Author Topic: My Next 12 Weeks...Time to get Stonger  (Read 5260 times)

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #150 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.
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #151 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.
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #152 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...
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #153 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.
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #154 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
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #155 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
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #156 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
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #157 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.....
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #158 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
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676