lb x 3 reps
455 Lb x 3 reps
500 Lb x 2 reps
560 Lb x 2 reps
560 Lb x 2 reps
595 Lb x 2 reps
https://www.youtube.com/watch?v=yqW1LuHPzCg (https://www.youtube.com/watch?v=yqW1LuHPzCg)

2" Deficit Deadlift
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps

Compound Rows
185 Lb x 10 reps
185 Lb x 10 reps
185 Lb x 10 reps

Lying Leg Curl
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps

Pulldown Abs
180 Lb x 15 reps
180 Lb x 15 reps
180 Lb x 15 reps

Bodyweight
197 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on April 26, 2017, 07:42:05 PM

Week 5.................. 10/20/Life
85% 2x2, 90% RBx2

Squats
45 Lb x 10 reps
135 Lb x 10 reps
225 Lb x 8 reps
275 Lb x 5 reps
315 Lb x 3 reps
365 Lb x 2 reps
405 Lb x 2 reps + Belt
495 Lb x 2 reps + Suit, Wraps
530 Lb x 2 reps
530 Lb x 2 reps
560 Lb x 2 reps + RB

https://www.youtube.com/watch?v=YCWa_J6ik7s (https://www.youtube.com/watch?v=YCWa_J6ik7s)



Wide Stance Box Squat
225 Lb x 3 reps
225 Lb x 3 reps
225 Lb x 3 reps


Belt Squat
415 Lb x 10 reps
415 Lb x 10 reps
415 Lb x 10 reps
415 Lb x 10 reps


Lying Leg Curl
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps


Pulldown Abs
180 Lb x 15 reps
180 Lb x 15 reps
180 Lb x 15 reps


Bodyweight
197 Lb
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: FLEX on April 26, 2017, 08:45:42 PM
Nice squats.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 10, 2017, 04:05:36 PM
week 7
90% 2x2, 95% x1, 99% x1 with RB
520, 550, 595lbs

https://www.youtube.com/watch?v=GNkqdAqtZPc (https://www.youtube.com/watch?v=GNkqdAqtZPc)

followed by Belted Squats 410x2x2
Leg Ext 4x`10
Ab Pulldowns 3 sets
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: BLK00TJ on May 11, 2017, 07:07:56 AM
You have a belt squat machine?  I'm so jealous.  I'd love to try one of those things.

Damn strong squatting Ramrod
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 25, 2017, 09:46:13 AM
Been sick for over a week now. Feeling about 75%. Feel like I have asthma now with a crazy head cold. Not sure what I got, but man it sucked. I had to train 2 today. So I doped myself up and went in. I was able to work in with a couple with Deadlifts. I jumped in at 225 made 90lb jumps. Little light headed over just 2-3 reps. Topped out and smoked 495+red bands. about 560-585 at the top. Pulled everything Conv. expect the top set. Shut it down and just felt good about that pull.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 25, 2017, 09:47:32 AM
You have a belt squat machine?  I'm so jealous.  I'd love to try one of those things.

Damn strong squatting Ramrod

Our Gym Owner had a Wenner Design Belt. It's pretty sweet.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on May 29, 2017, 04:26:10 PM
Still getting over from being sick. 3 weeks of this crap...

Wanted to get Squats in. So I worked up to 455x2 and RB 5495x2 then drop set of 225x15

AB pulldowns to stretch out my lower back and work more core... Called it quits.

Worked with a couple on Sumo Deadlifts and set up with whole workout plan. It's so much easier training or teaching someone with no experience or bad habits.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 07, 2017, 07:55:59 PM
Been a while since I posted in here. Still Training. Switched gears a little to address some Weak links. More Volume and crap...

Today was a Chest, Back and Shoulder Day.

Started off with Deadlifts woth 405x20... Sucked balls

Chest Press Rest/Pause with 200lbs

Then on to what I call the 3 Station Rotation. Side Raises, Front Raises and Rear Delts.. 3 sets of 10 back to back.

Some Supported Rows and Ab work...
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 12, 2017, 01:11:05 AM
DC Training still.

This was the 3rd week. Which means PR's are going to happen daily for a while.

Bench was up 20lbs just to start with.

Hit Chest, Shoulders, Shoulders, Back Width and Back Thickness.
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 18, 2017, 05:45:02 PM
Sumo Deadlift
135 Lb x 10 reps
200 Lb x 5 reps
250 Lb x 5 reps
300 Lb x 3 reps
340 Lb x 5 reps
370 Lb x 5 reps
420 Lb x 20 reps

Compound Rows
200 Lb x 10 reps
200 Lb x 12 reps
200 Lb x 12 reps

Lying Leg Curl
100 Lb x 10 reps
100 Lb x 12 reps
100 Lb x 12 reps

Dumbbell Shrug
110 Lb x 10 reps
110 Lb x 10 reps
110 Lb x 10 reps

Core Pulldowns
200 Lb x 12 reps
200 Lb x 12 reps
200 Lb x 10 reps
200 Lb x 8 reps
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on July 29, 2017, 04:20:29 PM
Deadlift Day... Short rest periods 1-3min avg...

Deadlifts
Warm ups
10/135
10/225
10/275
10/315
10/365

Workout Sets 6x AMRAP
9/405 - Complete reset
7/405 - Complete reset
10/405
5/430
5/430
5/430

Rack Pulls
3/530
3/530
3/530

Leg Curls
12/100
12/100

DB Supported Rows
12/80
12/80

Lat Pulldowns
15/100
13/100

Core Stretch /Pulldowns
100 or so 180-200lbs

https://www.youtube.com/watch?v=z9vpJ3-3AME&t=4s (https://www.youtube.com/watch?v=z9vpJ3-3AME&t=4s)
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 02, 2017, 12:08:12 PM
Squat Day...
Instead of sets of 10 for Warm ups. Cut it back to sets of 5 reps.

Working sets
7/390
8/390
6/390

Paused Squats
3/390
3/390
3/390

Spud Strapped Box Squats
10/135
5/185
5/185
5/185

Leg Curls, Leg Ext, and Abs
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 06, 2017, 08:54:26 PM
Deadlifts
10/135
8/185
5/225
5/275
5/315
3/365
3/405
2/455
1/495
1/545
1/585 - 3in Block pull

BB Rows, Leg Curls, for accessories.....
Title: Re: My Next 12 Weeks...Time to get Stonger
Post by: Ramrod on August 08, 2017, 06:15:06 PM
Light Bench Day
Warm ups

Paused Bench
225 4 sets 5 Reps

225 3rd Board Press---- 3 Sets AMRAP

Rope Pressdowns 3 sets
Wide Grip Pulldowns 3 sets