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RonnyB
02-11-2009, 07:56 AM
Hey guys, i've been lurking in this forum for a few days now, and decided to start posting a journal........ Here's a little backround.

I'm 23 years old, 5'9" and currently 185 lbs. I haven't seriously trained since Nov of '07 when i suffered a serious break in my right scaphoid (wrist) in a grappling tournament. At the time my numbers were raw,S/B/D, 450/365/495 all unofficial gym records, at a BW of 200-210. My wrist is nearly 100%, just still a lot of annoying pains, before my injury i was training with a top ranked powerlifter who really introduced me to powerlifting ( before then i was just basically training like a bodybuilder) I just started my regimen on the 8th, today marks the 4th day in, heres what my training is gonna look like, input is welcomed.

Squat days: Mon/Wed/Fri ( sounds like overkill i know)

I've decided to do the russian squat routine, which requires squatting 3x a week, with slightly less volume per day. Here's what it looks like

Wk 1, Day 1. 80% x 2 ( 6 sets)
Day 2. 80% x 3 (6 sets)
Day 3. 80% x 2 ( 6 sets)

Wk 2 Day 1 80% x 4 ( 6 sets)
Day 2 80% x 2 (6 sets)
Day 3 80% x 5 ( 6 sets)

So on ect... totaling 6 weeks, with weeks 4-6 upping the percentage gradually. I know I'm selling myself short with my 1RM guesstimate, at 315, i just don't want to kill myself trying to figure it out, so for now it's set at 315, im sure it's going to change as soon as i get warmed up. So here's What i did thus far.

2/9/09 SQ: 255x2/x2/x2/x2/x2/x2, afterwards i felt unsatisfied ( used to high volume bodybuilding) but i wanted to make sure i followed the program, and after all i WILL be squatting 3x a week ( eek ).



Bench Days: Thur/ Sat or Sun ( most likely sun for rest)

I'm going with a modified kenelly routine, here's what it looks like.

60% of your (1) rep max, 8 sets of 3, each week, go up %5, next week will be 65%, when you eventually reach 70% you will lower it to 6 sets of 3, 80% will be 3 sets of 3, 90% 2 sets of triples. After you complete your work set you do Close grips 2x5 1/2 distance rack lockouts 2x5, then 1/4 distance rack lockouts 2x5. Again i believe i estimated low, at my 1RM for the bench being 250, heres what it looked like.


2/8/09 BP: 150x3/x3/x3/x3/x3/x3/x3/x3, 245x2 ( i felt like i was just benching the bar so i went off the routine and tested my 1RM).
Close Grip 150x5/x5, 1/2 Lockouts 225x5/x5, 1/4 Lockouts 225x5/x5.



Deadlift Day: Tue

I'm gonna use Ed Coan's 10 week routine, which can be found here http://www.powerpage.net/coanphildead.html Once again i believe i estimated a little light at 315, didn't want to go higher with the DL being an easy workout to injure yourself on, and i haven't done a DL in over a year. He's what my workout looked like

2/10/09 DL: 255x2, Speed DL's 205x3/x3/x3/x3/x3/x3/x3/x3, Stiff Leg 185x8, Bent over rows 135x8, Arched back good mornings 135x8.


I'm about to do my squats for the day, so i'm sure i'll be posting the results here in a few hours.

RonnyB
02-11-2009, 01:23 PM
Just completed my workout today, it was a short squat day....

255x3/x3/x3/x3/x3/x3

Felt good, light weight, knees are starting to get sore though ( to be expected)

some light abs, hanging straps, ball crunches, ground crunches.

RonnyB
02-12-2009, 10:56 AM
Figured i'd show you guys what i'm working with. Sorry i'm not very fluent with uploading pictures on forums

Coke
02-12-2009, 11:00 AM
Good deal on getting back into it after the injury, off to a great start...liking the home gym.

RonnyB
02-12-2009, 12:03 PM
Just completed todays Bench workout, was supposed to be 8x3 50% speeds, but i just couldn't justify pressing 125, i did 135, i also think that 50% of kenellys bench (maybe 350ish, not sure his raw max) is a much more difficult 50% for him than my 50% is for me.... so heres what it looked like

Speed Press Day: 135x3/x3/x3/x3/x3/x3/x3/x3 ( felt like i did nothing )

Over head tri press: 30+curl bar x15/x15/x15

I can't wait to get rolling into the heavier weights, it feels like im not doing anything at all so far.. although i have to admit, the 3x squat per week plus my two hockey games per week ( on average) has my legs pretty sore. Also i got bored in between sets and took a picture of my personal GNC in my basement

RonnyB
02-12-2009, 12:04 PM
Good deal on getting back into it after the injury, off to a great start...liking the home gym.

Thanks, tomorrow i'm going to take detailed pictures, my layout is a bit different now and i've added a few things.

RonnyB
02-13-2009, 11:20 AM
Hey, can anyone help? how do i upload pictures so that they appear large and on the actual page. Instead of the link?

RonnyB
02-13-2009, 11:56 AM
Just completed my workout for the day, the 3rd squat day this week, had me pretty burnt out, a much welcomed 2 day rest from squats starts now. Here goes the workout

255x2/2/2/2/2/2.

I took some more pictures of my gym, this time not with a cell phone, also took a video of one of the squat sets, just to check depth, i'll post after i figure out how hah.

Off to work, RonnyB

RonnyB
02-14-2009, 12:15 PM
Well with valentines day today, i decided to take today off and have my bench day tomorrow ( i have it optional for sun or sat) but i want to keep myself motivated, my goal is to post EVERY DAY. So i'm gonna try to upload more of my home gym pictures, this time with an actual camera, not the cellphone.. and i'm going to attempt to post a vid of a form check for depth on a squat vid.

RonnyB
02-14-2009, 12:19 PM
http://i5.photobucket.com/albums/y161/Sasso09/091.jpg

RonnyB
02-14-2009, 12:21 PM
http://i5.photobucket.com/albums/y161/Sasso09/090.jpg

I need some horse stall mats, can't find them anywhere, i hate living in philly.

RonnyB
02-14-2009, 12:22 PM
http://i5.photobucket.com/albums/y161/Sasso09/092.jpg

RonnyB
02-14-2009, 12:23 PM
5j0B5ZhDk9g

RonnyB
02-14-2009, 12:24 PM
I apologize for all of the extra in the video, it was my first time using that thing.

RonnyB
02-14-2009, 07:35 PM
Any input on the depth? Form? Hard to judge myself

RonnyB
02-15-2009, 10:32 AM
Okay, Bench day is over, and i must say i love the new lifter feeling im getting, constantly sore. Heres the breakdown

Bench: 65%x3x8, ends up being 165x3/x3/x3/x3/x3/x3/x3/x3

Close grip: 155x5/x5/x5

3/4 distance pin press: 225x5

1/4 distance pin press: 275x5

Light Abs: Hanging Crunches/Leg raises, knees to elboes, x15/x15

Coke
02-15-2009, 10:36 AM
Killer day on the bench, solid session man.

RonnyB
02-15-2009, 11:20 AM
Killer day on the bench, solid session man.

appreciate the comments

RonnyB
02-16-2009, 11:58 AM
I'm starting to second guess myself, this squat routine is simply brutal.. Has anyone ever had any experience with this russian squat routine? I have to admit i questioned a few of my reps for depth ( i'm usually good with depth). Heres the breakdown.

Decided to warm up, and i'll continue to do so with my knees getting sore.

Bar x 5/ 135 x 5/ 255 x 4/x4/x4/x4/x4/x4

The volume just doubled from week 1 to week 2, and before ya know it i'll be taking 270 for 5, hope i'll be ready for it. ( sounds so embarassing to be scared of 270 for 5) Can't wait to get back to where i was, then set PR's

RonnyB
02-17-2009, 09:31 AM
Deadlift day today, i must say i want to deadlift more than once a week, i love the DL's


DL: 255 x 2/x2
Speed DLS: 205 x 3/x3/x3/x3/x3/x3/x3/x3
Stiff Legs: 185 x 8
Bent Over Rows: 135 x 12
Good Mornings 185 x 8

I've always been able to squat more than i could dead, i think i feel stronger now in the dead, granted im only handling 70 and 80% as of now, but i just feel strong with the DLS

Coke
02-18-2009, 06:09 AM
Glad you're diggin the deads that way, good stuff.

RonnyB
02-18-2009, 12:51 PM
Yet another squat day today, i did extra warmup to work on form

Squat: bar x 10/ 135 x 10 ATF/ 255 x 2/x2/x2/x2/x2/x2/x2/x2

Hanging ab straps: x20/x20/x20

RonnyB
02-19-2009, 07:30 PM
My first set back, i got really sick today, wont be able to bench, im gonna try to sneak it in tomorrow before squat day

RonnyB
02-20-2009, 08:22 PM
Well i was supposed to bench lastnight, but i was extremely sick. Tonight was supposed to be a squat day but i'm still too sick to squat so i've decided to postpone one of my squat days ( i squat 3x a week) and get my bench in today. Heres what it looked like

Speed day...

