Wasme's recomp journey....

Ramp 1, Week 5, Day 1 (Supergrowth Week 2 of 3 )

Had a pretty good session today... went up in a couple of things, so i guess that is progress!

Rest Periods are 180 seconds..

Wide Grip Pulldowns
180x12
200x12
220x12
230x12
235x12 (up 5lbs and 2 reps)

Decline Smith Bench
115x12
135x12
165x12
185x12
195x11 (up 10lbs and a rep)

Alternating DB Curls
25x12
30x12
35x12
40x12
45x12

Standing Calf Raises (DB's with a shrug at the top of each rep)
60x12
70x12
70x12
80x12
80x12
 
Ramp 1, Week 5, Day 2

Up early this morning to get this session in the books before work. Kind of surprised actually, as after that big Jays win last night, I had a tough time falling asleep!

Smith Shoulder Press
105x12
115x12
125x12
135x12
135x11

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

Squats
135x12
185x12
225x12
225x8
225x6

- rep counts down here today...

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

Shoulders felt like sh*t today! Got through the incline bench but the soreness didnt make for good numbers at all.

Incline Bench
135x10
155x10
175x10
185x6
195x4

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

Preacher Curls (numbers up here)
70x10
80x10
90x10
100x9
100x7

Smith Calf Raises
135x15
185x15
225x15
275x15
285x15
 
That sucks, but at least you got in.
 
Ramp 1 / Week 5 / Day 4

Friday... Good day, but as this day is moving forward, my lower back is feeling a little tender. Wondering if form slipped on my stiff legged deads. Hopefully nothing... Workout was pretty much identical to last week...

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


* sounds like everything hurts doesnt it lmao
 
What I've found is if it's getting tender, it can't keep up with current volume - skip the low back-working movements until it feels ready. Basically train on feel. If you think you need more time before hitting it again, don't push thru - postpone. Do something else that's constructive and not fatiguing to it, like extra bracing moves like suitcase holds, pallof presses, planks/bird dogs, etc.

Staying injury free is the key to steady progress, which is better than rushing it and then backsliding due to a flare up.
 
Hyde said:
What I've found is if it's getting tender, it can't keep up with current volume - skip the low back-working movements until it feels ready. Basically train on feel. If you think you need more time before hitting it again, don't push thru - postpone. Do something else that's constructive and not fatiguing to it, like extra bracing moves like suitcase holds, pallof presses, planks/bird dogs, etc.

Staying injury free is the key to steady progress, which is better than rushing it and then backsliding due to a flare up.
Click to expand...

Thanks... I'll start to enforce this, especially as i head into ramp too.
 
Ramp 1, Week 5, Day 5


One Arm DB Rows
50x8
70x8
80x8
90x8
100x8

Flat Bench
135x8
185x8
205x8
225x5
245x3



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


EZ Curls
60x8
80x8
100x8
100x5
100x3
 
Ramp 1, Week 5, Day 6 (Sunday)

Got a good workout in before getting the turkey on the bbq yesterday. I always do my roasts/turkey etc on the bbq, indirect heat and comes out fantastic!

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



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


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



Abs
Crunches 5x25
 
Last nights turkey for Canadian Thanksgiving.. and of course todays left overs...

23lbs of yum!

Invalid Link Removed
 
Ramp 1, Week 6, Day 1 (Supergrowth Week 3 of 3 )

Typically Mondays are my rest day. But I have decided I want to make them Sundays. So that means skipping this weeks rest day so everything shifts back a day. Pretty sore after todays workout, but I actually have the week off work so should be able to rest up as well!

Rest Periods are 180 seconds..

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

Decline Smith Bench
115x12
135x12
165x12
185x12
195x12

Alternating DB Curls
25x12
30x12
35x12
40x12
45x12

Standing Calf Raises (DB's with a shrug at the top of each rep)
60x12
70x12
70x12
80x12
80x12
 
Happy Thanksgiving brother - that turkey looked scrumptious!
 
Turkey looked AWESOME!!!!!
 
Killin these workouts Simon!
 
Ramp 1, Week 6, Day 2

Noon workout today. Never really have those, but had a dr appointment first thing. By the time I got home, downed my pre and so forth it was 11:55. Was nice though, no work today so cruised through this one!

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

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

Squats
135x12
135x12
135x12
135x12
135x12

- with my back acting up, I decided to approach these differently. 5 second negatives and a pause at the bottom. Legs were burning, weight wasnt bad at all, and back felt good. Also went belt less to engage my core more. Perhaps if my core is stronger these back issues will be few and far between.

Roman Chair
5x12
 
Excellent variation! And I think the beltless work is a solid idea, provided you load sensibly and give time for adaptation. Belts are great, but getting stronger without one for a while (slowly and carefully!) was a good decision for me. You just really have to not grind anything.
 
Hyde said:
Excellent variation! And I think the beltless work is a solid idea, provided you load sensibly and give time for adaptation. Belts are great, but getting stronger without one for a while (slowly and carefully!) was a good decision for me. You just really have to not grind anything.
Click to expand...

I had no discomfort at 135, and found it effective on my legs. So was pretty happy - thanks Hyde.

Ricochet247 said:
These lifts are looking pretty serious homie
Click to expand...


Thanks bro.
 
Ramp 1, Week 6, Day 3

I must admit having this week off work is going to be (and has been) great. Nothing better then taking my time in the garage, executing each lift and knowing I don't have to do this or that as soon as I am finished.

