Ronin's Unbeaten Path

[ronin0352]

All right, I'm pretty sure the back is gonna be fine. It hurt like hell trying to roll out of bed this afternoon, but since then it's been feeling a lot better. I think I'll just take it light this next week to be sure.
I've decided to continue with the PPS routine through mid-July, after the UFC I'm going to and the drag races in Denver...then I'm considering going with Smolov. This little incident added to the fact that I think my squat should be a lot closer to, if not higher than, my DL has convinced me that I should focus on it more. Maybe once my shoulder's all healed up I'll try a Press-Intensive routine to get that up to par, but it would be pointless, and possibly dangerous, to attempt it now.

 

[ronin0352]

Pull​

Note: After my brilliance on last Thursday, & the fact that my back is still a little sore, I decided not to attempt to increase weight on any lifts today.

Warm Up

Elliptical Machine - 6 minutes @ 130-140spm, resistance level 6.

Dead Lift

Warm up sets:
1 - 70kg x 15
2 - 120kg x 10

Work sets:
1 - 180kg x 5
2 - 180kg x 5
3 - 180kg x 5
4 - 180kg x 5
5 - 180kg x 5

Stiff-legged DL
1 - 120kg x 6
2 - 120kg x 8
3 - 120kg x 10

Pull Ups
(Still using that stupid assistance contraption, but making progress)
1 - 70# x 8
2 - 55# x 4
3 - 55# x 3

Cool Down
Burpees x 20
Quick stretching.

 

[ronin0352]

Hmm, I'm thinking about finally trying out my Bas Rutten CDs tomorrow, thanks to someone bumping that thread up. Slowly at first to gauge how my shoulder will handle it, of course. Maybe I'll do that instead of GPP 4 tomorrow and do GPP 4 on Thursday.

 

[ronin0352]

Skipped yesterday. Had the night off from work and had some errands to get done instead.

Press​

Warm Up

Elliptical Machine x 6 min @ level 6 ~130-140spm

SOHP

Warm up sets
1 - Bar x 20
2 - 95# x 10
Work sets
1 - 145# x 5
2 - 145# x 5
3 - 155# x 3 (focus lapsed, form failure rather than strength failure.)
4 - 155# x 5
5 - 155# x 4 (Right side strength failure)

DB Unilateral Push Press

1 - 75# x 5r/5l
2 - 80# x 5r/5l
3 - 90# x 4r/5l
4 - 85# x 5r/5l
5 - 85# x 5r/5l

Incline DB Press

1 - 80# x 5
2 - 80# x 5
3 - 80# x 5
4 - 80# x 4
5 - 80# x 4 Last 2 sets, right side failed. Damn injuries any-fuckin-way

Cool down

Tabata Intervals on elliptical @ level 4. 200+spm work intervals ~90spm rest intervals. Followed by 2 minute cool down. Ending heart rate: 158

Note: I am planning on implementing EZA's protocol on my intervals when I return from my vacation. Didn't see the point in switching it up now with only a week and a half before I leave. I'm also considering IF starting sooner, thanks to Vedic for the tips and pointing me in the right direction.

 

[ronin0352]

Core/Conditioning​

Warm Up

12 minutes on elliptical machine, resistance lvl 5 @ 110spm - ending HR 142

Circuit

5 x Flag
12 x hyper-extensions
7 x ab wheel rollouts (kneeling)
15 x super mans
10 x high-tension crunches (read: slow) with 5 second pause @ top
1 minute jump rope @ moderate pace (130-140 per minute) adding 5 seconds for any missed jumps

circuit done 3 times w no rest between exercises in a circuit & no more than 1 minute rest between circuits

Cool Down

10 minutes run/fast walk (about 3/4 mile)

 

[ronin0352]

Didn't get a chance to post this last night, too busy.

Squat​

Warm Up

Elliptical Machine - 5 minutes @ level 7 ~ 130spm

Squat

Warm Up sets
1 - 135# x 12
2 - 225# x 10

Work sets
1 - 335# x 5
2 - 345# x 5
3 - 355# x 5
4 - 365# x 2
5 - 375# x 1
6 - 385# x 1
7 - 315# x 5

Zercher Squat

1 - 245# x 5
2 - 265# x 5
3 - 285# x 2

GHR
BW x 8 (Barely touched the pads with my hands until the last 2)

Cool Down

Elliptical Machine - 10 minutes @ lvl 5 ~ 100 spm

Squats felt pretty good. I'm sure I could have gotten more than 385# but I felt my form falter on that one, so I decided to back off there.

 

[Vedic]

Skipped yesterday. Had the night off from work and had some errands to get done instead.