Speed BP: 145 x 3/x3/x3/x3/x3/x3/x3/x3

I decided to start JM pressing instead of tricep extensions, originally i used too much weight and had terrible form, i adjusted it to work on form as i went, i really felt the burn even with just the bar, i'm liking this exercise.

JM Press: 90 x 15/ Bar x 15/x20/x20/x20


My next squat day is set for monday, and i pretty much squat every other day..... with the exception of the 2 day rest between friday and monday, so if i'm feeling up to it tomorrow i'm going to squat.

RonnyB
02-22-2009, 08:31 PM
Just completed a bench day

70%
Bench: 175 x 3/x3/x3/x3/x3/x3

JM: 65 x 12/x16/x15

I'm not used to doing such little volume and little variety heh. The Weight feels really light, i'm half tempted to do a ME day and re-evaluated my projected max, but i'm just going to wait it out.

RonnyB
02-23-2009, 09:42 AM
I have the highest volume Squat day of the program thus far today, followed by a playoff hockey game...... then STRAIGHT to work!!! anyone envy me?... didn't think so..

Squat 135 x 5/x5/ 255 x 5/x5/x5/x5/x5/x5

I skipped abs today because of the hockey game i have in about half an hour, by the last set of 5 i was pretty much fried, off to hockey now.

RonnyB
02-24-2009, 07:30 PM
Really good DL day today...... When i started this program i had my 1RM at 315, i kinda knew i was low balling it but i was afraid to try to do my actual 1RM, didn't want to hurt myself again, its been a long road back and it would be unbearable to go through it again.... after i did my first working set of 275 x 2 ( 85%) it felt so light that i tried loading up the weight... just to see, so i put on 355 and it went up with very little effort, now it leaves me wondering........... do i start calculating now for 355? or start over again?

DL: 135 x 5/x5
275 x 2
355 x 1 (PR +40 since injury)

Speeds: 225 x 5/x5/x5/x5/x5/x5

SLDL: 225 x 8

GM's: 135 x 8 ( was supposed to be 185 but i messed the weight up)

Bent over rows: 135 x 8

Bi Preacher curls: 65 x 20/x15/x10

Detard
02-24-2009, 07:40 PM
Nice workout mang. Get it done

RonnyB
02-24-2009, 07:48 PM
Nice workout mang. Get it done

Thanks man, what do you think should i restart the DL program or just start with the new numbers from now on? BTW i was the one who messaged you on youtube about the stall mats for the DL platform.

RonnyB
02-25-2009, 08:19 PM
Squat day today

Squat : Warmups Bar x 10/ 135 x 5/ Work sets 255 x 2/x2/x2/x2/x2/x2

skipped abs, as i was in a rush to get to the flyers game :P

RonnyB
02-26-2009, 05:36 AM
Any advice on the DL situation?

Detard
02-26-2009, 08:48 AM
Honestly man, no need to rush anything. I've been doing a little thing that helped me last yera when i got hurt, for 2 months now and it's been working great. Basically set a number for yourself to hit every workout, and hit it, and leave it. For example, my last squat workout. I wanted to hit 335 for a single. I hit it easy, but stopped there. I'm not trying to rush anything right now. Injuries suck, but remember, its a marathon not a sprint. Or benching, i wanted to hit 2053x5. I could have probably got 215 3x5, but left it. It keeps me motivated and keeps my injuries in check until i'm 100% again.

RonnyB
02-26-2009, 10:07 AM
Honestly man, no need to rush anything. I've been doing a little thing that helped me last yera when i got hurt, for 2 months now and it's been working great. Basically set a number for yourself to hit every workout, and hit it, and leave it. For example, my last squat workout. I wanted to hit 335 for a single. I hit it easy, but stopped there. I'm not trying to rush anything right now. Injuries suck, but remember, its a marathon not a sprint. Or benching, i wanted to hit 2053x5. I could have probably got 215 3x5, but left it. It keeps me motivated and keeps my injuries in check until i'm 100% again.

Thanks for the advice man, i just want the program i'm using to WORK the way it's supposed to, and for that to happen i think i should use the right numbers, either way i'm getting stronger and i feel my 1rm for the squats is set pretty good cuz im working hard for the sets, but the DL just feels like paper weights heh.

RonnyB
02-26-2009, 10:15 AM
Custom ab routine i've been using, with the help of my son.

zQGH0Fhhock

RonnyB
02-26-2009, 03:19 PM
Press day today ( any day thats not a squat day is a good day anymore in my book)

Bench Press:

Bar x 12
155 x 3/x3/x3/x3/x3/x3/x3/x3
255 x 1 ( 1RM test/gague, went up rather easily and very quick)

JM Press:

75 x 14/x14/x14

I had skipped core work the past 2 squat days so i decided to get it in today while the kid was taking a nap


Hanging crunch:

BW x 17/x15/x15

Ground Crunch:

x50/x50

Coke
02-27-2009, 05:52 AM
That's a super video with your son.

RonnyB
02-27-2009, 06:35 AM
That's a super video with your son.
hah, thanks, it really works when hes fussy.

RonnyB
02-27-2009, 09:18 PM
Toughest day of recent training i've ever had, the volume killed me

Squat:

Bar x 8

135 x 6

255 x6/x6/x6/x6/x6/x6

By the last set that 255 felt like 405

Coke
02-28-2009, 06:14 PM
6 x 6 squats at 255 is nice, props.

RonnyB
03-07-2009, 07:12 AM
6 x 6 squats at 255 is nice, props.

Thanks, have you ever did the russian squat routine? or any routine that has you squat 3 times a week? its pretty hectic and i'm not sure i'll do it again.

RonnyB
03-07-2009, 07:13 AM
Finally the forums are back!!! i'll be updating my journals when i get enough motivation to get off of the couch and go downstairs for my log.

RonnyB
03-07-2009, 07:18 AM
2/28/09

Bench Day:

Bar x 20
135 x 8
195 x 3/x3/x3/x3/x3/x3
JM Press: 75 x 12/x12/x12

RonnyB
03-07-2009, 07:19 AM
3/2/09

Squat day:

Bar x 8

135 x 8

255 x 2/x2/x2/x2/x2/x2

Abs: Hanging crunch x15/x15/x15

RonnyB
03-07-2009, 07:21 AM
3-3-09

Deads Day: * recalculated my 1RM from 315 to 375 after easily pulling 355 2 weeks ago

335 x 2

Speeds: 275 x 3/x3/x3/x3/x3

SLDL: 225 x 8

Bent over rows: 135 x 12

GM's: 135 x 8

RonnyB
03-07-2009, 07:23 AM
3-4-09

Squat Day:

Bar x 8

135 x 6

265 x 5/x5/x5/x5/x5 ( 265 is heaviest weight i've handled since injury, even for a 1RM

Abs:

Hanging Crunch x 17/x15/x15

Ground Crunch x 65/x70

RonnyB
03-07-2009, 07:24 AM
3-5-09

Bench Day:

Bar x 50

Speeds: 135 x 3/x3/x3/x3/x3/x3/x3/x3

265 x 1 (PR since injury)

GCBP: 135 x 15/x15/x12

RonnyB
03-07-2009, 07:26 AM
3-6-09

Squat day:

Bar x 12

135 x 8

255 x 2/x2/x2/x2/x2/x2

Abs:

Hanging Crunch x20/x15/x15

Ball Crunch x40/40

Coke
03-08-2009, 09:40 AM
What you're doing is over the top, I've never done the russian squats - once a week is enough for me.

RonnyB
03-08-2009, 10:39 AM
What you're doing is over the top, I've never done the russian squats - once a week is enough for me.

over the top in a good or bad way? I don't think im going to use them again unless i feel a really large gain, im gonna stick the program out for now though.

Coke
03-08-2009, 12:21 PM
"over the top for me" is better stated...I think what you are doing is super, besides you need to experiment.

RonnyB
03-08-2009, 02:03 PM
"over the top for me" is better stated...I think what you are doing is super, besides you need to experiment.

Ah i see, i believe he may be over the top for me as well, i rarely do cardio now and my hockey games kill me, but i'm in too deep now, i'm gonna ride the bull out. Besides the people who've done this routine swear by it.

RonnyB
03-09-2009, 10:34 AM
I decided to bench on sunday over sat for some extra rest, i ended up going out sat and getting wasted, was hung over all day and night sunday. I'm gonna get both my bench in and my squat in today, about to go down for the bench and rest about an hour then hit the squats, i'll be posting shortly.


EDIT: still managed to play hockey yesterday and again last night, gotta sweat that hangover out.

RonnyB
03-09-2009, 11:37 AM
Okay just completed my Bench session for the day,

Warmups:

Bar x 50
135 x 15

Work Sets:

215 x 3/x3/x3/x3/x3

CGBP:

165 x 12/x12/x12


In about half an hour i'll be back down in the dungeon to squat, i'll be attempting 285 x 4 for a few sets, that'll be 20 lbs heavier than anything i've squatted in over a year and a half. Even before the injury i was always afraid to fail on the squats and i never went all out, if the weight felt heavy i wouldn't go deep enough in fear of dumping, i have some pretty heavy duty rails on my rack so i think i'm over that fear, we'll find out in about 30 mins.

