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Ronin's Unbeaten Path

Discussion in 'Training Logs' started by ronin0352, Jun 4, 2008.

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  1. ronin0352 Lift, Eat, Sleep, Repeat

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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.
     
  2. ronin0352 Lift, Eat, Sleep, Repeat

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    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
     
  3. ronin0352 Lift, Eat, Sleep, Repeat

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    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.
     
  4. ronin0352 Lift, Eat, Sleep, Repeat

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    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.
     
  5. ronin0352 Lift, Eat, Sleep, Repeat

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    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.**
     
  6. ronin0352 Lift, Eat, Sleep, Repeat

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    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
     
  7. Standard Too dumb to learn, too stubborn to quit

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    Well done

    *starts slow clap*


    *looks around*



    well this is awkward...

    *starts small talk*

    so how are things?
     
  8. ronin0352 Lift, Eat, Sleep, Repeat

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    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
     
  9. ronin0352 Lift, Eat, Sleep, Repeat

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    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
     
  10. ronin0352 Lift, Eat, Sleep, Repeat

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    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.
     
  11. ronin0352 Lift, Eat, Sleep, Repeat

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    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.--
     
  12. ronin0352 Lift, Eat, Sleep, Repeat

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    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"
     
  13. XTrainer Red Belt

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    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.
     
  14. ronin0352 Lift, Eat, Sleep, Repeat

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    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.
     
  15. ronin0352 Lift, Eat, Sleep, Repeat

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    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.**
     
  16. ronin0352 Lift, Eat, Sleep, Repeat

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    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.
     
  17. ronin0352 Lift, Eat, Sleep, Repeat

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    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**
     
  18. ronin0352 Lift, Eat, Sleep, Repeat

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    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 :(**
     
  19. ronin0352 Lift, Eat, Sleep, Repeat

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    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:

    <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/_D0n1UxMQB4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/_D0n1UxMQB4&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>
     
  20. ronin0352 Lift, Eat, Sleep, Repeat

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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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