September 19, 2019, 08:48:02 PM

Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - ryan103

Pages: [1] 2 3 ... 6
1
https://www.roguefitness.com/rh-2m-rogue-hyper-3x3-mount

I've got the same rack at home.  It's too soon to tell whether or not I'll get back on track, but I know that my back has felt much stronger since I've used it 4-5 separate times, always after a session with squats or deads.

2
Comp Cycle
Intermediate (Medium Load)

Week 1, Day 1
13Apr18 - Friday

Back Squat;
185 X 5;
230 X 3;
275 X 3; added belt;
322.5 X 3;
345 X 2 X 3;

Bench Press, Paused;
175 X 3; added elbow sleeves;
210 X 3; added belt;
245 X 3;
262.5 X 2 X 4;

Ab Roller - BW
8 X 3;

Duration - 65 minutes;

*********************

Week 1, Day 2
16Apr18 - Monday

Back Squat;
230 X 3;
275 X 3 X 2; added belt;
322.5 X 2 X 2;
370 X 2;
415 X 1;
437.5 X 1;
455 X 0;

Bench Press, Paused;
175 X 3; added elbow sleeves;
210 X 3;
245 X 2 X 2;
280 X 2;
315 X 1;
340 X 1;

Duration - 90 minutes;

Comments - I feel pretty good about this "test" prior to week 4 of the actual max testing.  I had been trying to get back into my routine after being on vacation and felt that this workout was a nice benchmark to see where I stood.  Although I was fatigued and a bit hungry prior to starting, I ended very near to my current maxes.  I didn't get 455 on squat, which would have been a 5 lb PR, but I was close.  I only went for 340 on bench because I didn't have a spotter available.  (10 lbs less than my current max)

Either way, I feel much better about things knowing that with all the minor aches and pains, lack of adequate rest, and high level of stress, I was at/near my current maxes.  I will likely work in the deadlift pre-test tonight and hope things end up at/near 500 for my final pull.

I've tried the Strongur app by Robert after my significant weight cut from Keto.  Just an update on my current vitals...227 lbs or so (probably closer to 225).  My strength has suffered quite a bit.

Current equipment update(s):

1. Sold Duffalo Bar
2. Added Rack Mounted Reverse Hyper

Current 1RM's - this is from about 2-3 weeks ago (old bests are in parentheses):

Squat - 385 (445)
BP, Paused - 307.5 (340)
DL - 425 (505)

Needless to say, the wife is very happy with my weight loss, but my training has hated it. 

I adjusted my current stats in the Sheiko app and it still recommends Advanced (Medium Load), but I may go to intermediate (medium load) to start a clean slate.

My squat and deadlift have suffered from the change in my center of gravity due to the weight I lost.  Squats just "feel" different, now that I'm 40 pounds lighter than I was a in April/May.  Deads are tougher, but they don't feel as foreign to me.  Bench has gotten weaker as well, but I knew I wouldn't only lose fat in my keto diet.

I've been pushing RH work with both high rep sets - 25 at 50-55% of my 1RM  and mid range reps (12) at about 65-70% of my squat 1RM.  I've really felt a difference in the posterior chain, but my lower back has not felt fried.

Anyways, I'm going to incorporate RH's into 2/3 workout days as I've listed above, slowly increasing the weight as the reps feel achievable. 

Hoping to get back on track as work, family, and the weight loss have really changed my routine.

I'm open to advice...Monday is my off day, and I'll be trying to get back on Sheiko Tuesday. 


3
Prep Cycle I - Advanced (Medium) Load (continued)
24May18 - Thursday
Week 4, Day 1

SSB Front Squat
180 X 3;
202.5 X 3;
225 X 3 X 2;
247.5 X 3 X 3;

Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 3 X 2;
297.5 X 2 X 3;
380 X 3 X 2;

Back Squat;
225 X 3;
275 X 3; added belt;
315 X 3;
360 X 3 X 4;

BW Dips;
250 X 6 X 5;

DB Rows;
105 lb DBs X 6/6 X 4;

Hyperextensions
25 lb DB X 6;

*****************************************

26May18 - Saturday
Week 4, Day 2

Deficit Deadlift (1.5")
247.5 X 3;
297.5 X 3;
347.5 X 2 X 4;

Board Press;
210 X 3; added elbow sleeves;
245 X 3; added belt;
280 X 3;
297.5 X 3;
315 X 2 X 2;
332.5 X 1 X 2;

