Author Topic: MD State Prep  (Read 100837 times)

Online ShawnJ

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Re: MD State Prep
« Reply #1665 on: January 13, 2018, 11:25:24 PM »
Excellent work Ron, like the work up to a heavy single on deads followed by the lighter volume work. Tons of variety in today's session as well, that's always fun to mix it up.
Great work on the pin squats, I am actually excited to do these in some sick kinda way lol
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1666 on: January 15, 2018, 07:25:47 PM »
A couple of solid sessions Ron. It looks like a pretty varied routine. Keeps things interesting. What are bird dogs?
Bird dogs are an exercise in awkwardness where i get on all fours and extend right arm and left leg, then alternate with left arm and right leg.  Weird.

Excellent work Ron, like the work up to a heavy single on deads followed by the lighter volume work. Tons of variety in today's session as well, that's always fun to mix it up.
Great work on the pin squats, I am actually excited to do these in some sick kinda way lol
Yeah, not sure if they will help much, but I'm just trying everything I can.  Nothing else has really worked so far.

CBB-W3D1
Lowbar Squat
   265 x 6
   265 x 6
   265 x 6
   265 x 6 @5
Walkout, Pin squat 1 pin position lower than last week -1. (4)
   455 x 1
Paused Bench
   195 x 6
   195 x 6
   195 x 6
   195 x 6 @6
OHP
   115 x 8
   115 x 8
   95 x 8
BOR
   185 x 8
   185 x 8
   185 x 8
GHR Back Extensions
   5 x 10
   8 x 10
   8 x 10

Online reduni

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Re: MD State Prep
« Reply #1667 on: January 15, 2018, 07:40:17 PM »
A couple of solid sessions Ron. It looks like a pretty varied routine. Keeps things interesting. What are bird dogs?
Bird dogs are an exercise in awkwardness where i get on all fours and extend right arm and left leg, then alternate with left arm and right leg.  Weird.

OK. got ya. I know what those are now.
 
Big weight on that pin squat Ron. The hip must be feeling good.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: MD State Prep
« Reply #1668 on: January 15, 2018, 08:05:30 PM »
Another huge volume session Ron! Damn heavy walkout too!
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Offline Andrew

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Re: MD State Prep
« Reply #1669 on: January 15, 2018, 11:12:05 PM »
Program looking real good
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1670 on: January 17, 2018, 06:28:32 PM »
Thanks guys.  Feeling pretty good with no aches and pains for the longest time in a while.  Still light weights though, so time will tell


CBB-W3D2
Conventional Deadlift
   275 x 1
   315 x 1
   355 x 1
   395 x 1 @10  :o  need to scale these back a little.  Maybe do multiple singles with less weight instead.
   290 x 6
   290 x 6
   290 x 6
   290 x 6
3ct Paused Bench
   175 x 4
   175 x 4
   175 x 4
2ct Paused Highbar Squat
   275 x 3 - oops.  missed a rep here.  just lost count.
   275 x 5 - got my rep back.
   275 x 4 @8.5
Wide-grip BOR
   155 x 8
   155 x 8
   155 x 8
   155 x 8
   155 x 8

Online ptreyesgreg

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Re: MD State Prep
« Reply #1671 on: January 18, 2018, 07:50:25 AM »
That was a good looking workout last night Ron.  I like that mix of exercises...no nonsense there at all.  Just out of curiosity, how long did that workout take?  I'm just curious...it looks like something I might like to try in the future.
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Online reduni

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Re: MD State Prep
« Reply #1672 on: January 18, 2018, 02:29:08 PM »
Nice work Ron. Some big pulls there. Maxing out is tough, and then to add extra sets after certainly adds to the fatigue. Does the program differentiate between highbar and lowbar squats or is just of your doing?
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1673 on: January 18, 2018, 04:35:58 PM »
That was a good looking workout last night Ron.  I like that mix of exercises...no nonsense there at all.  Just out of curiosity, how long did that workout take?  I'm just curious...it looks like something I might like to try in the future.
I don't think it should take longer than 90 minutes.  I could probably do them faster and if I kept to the timeline that Bryce has laid out I should but I go by feel a lot.  Also, the singles prior to the volume work for deadlifts is something I added in so I can stay accustomed to working in the higher intensity areas.

Nice work Ron. Some big pulls there. Maxing out is tough, and then to add extra sets after certainly adds to the fatigue. Does the program differentiate between highbar and lowbar squats or is just of your doing?
The program calls for "SSB or Front or High Bar Pause Squat".  I picked high bar since it's more specific.  As bad as I am at high bar, I'm way worse with front squats.  Next week is the last week for them though and I think I'll miss them.

Online ShawnJ

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Re: MD State Prep
« Reply #1674 on: January 18, 2018, 04:41:44 PM »
Excellent session Ron, strong pulls before the volume sets and some pretty heavy reps on the paused highbars! Back must have been pumped after all those rows too!
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Offline Dave

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Re: MD State Prep
« Reply #1675 on: January 18, 2018, 05:48:27 PM »
Looking good Ron!
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1676 on: January 19, 2018, 05:30:30 PM »
CBB-W3D3
Pin Squat (pins set for full depth)
   250 x 6
   250 x 6
   250 x 7 @8 Lost count again
CGBP
   215 x 4
   215 x 4
   215 x 4 @8
1-Arm DB Rows
   65 x 8
   65 x 8
   65 x 8
   65 x 8
   65 x 8
Birddogs (reps per side)
   3 x 8

Excellent session Ron, strong pulls before the volume sets and some pretty heavy reps on the paused highbars! Back must have been pumped after all those rows too!
I think I may be doing too much though.  They aren't getting easier so I'm going try going lighter, but multiple sets tomorrow.   I'm liking the wide grip BORs.  invisible lats have never been bigger  ;D

Looking good Ron!
Thanks Dave!

Online ShawnJ

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Re: MD State Prep
« Reply #1677 on: January 19, 2018, 08:32:54 PM »
Strong pin squats and CGBP Ron, I assume the pin squats are beltless?  Interested in how beltless work is going to go for me, I have been overly reliant on my belt...well forever lol.  Going to be an adjustment for me to say the least.
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Offline BLK00TJ

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Re: MD State Prep
« Reply #1678 on: January 19, 2018, 10:32:58 PM »
No mention was made to use or not use a belt.  I belt up for anything over 225 since I consider it protective equipment.  I don't buy into the idea that my core will get weak.  My belly is squishy because I drink beer, not because I wear a belt.

Online ShawnJ

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Re: MD State Prep
« Reply #1679 on: January 19, 2018, 10:52:09 PM »
No mention was made to use or not use a belt.  I belt up for anything over 225 since I consider it protective equipment.  I don't buy into the idea that my core will get weak.  My belly is squishy because I drink beer, not because I wear a belt.
Haha ya I don't buy into the "weak core" wearing a belt mantra either. There are studies that also say there is actually more core activation using a belt as well.
In RTS they don't use a belt for them just to limit the amount of weight on the bar to keep fatigue under control. That was the only reason I asked.
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