RonnyB
03-09-2009, 02:08 PM
Second half ( squats) done

Warm ups:

BW x 12

135 x 6

225 x 3

Work Sets:

285 x 4/x4/x4/x4 (PR + 20, 285 is the heaviest i went since injury, even for a 1RM

Core Work:

Hanging crunch x 20/x15

Seated crunch x 25

RonnyB
03-09-2009, 09:37 PM
I've decided to step my log up, including daily fat/protein/carbs/cals intakes, as well as time/distance/cals burned (tredmill reads) from my cardio sessions.


I was volunteering today so my day was pretty busy, ended up eating a lot less than i would have hoped to.

Cals, 1,458 G/ Fat 38 G/ Carbs 140 G/ Protein 149 G

All stats measured through http://www.fitday.com/ , it's actually a neat little program, you can custom add foods and stuff like that.

Coke
03-10-2009, 05:28 AM
Great sets of squats, nice regular benching and close grips as well.

RonnyB
03-10-2009, 06:23 AM
Great sets of squats, nice regular benching and close grips as well.

Thanks man, you're always good for some motivation. I appreciate it.

RonnyB
03-10-2009, 11:57 AM
Heading down to finish my workout up, its been a pretty vicious back day today, by far the highest volume i've done recently

RonnyB
03-10-2009, 12:24 PM
Deads Day

Deadlift:

45 x 8

135 x8

305 x 3/x3/x3

Speed Deadlifts:

245 x 3/x3/x3

SLDL:

245 x 5/x5

BOR:

165 x 5/x5

Arch back GM's:

165 x 8/x8

Power Shurgs:

225 x 5/x10/x8

I was also set to do some preacher curls and some pull-ups, then a 3 mile run, i got started a bit late and i'm in a hurry to shower up and head out to work, so thats all i'm going to be able to do for the day, overall i'm satisfied, this is probably the best workout i've had since restarting

Al19067
03-10-2009, 12:41 PM
Great strength ronny, is that ur own gym?

RonnyB
03-10-2009, 02:15 PM
yeah thats my basement

Al19067
03-10-2009, 02:31 PM
yeah thats my basement

thats pretty cool setup

RonnyB
03-10-2009, 05:35 PM
thats pretty cool setup
thanks man, dont think i could workout if i didnt have that setup, not enough free time

RonnyB
03-10-2009, 09:16 PM
if i was on a cutting diet id be doing fabulous right about now.... unfortunately im not and ive managed under 1500 cals again tonight, was running around at work and missed lunch and had a small dinner

1,452 cals/ 39.4 g fat/ 113 g carbs/ 163 g protein

Coke
03-11-2009, 05:59 AM
Good job man, quite serious stuff there on deads day.

RonnyB
03-11-2009, 12:57 PM
Okay another squat day today, my knees are starting to take a beating, good thing i only have 2 or 3 weeks left of this routine :P

Squat:

Warm ups

45 x 10

135 x 6

225 x 3

Work Sets:

255 x 2/x2/x2/x2/x2/x2

Core Work:

Hanging Crunches:

BW x 20/ x15/ x15

I'm doing much better on the diet today, woke up early and have been eating every 2 hours without fail, i have to head to work at 315 where my diet will likely lag but i've already ate more calories today from wake up till 2 pm then i have in the past two days, i'll give a final update on the diet count tonight.

RonnyB
03-11-2009, 07:41 PM
pretty sure im done eating for the day, much better day for me, am i eating too much protein though? at 188 lbs

cals 2,510 fat 70.5 carbs 172.1 protein 292.1

Coke
03-12-2009, 05:42 AM
Can't beat getting your diet more in order...way to be grooving with the squats.

RonnyB
03-12-2009, 09:19 AM
pretty sure im done eating for the day, much better day for me, am i eating too much protein though? at 188 lbs

cals 2,510 fat 70.5 carbs 172.1 protein 292.1

With these numbers daily, would that be considered a lean bulk diet? thats what i'm going for.

Coke
03-12-2009, 09:29 AM
I am by no means an expert but you are considered to be bulking for the most part with cals equal to 2820, which is your present weight 188 x 15. This puts you short by 310 calories, but otherwise it looks real fine.

RonnyB
03-12-2009, 11:07 AM
i guess thats where i want to be, the diet is pretty clean, all of my carbs mostly coming by oats. Fats are coming via flax & for steak.

RonnyB
03-12-2009, 03:09 PM
bench day over with

warmups

45 x 20

135 x 15

work sets, speed day

155 x 3/x3/x3/x3/x3/x3/x3/x3/20 ( was gonna rep last set out but just did 20 instead

jm press

75 x 15/x15/x20

RonnyB
03-13-2009, 07:01 AM
Work is absolutely killing my diet, I'm still eating extremely lean, and good. My cal count is just so damn low because i'm not able to eat every 2 hours like i do on my days off.

3/12/09

1,463 cals 19.4 g fat / 132.8 g carbs / 192.4 g protein


At this diet rate would i lose muscle mass? would the protein intake make up for the low cals?

Al19067
03-13-2009, 07:30 AM
Work is absolutely killing my diet, I'm still eating extremely lean, and good. My cal count is just so damn low because i'm not able to eat every 2 hours like i do on my days off.

3/12/09

1,463 cals 19.4 g fat / 132.8 g carbs / 192.4 g protein


At this diet rate would i lose muscle mass? would the protein intake make up for the low cals?

Man Ronny those Cals are low, if ur try to cut i would try to up them another 500

RonnyB
03-13-2009, 07:40 AM
Man Ronny those Cals are low, if ur try to cut i would try to up them another 500

I know, 2 years ago when i was heavy into lifting, i was 220 10% eating 3-4k cals a day, i'm aiming for 2800 right now but its really tough with work, i'm a police officer so i really don't have time to eat like i need to, basically i wake up at 630 with my son, and eat around 1000-1200 cals from 7am till 230 pm then i have to go to work, where i manage 200-400 the rest of the day, its pretty damn tough. I'm not even trying to cut, i'm at like 185 right now, lightest i've been since i was like 17 lol.

Al19067
03-13-2009, 08:25 AM
I know, 2 years ago when i was heavy into lifting, i was 220 10% eating 3-4k cals a day, i'm aiming for 2800 right now but its really tough with work, i'm a police officer so i really don't have time to eat like i need to, basically i wake up at 630 with my son, and eat around 1000-1200 cals from 7am till 230 pm then i have to go to work, where i manage 200-400 the rest of the day, its pretty damn tough. I'm not even trying to cut, i'm at like 185 right now, lightest i've been since i was like 17 lol.

yea i hear you on the time, luckly for me i have a sit down laid back job where i can eat netime i want but of course me i have to force myself to eat, You live in philly?

RonnyB
03-13-2009, 09:06 AM
Squats done for the day

Warm ups

45 x 8

135 x 6

225 x 3

Work Sets

305 x 3/ x3/ x3 (PR +20, heaviest weight i've handled even for a 1RM since injury)

Core Work

Hanging Crunch x 20/ x20/ x20

RonnyB
03-13-2009, 09:07 AM
I took a video of the 305 x 3 to check form, it appears i'm hitting depth, but it looks like i'm making it harder on myself, looks like i'm doing a squat + a good morning. I need to be more upright.

ZVh_4p0il54

RonnyB
03-13-2009, 09:08 AM
yea i hear you on the time, luckly for me i have a sit down laid back job where i can eat netime i want but of course me i have to force myself to eat, You live in philly?

yup, lived in philly all my life.

RonnyB
03-13-2009, 11:32 AM
Any suggestions on how to correct my squating form? when i try to squat upright i feel as though i'm going to fall backwards.

Al19067
03-13-2009, 11:57 AM
Any suggestions on how to correct my squating form? when i try to squat upright i feel as though i'm going to fall backwards.

if u can find the middle of the wall in front out you(where you squat) the goabout 1 foot over ur head and place a dot on the wall, and wen u squat u wanna keep ur eye on that dot that should help u out alot. I cant see the video cause im on my phone looking at the forums, btw i live 10 min from philly, how were the people there wen the phillies won

RonnyB
03-13-2009, 12:28 PM
if u can find the middle of the wall in front out you(where you squat) the goabout 1 foot over ur head and place a dot on the wall, and wen u squat u wanna keep ur eye on that dot that should help u out alot. I cant see the video cause im on my phone looking at the forums, btw i live 10 min from philly, how were the people there wen the phillies won

i was working riot patrol, i got hit in the head three times with bottles, and they tipped over our police bus, broke out the windows, flipped cars, it was insane.