Deadlift (Below knees off blocks)
297.5 X 3;
347.5 X 3; added belt; alternating mixed grip each set forward;
395 X 3 X 2;
445 X 2 X 2;
470 X 1 X 2;

Spoto Press;
162.5 X 8,8,7,7;

French Press
65 X 6 X 5;

****************************

30May18 - Wednesday
Week 4, Day 3

Bench Press, Paused;
175 X 5;
210 X 4; added elbow sleeves;
245 X 3; added belt;
280 X 2 X 4;

Back Squat;
225 X 5;
275 X 4; added belt;
315 X 3;
360 X 2 X 4;

Bench Press, Paused, with chains;
180 X 3;
210 X 3; added elbow sleeves;
245 X 3; added belt;
262.5 X 2 X 4;

Standing OH Press;
142.5 X 6 X 4;

Ab Roller
247.5 (BW) X 10 X 3;

***********************

2Jun18 - Saturday
Week 4, Day 4

Deadlift (pause below knees)
247.5 X 3;
297.5 X 3; added belt; alternated mixed grip each set forward;
347.5 X 3;
372.5 X 2 X 2;
395 X 1 X 3;

Bench Press, touch and go;
175 X 6; added sleeves;
210 X 6;
227.5 X 6 X 4

Deadlift (with chains)
247.5 X 3;
297.5 X 3; added belt; alternated mixed grip each set forward;
347.5 X 3;
372.5 X 2 X 4;

High Step Ups
25 lb DB in each hand;
295 X 5/5 X 5;

Reverse Hypers - weak attempt on reversing my position on roman chair bench;
BW X 8 X 4;

************

Prep Cycle II - Advanced (Medium) Load

5Jun18 - Tuesday
Week 1, Day 1;

Bench Press, paused
175 X 5;
210 X 4; added sleeves;
245 X 3; added belt;
280 X 3 X 4;

Back Squat;
225 X 5;
275 X 5; added belt;
315 X 3,7,4,6,2,5;

Board Press;
210 X 3; added sleeves;
245 X 3; added belt;
280 X 3 X 2;
297.5 X 2 X 3;

Close Grip BP;
165 X 8 X 4;

Ab Roller - BW X 8 X 2;

BW - 247.6 lbs

Comments - last workout I missed two reps on one set of the 315 lb squats.  Overall, though, I've been able to stick to my workout programming to a tee.  BW has stayed under 250 for some time.  Goal is to get to 240 by mid-July or so.  This morning, 6Jun18, I was sitting at 247.0 lbs.  So far, so good - still going strong with Keto.

4
Week 3, Day 4
21May18 - Monday

Deadlift, Pause Above Knees
247.5 X 3;
297.5 X 3; switched to alternating mixed grip;
347.5 X 3; added belt;
372.5 X 2 X 4;

Medium Grip Bench Press, Paused;
175 X 4;
210 X 4; added elbow sleeves;
227.5 X 4 X 4;

Deadlift (with chains)
247.5 X 3;
297.5 X 3; alternating mixed grip from this point forward (each set)
347.5 X 3; added belt;
372.5 X 2 X 4;

Lying Tricep Extensions;
95 X 6 X 5 - first three sets were with five second negatives;

Reverse Hyper - tried improvising these using a band and my bench - not sure how effective they were;
105 X 8 X 3;

Duration - 75 minutes;

Weight - 250 lbs;

Comments - Not a bad workout.  DL's felt really strong on both exercises.  Triceps were particularly sore the next couple of days.  Cut lawn on Wednesday, and plan on lifting today, Thursday (24May18).  Weight has dropped slightly after an uptick on Tuesday to right at 250.  Seems the weight loss is slowing a bit, but still believe it to be successful thus far.

5
Prep Cycle 1 - Advanced (Medium Load)

Week 2, Day 2
4May18 - Friday
Bodyweight - 253 lbs.

BP, Paused, with chains;
175 X 3; added elbow sleeves;
210 X 3; added belt;
245 X 3 X 5;

DL, pause below knees
247.5 X 3;
297.5 X 3;
347.5 X 3; switched to mixed grip, alternating hands each set; added belt;
372.5 X 2 X 5;

Standing Barbell OH Press;
145 X 6,6,6,6,5;

SSB Front Squats;
202.5 X 6,5;

Abs - hyper bench, just bodyweight
BW X 8 X 4;

***************

Week 2, Day 3
6May18 - Sunday
Bodyweight - 253.0 lbs

SSB Front Squat
135 X 4;
180 X 4;
225 X 4 X 4;

Board Press - approx. 3" gap from chest; started with elbow sleeves
210 X 3; added belt;
245 X 3;
280 X 3;
297.5 X 2 X 2;
315 X 1 X 3;

Dips - BW
255 X 6 X 5;

Lats - DB Rows - 80 lb DB's
8/8 X 4;

Standing GM's with SSB;
182.5 X 5 X 5;

*********************

Week 2, Day 4
9May18 - Wednesday
Bodyweight - 252.0 lbs.

