Ronin's Unbeaten Path
- Thread starter ronin0352
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Congrats - great news.
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Thanks guys. I'm ridiculously happy about the job. No training over the weekend since the gym was closed...and probably will be again today. It's looking like the smart move right now would be to just go watch the meet and ask big Dan if there's anything I can do to help out. If there's no gym nearby where I'm going next I may have to just buy a bar/weights to take with me. I hate that my training has been so screwed up lately.
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Not having too drive so much is great news. The amount you had to do is so rough on the body. Ive been on the road for 12 hour days pretty often lately so I know your pain.
Hope you post a write up of the meet.
Hope you post a write up of the meet.
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Congrats! 675 squat in no time!!!!
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DL
245 x 5 x 2
345 x 1
445 x 1
545 x 1 x 9
545 x 2
**These felt really easy today, surprisingly...it would have been one hell of a struggle, but I think I could have done a triple on that last set**
Bench
135 x 5 x 2
185 x 1
225 x 1
275 x 1
330 x 1 x 8
**I thought I could do another one, but my body sent me the message that I shouldn't. My shoulder popped a couple times after #8 and my hip kept cramping while trying to set up for another attempt. As strange as it is for me, I listened to the signs and called it a day.**
245 x 5 x 2
345 x 1
445 x 1
545 x 1 x 9
545 x 2
**These felt really easy today, surprisingly...it would have been one hell of a struggle, but I think I could have done a triple on that last set**
Bench
135 x 5 x 2
185 x 1
225 x 1
275 x 1
330 x 1 x 8
**I thought I could do another one, but my body sent me the message that I shouldn't. My shoulder popped a couple times after #8 and my hip kept cramping while trying to set up for another attempt. As strange as it is for me, I listened to the signs and called it a day.**
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Squat
225 x 5 x 2
315 x 1
405 x 1
495 x 1 (belt)
545 x 1 x 7 (belt & sleeves)
545 x fail
545 x 1 x 3 (belt & wraps)
405 x 10 (belt & sleeves)
**My fail was just getting off balance and ending up back in the hole, but it stressed my left knee enough that I decided to use the wraps for the rest of my singles. I won't count it as a full 10 singles for the purpose of my progression until I get all 10 with just the sleeves though. I may have been able to do it today, but decided not to risk it. I'll just shoot for at least 8 singles using just sleeves next time. The back off set with 405 gave me a little exertion headache on the last rep too. Nothing major, but enough to get my attention. That combined with the fact that I'd already been @ the gym over an hour was enough to make me forgo any other work today too**
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**Forgot to log this the other day**
DL
245 x 5 x 2
345 x 1
445 x 1
500 x 1
555 x 1 x 5
*Probably had one more in me*
Bench
135 x 10
135 x 5
185 x 1
225 x 1
275 x 2
*Just felt like shit, my shoulder hurt like hell just with this little bit*
DL
245 x 5 x 2
345 x 1
445 x 1
500 x 1
555 x 1 x 5
*Probably had one more in me*
Bench
135 x 10
135 x 5
185 x 1
225 x 1
275 x 2
*Just felt like shit, my shoulder hurt like hell just with this little bit*
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Squat
135 x 5
235 x 5
325 x 1 (Sleeves)
415 x 1
505 x 1 (belt)
545 x 1 x 10
*Got a little off balance on rep 6, forward as usual, but managed to recover without failing*
DB Rows
130 x 10/side x 3
**My shoulder feels much better after these rows. Popped a couple times on the first set, loosened up and feels great right now. I don't think this one little bit of pulling fixed my problem, but it made me even more sure that the problem is an imbalance, partially from neglecting rows for so long**
135 x 5
235 x 5
325 x 1 (Sleeves)
415 x 1
505 x 1 (belt)
545 x 1 x 10
*Got a little off balance on rep 6, forward as usual, but managed to recover without failing*
DB Rows
130 x 10/side x 3
**My shoulder feels much better after these rows. Popped a couple times on the first set, loosened up and feels great right now. I don't think this one little bit of pulling fixed my problem, but it made me even more sure that the problem is an imbalance, partially from neglecting rows for so long**
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Strict Press
bar x 20
95 x 10
135 x 8
155 x 5
165 x 3 x 2
*Left shoulder is still hurting like hell. Stopped here*
Hammer Strength Lat Pulldowns
ISO Lat Pulldowns (1 arm at a time)
**Not putting the weights cause it really doesn't matter**
bar x 20
95 x 10
135 x 8
155 x 5
165 x 3 x 2
*Left shoulder is still hurting like hell. Stopped here*
Hammer Strength Lat Pulldowns
ISO Lat Pulldowns (1 arm at a time)
**Not putting the weights cause it really doesn't matter**
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DL
225 x 5 x 2
315 x 1
405 x 1
495 x 1
555 x 1 x 8 (belt)
GM
275 x 8
295 x 8
315 x 8
External/Internal Shoulder Rotation
*There was a little machine in the corner for this...pretty handy and my shoulders liked it*
