Ronin's Unbeaten Path

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Squat​

Back Squat

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

Work Sets
1 - 405 x 2
2 - 405 x 2
3 - 405 x 2
4 - 405 x 2
5 - 405 x 2
6 - 405 x 2
7 - 405 x 2
8 - 405 x 2
9 - 425 x 1
10 - 445 x 0 (I really need to take my bands to the gym and try to work on that damn sticking point)
11 - 315 x 5
 
Yeah, that's true, but anytime I go heavy I REALLY slow down in the same spot every time. Probably just a little below halfway up. I'm going to attempt to get my g/f to come to the gym with me next week with the video camera.
 
PULL​

Dead Lift

Warm-up Sets
1 - 70kg x 6
2 - 120kg x 5
3 - 150kg x 4
4 - 170kg x 3
5 - 190kg x 2

Work Sets
1 - 215kg x 1
2 - 215kg x 1
3 - 215kg x 1
4 - 215kg x 1
5 - 215kg x 1
6 - 215kg x 1
7 - 215kg x 1
8 - 215kg x 1
9 - 215kg x 1
10 - 215kg x 1

BOR

W/U - 185 x 5
1 - 285 x 5
2 - 285 x 5
3 - 285 x 5
4 - 285 x 5

Good Mornings

W/U - 135 x 5
1 - 235 x 5
2 - 235 x 5
3 - 235 x 5
4 - 235 x 5

***Felt really good, despite tearing a callus on my little finger on my next to last warm up set of DL. Doing DOH grip till then, changed to switch grip for last warm up and all work sets.:(***
 
Push​

SOHP

Warm-up Sets
1 - bar x 25
2 - 95 x 8
3 - 125 x 5
4 - 145 x 2

Work Sets
1 - 165 x 5
2 - 165 x 5
3 - 165 x 5
4 - 165 x 5
5 - 165 x 5
6 - 185 x 1

*This was the end of this workout being decent, I wasn't worth a shit after this*

DB Bench

Warm-up Sets
1 - 50 x 15
2 - 75 x 5

Work Sets
1 - 105 x 5
2 - 105 x 5
3 - 105 x 5
4 - 105 x 4 (Ground out #4, didn't even attempt a 5th rep)
5 - 105 x 3 Like ^^ that again :(

*Plan was 105 x 5 x 5.*

Incline BB Bench

Warm-up - 135 x 8

Work
1 - 195 x 4
2 - 185 x 4
3 - 175 x 5
4 - 175 x 4
5 - Fuck it. I can't get in the groove with these today, I bailed. Plan was 195 x 5 x 5. Epic Fail

*shoulder prehab*​
Cubans / BO Laterals

1 - 15 x 25 / 15 x 20
2 - 15 x 25 / 15 x 15
**Left shoulder kept popping on the Cubans...weird, especially considering my right is the "bad" one**

External Rotation w/ cable

1 - 20 x 15
2 - 20 x 20

EDIT:
Anyone recall the name of those band stretching videos Standard posted a while back? I get a shitload of results just typing that in, and I can't remember who did those, but I would like to re-watch and try to do them.
 
Grip​

Finally got to try out my new toys (and be humbled by them) today! Not much of a training session, just trying to get an idea of where I am with them.

Rolling Thunder

1 - 100 x 1
2 - 200 x 0
3 - 145 x 1
4 - 155 x 1
5 - 165 x 0
6 - 160 x 1
7 - 160 x 1 (barely)
8 - 155 x 1
9 - 145 x 4

Hub-pinch

1 - 20 x 1
2 - 30 x 1
3 - 40 x 0
4 - 35 x 1
5 - 37.5 x 1
6 - 40 x 1 Right/0 Left
7 - 35 x 3

Conditioning​

Jump Rope

2 minutes @ approx 120 spm
**Knees weren't liking this today, so switched to the elliptical**

Elliptical Machine

15 minutes @ lvl 10 about 110 spm
10 minutes HIT - work @ lvl 10/>200 spm, rest @ lvl 5/~90 spm
 
Squat​

**Went a bit heavy on the warm-up today, cause I wanted to get a video of my sticking point that I'm trying to focus today's efforts on. I also have never actually done box squats, or as it is in my gym (no boxes) bench squats:icon_neut**

Box Squats

(Regular squats)Warm-up Sets
1 - 135 x 5
2 - 225 x 5
3 - 315 x 3
4 - 365 x 2
5 - 405 x 1 *Video*