Close Grip Bench Press;
175 X 4; added elbow sleeves;
210 X 3; added belt;
227.5 X 3 X 4;

DL with chains;
247.5 X 3;
297.5 X 3;
347.5 X 2 X 2; added belt; alternated mixed grip for each single;
372.5 X 1 X 3;

DB Shoulder Press - 60s, neutral grip, seated;
60s X 6/6 X 5;

SSB Front Squat;
230 X 4 X 5;

Reverse Hypers - on hyper bench - BW only;
BW X 8 X 4;

*****************
Week 3, Day 1
12May18 - Sunday
Bodyweight - 250.0 lbs

SSB Front Squat;
180 X 4;
225 X 4;
247.5 X 3 X 3;

Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 2 X 2;
297.5 X 1 X 2;
280 X 2 X 2;

BS - Pause going down;
225 X 3;
275 X 3; added belt;
315 X 3;
337.5 X 2 X 4;

DB Rows;
95's X 6/6 X 5;

SSB Seated GM's;
155 X 5 X 4;

**************

Week 3, Day 2
16May18 - Wednesday
Bodyweight - 250 lbs

DL - Pause at knees;
247.5 X 3;
297.5 X 3;
347.5 X 3; added belt; alternating mixed grip from this point forward;
372.5 X 2 X 4;

Bench Press (some paused, some not);
175 X 5 - paused; added elbow sleeves;
210 X 5 - paused; added belt;
245 X 3 (paused), 7 (touch n go), 4 (touch n go), 8 (touch n go), 2 (touch n go), 6 (touch n go);

DL - below knees off blocks;
297.5 X 4;
347.5 X 4; added belt; alternated mixed grip this point forward;
397.5 X 4 X 4;

Spoto Press;
190 X 6 X 6;

Ab Roller - BW X 10;

********************

Week 3, Day 3
18May18 - Friday
Bodyweight - 249 lbs;

Board press (3" board), with elbow sleeves;
192.5 X 3; added belt;
227.5 X 3;
262.5 X 3;
297.5 X 2 X 2;
315 X 1 X 3;

Squat
225 X 5;
275 X 4; added belt;
315 X 3;
360 X 2 X 5;

Bench Press, Paused, with Chains;
175 X 4; added elbow sleeves;
210 X 4; added belt;
227.5 X 4 X 4;

DB Rows;
95's X 8/8 X 4;

SSB Seated GM's
155 X 8 X 4;

Comments - still going strong with Keto diet throughout these last five workouts.  Weight fluctuated a bit over the weekend due to alcohol consumption.  Still at 250 as of this morning, 21May18.  Will likely be down to 246-247 by the end of the week.  Strength feels to be maintained, even with the 10-12 pound weight loss since I started.  Overall, I'm very happy with the progress.  I'll be substituting the high knee raises for "leg press" instead of the front squats in the future due to the high quantity of front squatting I've performed recently.

I may enter a meet near the end of the year in Philly - November/December 2018.  Trying to get down to 235 to be able to easily meet the 242 weight class.

6
hope to be anywhere close to this at your age. Killing it!

I appreciate that!  There is no magic pill.  Consistency is the key.

Frankly, I wish my numbers were a bit higher (as do all of us), but I can't complain.  I love powerlifting and am glad to still have my family and health.

8
2May18 - Wednesday
Prep Cycle 1
Advanced (Medium Load)

Week 2, Day 1

Back Squat;
225 X 5;
270 X 4; added belt;
315 X 3;
337.5 X 3;
360 X 2 X 5;

Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4;
245 X 3; added belt;
280 X 2 X 5;

French Press;
65 X 6 X 5;

CGBP;
175 X 8 X 4;

Hyperextensions;
BW + 25 lb DB X 8 X 3;

Duration - 80 minutes;

Comments - Workout was not too bad.  Heaviest squat weights were a bit of struggle.  It was very hot and humid in the garage and I was exhausted by the end of the workout. 

Diet is working so far...haven't passed out or appeared to lose strength yet...