Press​

Warm Up

Elliptical Machine x 6 min @ level 6 ~130-140spm

SOHP

Warm up sets
1 - Bar x 20
2 - 95# x 10
Work sets
1 - 145# x 5
2 - 145# x 5
3 - 155# x 3 (focus lapsed, form failure rather than strength failure.)
4 - 155# x 5
5 - 155# x 4 (Right side strength failure)

DB Unilateral Push Press

1 - 75# x 5r/5l
2 - 80# x 5r/5l
3 - 90# x 4r/5l
4 - 85# x 5r/5l
5 - 85# x 5r/5l

Incline DB Press

1 - 80# x 5
2 - 80# x 5
3 - 80# x 5
4 - 80# x 4
5 - 80# x 4 Last 2 sets, right side failed. Damn injuries any-fuckin-way

Cool down

Tabata Intervals on elliptical @ level 4. 200+spm work intervals ~90spm rest intervals. Followed by 2 minute cool down. Ending heart rate: 158

Note: I am planning on implementing EZA's protocol on my intervals when I return from my vacation. Didn't see the point in switching it up now with only a week and a half before I leave. I'm also considering IF starting sooner, thanks to Vedic for the tips and pointing me in the right direction.

See how it works and adjust accordingly. Such a novel concept:icon_lol: Have fun in Vegas that would be a great time.

 

[Centaur]

Warm up sets:
1 - 70kg x 15
2 - 120kg x 10

How does this approach work for you? I find high reps Deads tax me, yet I like to warm up with higher rep squats (like 135 x 12-15).

Pull Ups
(Still using that stupid assistance contraption, but making progress)
1 - 70# x 8
2 - 55# x 4
3 - 55# x 3

As long as you're making progress, who cares. You try negatives and/or static holds for pulls/chins yets?

 

[ronin0352]

See how it works and adjust accordingly. Such a novel concept:icon_lol: Have fun in Vegas that would be a great time.

Thanks, I've actually dived right into IF and like it so far. Too early to tell much on results, but I'm finding it a LOT easier to do than I expected.

And yeah, I'm planning on enjoying the hell out of Vegas. The UFC is happening on my 35th birthday, so it's actually my present to myself. I'm really looking forward to it, and having a hard time containing my excitement, lol.

 

[ronin0352]

How does this approach work for you? I find high reps Deads tax me, yet I like to warm up with higher rep squats (like 135 x 12-15).

I like it. It's light enough weight that it doesn't wear me out, but yeah, it gets the HR up and I keep a good sweat going.

As long as you're making progress, who cares. You try negatives and/or static holds for pulls/chins yets?

Yeah, I know, it's just frustrating. I'm still tentative to attempt even negatives w/o the assistance too. The shoulder is coming along really well, but I am scared to go through this shit again so I'm being pretty cautious with it. (Maybe overly cautious?) I was actually thinking the other day of trying them, but with one foot on the stand just in case. But then I thought that's really not much different than using a little lighter weight on that contraption I hate so much. I swear, once I'm through this ordeal I'm never touching that thing again except maybe to use it as a towel rack.

 

[ronin0352]

Pulled a real bone-head move yesterday. I use my cell phone as my alarm clock, and just turn the ringer off, but leave the alarm on...usually. I left the ringer on and someone called and woke my up about 11, so in my groggy stupor I turned the ringer off...and the alarm. I normally get up @ 12:30-12:45 to go work out, but I woke up on my own yesterday and looked at the clock and it said 2:45. So I took the time to eat a good breakfast and went to work without my workout.

So here's yesterday's workout that I did today:

PULL​

Warm up

Elliptical Machine - 5 minutes @ lvl 5 ~120 spm

DL

Warm-up sets

1 - 120kg x 10
2 - 170kg x 5 (Testing my 1RM today so warmed up a little heavier w/ less reps)

Work sets
(Old PR 430#)
1 - 190kg x 3
2 - 200kg x 1 (441#)
3 - 210kg x 0 (Got up, couldn't lock out Will post video later)
4 - 210kg x 0 (Got about 6 inches off ground and just wasn't focused so ditched the attempt early.)
5 - 210kg x 1 (463# +33# PR. I will also post this video later)
6 - 190kg x 3
7 - 190kg x 3
8 - 170kg x 5

GHR

1 - BW x 6 (First 3 without cheating at all, #3 was a little bit of momentum, though.)
2 - BW x 5 (First 2 w/o cheating)
3 - BW x 5 (First 1 w/o cheating)
(For these I'm doing controlled negatives, and using a hand to get past the sticking point on positive. When I say cheating, I'm not talking explosive pushup into a GHR. Just wanted to clarify that)

