Ramrod's Workout Log

[Ramrod]

My work schedule got completely switched backwards this week. From nights to days. So instead of hitting the gym at 10pm. I'm at the Gym at 6am. Takes a little longer to warm up, but I had a decent bench day. Best I've had a weeks really.... Shoulders felt pretty good. Presses felt solid. No PR's, but hardly any pain at all. Good sign.. I think it's from not trying to force Low Bar squats last week. Really made my shoulders feel much better.

Shoulder Dislocations 3x12
DB Rotator Cuff Work 3x12

Bench - All Warm ups had a 4in PVC under lower Back
Warm up
15/Bar
5/110
5/135
3/160

Core Sets
5/175
5/205
15/230 (1RM says 339, which would be a PR)

Titan Ram work
3/275
1/295
1/315
15/225 Drop Set

Standing 2 Arm DB Rows
12/40
12/55
10/65

Face Pulls
12/100
12/100
12/100

JM Press
12/35
10/35
12/30
12/30

Pull Downs
12/100
12/130
10/145

[ravimolasaria]

Originally Posted by Ramrod

Shoulder Dislocations 3x12
DB Rotator Cuff Work 3x12

Bench - All Warm ups had a 4in PVC under lower Back
Warm up
15/Bar 5/110 5/135 3/160

Core Sets
5/175 5/205 15/230 (1RM says 339, which would be a PR)

Titan Ram work
3/275 1/295 1/315 15/225 Drop Set

Standing 2 Arm DB Rows
12/40 12/55 10/65

Face Pulls
12/100 12/100 12/100

JM Press
12/35 10/35 12/30 12/30

Pull Downs
12/100 12/130 10/145

230*15 and 225*15 is freaking strong benching Ramrod ... pretty long and strong session ... loves the volume and intensity ...

[BendtheBar]

Great to see those benches going good. Early morning sessions are tough. Going back to normal soon?

[Squatter]

Excellent reppage on the bench Ram! Do you find you have to reset tightness every few reps or so? I cannot hold tightness for more than 3-5 reps at most.

[Ramrod]

Originally Posted by BendtheBar

Great to see those benches going good. Early morning sessions are tough. Going back to normal soon?

Ill be back to nights next week. Then in two weeks I have two weeks vacation.

Originally Posted by Squatter

Excellent reppage on the bench Ram! Do you find you have to reset tightness every few reps or so? I cannot hold tightness for more than 3-5 reps at most.

If I don't over think it I tend to stay tight. If I lay there and try to remember ever thing right. I tend to have a tougher time. If I just lay down and do it. It just comes natural.

[EliteDreams]

Great bench work especially after the time change. Get some!

[Ramrod]

Pretty quick paced workout yesterday morning..Everything felt pretty good. Weights felt a little heavier then normal.. Shoulders are sore, so I'm not doing in OHP's today.. Just some Stretches and such during lunch break..

Deadlifts
15/BAR
5/135
5/185
5/230
3/275
5/300
2/345
2/390
2/415
2/455

Leg Press - Deadlift footing -Paused for 3 count (Mississippi)
10/450
10/450
10/450

Wrist Roller All 3 sets were up and down 3 times.
45,45,45

Inverted Pull ups
12
12
12

[ravimolasaria]

Originally Posted by Ramrod

Deadlifts
15/BAR 5/135 5/185 5/230 3/275 5/300 2/345 2/390 2/415 2/455

Leg Press - Deadlift footing -Paused for 3 count (Mississippi)
10/450 10/450 10/450

Strong DLs Ramrod ... 455*2 is a sure winner ... great session ...

[Squatter]

Well done on repping 455 Ram!! I also think the leg press is a legit assistance lift. Those have to be the longets pauses I have ever seen.

[BendtheBar]

Those deadlift numbers have been looking solid lately.