3May18

Weight - 254.8

9
If I end up super ripped, somehow increase my strength, and lose almost 30 pounds, that would be okay too...but I'm working on baby steps.

I think that would be pretty much okay for anybody  8)

You're correct.

I haven't had very good control over my diet for a few years now and this needed to happen...hoping for more than just a temp loss followed by a quick gain.

10
1May18 - Tuesday - BW - 254.0 lbs

2May18 - Wednesday - BW - 253.8 lbs

So far, so good...working out Wednesday night (tonight), so we'll see how things progress.

11
Prep Cycle 1
Advanced (Medium Load)


Week 1, Day3
28Apr18 - Saturday

BW - 260.2 lbs

BP Paused
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
262.5 X 3 X 4;

Back Squat, Paused;
225 X 3;
270 X 3; added belt;
315 X 3 X 4;

Board Press (using EFS barbell attachment, estimated height of 2 boards);
210 X 3;
245 X 3; added belt;
280 X 3 X 2;
297.5 X 2 X 3;

Spoto Press
172.5 X 8 X 4;

Hyperextensions
BW + 25 lb DB behind head - 8 X 4;

Duration - 80 minutes;

Comments - This was the first workout while I've been on the Keto diet.  I was presently surprised as I didn't feel weak at all.  It really felt the same.  This was the first day I weighed myself in months, if not years.  Not too happy to see 260, but I know I'm moving in the right direction. 

******************

Week 1, Day 4
29Apr18 - Sunday

BW - 255.4 lbs - this was a pleasant surprise!!

Deficit Dead Lift - single Ivanko deep dish plate under each foot - approx 1.5"
247.5 X 3;
297.5 X 2 X 4;

Inclined Pushups with 80lb weighted vest (substitute for inclined bench as I am unable to do so in my garage)
80 lbs X 3 X 5 - very easy...may put plates on back next time - I was alone at the house when I lifted.

Deadlift (below knees off blocks)
272.5 X 3;
322.5 X 3; added belt, used straps for next weight only;
372.5 X 3 X 2; switched to alternating mixed grip;
420 X 2 X 3;

Dips - BW of 255 + 17.5 lbs on dip belt = 272.5 lbs
272.5 X 4 X 5;

SSB Front Squat (substitute for Leg Press)
215 X 5 X 4 - skipped fifth set

Reverse Hyperextensions - tried these on my roman chair bench, but it was hard to tell if they worked.
BW X 8 X 4;

Duration - 80 minutes;

Comments - Overall workout felt good.  2 days in a row, while on Keto, is very promising.  I will try to do the inclined pushups with three 45's on my back next time.  I'm not quite sure how I can rig a reverse hyper at my house.  I know there are DIY suggestions online, but my space is limited. 

30Apr18
BW - 256.4 - not bad considering that the five pound drop the day prior was likely a lot of water weight.  Overall, I'm going to give this diet a chance for at least a few weeks.  It will be a full week by Thursday, right before dinner.  That will tell the tale.  Also, I probably should have weighed myself Friday morning, but I didn't.

Overall BW goal is a bit up in the air.  It is more for my body type to improve, while maintaining or increasing (if possible) my strength.  I'll probably shoot for somewhere in the 230-235 range.  If I end up super ripped, somehow increase my strength, and lose almost 30 pounds, that would be okay too...but I'm working on baby steps.

12
Prep Cycle 1
Advanced (Medium Load)

24Apr18 - Tuesday

Safety Squat Bar, Front Squat;
135 X 4;
180 X 4;
225 X 4 X 3; (max rest of 105-120 seconds between sets)

Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
262.5 X 2 X 4; (45 seconds rest between final sets)

Back Squat;
247.5 X 3;
292.5 X 3; added belt;
337.5 X 2 X 4; (120 seconds rest between final sets)

Spoto Press, Normal Grip Width;
170 X 8 X 4 (no sleeves, no belt); super setted with Green Band Face Pulls X 15; (90 seconds rest between sets)

Ab Roller;
Bodyweight X 10,9;

Duration - 75 minutes;

Comments - First workout with new programming felt really good.  Front squats helped loosen up my hips and legs for the squat.  Kept rests to a minimum.  Only things I didn't like was my SSB pad cover started to come apart and I skipped the last proposed set of the ab roller.  Overall, it was a great start.