RonnyB
03-13-2009, 08:26 PM
pretty sure im done eating for the night heres the totals

2,744 cals / 87.1 fat/ 195 carb/ 295.3 protein

RonnyB
03-14-2009, 12:21 PM
I opted to bench today instead of tomorrow ( i leave it optional for sat or sun)

I started things off by trying zen's pull up challenge, i managed 18 pull ups, full ROM neutral grip at 193 lbs ( was expecting 12-15)

Warm up speed bench:

Bar x 50

135 x 15

Work sets:

225 x 3/x3/x3

CGBP:

135 x 20/ x20/ x20

RonnyB
03-14-2009, 10:34 PM
3/14/09 Diet

2,227 cals

48.2 fats

166.8 carbs

286.2 protein

Coke
03-15-2009, 12:30 AM
Sounds like brutal and vicious **** for you guys while out on riot patrol.

Getting back to your squat form, it looks fine - but do keep in mind that you're asking for trouble and can get injured when you bend over too far like GMs.

Dracoy
03-15-2009, 09:37 AM
Subscribed!

RonnyB
03-15-2009, 01:45 PM
Sup man, good to see you here, you should start a journal..... This is the guy that got me motivated to start training again and post videos.

Dracoy
03-15-2009, 01:48 PM
Are you talking to me or the guy above me haha?

RonnyB
03-15-2009, 01:57 PM
Just got back from my hockey game... we won 8-0, had 2 goals 4 assist, matching my highest point total ever, at 6. Last game i had 2 goals 2 assist in a 4-3 win, thats 10 points in 2 games so far. Getting off to a good start. I'm not set to lift today but i still may run even though i had a game.

RonnyB
03-15-2009, 02:07 PM
Are you talking to me or the guy above me haha?

You haha.

Dracoy
03-15-2009, 02:10 PM
Just got back from my hockey game... we won 8-0, had 2 goals 4 assist, matching my highest point total ever, at 6. Last game i had 2 goals 2 assist in a 4-3 win, thats 10 points in 2 games so far. Getting off to a good start. I'm not set to lift today but i still may run even though i had a game.

Damn, you kick some serious ass in hockey. I can barely keep my feet on the ground.




Really? How so haha? Did we also meet on BB.com?

RonnyB
03-15-2009, 02:22 PM
Damn, you kick some serious ass in hockey. I can barely keep my feet on the ground.




Really? How so haha? Did we also meet on BB.com?

Nah, just watching youtube vidoes all day one day ( mostly hockey fights ) and then somehow your epic fail video was on the list, i watched it and i thought it was pretty funny, then i just started watching more of the videos. It motivated me to start training again and make my own videos, it's been fun thus far.

Dracoy
03-15-2009, 04:41 PM
Haha that's awesome, motivation is what keeps me going. I keep trying new things to kill the monotony :)

RonnyB
03-16-2009, 01:30 PM
Squat day, a light one.

Warm ups:

Bar x 8

135 x 8

225 x 5

Work Sets:

255 x 2
255 x 2
255 x 2
255 x 2
255 x 2
255 x 2

I took advantage of the low weight to work on my form, my form really lacks on the squats

Core Work:

Hanging crunch x 15/ x 15/ x 15

RonnyB
03-16-2009, 01:32 PM
I want to take some time to list the supplements that i've been taking daily for the last 2-3 months

750 MG Tribulus

1,000 IU's Vitamin E

1,000 MG Flax seed oil

(1) Super Amino 2222 tab

(1) Multi Vitamin

2 TBSP GL3 L-Glutamine ( with water after workout)

RonnyB
03-16-2009, 09:28 PM
Was out most of the day and had a hard time finding clean foods to eat, so i avoided eating most of the day until i got home....


1,920 cals

59.6 fats

181.1 carbs

164.0 protein

Coke
03-17-2009, 06:26 AM
Way to be working with those squats guy.

Al19067
03-17-2009, 09:37 AM
keep them squats comming, how are you feeling on then? do u still feel like ur gonna fall

RonnyB
03-17-2009, 01:06 PM
keep them squats comming, how are you feeling on then? do u still feel like ur gonna fall

well i only did 255x2x6 so far and it felt great, ill be doing 315x2x3 tomorrow so ill be able to record that and evaluate my form.

Dracoy
03-17-2009, 03:38 PM
Squats are one of my favorite exercises! Keep it up1

MPB
03-17-2009, 09:28 PM
I'd have to say you're a brave soul for doing ed coan dl + russian sq programs at the same time. I'll make sure to check your progress, good luck.

RonnyB
03-18-2009, 09:22 AM
I'd have to say you're a brave soul for doing ed coan dl + russian sq programs at the same time. I'll make sure to check your progress, good luck.
Haha yeah its rough man, and I missed dl day last night due to st pattys, I have to squat AND pull tonight eeek

RonnyB
03-18-2009, 09:41 AM
I missed dl day and pigged out on some corn beef and other foods due to st pattys day, ill be squatting and pulling today, last nights diet really lacked in protein and was overboard with fats from coren beef. Cals and carbs were good though.

3.048 cals

160.5 fats

192.7 carbs

183.4 protein

RonnyB
03-18-2009, 08:16 PM
Just completed stage 1 of my night workout ( pulling at 85% 1 rm and squatting at 100% 1rm, calculated at start of program)

Just got done my squats, going to take a 15 minute break to drink a MWO shake and post up the workout. I was focusing hard on form and it hurt me on my speed on some of the reps...

Warm Ups:

Bar x 8

135 x 8

225 x 5

295 x 0 ( Went ATF very slowly and got stuck)

295 x 1

Work Sets:

315 x 2 ( felt good, went up fast, form was good.... but after looking at the video i was definitely high, didn't count it as a PR)

315 x 2 ( PR + 10 for even a 1rm, it wasn't pretty but it hit depth and form was okay)

315 x 2 ( ugly reps, first one clearly hit depth, second one clearly didn't, my tank was empty)

When i started this program roughly 5 weeks ago my 1rm was set at 315, so i'm pretty happy with my progress thus far. I'll be posting videos as soon as i get my USB back to upload.

Dracoy
03-18-2009, 09:03 PM
Awesome, hitting 315 is the best feeling EVER.

RonnyB
03-18-2009, 10:25 PM
Awesome, hitting 315 is the best feeling EVER.

Yeah, the first time around it was... when i was 16, 165 lbs lol.

RonnyB
03-18-2009, 10:27 PM
second half done, PULLS!

Warm Ups:

135 x10

225 x 5

Work sets:

325 x 1

325 x 1

Speeds

265 x 3

265 x 3

265 x 3

SLDL:

265 x 5

265 x 5

BB Rows:

135 x 12

Shrugs:

225 x 10

225 x 10

Hanging crunch:

Bw x 20/x20/x20

RonnyB
03-18-2009, 10:28 PM
Diet breakdown... Got stuck on a job today and didn't get to eat too much during work

1,831 cals

43.3 fats

140.7 carbs

218.6 protein

Coke
03-19-2009, 06:05 AM
Nice job for both days man.

RonnyB
03-19-2009, 07:29 AM
Nice job for both days man.

Thanks man, they were both done on the same day, 30 mins apart

Dracoy
03-19-2009, 07:54 AM
Yeah, the first time around it was... when i was 16, 165 lbs lol.

I wonder what 405 feels like :eek:
:omg:

RonnyB
03-19-2009, 08:32 AM
I wonder what 405 feels like :eek:
:omg:
I was moving mid 400's about 2 years ago and 30ish lbs ago, didn't think much of it because the guy I was training with hit a 800 lb squat at 198, looking back ill take that in a heart beat, I feel weak right now but it'll come

Al19067
03-19-2009, 05:04 PM
I was moving mid 400's about 2 years ago and 30ish lbs ago, didn't think much of it because the guy I was training with hit a 800 lb squat at 198, looking back ill take that in a heart beat, I feel weak right now but it'll come

nice squatting ronny, im see wat my max is on monday

RonnyB
03-19-2009, 07:58 PM
Bench day today

Warm Ups:

Bar x 50

135 x 15

Speeds:

165 x 3

165 x 3

165 x 3

165 x 8

165 x 8

165 x 8

165 x 20

CGBP:


135 x 15

135 x 15

RonnyB
03-19-2009, 07:59 PM
I got stuck on a long job today and didn't eat for 6 hours, did the best i could when i got home, i wish i was trying to cut, because i'd be doing a hell of a job with my diet if that were my goal.


1,762 Cals

80.5 Fats

60.8 Carbs

201.1 Protein

Coke
03-20-2009, 06:29 AM
Those speed sets are fine guy...at least you're doing what you can to keep the diet in check.

RonnyB
03-20-2009, 08:09 AM
Thanks dude, yeah I'm eating real clean, but I need to find a way to get more cals in

RonnyB
03-21-2009, 07:02 PM
Squat day today, this is the last week of the russian squat routine for me, and this really is the last workout, i'll be attempting a 1 RM of 330 in 2 days to official complete the routine.

Warm ups:


Bar x 8

135 x 8

225 x 5

Work Sets:

255 x 2

255 x 2

255 x 2

255 x 2

255 x 2

255 x 2


Core Work:

Hanging Crunch x 20/ x 15/ x10

Coke
03-22-2009, 09:09 AM
Been really hard at work, no reason why you can't smash the 330 squat soon.

