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Thread: Ricky bobby's journal

  1. #1
    lifting heavy
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    Ricky bobby's journal

    Ok i was reading through a bunch ofthese and I was inspired to start a journal so here it goes. Today was my pulling day.
    Power cleans
    135x3
    185x3
    225x1
    235x1
    attempted and missed 245 x1
    Speed work for deads. I normally pull sumo but I pulled conventional today for speed.
    135x2 and 225 x2 for warm up
    315x2
    315x2
    315x2
    315x2
    I then worked in some of those sumo style rows I saw that heavy bomber was doing
    225x5(4sets)
    finished off w/ 2 sets of pull up to failure 12 the first time and 7 the second. I normally can do more pullups but was cooked after this workout. Wednesday I will post my chest and shoulder work out.

  2. #2
    Senior Member Natetaco's Avatar
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    pretty big lifts there man, how much you weigh?
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  3. #3
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    I just hoped on the scale and I am at about 234. I am 6'4 and about 16.5% body fat.(or so the scale says) I think I am a little more

  4. #4
    Senior Member Natetaco's Avatar
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    yeah those electro bodyfat testers arent to great. anyway nice to see you have a journal dude.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  5. #5
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    thanx man

  6. #6
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    Ok feeling a little guilty today I made the unfortunate mistake of going to the buffet w/friends while trying to start a cut. Oh well I guess I can seriously start my cut next Monday. I only did a light half mile jog and ran some stairs today. It made me feel better about the buffet. I am hitting chest and shoulders tommorow. I am going to go for a pr!! yeah!

  7. #7
    lifting heavy
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    Bench warm up
    45x10
    135x10
    185x2
    225x1
    Bench Working sets
    275x3
    275x2
    275x2
    Seated Military Press
    185x5(new PR)
    185x3
    185x3
    Pec deck
    180x8
    180x8
    180x8
    lateral raises
    45sx5
    45sx5
    45sx5

  8. #8
    C.S.C.S. ddegroff's Avatar
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    your a strong mofo! nice work!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  9. #9
    lifting heavy
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    Today was leg day. This is my weak link. I dont know why but I have a weak squat. I think it might have something to do with the fact that I am tall which I dont mind b/c the tall helps w/ the pullin.I squat ATF very deep as far as I can go.
    Squat(unfortunately this is a HEAVY day and not speed work)
    45x10
    135x10
    225x1
    275x1
    315x2
    315x2
    Good Mornings
    185x5
    185x5
    185x5
    185x5
    185x5
    Leg ext
    200x12
    200x12

  10. #10
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    close grip bench
    45x10
    135x10
    185x5
    205x1
    225x5
    225x4
    Pull ups (from a dead hang)
    3x6
    3x6
    3x6
    I still had a lot left in the tank for the pull ups but I took it easy b/c tommorow I am going to do heavy deads. I am feeling strong and feeling good.

  11. #11
    lifting heavy
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    Today was HEAVY PULLING DAY. I only really do heavy deadlifts every other week. On the alternate weeks I work power cleans and dl's for speed.
    135X5
    225X5
    315X1
    405x1
    475x1
    475x1/2(attempted and missed, got about 1/2 way up)
    I then proceeded to get superpissed and give it 1 more shot
    475x1(got it)
    Sumo Barbell rows (love these things)
    225x5
    245x4
    245x4
    245x3
    245x3
    Hammer Curls (didnt feel like pull ups today)I also cheated a bit on these
    55sx5
    60sx5
    60sx4
    Last edited by Ricky Bobby; 09-17-2006 at 02:47 PM.

  12. #12
    Senior Member Natetaco's Avatar
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    lol yeah those hammer curls can replace those pullups! nice job on the deads
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  13. #13
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    yeah I know but I was dead tired and the pull up bar did not look at all appealing. Its also been a long time since I have done hammers so it seemed like a un thing to do.
    Last edited by Ricky Bobby; 09-17-2006 at 05:01 PM.

  14. #14
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    Felling a little weak and rushed today but here goes:
    Bench
    45x10
    135x10
    185x1
    225x1
    275x1
    305x1
    Power clean and press
    135x2
    185x2
    195x2
    205x2
    205x1
    I lifted at my school weight room and I had allof the baseball players which I coached around. I spent more time with them than w/myslefs

  15. #15
    lifting heavy
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    leg day, not exactly my favorite day of the week
    ATF squats
    135x10
    225x1
    275x1
    315x1
    335x1
    335x1
    Goodmornings
    205x3
    215x3
    215x3
    215x3
    leg curls w/stack, got as many reps as I could 19.

  16. #16
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Ricky Bobby
    leg day, not exactly my favorite day of the week
    I think that is across the board bro, lol...good session, nice numbers everywhere and that includes previous efforts.

  17. #17
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    Cocoa, thanks for stopping by and I appreciate the encouragement. I know leg day sucks but it is what seperates us from the human lightbulbs.
    Today i worked on speed Pulling
    Power cleans
    135X5
    185x5
    225x2
    245x1
    Conventional Speed deads
    315x2(5sets)
    Sumo barbell rows
    245x4
    245x3
    245x3
    Hammer Curls
    65sx5
    65sx5
    I felt strong and explosive today. I really needed a good session I kinda had a long boring crappy day.

  18. #18
    C.S.C.S. ddegroff's Avatar
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    Pulled some heavy weight today, nice work!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  19. #19
    lifting heavy
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    thanx for the encouragement

  20. #20
    C.S.C.S. ddegroff's Avatar
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    No prob, quick question:

    Do you have any good links to how you do sumo barbell rows?
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  21. #21
    lifting heavy
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    I got them form heavy bombers journal. he has a vid of them.

  22. #22
    WBB Team Captain Coke's Avatar
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    Fine workout man, got some ace movements in the mix.

  23. #23
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    I had to lift later today than usual. I felt tired but I got some good lifting in.
    bench
    135x10
    185x1
    225x1
    275x3
    275x3
    275x1(I kinda got it out of the groove and it went downhill from their.)
    Standing super strict military press
    95x12
    115x10
    125x10
    125x8
    125x6
    125x5
    Pecdeck w/200lbs stack
    2sets of 6

  24. #24
    WBB Team Captain Coke's Avatar
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    No doubt, you got some damn good lifting in with those bench presses...nice strict bb shoulder presses and pec flys.
    Last edited by Coke; 09-28-2006 at 05:56 AM.

  25. #25
    lifting heavy
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    ok today I came to a big decision. Screw cutting. I am just gonna lift heavy and eat what I want. If I want to cut come spring I will drop 10-15lbs but until then I am going to EAT. So today was legday I decided to go lighter then usual and take a break from going heavy.
    squats
    135x10
    225x1
    295x1
    225x1
    225x1(I was really working speed and form on these)
    225x1
    225x1
    Superset Goodmornings and squats
    155x10 of each
    155x10 of each(these killed)
    that was it for today. heavy pulling on monday

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