13
Comp Cycle
Intermediate (Medium Load)

Week 1, Day 3
21Apr18 - Saturday

BP, paused;
175 X 3; added elbow sleeves;
210 X 3; added belt;
245 X 3;
262.5 X 2 X 4;

Deadlift
252.5 X 3;
302.5 X 3;
352.5 X 2 X 2; switched to alternating mixed grip; added belt;
405 X 1;
455 X 1;
495 X 0; ugh

CGBP
185 X 6 X 4;

Standing Good Mornings (with SSB)
155 X 8 X 4;

Duration - 80 minutes;

Comments - I have a mental block when it comes to attempting deadlifts at or above 5 plates on a side.  After this workout, and pending a potential diet change (which is still on hold), I have decided to change my programming to:

Advanced (Medium Load)

The first workout is Tuesday.  This will be a nice change of pace for me for two reasons: (1) Higher number of lift variations used; (2) lifting four days a week at a slightly lower daily intensity. 

I think both will do me well.  The biggest thing I need to do is stay consistent on the workouts.  If the programming calls for 4 days a week, I need to lift 4 days a week. 

14
Comp Cycle
Intermediate (Medium Load)

Week 1, Day 1
13Apr18 - Friday

Back Squat;
185 X 5;
230 X 3;
275 X 3; added belt;
322.5 X 3;
345 X 2 X 3;

Bench Press, Paused;
175 X 3; added elbow sleeves;
210 X 3; added belt;
245 X 3;
262.5 X 2 X 4;

Ab Roller - BW
8 X 3;

Duration - 65 minutes;

*********************

Week 1, Day 2
16Apr18 - Monday

Back Squat;
230 X 3;
275 X 3 X 2; added belt;
322.5 X 2 X 2;
370 X 2;
415 X 1;
437.5 X 1;
455 X 0;

Bench Press, Paused;
175 X 3; added elbow sleeves;
210 X 3;
245 X 2 X 2;
280 X 2;
315 X 1;
340 X 1;

Duration - 90 minutes;

Comments - I feel pretty good about this "test" prior to week 4 of the actual max testing.  I had been trying to get back into my routine after being on vacation and felt that this workout was a nice benchmark to see where I stood.  Although I was fatigued and a bit hungry prior to starting, I ended very near to my current maxes.  I didn't get 455 on squat, which would have been a 5 lb PR, but I was close.  I only went for 340 on bench because I didn't have a spotter available.  (10 lbs less than my current max)

Either way, I feel much better about things knowing that with all the minor aches and pains, lack of adequate rest, and high level of stress, I was at/near my current maxes.  I will likely work in the deadlift pre-test tonight and hope things end up at/near 500 for my final pull.

15
After thinking things over a bit, I decided to complete the end of week 4 of medium load prep cycle 2, intermediate phase.  So...

Week 4, Day 2
6Apr18 - Friday

Bench Press, paused
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 2 X 2;
297.5 X 1;
315 X 1 X 2;
280 X 2 X 2;

Deadlift
252.5 X 3;
302.5 X 3;
352.5 X 3;
switched to alternating mixed grip, added belt;
405 X 2 X 2;
430 X 1;
455 X 1,1;

LTE's with five second negatives;
95 X 6 X 4;

SSB Front Squat - no belt, no sleeves;
215 X 5 X 5;

Kneeling Ab Roller, with 40 lb weight vest;
BW+40 X 5 X 2;

Duration - 105 minutes;

Comments - not too shabby for coming back from a week off.  I was absolutely exhausted after last week's vacation and it took a good 3-4 days to get back into my normal routine.  Last two sets of deadlift were tough, but I was glad I completed them.

***********

Week 4, Day 3
8Apr18 - Sunday

Back Squat
185 X 5;
230 X 5;
275 X 4; added belt;
322.5 X 3;
367.5 X 3;
390 X 2 X 4;

Bench Press, paused, with elbow sleeves;
192.5 X 4;
227.5 X 4; added belt;
262.5 X 3 X 4;

Spoto Press, narrow grip (at inside edge of knurling)
170 X 8,8,8,7;

Standing Overhead Press;
147.5 X 6,6,4,4,4;

SSB Seated Good Mornings
145 X 4 X 5;

Banded Face Pulls (Green Band) - 12 X 3;

Duration - 100 minutes;

Comments - 390 was tough for squat as I am still working back a bit.  Starting competition phase, but I'm cautiously optimistic.  Right elbow and forearm area are still sore.  It only bothers me when I grab plates on and off the bar.  It has no affect on squat, bench, or deadlift.  Right shoulder is a bit sore as well...but I felt no pain during presses.  Hoping things go well during this last session then I may need to change up my supplemental exercises.

Pages: [1] 2 3 ... 6