RonnyB
03-22-2009, 02:10 PM
I'm hoping to get it tomorrow, if not no biggy, I just can't wait to get back into the 4xx's

RonnyB
03-22-2009, 08:59 PM
Bench day today

Warm Ups:

Bar x 50

135 x 15

225 x 1

Work Sets:

245 x 2

245 x 2

245 x 2

CGBP:

205 x 5

205 x 5

205 x 5

BW = 184

Just seen my myotape laying around and realized i haven't done any biceps lately.... i used to be big on bicep training before the injury, and was at 17.5.... my right arm measured 15, left 14 3/4 :(

RonnyB
03-22-2009, 09:00 PM
2,116 Cals

86.3 Fats

111.7 Carbs

227.4 Protein

Coke
03-23-2009, 06:09 AM
Damn dude, you were close to 18 inch arms (pre-injury), time to get back to it.

RonnyB
03-23-2009, 09:16 AM
Yeah, heres a picture at around that time......

http://i5.photobucket.com/albums/y161/Sasso09/175arms.jpg

RonnyB
03-23-2009, 07:58 PM
Squat today, was set to 1RM 330, i had to either try 325 or 335, i didn't have the right weight combo to make exactly 330.

Warm ups:

Bar x 8

135 x 8

225 x 1

275 x 1

Work Set:

325 x 0 ( i went down wayyy too slow and then went wayyy too deep, couldn't get out of the hole)

325 x 1 ( PR + 10)

325 x 1

325 x 1

Core Work:

Hanging crunch x 20/x15/x10

* i've decided to not count my PR's without approval of the majority of WBB members, i'll be posting videos of all PR's. I was only set to take 325 out for a 1RM for the day but after bombing, i knew i had the strength, just had to speed the descend and don't sink too low. After watching the first video i wasn't 100% sure if it was a good depth, same with second, and third.... I'll post the videos tomorrow, they're soo close that i really don't know what to expect. It's not the weight issue, i know i have 330+ in me, i think dumping the 325 the first time put some fear in me, i haven't really acquired a belt yet. My old belt i left at my old lifting partners house, it's obsolete anyhow

Al19067
03-23-2009, 08:24 PM
Squat today, was set to 1RM 330, i had to either try 325 or 335, i didn't have the right weight combo to make exactly 330.

Warm ups:

Bar x 8

135 x 8

225 x 1

275 x 1

Work Set:

325 x 0 ( i went down wayyy too slow and then went wayyy too deep, couldn't get out of the hole)

325 x 1 ( PR + 10)

325 x 1

325 x 1

Core Work:

Hanging crunch x 20/x15/x10

* i've decided to not count my PR's without approval of the majority of WBB members, i'll be posting videos of all PR's. I was only set to take 325 out for a 1RM for the day but after bombing, i knew i had the strength, just had to speed the descend and don't sink too low. After watching the first video i wasn't 100% sure if it was a good depth, same with second, and third.... I'll post the videos tomorrow, they're soo close that i really don't know what to expect. It's not the weight issue, i know i have 330+ in me, i think dumping the 325 the first time put some fear in me, i haven't really acquired a belt yet. My old belt i left at my old lifting partners house, it's obsolete anyhow

Man that sucks ronny, dnt give up, you'll be back in no time hitting that

RonnyB
03-23-2009, 08:56 PM
2,449 cals

103.5 fats

168.4 carbs

202.2 protein

Coke
03-24-2009, 05:51 AM
You will be looking ridiculous this summer judging by that earlier shot.

Check out the Inzer lever belts, I luv mine:

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVER_LEVER_10MM

RonnyB
03-24-2009, 06:42 AM
Dude, that belt is EXACTLY what I've been looking for, I'm definitely buying one, prolly thee pink one

Al19067
03-24-2009, 11:40 AM
Hey ronny do u have a pic?

RonnyB
03-24-2009, 12:01 PM
I have a bunch, none super recent, I'm gonna take some and post them though. I look like **** right now

RonnyB
03-24-2009, 09:12 PM
Back day, my favorite day of the week :P

Warm Ups:

135 x 12

225 x 5

Work Sets:

335 x 1

335 x 3

Speed Sets:

285 x 3

285 x 3

285 x 3

SLDL:

285 x 5

285 x 5

BB Rows:

135 x 12

135 x 12

Shoulder Shrugs ( using shoulders only, no cheats)

225 x 12

225 x 12

Running low on time so i skipped biceps and just repped the BB 22 times for a pump.

RonnyB
03-24-2009, 09:14 PM
Diet Breakdown

2,999 cals

123.6 fats

180.5 carbs

286.5 protein

Coke
03-25-2009, 05:09 AM
Back day, my favorite day of the week...

I'm hearing you bro, got to luv it when back day comes around.

RonnyB
03-27-2009, 07:26 AM
Hey guys, skipped 2 days as far as posting, won't happen again! I took the 25th off, it was the normal slot for a squat day but I completed the russian squat routine so I'm in searc of another routine, my kenelly bench routine is also through so I ended up just half hazzardly making a routine up just for last night


Bench press:

Bar x 50

135 x 15

225 x 3

225 x 4

225 x 5

225 x 8


I was running short on time so that's all I ended up doing

ZenMonkey
03-27-2009, 08:27 AM
Lookin strong bro. You back day is sick volume

RonnyB
03-27-2009, 09:19 AM
Lookin strong bro. You back day is sick volume

thx man, that means a lot, giving the volume you put out.

Coke
03-27-2009, 10:10 AM
Solid concentrated day and focus on the flat bench man.

RonnyB
03-28-2009, 10:17 PM
Still haven't figured out what routines i want to use for the bench and squat yet, my deadlift routine isn't through yet. I used tonight as a 1 rm test of my bench to gauge how much i've gained on the 7 week routine, i hit 245 x 2 and BARELY missed 255 at the start of this routine, so i'd safely put my 1RM as 250 pre program.....


Warm Ups:

Bar x 50

135 x 15

185 x 8

225 x 3

Max Attempts:

265 x 1 ( matching my 1RM, hit it earlier in the routine)

275 x 1 ( +10 PR)

285 x 0 ( i think i paused a bit too long at the chest, i think i can get this weight)


So overall i went from 250 to 275 in 7 weeks, i'm very happy with my gains... i attribute the gains more to muscle memory than program, but i must say i did quite enjoy the program

Coke
03-29-2009, 09:49 AM
Benching is getting huge Ronnie.

RonnyB
03-29-2009, 10:32 AM
Benching is getting huge Ronnie.

Thanks dude, can always count on you for motivation.

RonnyB
03-29-2009, 12:11 PM
Okay i squatted today.... i have no set routine yet so i was just experimenting, spent a good hour online looking for a good squat routine... i decided to try the German Volume training 10x10..... and let me tell you, i don't know if i'm going to be doing this, this made the russian squat routine feel like a cake walk

Warm ups:

bar x 8

Work Sets:

195 x 10

195 x 10

195 x 10

195 x 10

195 x 10

195 x 10

195 x 10

195 x 10

195 x 7

195 x 7

i must say, from the 6th set to the 8th set i was at EXTREME failure at 10, i just sat down to write this , my body sling shotted my ass into the seat, not sure if i'll be able to get up

ZenMonkey
03-29-2009, 04:55 PM
HOLY ****! That is effing crazy man. You are gonna need a walker tomorrow. I made some great gains on Tommy Konos Squat program if youre still looking for something.

RonnyB
03-29-2009, 05:54 PM
HOLY ****! That is effing crazy man. You are gonna need a walker tomorrow. I made some great gains on Tommy Konos Squat program if youre still looking for something.
Definitely gonna look into it, I haven't found one yet

RonnyB
03-30-2009, 05:54 AM
Diet 3-29-09

2,280 cals

47.2 Fats

13.2 Sat fat

211.4 Carbs

259.2 Protein

RonnyB
03-31-2009, 07:12 AM
Second day of recovery from the German volume squat routine, and i'm still hurting, im set to Deadlift today but i'm not sure i'll be able to, may have to push it to tomorrow, heres my diet breakdown from yesterday

2,006 Cals

44.4 Fats

14.5 Sat Fat

152.9 Carbs

258.4 Protein

I seem to be eating a ass load of sodium each day, yesterday i ate 8,221 MG's, Whats the negative things that can come out of eating too much sodium? I hear high blood pressure is one, my blood pressure is 118 over 70 and i've been eating high sodium for a while now so i'm not sure thats true.

Al19067
03-31-2009, 09:52 AM
Damn ronny those squats look like they hurt, how is ur back from doing them

RonnyB
03-31-2009, 10:54 AM
Back is fine, i'm effing pissed though, i couldn't workout for the past 2 days because of that German volume bull****, i'm still sore as ****.

Coke
04-01-2009, 06:06 AM
...Whats the negative things that can come out of eating too much sodium?

Water retention is something of concern, leading to the other factors you mentioned...but from what I've heard and read, you'd be much better off stepping up the potassium with the increased sodium intake.

That is some killer volume training with the squats.

