Ronin's Unbeaten Path

[ronin0352]

Speed DL

135 x 5
225 x 5
365 x 3 x 8
*All DOH grip, good speed, didn't even use the rosin til the 3rd work set*

Good Mornings

275 x 8
305 x 8
325 x 8
*Went a little heavier than normal on these since the DL was so light*

Hammer Strength Uni-Lateral Pull Downs

90 x 8
120 x 5 x 4
*Per arm*

Conditioning - Elliptical

Did more of a steady state thing today with about 3x the resistance as the interval work, roughly 1/3 the speed of the sprint periods. Worked for 12 minutes, followed by a 3 minute cool down. Started @ 157 HR (immediately after pull downs, no rest). Peaked @ 175, ended @ 164.

**Very fast session today. The only rest longer than about 90 seconds was between the 2nd & 3rd sets of GM. Shaved about 1/2 hour off my normal time in the gym**

 

[ronin0352]

I'm going back to what I was doing before the meet I lifted in. I didn't stall on it, and I've been program whoring since then. I'm going back to a P/P/S varying between ME, volume & speed days for each session. (When I'm home and have access to proper facilities, my speed days will include bands. While I'm out here, just slightly higher weights and as much acceleration as possible through the lift)

Pull​

DL

225 x 5
315 x 1
405 x 1 (All DOH)
495 x 1 (O/U & belt)
555 x 1 x 10

Ab Contraption

Stack (237 lbs) x 8 x 3

**Was going to do hanging knee raises instead, but when I tried to hang from the chin-up bar my shoulder didn't like me too much. Instead I did that machine and used my Jump Stretch band for some shoulder mobility work Hartzell style**

I didn't forget conditioning today, just didn't do it. My lower back was cramping when I walked and I just wanted to get back here & go to bed.

 

[ronin0352]

Push​

Bench

Band work to loosen up, then:
bar x 25
135 x 8
185 x 3
225 x 2
255 x 1 x 3
SHIT!!

*This was supposed to be a 5x5 with 255, but my left shoulder is fucked. I'm starting to accept that I have no choice but to go to the Dr about it*

BB Row

275 x 5
315 x 5
335 x 5
355 x 5

Conditioning

Elliptical - Steady state "cardio"
16 minutes @ ~160 HR

 

[ronin0352]

Well, since my shoulder issues don't seem to be going away, I'm going to go back to a 2-day split and focus on squat & DL with a lot of rehab/prehab type stuff for my shoulders, and maybe some bench assistance stuff that may help me when the shoulder is better. Really pisses me off as I had just decided to go back to my old PPS routine that worked so well before. Anyway, for today's work:

DL

225 x 5
315 x 3
405 x 2 (All DOH without rosin or chalk)
455 x 5 x 5 (Rosin & mixed grip...no belt)
*I'd almost forgotten why I liked doing singles, doubles & triples on DL so much. Anything over 3 reps and I feel like I'm doing interval training:redface:*

DB Pull-overs

55 x 10
65 x 10
80 x 10
*Never done these before, so this was mainly an experiment to see a) if they'd hurt my shoulders, & b) how much weight I should be using.

Shoulder Rotation Machine

Whatever weight setting 6 is: 20 reps per arm inward & outward for 3 sets

Elliptical

10 minutes maintaining HR of 158

**Other than being annoyed about changing up my routine again after not even really getting back into PPS, decent session. Not a lot of weight on DL, but I'm feeling it with the higher volume**

 

[ronin0352]

Squat

225 x 5
315 x 3
405 x 2
495 x 1 (All with sleeves, no belt)
555 x 1 x 10 (Sleeves & belt)
425 x 10 (Sleeves & belt)

**Not much time so this was it. Felt good & strong once I got going. I had doubts after getting a little off-balance and leaning forward on the first work single, but felt really good after that. Didn't really feel all that tired until about rep 7 of my back off set, then all of a sudden I was taking several breaths between reps**

 

[ronin0352]

If we still had a pub, I'd put this there, but since not I'll just put it in my log cause it cracked me up

 

[Deleted member 87037]

I completely forgot how badass your log is. Wicked squatting and pulling, hope the shoulder gets better. Lol@baby.

 

[ronin0352]

LOL, thanks man. I'm really feelin it right now though. I'm walkin around like an 80 year old

 

[ronin0352]

DL

225 x 5 x 2
315 x 1
405 x 1
495 x 1 (DOH PR)
565 x 1 x 5

**Meh. Wasn't really feelin it, but happy about the DOH PR even though it ripped up my left hand a little bit. Too much other shit going on to really focus on lifting more though**

 

[ronin0352]

Squat

135 x 5 (No sleeves, Chucks. Depth didn't feel good, & knees were crackling)
225 x 5 (Sleeves & Do-Wins)
315 x 1
405 x 1
495 x 1
565 x 1 x 7 (Wraps & Belt)

Unilateral Pull Downs

90 x 12/12
115 x 5/5 x 2

External Shoulder Rotation (Machine)

5 x 25/25
6 x 20/20 x 2
7 x 20/20
** Number above is out of 10 plates...don't know the weight and it really isn't relevant the way the machine is set up**

 

[ronin0352]

This log is now officially done. I will continue posting my training in the team log until the end of the competition. I'm not leaving, & I will continue to post occasionally if I see something in a log or the main board that I have something to contribute to. I will not troll or do anything like that to get myself banned on purpose like so many others have done.
I look at the main board these days and the shit threads being started combined with the shit advice being given and it makes me sick. S&P is where I learned about REAL strength training and if this place ever goes back to that I will be around more, but for now I'll be keeping my log elsewhere and dropping in here only on occasion. Thanks to those who have helped me and those who continue the true S&P.