Work Sets
1 - 225 x 6 *Video*
2 - 225+ x 3 (The + indicates bands)
3 - 275+ x 2
4 - 315+ x 2
5 - 315+ x 2
6 - 315+ x 2
7 - 315+ x 2
8 - 315+ x 2
9 - 315+ x 2 *Video*

**Maybe have done an extra set. I thought I was done but had a blank spot on my log sheet, so I did one more just in case**

RDL

1 - 225 x 8
2 - 275 x 5 (Grip strength is sapped from yesterday...drop weight to focus on PC)
3 - 225 x 8

GHR

x1:icon_lol:

*I wanted to do some of these, but both legs cramped right as I finished the first rep. After working it out I realized that it was time to go home and get ready for work. That's the only thing I don't like about training before work, taking more time is not an option*

EDIT:

Oops, posting the video would be helpful I suppose, lol

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Hey - looks good man. The box squats by themselves won't help as much as the box+bands, so stick with those. On the box squats, you might want to practice sitting back just a little more - your knees are pretty forward when you hit the box (bench), and when you're driving back up.

If you can sit a little further back (and inch or two) you'll get more hamstring recruitment, which ought to help you jump through that sticking point.

One other thing I'd try would be 3/4 dead squats or bottom-position squats. Put the stops in about 3/4 down, just below your normal sticking point, and set the bar on them. Then get into position under the bar and come up from a dead stop.

Let me know what you think, and great job on the squats!
 
Thank you sir. I will make a note of this for next week.
 
Pull​

Dead Lift (from deficit, with bands)

Warm-up Sets
1 - 70kg x 5
2 - 100kg x 5
3 - 120kg x 3
4 - 140kg x 2

Work Sets
1 - 150kg x 2
2 - 150kg x 2
3 - 150kg x 2
4 - 150kg x 2
5 - 150kg x 2
6 - 150kg x 2
7 - 150kg x 2
8 - 150kg x 2
9 - 150kg x 2
10 - 150kg x 2 (Recorded)

**Messed around a lot with these, trying to get the bands setup somehow. Tried on a couple 150# DB's among other things. (Horrible idea, BTW. One time the bands pulled the DBs under the plates and I had to used a bar with ~330lbs to roll the DB out of the way:icon_neut After that, I tried attaching to the weight stand, but it's at an angle, so didn't provide the correct resistance. This is the setup used in the one I recorded. You can see I also added height to the deficit to try to increase the tension from the bands. I don't know what to do here, but if I can't figure out something I'll just stick with the snatch grip, cause I don't feel like I got any real work from these in any setup I tried.:icon_sad:

Good Mornings

Warm-up Sets
1 - 135 x 5
2 - 185 x 3
3 - 225 x 2

Work Sets
1 - 245 x 5
2 - 245 x 5
3 - 245 x 5
4 - 245 x 5
5 - 245 x 5 (Recorded)

**Did an extra set of these cause the genius kid I asked to record one hit the wrong button to record set #4 and ended up only recording me re-racking the bar:rolleyes: So I did an extra set, with very little rest, and I think a couple reps suffered in ROM because of this.**

BOR

*Between attempting to set up my bands so many times and the extra set of GMs, I did these with only about a minute rest between so I could squeeze them all in. ROM suffered again. I think I would have been better off doing 2 sets with good ROM than 4 with the ROM suffering

Warm Up - 225 x 5

Work
1 - 285 x 5
2 - 285 x 5
3 - 285 x 5
4 - 285 x 5 (Recorded)

**I'll post all the above mentioned videos after my connection stops acting up.**
 
GPP/Conditioning​

WOW! I suck.:icon_lol:

GPP #2
30s Burpees
30s Jumping Jacks
30s Split Jumps
30s Burpees
30s Jumping Jacks
30s Mountain Climbers

--Supposed to be 5 rounds, with 30 seconds rest between. I haven't been doing any conditioning lately, so I figured I should shoot for 3 rounds. I got 2:( And I was suckin wind hard afterward. I decided that instead of failing miserably at taking the GPP drills directly out of the book, I'm going to make some of my own that are a little easier to ease into it.