RonnyB
04-01-2009, 10:56 AM
Water retention is something of concern, leading to the other factors you mentioned...but from what I've heard and read, you'd be much better off stepping up the potassium with the increased sodium intake.

That is some killer volume training with the squats.

Yeah, the squats are too much, im still sore and i've missed 2 workouts due to it. With the sodium, i drink, or atleast i try to drink at least 2 gallons of water a day, that should take care of the water retention right?

Coke
04-02-2009, 05:28 AM
...i drink, or atleast i try to drink at least 2 gallons of water a day, that should take care of the water retention right?

Everybody is different, so best to experiment there...2 gallons of water is more than enough imo.

RonnyB
04-02-2009, 09:45 PM
Back day today, was supposed to be on tuesday but i was forced to skip 2 days because i was ******edly sore from the GVT squatting...


Warm up sets:

135 x 8

225 x 5

Work Sets:

355 x 1

355 x 1

Speed sets:

275 x 3

275 x 3

275 x 3

SLDL:

275 x 4

275 x 5

BB ROWS:

225 x 5

225 x 5

Strict form shoulder shrugs:

225 x 12

225 x 12

RonnyB
04-02-2009, 09:47 PM
Immediately after working out i had to rush to the police academy advanced training unit, to qualify for my ASP, probably killed off about 500 calories during the 8 hour course, and my diet suffered a tad bit from it....


1,827 cals

50.2 fats

12.8 sat fats

144.8 carbs

201.0 protein

RonnyB
04-03-2009, 01:23 PM
well, it looks like im gonna do an all ed coan routine, bench squat and dead... only problem i have with it is that it's going to be just 1 lift per week... we'll see how it works, today i started the bench routine

Warm up Sets:

Bar x 50

135 x 6

Work Sets:

195 x 10

195 x 10

CGBP:

185 x 10

185 x 10



I kept it short today with the warm ups due to the high rep routine, also running short on time.

RonnyB
04-03-2009, 08:19 PM
Diet breakdown for the day

2,659 Cals

87.0 Fats

22.5 Sat fats

215.8 Carbs

257.3 Protein

Overall i'm happy with these numbers, i like to keep it 40% protein 40% carb 20% fats, today it was 39/32/29 but i like the fact that i was able to get in 2,659 cals, my goal is around 2800 per day, i want to slowly gain LBM, most days i end up eating around 2k calories just because of my occupation.

Cards
04-04-2009, 08:33 PM
figured id stop by and see what's happening in here. nice works out man and a strong work ethic. nice sets of cgbp, 185's no joke for sure and nice squating before. keep up the good work.

RonnyB
04-05-2009, 08:44 AM
figured id stop by and see what's happening in here. nice works out man and a strong work ethic. nice sets of cgbp, 185's no joke for sure and nice squating before. keep up the good work.

Thanks dude, good to see you here!

Coke
04-05-2009, 10:17 AM
Doing good man, keeping on track no matter what.

RonnyB
04-07-2009, 06:17 AM
Haven't been lifting all that much as i'm figuring out a new routine and scheduel, i've completed both bench and squat routines, just 2-3 more weeks on the deads, i'll be deadlifting later on today, i did some Core and bicep training yesterday just to do something.

Hanging Crunch straps: x20/x20/x20

Preacher Curl: 30+bar x 20/x20/x20 ( i keep it light weight high controlled rep on the curls, does anyone know how much an average curl bar weighs anyhow?)

Diet breakdown for 4/5/09

2,510 Cals

69.3 Fats

24.3 Sat Fat

181.0 Carbs

300.1 Protein

RonnyB
04-07-2009, 11:35 AM
Deads Day

Warm Ups:

135 x 8

185 x 1

225 x 1

295 x 1

Work Set:


365 x 1 ( +10 PR since injury)


Speeds:

275 x 2

275 x 2

275 x 2

SLDL:

225 x 5

225 x 5

BB Rows:

225 x 5

Wide Grip Pulls ( 1 minute rest between sets)

BW x 8

x6

x6

Shrugs (strict form)

225 x 12

225 x 12


Overall, a very good day for me, im feeling good about the PR, my 1rm for this routine is set as 375, so i'll be hitting that next week, and since its the last day of the routine i'll attempt as high as i can go, i'm hoping, but not expecting to get 400 up. I'm gonna take a 15 minute break as i'm typing here then i'm gonna go do some HIIT before i have to get showered and head to work

Cards
04-07-2009, 09:47 PM
nice pulling effort man, 365 is awesome. I'm sure you'll be hitting 400 in no time. I personally love speed deadlifts, hate max deadlifts on the other hand lol.

Coke
04-08-2009, 06:07 AM
Good job with all sets, especially the deads.

RonnyB
04-08-2009, 06:44 AM
thanks guys, yeah cards cant wait to get back in the 4's, even before the injury and when i was at my best strength at 220 i couldnt get 5, my dl was always behind my other two lifts, i think my deads are now stronger than my squats for some reason.... still behind the bench though heh, how close are you to that 495 goal anyhow? good luck

RonnyB
04-08-2009, 12:31 PM
Day 1 of Ed Coans squat routine


Warm ups:

Bar x 10

135 x 5

185 x 5

Work Sets:

225 x 10

225 x 10

Cards
04-09-2009, 06:26 PM
awesome squats, i bet 225x10x2 was killer. how are those legs feeling today?

RonnyB
04-10-2009, 09:24 AM
awesome squats, i bet 225x10x2 was killer. how are those legs feeling today?

Yeah they were pretty sore, not nearly as sore as 195x10x10 was when i was doing the german volume training (which lasted 1 workout)

RonnyB
04-10-2009, 11:59 AM
Bench day today, week 2 of Ed Coan's bench routine

Warm Ups:

Bar x 50

95 x 20

135 x 8

135 x 8

Work Sets:

205 x 10

205 x 10 ( these sets were supposed to be 195, i added the 10's on the ends instead of the 5's by accident)

CGBP:

185 x 8

185 x 8

Tricep Dips:

Bw x 20

RonnyB
04-11-2009, 09:12 AM
Just wondering if these numbers make sense, i used the Ed Coan bench routine, and according to its calculator i should be attempting 305 x 1 by the end of the routine, 13 or 14 weeks. My starting 1RM is 275, the routine has me benching 1x a week, Could it be possible that with only 14 bench sessions i could raise my 1RM by 30 lbs?

RonnyB
04-11-2009, 10:51 AM
With an off day today and time on my hands i've decided to get back into the cardio, not sure if i'm doing it correctly, but i'm trying some HIIT training, i really didn't read too much about it so im not sure if i'm using the right intervals and time span. I kinda trained cardio like that anyhow i used to walk 2 minutes run heavy 3 minutes. It was rainy today so i used the tredmill, my tredmil tops out at 10 MPH and is stuck to 1.5 degree incline or above ( can go from +1.5 to +10, no lower than +1.5), heres what i did today.

Start to 3:00 - 3 mph 1.5 incline
3:00 to 4:00 -10 mph 1.5 incline
4:00 to 5:00 - 3 mph 1.5 incline
5:00 to 6:00 - 10 mph 1.5 incline
6:00 to 7:00 - 3 mph 1.5 incline
7:00 to 8:00- 10 mph 1.5 incline

Kept the 1 minute intervals until

22:00 to 23:00 3 mph 1.5 incline
23:00 to 25:00 10 mph 1.5 incline

I felt really good, that last 2 minute sprint felt nice. Is 25 mins too much for HIIT? too little? How about the 1 minute intervals?

RonnyB
04-13-2009, 09:13 PM
Today was the last day of my Ed Coan DL routine, i had my ultimate goal set at 375 for the end of this routine, going into it 7 weeks ago my 1rm was 350.


Warm Ups:

135 x 8

185 x 1

225 x 1

295 x 1

375 x 1 ( +10 PR, felt like i had more so i took a fairly big jump)

395 x 1 ( +30 PR!!!!!!)

405 x 0 ( really upset i don't have 2.5lb plates, i think i could have gotten 400)


I skipped my Speeds and called it the night, very happy with the PR. 45 LB gain to my 1rm in 7 weeks, i can't complain.

RonnyB
04-13-2009, 09:14 PM
2,086 cals

31.9 fats

13.4 sat fat

194.9 carbs

262.5 protein

RonnyB
04-13-2009, 09:15 PM
Just realized i'm just 5 LBS away from re-entering the 1000 LB club.

RonnyB
04-15-2009, 10:00 PM
2nd week of Ed Coan's Squat routine

Warm ups:

Bar x 10

135 x 5

185 x 5

Work Sets:

225 x 10

225 x 10

Coke
04-16-2009, 06:35 AM
Big new PRs, 30lbs is quite a jump.

RonnyB
04-16-2009, 07:36 AM
Big new PRs, 30lbs is quite a jump.

Thanks man, its gonna be a good race to see if my Bench or my Dead is going to reach back to top form first, my squats seem to be lacking for some reason or another... wasn't expecting that at all, didn't expect to lose much on the squat since my injury had nothing to do with my legs at all.

