Wasme's recomp journey....

MrKleen73 said:
My opinion, that is an awful lot of pressing, and you already said your shoulders can't seem to recover. I think you answered your question.

In all honestly I probably would only do one overhead pressing movement, or if your shoulders don't recover well only do 45 degree incline, then use side and rear delt raises for the rest of your shoulder movements. Your anterior delts get PLENTY work with all of the benching.

Also keep in mind you need to do a minimum of 1 pull for every push and often 2 pulls for every push is even better with the mechanics and musculature in the back. That extra work on the smaller push muscles feeds the ego, and is fun because it is not exhausting, but a stronger body comes from a stronger back.
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Ok, I think then I will use the two higher rep days.. for Lateral Raises and Bent Over Lateral Raises and possibly superset some face pulls in there just for the fun of it. Thanks Chris.

Hyde said:
Exactly. I'm not going to tell you what to do, but see previous comment if you want my thoughts.
Click to expand...

Thanks Hyde, sorry I read that previous message 'on the fly' and totally misread it...
 
Ramp 1, Week 2, Day 4

DB Shoulder Press
25x12
35x12
40x12
45x12
45x10
45x7

V Bar Pushdowns
90x12
90x12
110x12
110x12
120x12
120x12

SLDL ss Leg Extensions
110x12 / 50x12
130x12 / 75x12
150x12 / 90x12
160x12 / 90x12
160x10 / 90x12
160x9 / 90x12

Roman Chair
5x12


Over all a good workout... pretty tired when all was said and done. I will reduce the pressing starting Tuesday... Appreciate the input guys
 
Ramp 1, Week 2, Day 5 (Saturday)

....busy weekend so getting my updates in. Saturday was a great workout, quick pace to it and felt good.

Wide Grip Pullups (assisted)
10
10
10
10
10
10


Bench Press
135x10
155x10
185x10
205x10
215x9
225x6


Standing DB Calf Raises
80x15
80x15
80x15
80x15
80x15
80x15

EZ Bar Curls
60x10
70x10
80x10
90x10
95x9
95x7
 
Ramp 1, Week 2, Day 6 (Sunday)

Big Team Canada win last night... (like this format for the World Cup of Hockey with the combined USA/Canada under 23 team too... very cool)

Standing Overhead Barbell Press
70x10
90x10
110x10
120x10
130x8
130x6


Close Grip Bench (in Smith)
115x10
135x10
155x10
175x10
185x10
185x5


Barbell Squat
135x10
165x10
185x10
205x10
215x7
215x5


Abs
Crunches 5x25
 
Some good work going on in here as usual Simon. I told you that that program would only seem lower volume until you got into it.
 
MrKleen73 said:
Some good work going on in here as usual Simon. I told you that that program would only seem lower volume until you got into it.
Click to expand...

So true...Im wiped from this mornings workout. And just the constant grind of it. Don't get me wrong feels great.
 
Ramp 1, Week 3, Day 1 ..... 90 second rests / 5 work sets - all workouts this week.

Back at it this morning, after a rest day yesterday. Felt fresh! Had a good session which left me feeling beaten up!

Straight Arm Pulldowns (not part of routine just to limber up a little)
90x10
90x10
90x10


Wide Grip Pulldowns
180x15
190x15
200x15
210x15
220x15
220x15
220x13


Decline Bench Press (in Smith)
115x15
135x15
155x15
175x15
185x15
185x13
185x12


DB Hammer Curls
25x15
30x15
35x15
40x15
40x15
40x14/15
40x13


Standing Calf Raises (in Smith)
135x15
185x15
225x15
235x15
245x15
255x15
265x15
275x15
 
How's that shoulder feeling?
 
Ramp 1, Week 3, Day 2

A little pressed for time, as im heading into a meeting here shortly... good session this morning, shoulders felt good.

Smith Shoulder Press
85x15
105x15
115x15
125x15
125x14
125x13
125x13


Tricep Rope Pushdown
70x15
80x15
90x15
90x15
90x15
90x14
90x12,3

Safety Bar Squats
105x15
145x15
155x15
165x15
165x15
175x12
175x11

- been a while since I have used this bar, lower back started to feel these on the last two sets.. but got through it with no ill effects


Roman Chair
5x15

Put a pork loin in the crock pot this morning with various 'liquids/spices' - pulled pork tonight!
 
Save me some pork. On my way.
 
Ramp 1, Week 3, Day 3

Another pretty good lift this morning before work. Had a good mind muscle connection..

Incline Bench
135x12
155x12
175x12
185x12
185x12
185x10
185x7


Meadows Rows
50x12
70x12
90x12
90x12
100x12
100x12
100x10/11


Preacher Curls
60x12
70x12
80x12
90x12
95x10
95x7
90x8


Standing Calves (DB's with a Shrug on each flex)
60x15
70x15
70x15
70x15
70x15
70x15
70x15
 
Great work Simon!
 
