Accountability Log, NEVER GIVING UP!

[TravisRatzloff]

Week 17, Session 44, 11:15 AM

Squat (205) 5, 5, 5
Press (135) 5, 5, 5
Volume Dead (245) 5, 5, 5

Testing my wrist in the squat. I can tell I am not down far enough on my back to keep my COG. Wrist felt ok at about an inch higher on my back.

Press, felt good to get at this again after hurting my back. Reset and we will work back up.

Volume deads, careful with these on my back, felt ok, not great. Update: 2 hours later after finishing with mom's session, felt sore.


Mom's Session
3/13/20, Week 12, 12:30

Squat (70) 3x5
Bench (55) 3x3
Dead (130) 3x3
Press (25) 3x7 <-- sore shoulders so we dropped weight and added a touch of volume.

[TravisRatzloff]

Week 18, Session 45, 9:30 AM

Plate Box Squats (45) 3x10
Heavy Singles Bench #4
(265) 6x1
(280) 6x1, 60 second rest on last 2 sets.
Wtd Chins (60) 3x5
Shoulder Mobility

Starting Squat, Lunge, and Step Ups Rotation while working on shoulders.

Bench was rough today. Wasn't feeling it but got my reps. Prescribed PR attempt on friday, will definitely play that by ear, deciding after warm up.

Wtd Chins, Realized I haven't done these in a month. That's pathetic. Good to get back at them.

Got to workout in my gym with D3 Hockey niece and nephew back from school during Zombie Apocalypse. Always fun to lift with them.

[TravisRatzloff]

Week 18, Session 46

Noon
Press (115) 5, 8, 8, 8

2:30 PM
Lunges (BW) 4x10
High Bar Squat (135) 3x8
Deads (185) 5, 8, 8, 8, 8 - Active 60 seconds rest on treadmill.
Treadmill - 3.2 mph / 3 incline, 10 min.

Staying active.
Since back has been sore, I am trying to find that perfect amount of work that will help. This felt good during.

[TravisRatzloff]

Week 18, Session 47, 10AM

Step Ups (BW, strict) 4x10
Bench (225) 5, 5, 10 (300 Est)
Bar Rows UH (155)15, (175) 10, (195) 10
Rogue Echo Sprints, 5:55 x 2
18.1/37.2, 136/1074, 48/100, 2:18, .69, 21

Is anyone else feeling the weight of the world on the bar?

[TravisRatzloff]

Week 19, Session 48, 10:45AM

Clearance Jump Squats (BW) 10x10
Press (135) 5, 5, 5
Deads (195) 5x8

Looking for that good number on deadlifts for my back, last weeks light volume felt really good. Added 10 to this week keep 5x8.

[TravisRatzloff]

Week 19, Session 49
3/25/20 and 3/26/20

Lunges (BW) 4x12
Push ups 20, 20, 40, 40

Next day
Wtd Chins (70) 5, 5, 5

[TravisRatzloff]

Week 19, Session 50, Saturday, 11:00 AM

Squat (185) 5, 5,5
Press (140) 5, 5, 4
Dead (225) 5, 5, 5

[TravisRatzloff]

We'll call it Week 22

Monday, 6/29/20

Squat (245) 3x5
Bench (245) 3x5
Press (100) 3x5
Chins (BW) 3x12

Getting back to it a few weeks ago. Reset a good amount.
Chins I had to drop back to BW after struggling with weighted chins at 55 lbs. I am going to start again. When I hit 3x15 BW Chins I will begin added weight.

Wed 7/1/20

Squat 95, 135, 185, 225, 245, 265, 275 295
(315) 1, PR!

Bench 135, 185, 225, 245, 275, 295 x 1

Dead 135, 225, 275, 315 x 1, 365 x 0 (Fail), (135) 5, 5

Decided to work up to heavy singles, ended up PR'ing my squat, oh well I'll take it.
Bench was good.
Dead's were tiring, strained my back at 365, I think there was some fatigue from the Squat.

Week 23
7/6/20

Squat 95, 135, 185, 225
(265) 5x1

Bench 95, 135, 185, 225, 235
(250) 3x5

After PR'ing squat the other day, realized my wrist and shoulders felt good with singles.
So starting today I am going to try doing heavy singles for a while and see what happens.

BTW. I have moved to a 2 day schedule when I need to. We welcomed a new little baby girl, Charlotte "Charli" Rae to the family. She is almost 3 weeks old and super sweet.

[TravisRatzloff]

Wk 23, Thursday 7/9/20.

Squat 95, 135, 185, 225, 255
(270) 5x1

Bench 95, 135, 185, 225, 245, 265, 285,
(225) 12, (135) 20

OHpress (115) 5, 5, 5

[TravisRatzloff]

Week 23, Saturday 7/11/20.

Bonus Bench Work

Rack Bench Press
Work up to 315x2, about 6 inches of movement.

Yoga Block Bench Press, singles
135, 225, 245, 275, 295, 305, 315. PR.

I was out in the garage working and decided to do a little bench work.
Last night I was thinking I wanted to incorporate some super heavy work in once in awhile.

So today I thought I would see how it felt just getting it heavy, no reps really, and also pretty much zero warm up so pretty glad I didn't hurt something.
The Rack press' were interesting, I have done them in the past when someone else stronger was working and I want to just unrack and rerack only. I have done with 315 so i knew i could at least do that.
I set the safety bars at about 6 inches lower than full extension and went for it. It went well.

Then I went to my old favorite when my shoulder was soar and beat up, my yoga block (board) press'. It's about a 4 inch block with heavy foam. It served me very well lifting chest while hurt.

Worked my way up to 315, which is a PR for my yoga block. I was really happy with this for a couple of reasons. 1. I didn't feel awesome today. 2. I really really had to grind, but I really really wanted it.
I will attach video, first time I have ever done this. I am excited about this because I think I can achieve this weight within the next few months with full range of motion. Know I now I can move it that far on a so/so feeling day with no one else in the gym with me. If i get my buddies in there to pump me up I am going to get it done. When the time comes of course. Zero rush.

Also check out the terrible un-rack. Sheesh.
YouTube