RonnyB
04-17-2009, 02:51 PM
Bench day today

Warm ups:

Bar x 50

95 x 20

135 x 10

185 x 5

Work Sets:

205 x 8

205 x 8

CGBP:

185 x 8

185 x 8

185 x 8

Coke
04-18-2009, 07:01 AM
High rep sets like that and particularly in the warmups would do me in, lol.

Cards
04-20-2009, 09:20 AM
damn , like coke said lots fo volume. working sets look solid as well as CGBP.

RonnyB
04-20-2009, 12:01 PM
thanks guys, i really feel my strength coming along, i'm confident my total will be skyrocketing in the near future~!

RonnyB
04-20-2009, 01:42 PM
This may sound dumb but i know some people do it differently... when you see a program that looks like this...

Week 1 1x2 @ 75%, what is 1 represent? sets or reps... is it reps x sets or sets x reps... Ed coan has his speed deads listed as 8x3, is that 8 sets of 3 reps, or 3 sets of 8 reps?

RonnyB
04-20-2009, 05:04 PM
Crazy Dead day, back is already feeling sore.


Warm ups:

135 x 10

185 x 8

225 x 5

Work Sets:

305 x 1

305 x 1

Speeds:

255 x 8

255 x 8

255 x 6

SLDL:

225 x 6

185 x 8

185 x 8

UH Pull ups:

Bw x 8/x8/x8

RonnyB
04-23-2009, 02:25 PM
Squat day

Warm ups:

Bar x 10

135 x 6

185 x 4

Work Sets: ( Both sets ATF)

235 x 8

235 x 8

Calf Press:

235 x 20

Ab Strap Crunches:

BW x 20

BW x 20

BW x 18

RonnyB
04-23-2009, 02:46 PM
The guys at work ( a lot of them heavy lifters) been talking about a bunch of different products, they all take super pump 250 ( i'm really not interested in that) but recently they've been talking about feeling great taking this acai berry stuff, anyone have anything to say about that? personal opinions, negative or positive?

Coke
04-24-2009, 05:58 AM
Staying hard at work in here Ronny.

RonnyB
04-24-2009, 12:49 PM
Bench day

Warm Ups:

Bar x 50

95 x 20

135 x 10

185 x 8

Work Sets:

215 x 8

215 x 8

CGBP:

185 x 8

185 x 8

185 x 8

Coke
04-25-2009, 06:37 AM
Good regular and close grip benching man.

Cards
04-25-2009, 08:06 AM
nice bench day man, numbers moving in the right direction

RonnyB
04-25-2009, 10:07 AM
Thanks guys, i'm feeling good, the gains are coming fast.

RonnyB
04-25-2009, 10:08 AM
Also, i'm losing weight while getting stronger and doing no cardio... i've been eating 2300-2700 cals, on average 220 grams protien 200 grams carbs 70 fat 20 sat fat. I figured with this kind of diet i'd be making 1/2 to 1 lb a week or 2 steady LBM. I started around 188, i'm now at 183

RonnyB
04-27-2009, 12:47 PM
Back Day today

Warm Ups:

135 x 10

185 x 8

225 x 5

Work Set:

330 x 2

Speed Sets:

275 x 3

275 x 3

275 x 3

275 x 3

275 x 3

275 x 3

275 x 3

275 x 3

Cards
04-27-2009, 02:52 PM
killer deadlifts, short and sweet. the way they should be.

Coke
04-28-2009, 05:43 AM
Liking them deads dude.

RonnyB
04-28-2009, 09:04 AM
thanks guys, i was supposed to do 3 sets each of 8 reps UH pullups, 8 reps bb rows, 8 reps SLDL and 8 reps GM's, my back days are reallllly intense, the ed coan routine, was running short on time though so i had to skip all auxilliaries

RonnyB
04-28-2009, 12:31 PM
Today was supposed to be an off day, but i had a lot of time and nothing to do so i decided to do some aux work

Super set I: Preacher curl 30 lbs + bar x 20, Over hand Wide Grip pulls: BW x 6

Super set II: Same weight and reps on the curls, 5 reps on the pulls

Super set III: Same as super set I

15 minutes of HIIT, ran the last 3 minutes out at 10 mph, felt good.

RonnyB
04-29-2009, 09:36 PM
Squat day, my new Inzer belt just came in the mail, along with inzer knee wraps, wrist wraps and finally, some chalk! pretty excited about the new equipment, i used the belt today on my work sets ( kinda hurt, but its supposed to!) Thanks cocoa, the belts awesome.

Warm Ups:

Bar x 10

135 x 6

185 x 4

225 x 3

Work Sets:

255 x 8

255 x 8

Ab Straps:

Bw x 20

Bw x 20

Bw x 20

Coke
04-30-2009, 06:05 AM
No doubt, Inzer belts and what not - rocks!!...damn good deal bro.

RonnyB
04-30-2009, 09:29 AM
No doubt, Inzer belts and what not - rocks!!...damn good deal bro.

Yeah, definitely happy with the belt, and the price.

RonnyB
05-01-2009, 11:36 AM
Bench day today, my work sets were supposed to be 225 x 2 x 5, but i decided to do 3 x 5, had a lot of energy today.

Warm Ups:

Bar x 50

95 x 20

135 x 10

185 x 6

Work Sets:

225 x 5

225 x 5

225 x 5

CGBP:

185 x 8

185 x 8

185 x 8

Decided to do push-ups to failure just to get a little burn and i was curious to see how many i could do after that workout, ended up getting 63, the last 2 were pretty vicious , Forehead for floor of course :P

RonnyB
05-01-2009, 12:17 PM
Had a few minutes to spare before i got showered and ready for work, decided to do 10 minutes of HIIT.

0:00-1:00 3.5 mph walk at 1.5 incline
1:01-2:00 10.0 MPH run at 1.5 incline
2:01-3:00 3.5 mph walk at 1.5 incline
3:01-5:00 10.0 MPH run at 1.5 incline
5:01- 6:30 3.5 mph walk at 1.5 incline
6:31-7:30 10.0 MPH run at 1.5 incline
7:31 - 8:30 3.5 mph walk at 1.5 incline
8:31 - 10:00 10.0 MPH run at 1.5 incline

Coke
05-02-2009, 05:50 AM
10mph is about as good as it gets and that's just for a few individuals such as yourself, props.

RonnyB
05-04-2009, 12:14 PM
Back day

Warm Ups:

135 x 10

225 x 5

Work Sets:

355 x 2

Speeds:

295 x 3

295 x 3

295 x 3

295 x 3

295 x 3

295 x 3

Wide Grip OH Pull ups:

BW x 8

BW x 8

BW x 8

Cards
05-04-2009, 07:56 PM
strong workout man! that's a **** load of volume for deadlifts, how's your back in the morning? you'll be back over 400 in no time.

RonnyB
05-05-2009, 10:19 AM
strong workout man! that's a **** load of volume for deadlifts, how's your back in the morning? you'll be back over 400 in no time.

My back feels GREAT, love the sore feeling... funny thing about it... i cut the workout short, i still had to do 8x3 of, Gm's, SLDL and bent over rows. Coan's DL routine is no joke.

RonnyB
05-06-2009, 06:33 PM
Squat day

Warm Ups:

Bar x 10

135 x 6

185 x 4

225 x 3

Work Sets:

265 x 5

265 x 5

Core Work:

Ab straps x 20/ x 15/ x15

Coke
05-07-2009, 05:37 AM
Nice working sets of squats guy.

RonnyB
05-08-2009, 08:41 PM
Bench day today.

Warm Ups:

Bar x 50

95 x 20

135 x 10

185 x 6

Work Sets:

235 x 5

235 x 5

CGBP:

225 x 5

225 x 5

Coke
05-09-2009, 07:36 AM
Hope all is going well for you on the home front...fine session on the bench bro.

Cards
05-09-2009, 10:21 AM
nice benching man, 235x5 is no joke and cgbp is just as strong.

RonnyB
05-13-2009, 08:34 PM
Hey guys, i've been neglecting my journal a tad... i just recently had a buddy of mine start to work out with me... He hasn't lifted seriously since HS so his numbers are kind of low, in any case its better than lifting alone, his current numbers are B 140/S 170/ D 185, so i have a lot of work ahead of me heh. In any case here goes the workout from the 11th that i didn't post


5/11/09 Deadlift

Warm ups:

135 x 10

185 x 6

225 x 3

Work Sets:

375 x 2

Speeds:

315 x 3

315 x 3

315 x 3

315 x 3

315 x 3

Wide Grip OH Pulls:

Bw x 8

Bw x 8

Bw x 8

RonnyB
05-13-2009, 08:35 PM
Squat day today

Warm ups

Bar x 10

135 x 6

185 x 4

225 x 3

Work Sets

275 x 5

275 x 5

Core Work

Ab straps crunches: x20/x15/x15

Weighted ground crunches: 25 lbs x 30

Weighted ball crunches: 25 lbs x 40

Coke
05-14-2009, 07:03 AM
That's a good deal Ronny, grooming your training partner - it will be great only if he stays at it a while.