Strong Meadows rowing brohemeth.
 
wasme said:
Thanks Chris! Oh we had the 'gym' talk... its a go! Have a lot of work to do, but when its sub zero outside, I should be lifting in the basement!



Thanks man, trying to keep up with the rest of you beasts!
Click to expand...

Awesome man, I had a feeling it would go your way if you spoke to her about it. They try to keep it a secret but our wives normally want us happy.
 
It's going to be so great having your gym in the warmth of the basement! Nice.
 
MrKleen73 said:
Awesome man, I had a feeling it would go your way if you spoke to her about it. They try to keep it a secret but our wives normally want us happy.
Click to expand...

kenpoengineer said:
It's going to be so great having your gym in the warmth of the basement! Nice.
Click to expand...

Thanks guys... have some work to do to prep the basement for it, but that is no biggie. I have a week off in October (usually I go to Myrtle Beach that week - but going to Florida in April instead)..so should get alot of it done then.
 
Ramp 1 / Week 3 / Day 4

Busy day yesterday so just getting to my update now... good workout, although felt a little rushed getting through it..

Lateral Raises
15x12
20x12
25x12
25x12
25x12
25x12
25x9

Vbar Pushdowns
70x12
90x12
100x12
110x12
120x12
120x12
120x12

Stiff Leg Deads ss Leg Extensions
110x12 / 50x12
120x12 / 70x12
130x12 / 90x12
140x12 / 100x12
150x12 / 100x12
160x10 / 100x12

Roman Chair
5x12
 
Ramp 1 / Week 3 / Day 5

Good workout today, feeling strong yet sore.. but in a good way.

Pullups (band assisted)
10
10
10
10
10
10
10

Bench Press
135x10
165x10
185x10
205x10
225x10
225x7
225x5


Smith Standing Calves
135x15
185x15
225x15
235x15
245x15
255x15
265x13

EZ Bar Curls
60x10
70x10
80x10
90x10
95x10
95x8
95x6

....working tomorrow doing Windows updates on a sh1tload of servers at work (pretty much automated but need to make sure all is good for production on monday)... will get my workout in, but update likely not till Monday.
 
Yeah hopefully not like when 10 launched and caused an infinite boot loop on like 40% of the newly installed clients

That would be an interesting Monday morning at the office!
 
Ramp 1, Week 3, Day 6 (Sunday)

Up early and a good workout yesterday. But my shoulders were absolute toast all day and pretty sore today (thankful for a rest day). Might need to do a bit more tweaking though to reduce the strain on them.

Standing Overhead Barbell Press
70x10
90x10
110x10
120x10
130x8
130x6
130x5


Close Grip Bench (in Smith)
115x10
135x10
155x10
155x10
155x10
155x10
155x10

- due to my 'shoulder ache' i just couldnt take these any higher weight wise, so I increased the eccentric load by slowing the motion down


Barbell Squat
135x10
165x10
185x10
205x10
215x8
215x7
215x5


Abs
Crunches 5x25
 
And so the Beast is still the King!! Solid workouts my brother!!! I hope you and fam are still doing well. I see your back strength is still insane! Has it been feeling better as of late?
 
packers6211 said:
And so the Beast is still the King!! Solid workouts my brother!!! I hope you and fam are still doing well. I see your back strength is still insane! Has it been feeling better as of late?
Click to expand...

Its actually been bugging me a bit, but nothing i cant work through thanks. Been a while, how are you
 
Smart man adjusting the weight due to the ache in the shoulder.
 
Any chance your 'shoulder ache' is really bicep tendinitis? I thought mine was shoulder forever but it turns out it's where the bicep attaches to the shoulder. Completely changes what I have to do to fix it.
 
If you take the bar too low or have hands too close on squat, you can get bicep tendonitis. That's what always flares mine.
 
Hyde said:
If you take the bar too low or have hands too close on squat, you can get bicep tendonitis. That's what always flares mine.
Click to expand...

When I used to high bar squat my hands were super close. When I switched to low bar they went out a ton. Never had an issue with high bar close. Also, the peak of my pain came when I dieted and backed down on weight.

Edit: I talk about this some in my thread. I don't want to hijack Simons.
 
RegisterJr said:
When I used to high bar squat my hands were super close. When I switched to low bar they went out a ton. Never had an issue with high bar close. Also, the peak of my pain came when I dieted and backed down on weight.

Edit: I talk about this some in my thread. I don't want to hijack Simons.
Click to expand...

I was elaborating on what you said specifically FOR Simon. I know you know low bar was your problem - I'm the one that told you over a year ago after it happened to me lol
 
RegisterJr said:
Any chance your 'shoulder ache' is really bicep tendinitis? I thought mine was shoulder forever but it turns out it's where the bicep attaches to the shoulder. Completely changes what I have to do to fix it.
Click to expand...

