Ramrod's Workout Log

[BigManBigLiftin]

Holy piss nuggets.. 5in deficit!? i do 3" lol.. where in Missouri are you located? we are just over here on the kansas side (overlandpark)- if close enough would invite you to partake in some heavy lifting as we train for our meet in march down in springfield

[Ramrod]

Originally Posted by BigManBigLiftin

Holy piss nuggets.. 5in deficit!? i do 3" lol.. where in Missouri are you located? we are just over here on the kansas side (overlandpark)- if close enough would invite you to partake in some heavy lifting as we train for our meet in march down in springfield

5in is all I have right now to pull from. I'm planning on making some 1,2,3 and 4in platforms. The 5in one I have is just what was in the gym. A plastic Reebok step.

I'm just south of Springfield. What meet is in March?

[BendtheBar]

Originally Posted by Ramrod

Here is my failed 475 pull... IF anyone has any pointers let me know... I want this..

Overall I didn't catch anything unusual. My only advice on the big pulls is to really concentrate on trying to pull the bar back towards the body from the get-go. That will help (a little) prevent the tendency for the hips to come up.

Great work and Merry Christmas!

[Ramrod]

Light Chest day.. Still working on rehabing on the shoulders. All the time off of shoulders and chest really has tighten them up. Have to take a little extra time warming up..

Rotator Cuff Work 5min

Floor Press
Warm Ups
12/40
12/45

12/60's
12/70's
10/80's
15/90's

Close Grip Bench
10/135
10/185
10/195
15/135 - Burn out

JM Presses
12/40
10/40
10/40
10/40

Ninja Pull Ups
10+8+6

Overhead Cable Pullovers
10/110
10/110
10/110
10/110

[BendtheBar]

Nice burns - can hear those triceps sizzling.

[ravimolasaria]

Originally Posted by Ramrod

Rotator Cuff Work 5min
Floor Press
Warm Ups
12/40 12/45

12/60's 12/70's 10/80's 15/90's

Close Grip Bench
10/135 10/185 10/195 15/135 - Burn out

JM Presses
12/40 10/40 10/40 10/40

Ninja Pull Ups
10+8+6

Overhead Cable Pullovers
10/110 10/110 10/110 10/110

Nice numbers Ramrod ... good going ...

[Ramrod]

Well I'm happy with myself. I not only nailed my year end goal for deadlifts. I smashed it by 25lbs and upping my PR by 40lbs. Video soon.

[Ramrod]

Today might be the last workout of the year. I know it's the last deadlift day. I haven't hit my Goal for deads yet. So this was my last chance. My goal was 475 which I attempted last week. Failed just below my knees. My previous best was 460.

Not only did I get 475. It went up smooth. So I put on 5 plates for 495. Just 4 months ago I was trying to get 405. Anyway As I was getting set for the 495. I thought to myself what's two more 2.5lb'ers. So I went for an even 500lb. NAILED IT. Had just a small hitch during the pull but I still got. Not only did I get my goal. I smashed my PR by 40lbs.

Deadlifts
WARM UPS
10/135
5/180
5/220
3/275

Core Sets
5/350
3/405
1/450

Extra Single..... BOTH ARE NEW PR's..
1/475
1/500 I have these on Video.. Give me a few and Ill have the Videos up Soon.

DB Rows
12/60
12/60
12/60

Rev Hypers
10
8
6
4

BB Wrist Curls 10sec rest between sets.
25+25+25 = 75 Rep Total

Pull ups ......6 sets with only 5sec rest between the sets.
16+12+9+7+4+2 = 50 reps Total

[Ramrod]

Last week I had 3 Failed attempts at 475lbs. Never getting above my knee.

Now it looks like this....




Well 475 came off the ground so easy and continued to pull smooth... I figured 5 plates on each side look nice. So I slapped two more 45's. Got them on and walked around it to see. I was stoked to be even trying 495... Starting thinking to myself. Those little 2.5lb'ers are nothing. So I added them for an even 500lbs.. So Epic helped me to day not only get my my Year end goal, but smash it by adding 25 more pounds...

[Ramrod]

Video I made for a Contest I put info...

You Tube

You Tube