RonnyB's Journal

[RonnyB]

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]

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]

2,449 cals

103.5 fats

168.4 carbs

202.2 protein

[Coke]

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....VER_LEVER_10MM

[RonnyB]

Dude, that belt is EXACTLY what I've been looking for, I'm definitely buying one, prolly thee pink one

[Al19067]

Hey ronny do u have a pic?

[RonnyB]

I have a bunch, none super recent, I'm gonna take some and post them though. I look like **** right now

[RonnyB]

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]

Diet Breakdown

2,999 cals

123.6 fats

180.5 carbs

286.5 protein

[Coke]

Back day, my favorite day of the week...

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

[RonnyB]

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]

Lookin strong bro. You back day is sick volume

[RonnyB]

Lookin strong bro. You back day is sick volume

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

[Coke]

Solid concentrated day and focus on the flat bench man.

[RonnyB]

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]

Benching is getting huge Ronnie.

[RonnyB]

Benching is getting huge Ronnie.

Thanks dude, can always count on you for motivation.

[RonnyB]

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]

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]

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]

Diet 3-29-09

2,280 cals

47.2 Fats

13.2 Sat fat

211.4 Carbs

259.2 Protein

[RonnyB]

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]

Damn ronny those squats look like they hurt, how is ur back from doing them

[RonnyB]

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]

...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.