Ramrod's Powerlifting Log

[Ramrod]

Total was What the Program called "Light Day" for Squats.... It lied..

Today was 70% work, but I based it off my Best Wrapped Squat in a Meet.. But I only trained in Sleeves today.. No Wraps.. All I can say is HOLY CRAP..

Squats
10/BAR
10/135
8/185
5/225
2/275
1/315
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335
5/335

Leg Press
4x25

Leg Ext
3x30

Leg Curls
3x15

Stiffleg DB Deadlifts
3x15

[Ramrod]

Alright, Light Bench Day..

Couple of hours before training, I coached my boys baseball tonight. Just practice. My boy was a bit scared of catching the ball. So I pulled him off to the side and put the fence behind him. We started just playing catch....THEN I JUST STARTED REALLY PUTTING THE HEAT ON THEM.... I threw them about 90% and right at him. Fast enough were trying to dodge it wasn't an option. You know that did? Made him put his glove up as more of an instinct reaction. Didn't give him a chance to think... It worked...Did this for about 20min non stop. As soon as I would catch it.. I whipped it right back at him. He really stepped up tonight. We are going to work on this everyday..

Anyway that didn't;t agree with my shoulder or elbow..

Some IB, Penetrex and forearm cuff...Let me get threw my workout. After bench I tried and took it easier on my shoulder and elbow.


Bench..Paused Every rep, worked up set up and arch.

10/BAR
10/135
3/190
3/190
3/190
3/190
3/190
3/190
3/190
3/190


Super Set Below

Side Cable Raises
3x10 @20

Front Cable Raises
3x10 @20

Pec Deck
3x10 @80

DB Shrugs
3x10 @115

[Ramrod]

A little Catch up for the last few days...

Week 3 Deadlifts

Deadlifts
Each Set was 1/2 Conv. Then 1/2 Sumo - No Belt or Straps
10/135
10/235
10/290
10/340
8/375
6/410

Shrugs
10/225
10/225
10/225

V-Rows
10/140
10/140
10/140

Lat Pulldowns
10/130
10/130
10/100

Hanging Leg Raises
10
10
10
------------------------------------------------------------------

Week 3
Heavy Bench Day

Shoulder Disco
Yoga Wheel
Couch Stretch

Bench
10/BAR
10/135
10/165
3/195
2/225
1/265 - Paused
1/280 - Paused
1/305 - Paused


More Bench
3/270
3/270
3/270
3/270
3/270

Rope Pressdowns
12/120
12/120
12/120

Band Pull a parts
10
10
10

[Ramrod]

Baseball Practice tonight.. Went great. Teaching the boy to be our Catcher. Did pretty well. Complained about gear being uncomfortable, but got used to it.

Squats NITE
Weight 186

I like Heavy Squat nights much better then the lighter weight rep nights.. That 366 reps from last week sucked..

Tonight I hit a Squat PR. My Top set was suppose to be 420x4, but I made it 5 for a PR. I had another in me too. Just didn't want to get to far of the programs course.

Week #3

Squats
10/BAR
10/135
3/225
3/275
2/315 + Belt

Core Sets
4/370 + Belt, Kratos Wraps


4/395 + Belt, BMF Wraps


5/420 + Belt, Record Breaker Wraps...PR for ME...


Leg Press
10/505 - Tough took for ever to knock out.
8/350
6/275

Leg Curls
8/90
8/90
8/90

Stiff Leg DB Deads
8/40
8/45
8/50


Strong House Project Wraps
Kratos - Awesome Stretch and Rebound Wrap. The perfect wrap to use the Criss-Cross method. Used this on my first Wrap job of the night. I would highly recommend these wraps for Narrow Stance, Fast into the Hole Squatters and for Higher rep work. I was able to get two wraps under the knee, then criss-cross up over the knee and get two or three wraps and a tie off above the knee.

