9/5/09 Squat
210x5
245x5
280x12
Squat
225x10
225x10
205x10
205x10
205x10
Leg Curl
60x10
60x10
60x10
60x10
60x10
There it is. Never thought I’d be geeked about squatting 280 for any number of reps, but this is a big jump. Still beltless, and they are starting to feel smooth. Bodyweight is up to 195, and a good bit leaner than 5 weeks ago when I started and weighed 185.
[quote]Ramo wrote:
9/5/09 Squat
210x5
245x5
280x12
Squat
225x10
225x10
205x10
205x10
205x10
Leg Curl
60x10
60x10
60x10
60x10
60x10
There it is. Never thought I’d be geeked about squatting 280 for any number of reps, but this is a big jump. Still beltless, and they are starting to feel smooth. Bodyweight is up to 195, and a good bit leaner than 5 weeks ago when I started and weighed 185. [/quote]
I think we are going to see big things in the next 2 to 3 months. Back on track, awesome!
9/8/09 Military
Military
115x3
135x3
150x10
Military
115x10
115x10
115x10
105x10
105x10
Pullup
Bx10
Bx10
Bx10
Bx7
Bx7
Some Pitcher Raises
Got a good one in tonight.
[quote]mrodock wrote:
Ramo wrote:
9/5/09 Squat
210x5
245x5
280x12
Squat
225x10
225x10
205x10
205x10
205x10
Leg Curl
60x10
60x10
60x10
60x10
60x10
There it is. Never thought I’d be geeked about squatting 280 for any number of reps, but this is a big jump. Still beltless, and they are starting to feel smooth. Bodyweight is up to 195, and a good bit leaner than 5 weeks ago when I started and weighed 185.
I think we are going to see big things in the next 2 to 3 months. Back on track, awesome![/quote]
Appreciate it buddy, and I hope you are right. I am enjoying this approach and feel like things are starting to come together.
9/9/09 Deadlift
Deadlift
295x3
335x3
375x5
Deadlift
265x10
265x10
265x10
265x10
265x10
Wheel
Bx12
Bx12
Bx12
Bx12
Bx12
Not to toot my own horn, but I have been training like a fucking demon and it is paying off.
9/11/09 Bench
Bench
185x3
205x3
230x6
Bench
185x10
185x10
185x10
185x10
165x10
DB Row
90x10
90x10
90x10
90x10
90x10
If it ain’t broke…
9/13/09 Squat
Squat
230x3
260x3
290x12
Squat
225x10
225x10
225x10
225x10
225x10
GHR
Bx10
Bx10
Bx10
Bx10
Bx10
My bodyweight actually has drifted down five pounds from a week ago. The high volume and clean diet seems to have my metabolism on fire. But the weights are still going up. I am about to eat a giant meal, I just feel like it will help, but I do like the fact that I am getting stronger without eating a ton. This comes from someone whose nutritional solution for getting stronger has always been double quarter-pounders and milkshakes.
If you haven’t read it, this interview gives an interestnig perspective on the topic of nutrition/weight gain and strength, from a world-class strength athlete. Nothing revolutionary or terribly specific, but interesting nonetheless:
9/14/09 Military
Military
125x5
140x3
155x7
Military
115x10
115x10
115x10
115x10
115x10
Pullup
Bx10
Bx10
Bx10
Bx9
Bx8
Pretty pedestrian…
Good job Ramo.
And thanks for posting the link to the article form EFTS. Nice to have a strong dude confirm you don’t need to get big to get strong. I also believe it’s doable, but tough.
Are you staying on the BBB for assistance for another cycle or two? I am seriously considering it. Any thoughts?
[quote]formfunction wrote:
Good job Ramo.
And thanks for posting the link to the article form EFTS. Nice to have a strong dude confirm you don’t need to get big to get strong. I also believe it’s doable, but tough.
Are you staying on the BBB for assistance for another cycle or two? I am seriously considering it. Any thoughts?[/quote]
It’s definitely doable, but you have to change your thinking and your expectations. I just really got sick of feeling bloated and having to eat all the time. I also really couldn’t run and move around the way I wanted to, and I didn’t look that great. So I would be smaller now regardless, but I am coming to believe that I will be able to surpass my previous strength, and by a long way, at less than 200 lbs. But it’s not going to happen overnight.