Good Mornings

1 - 155# x 5
2 - 165# x 8
3 - 185# x 6
4 - 195# x 5

Quick GPP finisher

3 Sets of the following with minimum rest in between circuits (about 1 minute till I could breathe again, lol) and no rest in between exercises in circuit:

Jump rope 1 minute @ approx 150 jumps/min
Burpees x 10
Wall Sit (Electric chair, or whatever you want to call it) for 1 minute
Jump Squats x 10

 

[ronin0352]

Press​

Warm Up

Elliptical machine - 6 minutes @ lvl 6 ~ 125spm

Push Press

Warm-up sets
1 - Bar x 20
2 - 115# x 10

Work sets
1 - 185 x 5
2 - 195 x 3
3 - 205 x 3
4 - 215 x 2
5 - 225 x 1 (Failed first attempt, tried again immediately & succeeded) PR
6 - 235 x 0 (2 failed attempts, should have started higher, may have got this)
7 - 195 x 3

Flat DB Press

1 - 100# x 3
2 - 100# x 5
3 - 100# x 5

Dips
On the stupid assistance machine again, but made MAJOR progress here.

1 - 100# x 8
2 - 85# x 8
3 - 70# x 5
4 - 70# x 5
5 - 55# x 5

Cool down

Elliptical Machine - 12 minutes @ lvl 5 ~ 110spm.

 

[ronin0352]

Squat​

Three days straight testing 1RMs makes me wonder if I could have done better on these, but I wanted to get this done before leaving for Vegas tonight. I'll edit my original post after this with my current #s so I have something to go against.

Warm Up

Burpees x 10
Elliptical Machine - 3 minutes @ 140-150spm (1.5 minutes on lvl 12, 1.5 minutes on lvl 15)
Short & sweet warm up. Kind of crunched for time, but didn't want to try without warming up. I didn't like the results last time I tried that.

Squats

Warm-up sets
1 - 225 x 10
2 - 315 x 5

Work sets
1 - 365 x 2
2 - 385 x 1
3 - 405 x 1 (Form didn't quite feel right on this one, so I decided I needed to do it again)
4 - 405 x 1 (Form felt better this time. I tried recording but the camera stopped as I was getting set)
(Put on the belt)
5 - 415 x 1 (1st try failed, mind wasn't in it. 2nd attempt succeeded but felt crappy. Video verified that)

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/L5EkylSITrE&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/L5EkylSITrE&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

6 - 365 x 3
7 - 365 x 2

Zercher Squats

1 - 265 x 6
2 - 295 x 2
3 - 315 x 1

<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/ifjqVCIDwWQ"> </param> <embed src="http://www.youtube.com/v/ifjqVCIDwWQ" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>

4 - 365 x 1 PR

<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/6DZGy0w2dy8"> </param> <embed src="http://www.youtube.com/v/6DZGy0w2dy8" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>

5 - 315 x 2

 

[ronin0352]

Shit, just realized I need to test my power clean and box squat 1RM when I get back from vacation too. Damn, guess I'll do that the Tuesday or Wednesday after I get back.

**This is a reminder to me and will get deleted once I do it.**

 

[ronin0352]

Doesn't have shit to do with training, but here's a pic of me holding my daughter with Dana. Also got one with Stitch after the weigh-ins.

**Image removed due to some douchebag talking shit and mentioning my daughter in a PM**

On a more training-related note, we went to the buffet last night and if it was any indication of the food here, I'm gonna have a hard time sticking to any kind of decent diet.:icon_sad: The only "greens" to be found were salad (90% iceberg) and stuffed cabbage. Obviously, I'm not going back there...well, maybe I'll give them a shot for breakfast and see if that's any better. Anyone with more experience in Vegas have any recommendations?

 

[ronin0352]

Couple more pics:

With Stitch & his grandson
**Image removed due to some douchebag talking shit and mentioning my daughter in a PM**

With Gray Maynard
**Image removed due to some douchebag talking shit and mentioning my daughter in a PM**

Chuck & Goldie onstage for the Q & A session
**Image removed due to some douchebag talking shit and mentioning my daughter in a PM**

I'm posting these here only cause I don't give half a fuck about "The Heavyweights" but I'm having a good time here & wanted to share.

Oh, and I know I look pretty bad, but give me some credit, I'd been up for well over 30 hours already.

 

[ronin0352]

Pull​

On vacation, but had the time & urge to go to the rec center here in Durango, plus the g/f wanted to go swimming.

