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Old 01-08-2013, 10:11 AM   #211
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Originally Posted by Ramrod View Post
Deadlifts - All Deficit pulls are 4in
Warm ups
20/BAR (10 Floor, 10 Deficit)
10/135 - Deficit 5/180 - Deficit 5/225 - Deficit 3/270 - Deficit

Core Sets - Belted
5/295 - Deficit 5/345 - Deficit 6/385

Rev Hypers
7 5

Leg Lifts
12 15 15

Leg Curls
10/85 10/85 10/85

Rack Deads - Just 1 pull and held
15sec / 495
10sec / 495
10sec / 495
Strong work Ramrod ... that's is some monstrous work ...
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Old 01-08-2013, 10:36 PM   #212
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Originally Posted by ravimolasaria View Post
Back pumps from Squat singles ... do you mean lower back ... ? That's unusual ...
Yes. Real sensitive to creatine.

Some AAS users get the same thing from oral steroids.
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Old 01-08-2013, 10:36 PM   #213
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Looks like some good work with the 385.
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Old 01-10-2013, 10:43 PM   #214
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Still taking it easier for anything to do with my shoulders/Chest. Recover has been getting better and better. Should be 100% soon. Felt weak, but I know it will come back in time.

OHP Day
Rotator Cuff Work
Shoulder dislocations 3x10
90-Degree Dumbbell External Rotation 3x10
Cable Internal Rotation

OHP
Warm up
15/BAR
10/65
5/85
5/95

Core Sets
5/105
5/120
8/135

Pulldowns.........Super Setted with.............Wrist Roller
12/115............................................... .........2 up, 2 Down 50lbs
12/110............................................... .........2 up, 2 Down 50lbs
12/100............................................... .........2 up, 2 Down 50lbs

Rear Delt Machine............Super Setted with..........Side Delt Machine
12/80................................................ ......................12/60
12/70................................................ .......................12/60

Calf Press
25/229
25/229
25/229
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Old 01-10-2013, 10:50 PM   #215
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Squat Day..... Would have done more, but I got a crazy lower back pump that just shut me down. Worked on Low Bar Squats, Wide Squats with a 1-1/2 Depth tempo...Low bar is getting a little easier to get into. I guess in Low Bar squats you don't/Can't stand up straight at the top? Also I squats in some older Nike's that had a stiff 1/2in elevated heal. Seem to work ok.. Didn't use any wraps today.

Shoulder Dislocations 3x10

Squat.... all Low Bar..... No Wraps or Belt
Warm ups
15/BAR
5/140
5/175
3/120

Core Sets
5/230
5/265
7/300 ---- Belted for last set

WIDE Stance 1-1/2 Depth Tempo
7/185
7/185
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Old 01-11-2013, 12:30 AM   #216
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Strong volume on OHP and 300*7 @Squat is a winner ..... great gong Ramrod ...
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Old 01-11-2013, 08:26 PM   #217
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Try one gram of taurine 3-4 times a day for that back pump. I usually toss a little powder in my shakes. It might help.

Have a great weekend.
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Old 01-11-2013, 10:27 PM   #218
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Try one gram of taurine 3-4 times a day for that back pump. I usually toss a little powder in my shakes. It might help.

Have a great weekend.
I'll give it a try. I've got some here. I just never stay with it.
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Old 01-14-2013, 01:08 AM   #219
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Bench Day - Still not feeling it. Seems I just can't get the muscles around my shoulders to warm up. Some small muscle in my rear delt going into my arm is were it's painfull. The odd thing it's my other shoulder/arm this time. Still taking it semi light on my workouts. Taking a good 20-30min of warming up with different Exercises. A few months ago I hit my PR on Bench with a 325 then Rep'ed out with 225 for 15 reps. I barely got 315 with the RAM on a week or so ago. I think it's just going to take time. I have to keep reminding myself to leave my ego at the door and focus on the rehab side of it. Instead of hitting big numbers.


The Workout

Warm up Exercises

DB Rotator Exercises................Super setted with.............Shoulder Dislocations
10/10................................................ ..................................15
10/10................................................ ..................................15
10/10................................................ ..................................15

Arnold Press..........Super Setted with......................Push ups
12/30................................................ ........................12
12/30................................................ ........................12
12/30................................................ ........................12

Bench
Warm ups...................Super Setted with...............Face Pulls
15/BAR
8/115............................................... ......................12/70
5/135............................................... ......................12/80
3/160............................................... ......................12/80

Core Sets................Super Setted with..................DB Rows
3/190............................................... ....................12/50
3/215............................................... ....................12/60
3/245............................................... ....................12/60

RAM Added
8/245
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Old 01-14-2013, 01:31 AM   #220
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Strong work,and stronger soon!
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