Ronin's Unbeaten Path

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Bent the Yellow nail last night, didn't get a pic, but I will try to remember tomorrow or sometime when I am home.
 
Pull​

Dead Lift

Warm-up Sets
1 - 70kg x 10
2 - 120kg x 5

Work sets
1 - 170kg x 5
2 - 180kg x 5
3 - 190kg x 5
4 - 200kg x 3
5 - 210kg x 1
6 - 210kg x 2 (+1 rep PR)
7 - 170kg x 5

Pull Ups

1 - 85 x 10
2 - 40 x 4
3 - 70 x 5 (5 second pause per rep)
4 - 70 x 1 (Hold top position for 8 seconds.)
**Abs still sore from Friday, definitely affected my ability to do shit on pull ups**

DB Rows

1 - 140 x 5
2 - 140 x 5

***Ran out of time. Wanted to get another set or two of DB rows in, but couldn't. Oh well, the DLs kicked my ass and I feel pretty good about this workout.***:D
 
Press​

SOHP

Warm-up Sets
1 - Bar x 25
2 - 95 x 10

Work Sets
1 - 155 x 5
2 - 155 x 5
3 - 155 x 5
4 - 155 x 5
5 - 165 x 4

DB Flat Bench

1 - 90 x 5
2 - 95 x 5
3 - 100 x 5
4 - 100 x 4 (Don't know what happened here. Focus problem, not strength:rolleyes:)
5 - 100 x 5

1-Arm DB OHP

1 - 55 x 5
2 - 70 x 5
3 - 75 x 4
4 - 80 x 3

Incline Bench
*1st time trying this since surgery with significant weight. Not very sturdy, I could feel my right elbow wobbling when I started pushing hard.*

1 - 135 x 8
2 - 185 x 2
3 - 185 x 3
4 - 185 x 3
5 - 195 x 1

Cubans

1 - 25 x 12
2 - 25 x 12

Wanted to do more Cubans, but ran short on time. Think I need to start doing them as a warm up on Press days.
 
Well, I just ordered Precision Nutrition. I figure it's time I made a more concentrated effort at losing some of this "non-functional weight" (read-fat) since my shoulder is coming along all right.

I don't plan on changing my lifting, but I do need to get back to doing some conditioning on my non-lifting days. At least some of them. Unfortunately, that will have to wait till Saturday. A couple friends of mine had a baby yesterday and I told them I would stop by tomorrow, so that pretty much eats up my time before heading out to work.
 
Squat​

Back Squats

Warm-up Sets
1 - 135 x 12
2 - 225 x 8
3 - 315 x 5

Work Sets
1 - 405 x 3
2 - 405 x 3
3 - 405 x 3
4 - 405 x 3
5 - 405 x 3
6 - 425 x 1

Front Squats

1 - 135 x 5
2 - 225 x 5
3 - 225 x 5
4 - 225 x 5

RDL

1 - 225 x 12
2 - 315 x 5
3 - 315 x 6 (DOH grip strength became an issue. Lowered weight for next set)
4 - 275 x 6

**Pretty good workout today. Got my DoWin Rogues delivered finally today and tried them out. Not 100% sure what I think of them yet. I MIGHT try to pull in them on Monday, but I may just stick with the wrestling shoes for that.**
 
Pull​

Dead Lift

Warm-up Sets
1 - 70kg x 10
2 - 120kg x 8
3 - 170kg x 5

Work Sets
1 - 190kg x 2
2 - 200kg x 1
3 - 210kg x 1
4 - 220kg x 1 (+10kg/22lbs PR)
5 - 220kg + 15 lbs x 1 (+37lbs PR) **Somehow I just knew, and really wanted, to pull 500 lbs today. Felt great**
6 - 200kg x 3
7 - 200kg x 3
8 - 200kg x 3 (Hitched the last one)

BOR

1 - 225 x 5
2 - 225 x 5
3 - 225 x 5
4 - 225 x 5
5 - 225 x 5


Elliptical

8 minutes @ level 8 ~130spm/2 minutes @ lvl 4 ~100spm
 
Well done

*starts slow clap*


*looks around*



well this is awkward...

*starts small talk*

so how are things?
 
