Author Topic: My Next 12 Weeks...Time to get Stonger  (Read 5520 times)

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #15 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


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
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 #16 on: April 09, 2016, 09:45:02 PM »
Heavy Bench Day

2nd Week
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


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
« Last Edit: April 09, 2016, 09:49:13 PM by Ramrod »
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 #17 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
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Offline XavierNusum

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #18 on: April 12, 2016, 12:45:06 AM »
Boss session!!
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

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

Online sakustoms

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #19 on: April 12, 2016, 07:00:39 AM »
Damn, that's a lot of squats and a ton of leg work.  8)
Eric


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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #20 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
181/198 Pounder, Equipped sometimes
Squat - 54 0/ 625
Bench - 340 / 476
Deadlift - 550 / 676

Online sakustoms

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #21 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
Eric


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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #22 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

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

Offline XavierNusum

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #23 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...
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
-cwolfman13 (MFP member)

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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #24 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


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

Online piperdown

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #25 on: April 19, 2016, 07:03:54 AM »
^^^^great session in the gym!
Eric

Pork belly body......

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

Offline Ramrod

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #26 on: April 20, 2016, 12:59:19 AM »
^^^^great session in the gym!

thanks........... ;D
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 #27 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


4/395 + Belt, BMF Wraps


5/420 + Belt, Record Breaker Wraps...PR for ME...


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

Online sakustoms

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #28 on: April 20, 2016, 08:22:21 AM »
Congrats on the PR. The video definitely looked like you had more in you.
Eric


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

Online Bando

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Re: My Next 12 Weeks...Time to get Stonger
« Reply #29 on: April 20, 2016, 12:19:25 PM »
Nice squats!
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