Core Circuit

5 x Kneeling Ab Wheel Rollouts (Still can't get them standing:()
10 x Supermans
15 x 4-count scissorkicks

3 circuits w/ approx 1 min rest between

Elliptical

10 minutes @ level 8 ~ 110spm
--Only took about a minute and a half to get my heart rate back up to 160, lol.
 
Push​

Flat Bench

Warm-up Sets
1 - bar x 25
2 - 135 x 5
3 - 185 x 3
4 - 225 x 2

Work Sets
1 - 245 x 3
2 - 265 x 2
3 - 245 x 3
4 - 245 x 3
5 - 245 x 3
6 - 245 x 3
7 - 245 x 3
8 - 245 x 3
9 - 245 x 3
10 - 245 x 3

Unilateral DB OHP

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

Work Sets
1 - 75 x 5
2 - 75 x 5
3 - 75 x 5
4 - 75 x 4

Incline BB Bench

Warm-up Sets
1 - bar x 20
2 - 135 x 8

Work Sets
1 - 185 x 5 **Figured out what my problem was last week on the last rep of this set. Had 4 easy reps and the bar path got off on the last rep and I barely got it up.**
2 - 185 x 5
3 - 185 x 5
4 - 185 x 5


--Prehab stuff - gonna just do external rotations with a couple 25# DBs out here at work throughout the night.--
 
Damn

I feel like shit. I spent all night last night convincing myself I was having an off day, not getting sick. Tonight I feel like someone dropped a piano on me. I was planning on doing some grip work & light conditioning today, instead I slept for almost 8 hours. Hopefully I can take it easy out here at work tonight and feel better for squat day tomorrow.
 
Here's the video from Monday:
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Squat​

Back Squat

Warm-up Sets
1 - 135 x 5
2 - 225 x 5
3 - 315 x 5
4 - 365 x 3

Work Sets
1 - 425 x 1
2 - 435 x 1
3 - 435 x 1
4 - 435 x 1
5 - 435 x 1
6 - 435 x 1
7 - 435 x 1
8 - 435 x 0 (Couldn't focus before unracking, tried it anyway. had to dump it:redface:)
9 - 425 x 1
10 - 425 x 1

***Stick a fork in me. I would have liked to do some assistance stuff today, but considering how I feel, I'm happy I felt up to hitting the gym at all anyway. Opinions? Was it stupid to push it today? Should I have just slept the extra couple hours? I'm not sorry I went, my symptoms are basically sinus congestion & sore throat. If I had any issues with my chest/breathing I would have skipped it, but the only symptom below the neck was a sore back. Feels like I really need to see a chiropractor, which I may do if it still feels this way on Monday.***
 
I would've lifted, too. Doesn't make it the right call, but darn it, it's my call.

When I'm sick (which has been like...twice in the past few years...ever since I started eating good I pretty much stopped getting sick), it always make me feel better to be active.
 
XTrainer said:
I would've lifted, too. Doesn't make it the right call, but darn it, it's my call.

When I'm sick (which has been like...twice in the past few years...ever since I started eating good I pretty much stopped getting sick), it always make me feel better to be active.
Click to expand...

Good to know. I figured I'd have plenty of company here in my decision to lift sick, lol.
 
Pull​

ME Dead Lift

Warm-up Sets
1 - 70kg x 8
2 - 120kg x 5
3 - 170kg x 3
4 - 200kg x 1

Work Sets
1 - 220kg x 1
2 - 220kg x 1
3 - 220kg x 1
4 - 220kg x 1
5 - 220kg x 1
6 - 220kg x 1
7 - 220kg x 1
8 - 220kg x 1
9 - 220kg x 1
10 - 220kg x 1

BOR

1 - 275 x 5
2 - 275 x 5
3 - 275 x 5

Good Mornings

1 - 255 x 5
2 - 255 x 5

--Baby was having a rough morning, so I ended up not getting enough sleep. Went to bed 1 hour late, so I slept and extra 1/2 hour. Had to rush the session a little, which is the reason for only 3 sets of BOR and 2 of GMs. Still felt pretty good about it. Still not 100% from the cold, but feeling MUCH better--
 
Hey, am I thinking of someone else, or are you the one who said you were going to start doing Ross-style GPP?
 
Yeah, I tried starting to ease into it Tuesday, then started getting sick Wednesday, and could hardly breathe on Thursday which was supposed to be my next day. I'll probably go tomorrow and do a little light conditioning tomorrow, but that will depend on whether or not I can breathe.
 
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