Ramrod's Workout Log

[BendtheBar]

One of my guilty pleasures in life is a hot bath on squat day. Don't tell anyone!

Nice session.

[Ramrod]

Took a long weekend. Wanted to be fresh and feel better then last week. When (re-) Starting my 2nd round of 5/3/1

I changed my Bench day up some. I mixed in my way of lifting into it. Felt freakin sweet. I hit the Biceps just a little between rope pressdowns. Just enough to get them filled out and tight.

Bench
WARM UPS
15/BAR
10/BAR
8/120
5/150
3/180
CORE SETS (DB Rows between sets)
5/195
5/225
10/250 ---VIDEO ---- (1RM Cal. est. 333lbs)
SINGLES
1/275
1/295
FAILED/315

Between my Core sets

DB Rows
10/70
10/80
8/90
8/90

Smythe Decline Bench......Super setted with......Wide Grip Pulldowns
15/135............................................... .................12/115
10/185............................................... .................12/130
7/205............................................... ...................12/130
7/205............................................... ...................3/160

Rope Press Downs.....Super setted with.....Alt. DB Curls
12/110............................................... ...........10/30's
8/110............................................... ...........10/30's
10/110............................................... ...........10/30's
8/110............................................... ...........7/30's


Been working more on my Leg Drive. I need to raise the Bench up a little. Where I have it set at here. It's out of reach if I have my shoulders pulled back. If I take it down a notch. I have to lift it up 3in before I even start the lift. Which I tried with the 315 and failed at the end. I think I'm going to try and put some plates under the bench.

[BendtheBar]

I changed my Bench day up some. I mixed in my way of lifting into it. Felt freakin sweet.

Excellent. That 10 rep set looked easy. Very good sign.

[Ramrod]

Originally Posted by BendtheBar

Excellent. That 10 rep set looked easy. Very good sign.

Thanks, Felt much better then last week. I only got 7 last week.

[Ramrod]

Round 2, Week 1, Day 2 of 5/3/1

Weight 183lbs

Had a great workout. Hit another PR in Deadlifts. Took a chuck of my shin and tore a callus. On my 5+ set. I was aiming for just 15 reps... But I did better then that with..........................


Deadlift Day

Deadlifts
Warm ups
10/BAR
8/135
5/145
5/180
3/220

Core Sets
5/235
5/275
17/310 --- PR & Video

Leg Curls...............Super Setted with.............Hyperextions
12/55................................................ ...........12/BW
12/55................................................ ...........12/BW
12/55................................................ ...........12/BW
12/55................................................ ...........12/BW
12/55


Exercise Leg Lifts.........Super setted with.............Calf Press
12................................................ ...................15/246
12................................................ ...................15/246
12................................................ ...................18/246
12................................................ ...................12/246

17 reps with 310 lbs.. New PR

[big_swede]

I once did highrep sets off deads like that, great effort man - its no joke!

[BendtheBar]

That's some crazy-strong work.

[Ramrod]

Originally Posted by big_swede

I once did highrep sets off deads like that, great effort man - its no joke!

Didn't plan on getting 17.. I was aiming for 15, but thought I would have fell short of that. I think what helped me was I lost count around 8. So I wasn't for sure where I was at. I just keep going. My grip is what was letting go. I had some straps laying by me to switch too, but once I stopped. I got a little light headed..

Originally Posted by BendtheBar

That's some crazy-strong work.

Thanks... I've been improving almost every week.

[Ramrod]

5/3/1
Round 2, Week 1, Day 3

Military Press Day

Military Press
Warm Ups
15/BAR
5/90
5/115
3/135

Core Sets
5/145
5/170
16/190 -- I think this is a PR

Pull ups/Chins......Super Setted.......Dips
10/BW.......................................10/BW
10/25(Chins)...............................10/25
8/25..........................................10/BW
10/BW(Chins)..............................10/BW

Rear Delt Machine.......Super Setted.....Steering Wheels
12/80................................................ ..8/45
12/80................................................ ..10/35
12/80................................................ ..10/35
12/80................................................ ..12/35

Side Delt Machine
12/70
12/70
12/60
12/60

Calf Press Leverage Machine Shrugs
20/135
20/135
20/135

[BendtheBar]

16/190 -- I think this is a PR

A monster number right there.