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Old 04-17-2013, 01:36 PM   #381
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Originally Posted by Ramrod View Post
Thanks

Here is what I think I'm going to open with....
Squat 350
Deadlift 425
Bench 245

If all goes well with these. It will put me on the board at 1,020lbs. Then I can just work on raising that.
Looks conservative, these openers should build your confidence for your next lifts. Agreed 400 was very close.
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Old 04-20-2013, 12:37 PM   #382
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Quote:
Originally Posted by OneMorePlate View Post
Looks conservative, these openers should build your confidence for your next lifts. Agreed 400 was very close.
Thanks, I'm hoping it will help... I'm shooting for 400 or 405 at the meet...


--------------------------------------------------------------------------




TWO WEEKS OUT FROM TODAY....

last two days of workouts..

Skipped OHP Press and just went with a general Shoulder/Bench accessory day

Shoulder Dislocation 3x15
DB Rotator Cuff Work 3x15

Skull Crushers 3x15 80lbs
DR. Pepper/Pizza Pies 3x10 each

Face Pulls
12/60
12/80
12/80

Rope Pressdowns
12/100
12/100
12/100

Standing Arnold Presses
10/30
10/30
8/30

Calf Presses
15/190
15/190
15/190

Ninja Pull Ups......Super setted with 12 Diamond Pushups
10
8/10lbs
10

---------------------------------------------------------------------------------------------------

Deadlifts
5/135
5/195
4/245
2/290
2/315
2/365
3/425 - My Opener... I might go a little higher.

Leg Curls
15/110
12/110
12/110

Weighted AB's
25/70
25/70
15/70

Torso machine
10/110
10/110
10/100


Weight has of yesterday after my workout.. 180 with Shoes, baggy sweat pants, shirts... So making weight will be easy. I haven't been dieting at all. Pizza, Ice Cream, Hamburgers etc....
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Old 04-20-2013, 02:41 PM   #383
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So 425 felt really light?
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Old 04-20-2013, 04:26 PM   #384
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So 425 felt really light?
The first two was easy.. The 3rd slowed down, but wasn't an issue. I'm thinking I'm going to leave it at 425, But my PR is 500.. I'd like to get my PR or beat it.. Not sure what my 2nd and 3rd lifts should be.
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Old 04-23-2013, 08:50 PM   #385
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Monday - SQUAT DAY - 2 WEEKS OUT

Warmed up with Squats and worked up to my starting weight for a double. Then jumped up 20lbs for a double... Just did one... Felt heavy and would have been an all out fight to get the 2nd. So I didn't push it.

Hit a few machines for legs and foam rolled for a few..

-------------------------------------------------------------------------------------

Tuesday - BENCH

Warmed up with shoulder Dislocations and DB Rotator cuff work.

Did my warm ups and worked up to a triple that was 10lbs over my starting weight for the meet. Dropped down to 225 for a semi hard burnout.

Did a few Alt. DB Curls and called it a day...

Wendesday is a day off..

Thursday.. I will be back and do Bench assistance work. No OHP for this week either.
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Old 04-24-2013, 12:04 AM   #386
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Great work going on in here Ram! I honestly didn't read your whole log, I'm too lazy , but went back a month to catch up some! Im in! Best of luck in your meet!!!
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Old 04-27-2013, 09:27 PM   #387
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Had an easy shoulder day.. Just worked on Mobility exercises for the Shoulders, light chest and triceps too...

----------------------------------------------------------

Deadlift day.. Last semi heavy day before the meet. Weight was 182.. So I'm a pound heavy.. No big deal...

Deadlifts
Warm ups
10/135
5/190
5/245
3/315

Core Sets
3/345
2/390
2.5/435

My grip came loose on the 3rd rep with 435.. Not sure way. Never had grip issues before. It was a crappy day out and I didn't feel much , but sleeping... So Just deads today.. Went home had a nice post workout meal and chilled the rest of the day..

------------------------------------------------------------

This weeks plan

Monday, light squat,
Tuesday light bench,
Wednesday light deadlift/squat.
Off Thurs/Fri.
Do work Saturday......................
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Old 04-27-2013, 09:40 PM   #388
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Good training heavy man, gearing up for glory.
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Old 04-27-2013, 09:53 PM   #389
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Great work Ram! 1lb heavy , better start starving and doing hours of cardio! Keep smashing!!!
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Old 04-28-2013, 11:24 AM   #390
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Get those deadlits next time.
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