LOL, thanks man. Things are going well. Our rig is being moved right now so I have an unplanned (& unfortunately unpaid) week off, so I got a good night's sleep before work today. Then I couldn't find my workout logbook and asked my g/f about it. She said, "I don't know where it is, the baby was playing with it last night." So by the time I searched for it for a half an hour without finding it I was highly aggravated by the time I got to the gym. This of course set up a pretty nice PR on bench for me :D
 
Press​

Flat Bench

Warm-up Sets (Done with only about enough rest between sets to add weight)
1 - Bar x 25
2 - 135 x 12
3 - 185 x 8

Work Sets
1 - 225 x 3
2 - 245 x 2
3 - 265 x 1 (already a PR, felt easy, so went for another one)
4 - 285 x 1 (+40 lbs PR)
5 - 225 x 5
6 - 225 x 5
7 - 225 x 5

SOHP

Warm-up Sets (Done with only about enough rest between sets to add weight)
1 - Bar x 25
2 - 95 x 10

Work sets
1 - 135 x 5
2 - 155 x 5
3 - 155 x 5
4 - 155 x 5

Unilateral DB Flat Bench

Warm Up - 60 x 12

Work Sets
1 - 90 x 5
2 - 90 x 5
3 - 90 x 5
4 - 90 x 5
5 - 90 x 3 left/4 right (Gave out on this last set. Maybe should have taken a longer break between sets or something, I'm not sure.)

Unilateral DB Push Press
**I only call it a push press because I used a little shoulder rocking, so it wasn't strict. But I didn't use any leg drive**

1 - 60 x 5
2 - 70 x 5
3 - 75 x 3
4 - 80 x 3
5 - 90 x 1
 
Squats​

Back Squat

Warm-up Sets
1 - 135 x 12
2 - 225 x 8
3 - 315 x 5

Work Sets
1 - 405 x 1
2 - 425 x 1
3 - 445 x 1
4 - 455 x 1 (With belt)
5 - 465 x 1 (With belt again -- 20# PR)
6 - 355 x 5
7 - 355 x 5
8 - 355 x 5

Stiff-legged Dead Lift

1 - 120kg (264#) x 8
2 - 120kg (264#) x 8
3 - 120kg (264#) x 8

**Felt really good about this workout, but after only 2 exercises, I was SPENT. I'm still wiped out from it too.
 
Pull​

Dead Lift

Warm-up Sets
1 - 70kg x 8
2 - 120kg x 5
3 - 160kg x 5

Work Sets
1 - 180kg x 5
2 - 180kg x 5
3 - 180kg x 5
4 - 180kg x 5
5 - 180kg x 5
6 - 190kg x 2
7 - 200kg x 2
8 - 210kg x 1

DB Rows

1 - 120# x 5
2 - 130# x 5
3 - 140# x 5
4 - 150# x 3
5 - 150# x 3

Rack Pulls
**Had to take a couple of 100# plates to stand on, otherwise the lowest setting put the bar at the top of my kneecap, this way it was just below**

1 - 405# x 3
2 - 405# x 3

--Ended the workout here cause of time, but my grip was shot at this point anyway.--
 
Push​

SOHP

Warm-up Sets
1 - bar x 25
2 - 95 x 8
3 - 115 x 5

Work Sets
1 - 155 x 5
2 - 155 x 5
3 - 155 x 5
4 - 155 x 5
5 - 155 x 5
6 - 165 x 2
7 - 175 x 1
8 - 205 x 1 (+20# PR)

DB Bench

Warm-up Sets
1 - 50 x 10
2 - 75 x 5

Work Sets
1 - 100 x 5
2 - 100 x 5
3 - 100 x 5
4 - 100 x 5
5 - 100 x 5
6 - 110 x 2

BB Incline Bench

1 - 185 x 5
2 - 205 x 2
3 - 225 x 1 (30# PR) **Went up easy Probably had another 20+ lbs in me, but didn't want to push the shoulder. I love these "born-again newbie gains"
 
Good work. Congrats of graduating from bench suckage. I'll be there someday.

You'll love PN. Let me know if you want help building conditioning into your routine. I've had a lot of practice at fitting effective conditioning into minimal amounts of time.
 
Thanks X. I may just do that. I'm gonna start off trying to just do Ross's GPPs & challenges on Tues & Thurs (Maybe Sat too) once things settle down a little. I don't even think I'm gonna be able to hit the gym at all next week though. G/F's having surgery and the baby is gonna be a handful. I'm going to the gym tomorrow to get this week's squat day in before it.
 