3 x 20 each way with each arm with whatever weight half the stack is
225 x 5 x 2
315 x 1
405 x 1
495 x 1
555 x 1 x 8 (belt)
GM
275 x 8
295 x 8
315 x 8
External/Internal Shoulder Rotation
*There was a little machine in the corner for this...pretty handy and my shoulders liked it*
3 x 20 each way with each arm with whatever weight half the stack is
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Squat
135 x 5
225 x 5
315 x 1
405 x 1
495 x 1
555 x 1 x 5
*Knee sleeves on all sets, belt on work singles only*
Hammer Strength Pull Down
*Both arms together*
180 x 5
250 x 3
250 x 3
250 x 4
*Unilateral*
115 x 8
115 x 8
115 x 6 (Got 8 but kinda cheated on the last couple on both sides)
**I've had a lot of shit going on the last couple weeks that I really don't wanna get into here. Needless to say, my training has been neglected**
135 x 5
225 x 5
315 x 1
405 x 1
495 x 1
555 x 1 x 5
*Knee sleeves on all sets, belt on work singles only*
Hammer Strength Pull Down
*Both arms together*
180 x 5
250 x 3
250 x 3
250 x 4
*Unilateral*
115 x 8
115 x 8
115 x 6 (Got 8 but kinda cheated on the last couple on both sides)
**I've had a lot of shit going on the last couple weeks that I really don't wanna get into here. Needless to say, my training has been neglected**
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Deadlift
225 x 5 x 2 (DOH)
315 x 1 (DOH)
405 x 1 (DOH)
495 x 1
555 x 1 x 7 (Belt)
**I'm just gonna chalk this up to a shitty day, not a need to reset or switch up. Ate right before the gym, huge headache, and everything just felt off from the beginning. I was so pissed off I couldn't even bring myself to do any assistance. I'll go into my old gym tomorrow or the next day and do some rows & stuff since I'm gonna be stuck in Grand Junction doing OSHA classes & another safety class for the next couple days anyway.**
225 x 5 x 2 (DOH)
315 x 1 (DOH)
405 x 1 (DOH)
495 x 1
555 x 1 x 7 (Belt)
**I'm just gonna chalk this up to a shitty day, not a need to reset or switch up. Ate right before the gym, huge headache, and everything just felt off from the beginning. I was so pissed off I couldn't even bring myself to do any assistance. I'll go into my old gym tomorrow or the next day and do some rows & stuff since I'm gonna be stuck in Grand Junction doing OSHA classes & another safety class for the next couple days anyway.**
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BOR
135 x 10
225 x 5
275 x 5
295 x 5
315 x 5
335 x 5
345 x 5
*Last set was barely touching my belly, everything up to 315 was fast & hit the gut hard. Next time I'll try a 5x5 with 315*
DB Rows
130 x 10 x 3 (per arm)
Elliptical
10 minutes work, 2 minute cool down
Max HR 182, avg HR 168, end HR 152
Did a couple of short sprint intervals then slowed down til my HR was in the 160's
**Overall, felt good. First time doing any intentional conditioning-type work in a LONG time. I'm easing back into it. Rows felt really good, as noted earlier. Basically I did this work as assistance/extra pulling work for the DL session the other day. Nothing impressive here, but my shoulder feels really good**
135 x 10
225 x 5
275 x 5
295 x 5
315 x 5
335 x 5
345 x 5
*Last set was barely touching my belly, everything up to 315 was fast & hit the gut hard. Next time I'll try a 5x5 with 315*
DB Rows
130 x 10 x 3 (per arm)
Elliptical
10 minutes work, 2 minute cool down
Max HR 182, avg HR 168, end HR 152
Did a couple of short sprint intervals then slowed down til my HR was in the 160's
**Overall, felt good. First time doing any intentional conditioning-type work in a LONG time. I'm easing back into it. Rows felt really good, as noted earlier. Basically I did this work as assistance/extra pulling work for the DL session the other day. Nothing impressive here, but my shoulder feels really good**
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- Jul 11, 2007
- Messages
- 4,978
- Reaction score
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Bench
*for the 1st time in a while*
Bar x 25
135 x 8
185 x 5
225 x 3
245 x 5 x 5
*Super-setted these with rope pull-aparts. I don't know if it does anything really, but my shoulder seems to feel better when I do this*
BB Rows
275 x 8
315 x 5
345 x 5
Quick "Cardio"
Elliptical machine - 11 minutes + 2 minute cool down. 1 minute warm up, 3 x 30 second all out sprints, slow pace after each until HR got back to 160 before doing another, plus the last 30 seconds of the original 11 min. was done about 2x the slower pace.
Beginning HR 140, Max HR 185:redface:, Avg HR 169, Ending HR 167**
**HR's are according to the handgrips on the machine. I left my HR monitor @ home**
*for the 1st time in a while*
Bar x 25
135 x 8
185 x 5
225 x 3
245 x 5 x 5
*Super-setted these with rope pull-aparts. I don't know if it does anything really, but my shoulder seems to feel better when I do this*
BB Rows
275 x 8
315 x 5
345 x 5
Quick "Cardio"
Elliptical machine - 11 minutes + 2 minute cool down. 1 minute warm up, 3 x 30 second all out sprints, slow pace after each until HR got back to 160 before doing another, plus the last 30 seconds of the original 11 min. was done about 2x the slower pace.
Beginning HR 140, Max HR 185:redface:, Avg HR 169, Ending HR 167**
**HR's are according to the handgrips on the machine. I left my HR monitor @ home**
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