I’m not sure whether to stay with this assistance for another cycle. I’ve used it for two. I haven’t given it a ton of thought, but during my off week I will hammer out a plan, and it might very well be to stay with the exact same plan. It has been working for me so far. The issue is that I really haven’t been doing any kind of cardio stuff the last few weeks, and I am going to add that back in…not sure how that will affect the high volume assistance work. Maybe try it for a cycle and see how it goes.
9/16/09 Deadlift
Deadlift
315x5
355x3
400x3
Deadlift
275x10
275x10
275x10
275x10
275x10
Wheel
Bx12
Bx12
Bx12
Bx12
Bx12
Feelin’ like I need that deload.
9/17/09 Bench
Bench
190x5
215x3
240x6
Bench
205x10
195x10
195x10
185x8
185x10
DB Row
95x10
95x10
95x10
95x10
95x10
Some Pitcher Raises…
I’ll take it.
9/19/09 Squat
Squat
245x5
280x3
310x8
Squat
235x10
235x10
235x10
235x10
235x10
GHR
Bx10
Bx10
Bx10
Bx10
Bx15
Two cycles down…much needed deload week coming up here. Everything’s been going well so far. My bodyweight is right around 190, and I have significantly shifted body composition.
Great work Ramo!
Curious what you think of the article “Dispelling the Glute Myth?”
[quote]mrodock wrote:
Great work Ramo!
Curious what you think of the article “Dispelling the Glute Myth?”[/quote]
Ha. Probably the same as you think of it…the guy certainly sounds like he knows his stuff.
I know you are (or were) thinking of implementing some of this stuff, and am of course curious to see what you make of it. I, for one, will not be thrusting in my next cycle…which isn’t to say it isn’t revolutionary and amazing and everything…
I was interested to read his conclusion that lunges are overrated. As I’m sure you know, these make your butt profoundly sore. I was surprised to read that bit…
[quote]Ramo wrote:
mrodock wrote:
Great work Ramo!
Curious what you think of the article “Dispelling the Glute Myth?”
Ha. Probably the same as you think of it…the guy certainly sounds like he knows his stuff.
I know you are (or were) thinking of implementing some of this stuff, and am of course curious to see what you make of it. I, for one, will not be thrusting in my next cycle…which isn’t to say it isn’t revolutionary and amazing and everything…
I was interested to read his conclusion that lunges are overrated. As I’m sure you know, these make your butt profoundly sore. I was surprised to read that bit…[/quote]
Yeah I was really impressed. And surprised by the lunge thing but it does make sense, I only get sore at the tie-in.
I’ve tried squatting really deep to hopefully help my sumo deadlift lockout but it really isn’t working (not surprising when I think about the anatomy). So I am curious to see if it can really help me keep the momentum the suit gives me off the floor into lockout.
Yeah if I were you I wouldn’t be changing much of anything, everything is right on schedule.
9/23/09 General Deload
Front Squat (some triples)
DB See-Saw Press up to a couple sets w/ 50s x 6
Chinups w/ hold at top and bottom 3x6
Leg Raises in Dip Station 3x12
This is probably the only session I’ll do this week before I get back at it on Monday.
9/28/09 Military
Military
110x5
125x5
145x11
Pullup
Bx10
Bx10
Bx10
Bx8
Bx8
Dip
Bx12
Bx12
Bx12
Bx12
Bx12
Supersetted the Pullups and Dips. Going with all bodyweight assistance for a cycle or two.
Nice work. Improvements are coming quickly. How did you respond to the BBB assistance? Did you enjoy it? What’s the reason for the change?
[quote]nick.down.under wrote:
Nice work. Improvements are coming quickly. How did you respond to the BBB assistance? Did you enjoy it? What’s the reason for the change?[/quote]
Thanks for the kind words. I think I responded very well to the assistance over the two cycles. The change was to get the bar off my back/out of my hands for a cycle or two…I was feeling beat up from the volume of barbell work…but I may go back to it soon, definitely saw my work capacity go way yp, and added muscle mass very quickly without a ton of food.