Squats​

Back Squats

Warm-up Sets
1 - 135 x 15
2 - 185 x 8
3 - 225 x 5
4 - 315 x 2

Work Sets
1 - 375 x 5
2 - 375 x 5
3 - 375 x 5
4 - 375 x 5
5 - 375 x 5
6 - 395 x 2
7 - 415 x 1
8 - 435 x 1

RDL

1 - 225 x 8
2 - 275 x 5
3 - 275 x 5
4 - 295 x 5
5 - 315 x 3

Reverse Hypers

1 - BW x 10
2 - 25 x 6
3 - 25 x 6

*kinda liked these reverse hypers. I'd never done them before.

**Pretty worn out after this workout, but I think a big part of that is mental due to my day starting off completely fucked up. Woke up an hour early to go take a "random UA" required by my work. I got there like 5 minutes after they closed for lunch, and had to sit around waiting for almost an hour. Do they really deserve an hour lunch when they only work a 6 hour day (5 after you take out the hour lunch)? I don't fuckin think so. It took a great amount of restraint not to tell them to all go fuck off and die in a giant fire.**
 
Guess I should mention that I'm taking this week off before the start of the DL contest. Partially because of that, but mainly because my g/f had her gall bladder removed and can't take care of the baby by herself till she's healed up and they discontinued the daycare at my gym:( Sleeping and eating a lot this week and resting up for a bit.
 
Fuck it, it's been a week!

Pull​

DL

Warm-up Sets
1 - 70kg x 8
2 - 120kg x 5
3 - 170kg x 3

Work Singles
200kg x 1 x 5
210kg x 1 x 5

BOR

Warm-up Sets
1 - 185 x 5
2 - 225 x 5

Work Sets
1 - 275 x 5
2 - 275 x 5
3 - 275 x 5
4 - 275 x 5

**Ran out of time. Couldn't do good mornings, will do Monday after DE DL**
 
Pull​

Snatch-Grip DL (DE)
**These really suck. First time ever doing them, I was afraid that 60% of 1RM would be too light for a bunch of doubles. I was wrong.**

Warm-up Sets
1 - 70kg x 5
2 - 100kg x 5
3 - 120kg x 3

Work Sets
1 - 140kg x 2
2 - 140kg x 2
3 - 140kg x 2
4 - 140kg x 2
5 - 140kg x 2
6 - 140kg x 2
7 - 140kg x 2
8 - 140kg x 2
9 - 140kg x 2
10 - 140kg x 2

Good Mornings

Warm-up Sets
1 - 135 x 5
2 - 185 x 5

Work Sets
1 - 225 x 5
2 - 225 x 5
3 - 225 x 5
4 - 225 x 5

**I don't think I was getting full ROM on these due to SGDL wearing out my low back/hips. I will lower weight next time I think if it feels the same.**

BOR

Warm-up Sets
1 - 185 x 5
2 - 225 x 5

Work Sets
1 - 275 x 5
2 - 275 x 5
3 - 275 x 5
4 - 275 x 5

**Again, hips/glutes seemed to be the limiting factor here. That's why weight wasn't increased from last workout :(**
 
Videos from squatting at end of Smolov (8-29) I'm a little slow, I know. Didn't even get any of my current PR either, but here's what I got then:

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Push​

Flat Bench

Warm-up Sets
1 - 135 x 12
2 - 185 x 8
3 - 225 x 2

Work
1 - 235 x 3
2 - 235 x 3
3 - 235 x 3
4 - 235 x 3
5 - 235 x 3
6 - 235 x 3
7 - 235 x 3
8 - 235 x 3

Unilateral DB OHP

Warm-up Sets
1 - 35 x 15
2 - 55 x 8

Work Sets
1 - 70 x 5
2 - 75 x 5
3 - 80 x 3
4 - 85 x 2
5 - 75 x 5

Incline Bench

1 - 185 x 5
2 - 205 x 3
3 - 205 x 3
4 - 205 x 3
5 - 205 x 3
6 - 135 x 8

Face Pulls
**Shoulder rehab/prehab**

1 - 40 x 10
2 - 50 x 10
3 - 50 x 12
4 - 40 x 15

--Felt ok, not great though. Really struggled with the incline bench:(--
 
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