Ronin's Unbeaten Path

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Grip Work​

Rolling Thunder

Warm-up - 100 x 8

1 - 152 x 5 *Hard as hell, meant to do around 145, but forgot to add the weight of the Rolling Thunder & loading pin. No way I would have finished the sets/reps with this weight*
2 - 142 x 5
3 - 142 x 5
4 - 142 x 5
5 - 142 x 5

Hub Pinch

1 - 30 x 5
2 - 30 x 5
3 - 30 x 5
4 - 30 x 5
5 - 30 x 5


Conditioning​

Elliptical Machine

15 min @ lvl 8 ~ 110spm.
***This was a joke. Never got my HR over 150, but couldn't breathe. Intended to do 30 minutes, but had to stop @ 15. I really need to get over this damn cold.***
 
Push​

SOHP

Warm-up Sets
1 - bar x 25
2 - 95 x 12
3 - 135 x 5
4 - 155 x 1
5 - 165 x 1
6 - 175 x 1

Work Sets
1 - 175 x 4
2 - 175 x 4
3 - 175 x 4
4 - 175 x 3
5 - 175 x 3
6 - 175 x 3
7 - 175 x 3
8 - 175 x 2

**Planned a 5x5, but couldn't get 1x5, so decided to switch to 6x4, failed on #4 the 4th set so switched to 8x3, failed on #3 on the 8th set so I decided I still suck at this lift...:redface:**

DB Flat Bench

Warm-up Sets
1 - 50 x 15
2 - 75 x 8
3 - 90 x 3

Work Sets
1 - 105 x 5
2 - 105 x 4 *Lost mental focus on last one. Had the strength to push it, but couldn't stabilize it*
3 - 105 x 5
4 - 105 x 5
5 - 75 x 11

Seated OHP

1 - 155 x 5
2 - 155 x 5
3 - 155 x 3

"Triceps Thingies"

1 - 45 x 8
2 - 50 x 5
3 - 55 x 6 **These might take a little getting used to**
 
Squats​

Back Squat

**Worked up to about a 95% single as warmup for box squats**
1 - 135 x 8
2 - 225 x 5
3 - 315 x 5
4 - 405 x 2
5 - 435 x 1
6 - 315 x 5

Box Squats

1 - 365 + bands x 1 (Too much for DE)
2 - 335 + bands x 2
3 - 335 + bands x 2
4 - 335 + bands x 2
5 - 335 + bands x 2
6 - 335 + bands x 2
7 - 335 + bands x 2
8 - 335 + bands x 2
9 - 335 + bands x 2
10 - 335 + bands x 2

OH Squats

**1st attempt @ this exercise. I will be leaving the weight alone until I feel more comfortable with form**

1 - Bar (20kg) x 8 **felt ok
2 - 40kg x 5
3 - 40kg x 5
4 - 40kg x 5
5 - 40kg x 5


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Can anyone give me some input on the box & OH squats in the above video? Both are new movements & I'm really uncertain on form. Any help greatly appreciated.
 
No, I hadn't..after skimming that I think I still need to tighten up a little and stop with the little rocking when I actually sit on the bench (And get a box that's low enough instead of using the bench, which is actually why I put off doing these so long to begin with.) Thank you X.

Any opinion on the OHS?
 
ronin0352 said:
No, I hadn't..after skimming that I think I still need to tighten up a little and stop with the little rocking when I actually sit on the bench (And get a box that's low enough instead of using the bench, which is actually why I put off doing these so long to begin with.) Thank you X.

Any opinion on the OHS?
Click to expand...

I don't box squat myself, but yeah, I thought you looked a little loose at the bottom.


OHS, if you can get to bottom and back up with your arms locked, god bless you. My flexibility in the shoulders sucks and I have only recently developed it to the point where I can do OHS.

This might help:
Rippetoe overhead squat - Google Video
 
DE Pull​

Deficit Snatch-Grip DL (off 100# plate)

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

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

**10kg jump from last time doing this + addition of the deficit = OUCH! This kicked my ass (and I liked it)**

Good Mornings
--Narrowed my grip substantially, and focused more on keeping upper back straight as well as lower, thanks NK--

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

Work Sets
1 - 255 x 5
2 - 255 x 5
3 - 255 x 5
4 - 255 x 5

BOR

Warm-up set - 185 x 5 (Time was running out, so only one warm up on this today)

Work Sets
1 - 285 x 5
2 - 285 x 5
3 - 285 x 5
4 - 285 x 5

**Focused on making bar hit my belly. Felt good. Thanks again NK**
 
Bench​

--Changing to a 4 day split as my Bench & OHP seem to be stalling already from only working each every other week. New split plan is M-Pull, Tu-Bench, W-rest, Th-Squat, F-OHP. Planning to work in some grip & conditioning on Wed & maybe either Sat or Sun--