Warm Up

Elliptical Machine - 6 minutes @ lvl 10, inclination 20, 110-120 spm

Dead Lift

Warm-up Sets
1 - 225# x 15
2 - 315# x 10

Work Sets
1 - 405# x 5
2 - 425# x 3
3 - 435# x 3 (Hitched on last one, reduced weight for next set)
4 - 425# x 3
5 - 425# x 3

BOR

1 - 225# x 5
2 - 225# x 5
3 - 225# x 4 (Focus Lapsed)
4 - 225# x 5
5 - 225# x 5

Stiff-legged DL (on step)

1 - 315# x 5
2 - 315# x 5
3 - 315# x 5

DB Rows

1 - 100# x 8/arm
2 - 100# x 8/arm
3 - 100# x 8/arm

Squat

Just wanted to do a light set since I probably won't get the chance to lift again this week.
225# x 12

 

[ronin0352]

Clean/Pause squats​

I needed to figure out about where I am on these before I start smolov. Haven't done cleans since high school, and not sure if I was doing them right back then. I have never done box squats before, and still haven't. There are no boxes at my gym, and the benches are not low enough for me to get even parallel. So after talking to the gym employee who used to be a competitive powerlifter (on what level I don't honestly know) I decided to do pause squats instead.

Warm Up

Elliptical Machine, 5 minutes @ lvl 12, about 120 spm.

Cleans

Warm up set
1. 70kg x 6
Work sets (basically just singles)
1. 90kg x 1
2. 100kg x 1
3. 110kg x 0 (2 attempts, not even close)
4. 100kg x 1
5. 100kg x 1
6. 100kg x 1

Pause Squats

Warm up sets
1. 135# x 8
2. 135# x 8

Work sets
1. 225# x 5
2. 275# x 5
3. 275# x 5
4. 315# x 3
5. 315# x 3

OH Squats

Wanted to try these since this is another exercise I've never done. These suck!
I couldn't even do them correctly with the bar. Kept rocking forward on my toes. Anyone have tips to help me out here? I used a body bar (yeah, yeah, I know) and could barely do them. I think it's definitely a hip flexibility issue. Definitely something to work on. Also felt some pull in the bad shoulder so I will be taking it VERY easy with these for a while too.

 

[ronin0352]

I wish I always had 2 hours to spend at the gym. Vacation is nice, too bad this is the last day.

Press​

Warm Up​

Extra warm up today, including rehab/prehab for shoulders. Partially because they're a little stiff from cleans, & partially cause I was planning to get under the bar for real bench presses for the first time since surgery today.

Elliptical Machine - 8 minutes @ lvl 8 & 120+ spm (Put extra effort into the arm attachments since this is a pull day, but it was good to work out some stiffness from yesterday's workout too.)

Lying outer rotation

1 - 15# x 15
2 - 15# x 15

Cubans

1 - 25# x 10
2 - 20# x 20

BO Lateral Raises

1 - 20# x 20

BO Front Raises

1 - 20# x 20

SOHP

1 - Bar(20kg) x 30

Bench Press

Warm-up sets
1 - 135# x 10
2 - 185# x 5

Work sets
1 - 225# x 3 (Good thing I asked for a spot. Really shaky to start off with.)
2 - 205# x 5 (Felt a little better)
3 - 205# x 3 (Gonna stick with this for today. Depressingly low #s, but it's a start)
4 - 205# x 3
5 - 205# x 3
6 - 205# x 3
7 - 205# x 3
8 - 205# x 3

Push Press

1 - 185# x 3
2 - 185# x 3
3 - 185# x 3
4 - 185# x 3
5 - 185# x 3

Core/cardio rounds

Jump rope x 1 minute (~150 jumps/min pace & add 10 seconds for a miss. Also done barefoot for extra incentive not to miss.:icon_chee)
Kneeling ab wheel rollouts x 10
Supermans x 15
Hanging leg raises x 10 (Not actually hanging from bar overhead, but contraption on dip station where you support yourself on your elbows. )

Do circuit with no rest between exercises & minimal rest between circuits was the plan. I actually did 3 circuits with no rest, then rested 2 minutes before performing one more circuit for a total of 4.

 

[ronin0352]

Light Conditioning/Active Recovery​

DOMS is kicking my ass today. Instead of following my first (lazy) desire to go back to bed and skip the gym today, I decided to keep it light, low intensity stuff. (Still work up a good sweat though.)

Elliptical

30 minutes on lvl 10 @ 100spm pace. avg HR was around 145-150 with the peak at 166 about a minute before the end.

Magic 50 (but not)

In keeping this light (burpees kick my ass still) I substituted 50 jump rope turns for the 10 burpees on each cycle.

Like I said, light day. I am still hurting from the last 2 days & I'm planning to attempt to pull 220kg (484#) tomorrow and record it for the PR for Graedy thread. Early I know, but since I'm going to start Smolov Monday I figured I'd better do it now.