RonnyB's Journal

[RonnyB]

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]

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]

Nice workout mang. Get it done

[RonnyB]

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]

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]

Any advice on the DL situation?

[Detard]

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]

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]

Custom ab routine i've been using, with the help of my son.

Video

[RonnyB]

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]

That's a super video with your son.

[RonnyB]

That's a super video with your son.

hah, thanks, it really works when hes fussy.

[RonnyB]

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]

6 x 6 squats at 255 is nice, props.

[RonnyB]

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]

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]

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]

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]

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]

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]

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]

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]

What you're doing is over the top, I've never done the russian squats - once a week is enough for me.

[RonnyB]

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]

"over the top for me" is better stated...I think what you are doing is super, besides you need to experiment.