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
100x10
105x6

Smith Calf Raises
135x15
185x15
225x15
275x15
285x15
 
Heavy inclines! Back issues are the worst, as they hold you "back" from progressing!
 
Ramp 1 / Week 6 / Day 4

Been a busy few days... this is from Thursday

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


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 6, Day 5

Friday's session, Flat bench numbers

One Arm DB Rows
50x8
70x8
80x8
90x8
100x8

Flat Bench
135x8
185x8
225x8
245x4
245x3

- jumped to 225 quicker this week, but 245 fell short both times


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


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

- improvements here from last week
 
Ramp 1, Week 6, Day 6

Had a really good workout for a Saturday morning (then again they are usually pretty good with no time pressures)

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



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


Barbell Squat
135x7
165x7
175x7
175x7
185x7

- these were done beltless, with no issue keeping core as tight as i can.. and slowing down the rep speed.

Abs
Crunches 5x25
 
This ends Ramp 1.... Ramp 2 either commences tomorrow or Monday... should be interesting/fun/painful (hopefully in all the right ways)
 
So no back issues with squats this week, eh?
 
Ricochet247 said:
I've had back problems for years. I think core work def helps the issues. At least mine.
Click to expand...

I am hoping this will be the case for me!

Hyde said:
Very nice work Simon!
Click to expand...

Thanks man.

RegisterJr said:
So no back issues with squats this week, eh?
Click to expand...

Well they were pretty light. I did notice when I got to my last set there was back fatigue but all good... Also had an ergo assessment at work. And qualify for one of those hydraulic sit/stand desks... that will help my back issues dramatically i think.
 
Ramp 2... Chest/Back/Legs/Calves are hit all 6 days. There is no shoulder/ab work. Triceps/Biceps alternate daily. 3-4 work sets for each exercise. Rest periods for week 1 are 150 seconds, week 2 90, week 3 60. Recovery should be interesting. With no direct shoulder work I should feel some improvements in the joint issue i have been having i think. I will probably superset in some lateral raises / shrugs, etc with my calf work.
 
Ramp 2, Week 1, Day 1

All right here we go..

Rest Periods are 150 seconds this week.

Wide Grip Pulldowns
180x15
190x15
200x15
210x15
215x15

Decline Smith Bench
115x15
135x15
165x15
175x15
185x13

Leg Extensions
70x15
80x15
90x15
100x15
100x15

Alternating DB Curls
25x15
30x15
35x15
35x15
35x15

Standing Calf Raises (DB's with a shrug at the top of each rep)
60x15
70x15
70x15
80x15
80x15
 
That high frequency training should really push some new growth in those body parts.
 
Ramp 2, Week 1, Day 2

Really good session... everything was firing well and was pretty easy on the joints!


Machine Flies
90x15
90x15
100x15
110x15
120x15

Neutral Grip Band Assisted Pullups
15
15
15
15
15

Lying Leg Curls
60x15
90x15
100x15
100x15
100x15

- 10 second iso hold on last rep of sets 3,4,5


DB Calf Raises
70x15
80x15
80x15
80x15
80x15

Rope Pushdowns
70x15
80x15
90x15
100x15
100x15
 
Strong session Simon! Nice job.
 
Nice work and I know those 15s felt good. Always nice to get in some good pump / rep work.
 
Ramp 2, Week 1, Day 4

Good workout today, but back is no better and post workout it hurts more. I might have to take 3-4 days off and restart week 1 on Monday... See how the day/night go, trying to push through it but dont want to make it worse to the point it takes weeks to recover.


DB Press
45x12
65x12
75x12
80x12
85x10

Wide Grip Pullups (band assisted)
12
12
12
12
12

Vbar Pushdowns
90x12
110x12
120x12
130x12
130x12


Leg Press (in Smith from floor)
225x12
275x12
315x12
315x12
315x12

- kept these lighter (would normally go to 405-445)
- they didnt aggravate my back I dont think, gave it a bit of a stretch and after each set I thought back felt a little better, but post im in a bit more pain.

Calf Press (in smith from floor)
315x12
315x12
315x12
315x12
315x12
 
Hate to hear that, rest up and let it heal.
 
MrKleen73 said:
Hate to hear that, rest up and let it heal.
Click to expand...

Have some big plans for Saturday, as I have some buddies coming in from out of town for a cask beer festival..... So I am going to pull the plug on working out Friday/Saturday... And reboot week1/day1 again on Sunday or Monday... depending on how it feels... Figure if it improves with rest of the next 48 hours, I will enjoy myself far more.

...Although have this sense of guilt when a work is missed/going to be missed...
 
Have you been walking? If not, make sure to sub in a brisk 20 min walk every day. Good for the heart, good for the discs, helps you feel less guilty even (not that taking a few off is wrong at all).
 
...depending on how the beer feels... lol. Have fun with your friends. Back issues really, really are the pits!!
 
Heal up man. They say nothing is better for the back than lots of beer. I think.
 
Cask beer fest...consider me jealous as fukkk man! That sounds like an awesome time. I can bet your back wont hurt too bad about 90 minutes into that event
 
Hope you really enjoyed your downtime this weekend!
 
Hyde said:
Have you been walking? If not, make sure to sub in a brisk 20 min walk every day. Good for the heart, good for the discs, helps you feel less guilty even (not that taking a few off is wrong at all).
Click to expand...

kenpoengineer said:
...depending on how the beer feels... lol. Have fun with your friends. Back issues really, really are the pits!!
Click to expand...

I have been walking everyday... well except Saturday...

Thanks guys!

- And you are right Mark... major piss off
 
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