BMF - This was a much Stiffer wrap and it did well, not a whole lot of rebound, but stopped pretty well. These will need some more breaking in. Still knocked out my set pretty smooth. Last rep fell forward a little, but recovered. If you have used Strangulators or Record Breakers. These are a bit stiffer and have a denser material.

[Ramrod]

Week 4
Deadlifts

Last Week Conv. felt good and Sumo was off. This week as the Opposite.. Program was for a 420x6. Felt way to easy so I just went for 10 reps and a new 420 Rep PR...

Deadlifts
10/135.....Conv
10/185.....Conv
10/235.....1/2 Conv, 1/2 Sumo
10/305....1/2 Conv, 1/2 Sumo
8/385......1/2 Conv, 1/2 Sumo
10/420..+ Belt and all Sumo....PR


6in Block Pulls
5/460....Conv
5/460....Sumo
5/460....Sumo


Seated Cable Rows
10/100
10/100
10/100

Lat Pulldowns
10/120
10/120
10/120

Pulldowns Abs
20/150
20/150
20/150

DB Shrugs
10/95
10/100
10/100

[Ramrod]

Heavy Bench Day
12 Week Bench Program
Week 4

Felt great till about 1/2 through. Just lost strength, low on energy. Still had a good single. Crazy how much strength can change week by week. Last week struggled with 305, But hit 315 with ease today.

Should Discos
Couch Stretches
Yoga Wheels

Bench
10/BAR
10/135
5/165
2/185
2/225
1/245
1/265
1/285
1/315 + Belt, One of my Smoothest 315 presses I have done.

Working Sets
3/280
3/280
3/280 + Slingshot - This is where my energy just tanked
3/280 + Slingshot
3/280 + Slingshot

Light Band Pull-a-Parts
15
15
15

Rope Pressdowns
12/100
12/110
12/110

Pec Deck
15/100
15/100

[Ramrod]

Week 4
Squat - Lighter Day

Needed to get some Wrap work in tonight. Spent 3.5hrs Wrapping and Squatting. I skipped my Leg Presses and just Squatted more. Lost count of sets. Did a few extra wrap jobs without squatting as well. Just to get better feel of the different wraps. My legs are Raw, feels like I wrapped my legs in Sandpaper and squatted.

What I know I did and wrote down, but I know I did a few extra sets of Squats

Squats
10/BAR
10/135
8/185
5/225
2/275
1/315 + Belt

Working sets. All belted
4/350 + Strong House Project Kratos - Criss Cross Pattern
4/350 + Kiwi-Strength Super Dupers
4/350 + Strong House Project BMF
4/350 + Darksyde Violators - Faster Decent
4/350 + Darksyde Violators - Slow Decent
4/350 + Beast Genetics StiffAF
4/350 + Strong House Project Kratos - Criss Cross Pattern
4/350 + Strong House Project BMF
4/350 + Kiwi-Strength Super Dupers
4/350 + Strong House Project - Criss Cross Pattern
4/350 + Darksyde Violators

Leg Curls 4x10 @ 100
Leg Ext. 4x10 @ 100

Some of the Videos I shot

[Ramrod]

[Ramrod]

Light Bench and Shoulders

Yoga Wheels
Couch Stretches
DB Rotator work
Band Pull-a-parts

Bench.. All Paused with narrow grip
3/190
3/190
3/190
3/190
3/190
3/190
3/190
3/190

Seated BB Military Press
12/135
12/135
12/135

Side/Front Cable Super Sets
12/25
12/25
10/20
10/20

Pulldown ABS
100 Reps

[Ramrod]

This is the Start of my 5th Week of a 12 week program

Starting the week off with Deadlifts. Last week went very well on Deads. Everything was just easy. This Week was one of those Days where you have to work for it. But I was able to power through it.

Deadlifts
10/135
10/185
10/235
10/325
8/390 added Belt
6/425
4/460

390 felt harder then 460..

460x4... Torn a Callus too boot...



Shrugs 3x10
Pulldowns 3x10
Cable Rows 3x10
Abs 100 Reps

Deadlift Day isn't complete till your shins are bleeding and your hands rip..