Flat Bench

Warm-up Sets
1 - bar x 25
2 - 135 x 15
3 - 185 x 5
4 - 205 x 5
5 - 225 x 5
6 - 245 x 2

Work Sets
1 - 255 x 3
2 - 255 x 3
3 - 255 x 3
4 - 255 x 3
5 - 255 x 3
6 - 255 x 3
7 - 255 x 3
8 - 255 x 3
9 - 185 x 8

Incline Bench

Warm-up Sets
1 - 95 x 12
2 - 135 x 5

Work Sets
1 - 185 x 6
2 - 195 x 5
3 - 195 x 5
4 - 195 x 5

Shoulder rehab/prehab​

Cable External Rotation

1 - 30 x 15
2 - 30 x 15
3 - 30 x 15

Cubans

1 - 20 x 20
2 - 20 x 20
 
Squats​

Back Squats

Warm-up Sets
1 - 135 x 10
2 - 225 x 5
3 - 315 x 5
4 - 405 x 1

Work Sets
1 - 435 x 1
2 - 465 x 1
3 - 485 x 1 (+20 PR)
4 - 505 x 0 (Got greedy and failed painfully. Will post video & pic tomorrow)
5 - 495 x 1 (+30 PR)
6 - 405 x 1
7 - 385 x 3
8 - 365 x 5

OH Squats

Warm Up - Bar x 10

Work
1 - 40kg x 5
2 - 40kg x 5
3 - 60kg x 3 (Lost balance & dropped on #4)
4 - 60kg x 0 (Lost balance & dropped on #1)
5 - Bar x 10

**Form obviously still needs a lot of work. Weight isn't heavy, just have a hard time keeping it balanced:redface:**

EDIT: Belted for sets from 435 - 505. Left off after last PR attempt.
 
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Here it is.
 
It's basically outrageous for me to give squat form advice to someone who squats nearly 500lbs, but have you considered a lower bar position?
 
Damn fine squatting, man. To echo XTrainer, even for a high bar squat the bar is pretty high. Moving it down a touch onto the top of the trap shelf should help, it looks like it's mashing up onto your neck.
 
Thanks guys. Yeah, I'm working on getting the bar position lower by increasing my shoulder flexibility.
Do you think that may be the cause of that sticking point? Especially on the 505 lbs fail, it looks kind of like my hips/lower back broke over, not my legs. My legs honestly feel like they still had plenty more. Opinions??
 
--Forgot to post this yesterday...OK, more accurately, I felt so shitty about this dismal attempt at a training session that I didn't feel like posting it yesterday. I was pretty excited about my new 2" axle too.:icon_neut--

Press​

SOHP

Warm-up Sets
1 - bar(75#) x 20
2 - 125 x 5
3 - 145 x 3
4 - 165 x 2

Work Sets
1 - 185 x 1
2 - 205 x 1
3 - 215 x 0 (Got it with a push, but not strict)
4 - 215 x 0 (Didn't bother with the push, wanted it strict:icon_neut)
5 - 175 x 3

Push Press

1 - 215 x 3
2 - 215 x 2
3 - 215 x 2

meh, called it a day, no point in taking up space in the gym.

EDIT: All the above was done with the axle. Maybe the new equipment contributed a little to the shit session, maybe it was partially the ME squats the day before, but those are both pretty lame excuses. I'm going to beat myself up all weekend over a really bad off day and hit it hard on Monday with some ME deads
 
Pull​

Dead lift

1 - 70kg x 8 (DOH Grip)
2 - 120kg x 5
3 - 170kg x 3
4 - 200kg x 2
5 - 210kg x 1 (Switch Grip)
6 - 220kg x 1
7 - 230kg x 1 (Belt)
8 - 240kg x 1
9 - 250kg x 1 (51# PR - 551 lbs:icon_chee)
10 - 200kg x 2 (Reversed Grip)

**Form wasn't perfect, but I'm pretty happy with the pull regardless. I'll keep working on it**

Good Mornings (using axle)

1 - 165 x 5
2 - 215 x 5
3 - 265 x 5
4 - 265 x 5
5 - 265 x 5

BOR (using axle)

1 - 165 x 5
2 - 215 x 5
3 - 255 x 5
4 - 255 x 5
5 - 255 x 5

Will post video after it finishes uploading. Damn slow connection at work :(
 
ronin0352 said:
Thanks guys. Yeah, I'm working on getting the bar position lower by increasing my shoulder flexibility.
Do you think that may be the cause of that sticking point? Especially on the 505 lbs fail, it looks kind of like my hips/lower back broke over, not my legs. My legs honestly feel like they still had plenty more. Opinions??
Click to expand...

That is probably an accurate thought.
 
Thanks Donut. That gives me something to focus on next time.

And here's the video I mentioned above:
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Holy fuck, I completely missed that last night when I posted. You should have joined the race to 1500, you're killing the weights.
 
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