No i think it is from a form of pressing basically 6 days a week. As both shoulders were just aching like hell. But will keep that in mind.

Hyde said:
If you take the bar too low or have hands too close on squat, you can get bicep tendonitis. That's what always flares mine.
Click to expand...

The only thing i have noticed with hands too close on squats is my left wrist always feels 'sprained' after... I know there is a joke there..

RegisterJr said:
Edit: I talk about this some in my thread. I don't want to hijack Simons.
Click to expand...

Useful info is never a hijack my friend
 
Ramp 1, Week 4, Day 1 (Supergrowth Week 1 of 3 ?)

Interestingly enough, I find the mindset going into the supergrowth portion the same as i did the first week of the program. Seems too little, but will stick to the game plan and see what happens. Ramp 2, looks very tough actually... chest/back/legs are done EVERYDAY.

Rest Periods are 180 seconds..

Wide Grip Pulldowns
180x12
200x12
220x12
230x12
230x10

Decline Smith Bench
115x12
135x12
165x12
185x11
185x10

Hammer Curls
25x12
35x12
45x12
45x12
45x11/10

Standing Calf Raises (DB's with a shrug at the top of each rep)
60x12
70x12
70x12
70x12
70x12
 
Yeah it is going to get brutal but it is effective.
 
Ramp 1, Week 4, Day 2

Another good session yesterday... felt strong and mind muscle connection was on point. That said, on paper the squats kicked my ass.

Smith Shoulder Press
105x12
115x12
125x12
135x12
135x10

Rope Pushdowns
70x12
80x12
90x12
100x12
100x12

Squats
135x12
185x12
225x12
225x10
225x9

Roman Chair
5x12
 
Ramp 1, Week 4, Day 2

Another good session yesterday... felt strong and mind muscle connection was on point. That said, on paper the squats kicked my ass.

Smith Shoulder Press
105x12
115x12
125x12
135x12
135x10

Rope Pushdowns
70x12
80x12
90x12
100x12
100x12

Squats
135x12
185x12
225x12
225x10
225x9

Roman Chair
5x12
 
31 work reps at 225 on backsquat, that's more volume than I've seen you handle comfortably in that movement in a long time!
 
Ramp 1, Week 4, Day 3

Shoulders were not impressed by the end of bench yesterday. Shoulders today will be something easier on them for sure. They are quite sore today.l

Incline Bench
135x10
155x10
175x10
185x8
195x5

Wide Grip Pull Ups (Band Assisted)
10
10
10
10
10

Preacher Curls (numbers up here)
70x10
80x10
90x10
100x8
100x6

Smith Calf Raises
135x15
185x15
225x15
275x15
285x15
 
Workouts are looking good.
 
Ramp 1 / Week 4 / Day 4

Got home from work today, and was able to slip right into the garage and hammer this one out. Great workout... took it easy on the shoulders!

Lateral Raises
15x10
20x10
25x10
30x10
30x10


Vbar Pushdowns ss Face Pulls (same weight/reps)
70x12
90x12
100x12
110x12
120x12


Stiff Leg Deads ss Leg Extensions
110x10 / 50x10
120x10 / 70x10
130x10 / 90x10
140x10 / 100x10
150x10 / 100x10


Roman Chair
5x12
 
Ramp 1, Week 4, Day 5

Up early to get this one done, before a busy day hits. Brother in law is 50 today, so a small gathering at their house, should be some good food... and of course some craft beers for me! Can't go overboard though (probably a good thing) as tomorrow I have to get my workout in early, and head into work for more server upgrades...

One Arm DB Rows
50x8
70x8
80x8
90x8
95x8

Flat Bench
135x8
185x8
205x8
225x7
245x4

- loosened the shoulders up a fair bit, with a Shoulderok and bands, but by the end of this one at the low position my right shoulder didn't want a whole lot to do with it!

Standing Calf Raises (in Smith)
185x15
225x15
245x15
265x15
265x15


EZ Curls
60x8
80x8
100x7
100x5
100x4

- numbers are higher here then they have been, now gotta get the reps up!
 
I HATE curling below about 10 reps. A 5 rep set when you haven't done heavy curls in ages feels like death.
 
Hyde said:
I HATE curling below about 10 reps. A 5 rep set when you haven't done heavy curls in ages feels like death.
Click to expand...

So much this. I actually prefer 20+.
 
Ramp 1, Week 4, Day 6 (Sunday)

Was kinda slow moving before this workout, and a little pinched for time as i had to head into work for more server upgrades, but got it done and was pretty happy with how it unfolded. Rest day today (Monday).

Standing Overhead Barbell Press
70x8
90x8
110x8
120x8
130x8



Close Grip Bench (in Smith)
115x8
135x8
155x8
175x8
175x6


Barbell Squat
135x8
165x8
185x8
205x8
225x5



Abs
Crunches 5x25
 
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