Cards
05-14-2009, 09:57 AM
awesome sets of squats man, you'll be repping out 315 in no time!

RonnyB
05-15-2009, 05:13 PM
Thanks guys, yeah i can't wait to be moving in the 4xx's with both squats and deadlifts.

RonnyB
05-15-2009, 09:44 PM
Bench Day


Warm Ups:

Bar x 50

135 x 10

Work Sets:

205 x 10

205 x 10

CGBP:

185 x 10

185 x 10

DB Flies:

35's x 10

20's x 20

20's x 20

RonnyB
05-18-2009, 09:45 PM
Back day today, probably the most grueling workout i've had since i started lifting again.

Warm Up's:

135 x 10

195 x 4

225 x 4

Work Sets:

335 x 3

335 x 3

335 x 3

Speeds:

275 x 3

275 x 3

275 x 3

SLDL:

225 x 8

225 x 8

225 x 8

OH WG Pulls:

BW x 7

BW x 8

BW x 6

Barbell Rows: ( Super set with shrugs )

135 x 10 ( then shrugged 135 x 15 )

135 x 10 ( then shrugged 135 x 15 )

Coke
05-19-2009, 09:37 AM
Damn good back day session man.

RonnyB
05-20-2009, 09:40 PM
Squat day

Warm Ups:

Bar x 10

135 x 8

185 x 4

225 x 3

Work Sets:

285 x 5

285 x 5

Core Work:

Ab Straps x 20/x15/x10

Ball crunches x 20 ( 10 lb weight)

Coke
05-21-2009, 08:55 AM
Liking them working sets for the squats, good deal as well on keeping the core area in check each week.

RonnyB
05-22-2009, 11:46 AM
Bench Day


Warm Ups:

Bar x 50

135 x 10

185 x 3

Work Sets:

205 x 10

205 x 10

CGBP:

185 x 10

185 x 10

DB Flies:

25's x 15

Dips

1 set of 15

Dracoy
05-23-2009, 11:42 AM
Hey, thanks for the link!

Cards
05-23-2009, 03:18 PM
strong effort man, 205x10 is alot of weight. squats are looking great aswell!

Coke
05-24-2009, 08:42 AM
Been on a roll, nice to see the consistent efforts.

RonnyB
05-25-2009, 08:18 PM
Just recently decided to throw a second bench day in, a light day, its actually a part of the ed coan routine that im currently doing, somehow i initially over looked it?


Warm Ups:

Bar x 50

135 x 10

Work Sets:

175 x 10

175 x 10

OH tri press's:

55 x 12

55 x 12

55 x 12

Dips:

BW x 12

BW x 8

DB Flies:

30's x 20

ZenMonkey
05-25-2009, 09:14 PM
Strong pressing man. Looks like youve been kicking ass lately! Good work

RonnyB
05-26-2009, 12:40 PM
Strong pressing man. Looks like youve been kicking ass lately! Good work

Thanks zen, how ya been?

RonnyB
05-26-2009, 12:42 PM
well, just got my scale back today... since i've been training hard and dieting really clean (2200-2500 cals, on average 200 protein 200 carb 70 fat) i started out weighing 188, let a friend of mine borrow the scale for a weight loss competition about 2 months ago. I was expecting to be in between 190 and 195, my wake up weight today was 182... Somehow i'm getting stronger and lighter at the same time, dunno how i feel about that.

Cards
05-26-2009, 02:16 PM
2500 calories isn't enough at your weight to gain weight. I eat like 3500 calories aday lol and i'm 172-175. eat more food! that being said strong workout effort, eat some more food and i'm sure you'll gain size.

RonnyB
05-26-2009, 08:44 PM
2500 calories isn't enough at your weight to gain weight. I eat like 3500 calories aday lol and i'm 172-175. eat more food! that being said strong workout effort, eat some more food and i'm sure you'll gain size.

Well i used to eat 4,500-5,000 calories a day when i was 220, im just trying to stick around the 2,500 cals to get leaner for the summer, and i figured my muscle memory would serve me well enough to gain a few lbs LBM since i just started working back out again, i guess i do need the cals as well eh?

Coke
05-27-2009, 06:52 AM
Somehow i'm getting stronger and lighter at the same time, dunno how i feel about that.

That's a good sign, it is what we all want.

RonnyB
05-27-2009, 12:10 PM
Back day

Warm Ups:

135 x 10

185 x 5

225 x 4

275 x 2

Work Set:

355 x 2

Speeds:

295 x 3

295 x 3

295 x 3

Barbell Rows:

135 x 10

135 x 10

SLDL:

225 x 5

225 x 5

225 x 5

OHWG Pulls (30 seconds rest between sets):

Bw x 8

Bw x 5

Bw x 4

Coke
05-28-2009, 07:07 AM
Fine day of lifting for the back guy.

RonnyB
05-29-2009, 08:24 AM
5/28/09

Squat day

Warm Ups:

bar x 10

135 x 6

225 x 3

Work Sets:

285 x 5

285 x 5

Core Work:

Ab Straps x 20/x17/10

Chalky Palms
05-29-2009, 09:18 AM
solid squats bro, nice work

Coke
05-29-2009, 11:18 AM
Good job on the squats man.

RonnyB
06-03-2009, 09:25 PM
DL day, Weighing in at 182.5

Warm Ups:

135 x 10

225 x 4

295 x 2

Work Set:

375 x 2

Speeds:

305 x 3

305 x 3

305 x 3

SLDL:

225 x 8

225 x 8

Barbell Rows:

135 x 12

135 x 12

OHWG Pulls:

BW x 10

BW x 7

BW x 7

Power Shrugs:

275 x 5

275 x 5

Coke
06-04-2009, 06:05 PM
Real nice back day in general bro.

RonnyB
06-05-2009, 09:23 PM
Missed my squat workout last night due to working overtime, so i had to squat and bench today.

Squats

Warm Ups:

Bar x 10

135 x 6

225 x 3

275 x 1

Work Sets: * Belt and Wraps*

305 x 3

305 x 3

Core: * Ab Straps*

x20

x15


Bench:

Warm Ups:

Bar x 50

95 x 20

135 x 10

Work Sets:

225 x 8

225 x 8

CGBP:

195 x 8

195 x 8

Coke
06-07-2009, 09:00 AM
Squatting and benching is looking nice Ronny.

RonnyB
06-09-2009, 01:36 PM
Light Bench day today

Warm Ups:

Bar x 50

90 x 20

135 x 10

Work Sets:

185 x 10

185 x 10

OH Tri Press's:

Curl Bar ( 25 lbs???) + 30 x 15 for three sets

Dips: ( 1 minute rest)

BW x 12

BW x 9

RonnyB
06-10-2009, 10:06 PM
Deadlift Day

Warm Ups:

135 x 10

225 x 4

295 x 2

Work Sets:

395 x 1 ( missed 2nd rep)

Speeds:

295 x 3

295 x 3

295 x 3

SLDL:

225 x 8

Barbell Rows:

135 x 20

OHWG-Pulls:

BW x 6

BW x 8

Coke
06-11-2009, 09:00 AM
Training is going solid dude.

RonnyB
06-13-2009, 06:07 PM
Squat day

Warm Ups:

bar x 10

135 x 6

225 x 3

275 x 1

Work Sets:

315 x 3

315 x 3

Core Work:

Ab Straps x 20/x20

RonnyB
06-15-2009, 05:59 AM
6/14/09

Bench day

Warm ups:

Bar x 50

95 x 20

135 x 10

Work sets:

235 x 5

235 x 5

CGBP:

205 x 5

205 x 5

Coke
06-16-2009, 10:14 AM
Time for the 245 flat bench, lol - j/k...going at it smartly and raising up gradually.

RonnyB
06-16-2009, 11:00 AM
Time for the 245 flat bench, lol - j/k...going at it smartly and raising up gradually.

haha yeah, im going by ed coan's routine, next Heavy bench day is going to be 245 x 5 for 2 sets, then 255 x 5 for 2 sets the following. This routine is supposedly going to take my max from 285 to 305 over 14 weeks.

RonnyB
06-16-2009, 11:02 AM
Light Bench Day

Warm Ups:

Bar x 50

95 x 20

135 x 10

Work Set:

185 x 10

185 x 10

OH Tri Press:

55 x 15

55 x 15

55 x 15

Dips:

BW x 12

BW x 12

RonnyB
06-17-2009, 12:19 PM
Deadlift day, i finally hit the 4's next week im supposed to max at 415, i only have 425 lbs in weights, i need to go shopping

Warm Ups:

135 x 10

225 x 4

295 x 1

Work Set:

405 x 1 ( +10 PR)

Speeds:

295 x 3

295 x 3

SLDL:

225 x 5

225 x 5

Power Shrugs:

295 x 5

295 x 5

RonnyB
06-17-2009, 12:22 PM
This puts me back into the 1000 Club, awesome!

Coke
06-18-2009, 05:58 AM
This puts me back into the 1000 Club, awesome!

That's great man, major props.