Ramrod's Workout Log

[Ramrod]

Trying to bring my Squat. So I added Squats in on my Monday bench Day. Nothing Heavy. Just some Volume and time under the Bar. Played a Volleyball Tournament again this week along with Friday has a Squat Day. Legs were still a little warn out, but not bad. Good news is my Shoulders didn't really hurt at all during Bench.

Bench - Paused
15/Bar
10/135
3/160
Core Sets
5/205
3/230
5/255
6/255 - Ram


Box Squats
15/Bar
10/135
10/185
10/185
10/225
9/225

Face Pulls
11/50
12/60
12/60
12/60

Rope Press Downs
15/60
15/100
15/100
15/100

[RobMoriRB]

that there is some progress if no pain in the bench session keep it up

[Squatter]

The more squats the merrier!

Once per week squats just don't seem to cut it for most of us.

[Ramrod]

Originally Posted by RobMoriRB

that there is some progress if no pain in the bench session keep it up

Thanks.. It's good news for sure,

Originally Posted by Squatter

The more squats the merrier!

Once per week squats just don't seem to cut it for most of us.

I agree, but I need to re-work my workout.. Read below


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Today was supposed to be my Heavy +1 Deadlift day.. But I think I screwed that up with the Box squats yesterday... Legs aren't sore just warn out. I got to my 3 set and that was it. Planned on doing 435 for at least 6. Worked up to 390 for my 3 and quit... Just wasn't feeling. Also haven't been eating enough this last week or so. My weight has dropped to fast.. So increasing calories....

Deadlifts
15/BAR
10/135
5/185
5/230
3/265

Core sets
5/330
3/390

Rev Hypers
12
12
12

Bike Easy 5min

[ravimolasaria]

Originally Posted by Ramrod

Bench - Paused
15/Bar 10/135 3/160
Core Sets
5/205 3/230 5/255 6/255 - Ram

Box Squats
15/Bar 10/135 10/185 10/185 10/225 9/225

Face Pulls
11/50 12/60 12/60 12/60

Rope Press Downs
15/60 15/100 15/100 15/100

Great session Ramrod ... strong benching ... You will love 2x Squat ... keep pushing your limits brother ...

Originally Posted by Ramrod

Deadlifts
15/BAR 10/135 5/185 5/230 3/265

Core sets
5/330 3/390

Rev Hypers
12 12 12

Bike Easy 5min

If my memory supports me, you were already lifting 350-400 for DLs ... Is it because of the gap or you are in deload mood ... ?

[Ramrod]

Originally Posted by ravimolasaria

Great session Ramrod ... strong benching ... You will love 2x Squat ... keep pushing your limits brother ...


If my memory supports me, you were already lifting 350-400 for DLs ... Is it because of the gap or you are in deload mood ... ?

Ya my 1RM is 500... I did heavy Squats Friday, 4 Volleyball Games Saturday and Squats again Monday.. Then tried Deads last night. I should have done shoudlers last night then Deads tomorrow.

I need to figure out a workout program that allows squats twice a week... I'm going to look more into the WestSide program.

[BendtheBar]

Keep killing it RR.

[Squatter]

390 for a triple is still good stuff for an "off" day. Next week will be different I am sure.

This is a link to a thread Ltl started that is full of good stuff for the raw lifter and westside. Scroll down to post#9 for a great template for the raw lifter.

The evolution of my training

[EliteDreams]

You'll figure it out RR. You've got the strength!

[Ramrod]

Originally Posted by BendtheBar

Keep killing it RR.

Thanks

Originally Posted by Squatter

390 for a triple is still good stuff for an "off" day. Next week will be different I am sure.

This is a link to a thread Ltl started that is full of good stuff for the raw lifter and westside. Scroll down to post#9 for a great template for the raw lifter.

The evolution of my training

Thanks for the Link.. Reading it now...

Originally Posted by EliteDreams

You'll figure it out RR. You've got the strength!

I always do... A bodybuilding workout I can handle. I had a kickass system going. That was a Combined DC and FST-7 routine. But recover times and results are different for Powerlifting.