Driven by anger

[Ricochet247]

Pressed for time again this morning. Ill get yesterday's and today's session up ASAP.

http://youtu.be/0I9LUz080Og

http://youtu.be/gtfd69DfOak

 

[Ricochet247]

Weighed in again today. Got much better numbers than yesterday. 195.2 @ 25.3% bf. Imma do it again tomorrow and cross check with bf calipers.

 

[Ricochet247]

Stomach hurts. Been on crapper 1/2 the day. Not sure y. Sux though. Not even hungry for dinner. Gonna prep for class tomorrow then I'll post yesterday's and today's sessions

 

[Ricochet247]

Yesterday's session:
7 mins cardio w/30lb ruck
Stretches/lax/scap rotations
Bhb sm shrug/cg gn sa pd
3x10/10@225/115
Horizontal press/side lateral
3x10/10@3/3


Work out
Db upright row
2x5@25
3x5@30

Arnold press
2x5@25
""30
1x5@40

Straight bar cable raise
3x10@20

Standing oh bb press
2x5@65
2x5@75
1x5@80

Bb shrug
2x5@250
""300
""350

Sghp
3x10@85

Ng db ohp
3x5@25
1x5@30
""35

Seated cage press
3x10@80

7 mins cardio w/30lb ruck

 

[Ricochet247]

Today:
Cardio 7 mins with 30/lb ruck
Stretch/lax/scap rotations
Bb squat
3x10@135

Work out
Fg sb curl/oh db ext
5x5@65/50

Rope pd/sb cable rev curl
2x5@105/65
""115/70
1x5@120/75

Dips/band curls
1xfailure@bw/??
2 mins bike cardio
Hanging knee raise
1x10@bw

Standing hc/incl skull crush
3x5@35/55
2x5@40/60

Seated incl curl/flat skull crush
3x5@25/55
2x5@30/60

Band pd/Ng pu
1xfailure@??/bw
2mins bike cardio
Crunch
1x10@bw

Zottman curl/bo rope pd
2x5@25/115
""@30/115
1x5@40/125

Xbody hc/cgbp
5x5@30/185

Band pd/band curl
1xfailure@light band
""Med band
"" heavy band
Flutter kick
1xfailure@bw

7mins cardio w/30lb ruck

 

[tyga tyga]

From prehab work to your last set, about how long are you in the gym?

 

[Ricochet247]

1hr 15 minutes. Ish. Give or take 10

 

[Ricochet247]

From prehab work to your last set, about how long are you in the gym?

I get some better details up today on how I structure my lifting

 

[Ricochet247]

Pow pow mo fos!! Like a boss in there today. Ain't got time to get my whole session up but bb shrugs today... 1x2@500!!!!! No cheating. No bouncing. Legit shrugs. Not a pr but been a long time since I moved 500 lbs doing any lift.

 

[RegisterJr]

I've had stomach issues since Sunday also.

You're right, you are killing it. Never tried to shrug 500 before.

 

[Ricochet247]

695 is my pr. But that was 2010 in Iraq. When all me and troop did was eat and lift. Eat and lift

 

[RegisterJr]

The important things in life.

 

[Ricochet247]

A little lift outline here. I start my day at 0300. In the gym by 330. Out by 5. All lifts have a 40 second rest period. I set up the next lift during rests so that 40 stays as consistent as possible through the entire session. My banded movements I do as fast as possible. All body weight movements are done as slow as possible. And db #'s listed are per hand. And my stiff leg deads I do on an 8 inch box. I drop until my knuckles touch the top of it. Everything else pretty much is what it is

 

[RegisterJr]

Stiff on an 8" box? Not bad...

 

[Ricochet247]

Stiff on an 8" box? Not bad...

I've only been using 95 lbs. I feel in a good place about my back health after today. Time to start some real pulling. I didn't think the 8 inch box was an accomplishment at all. Is it?? I do it on a box cause I like how my back feels afterwards from the forced stretching

 

[RegisterJr]

I was joking about the other meaning of box. Hitting a deficit on stiffs at that deep is awesome.

 

[Ricochet247]

I was joking about the other meaning of box. Hitting a deficit on stiffs at that deep is awesome.

Lmao. Now I feel du umb....

 

[Ricochet247]

Got a few things to get done then I'll get my routine up. Was very pleased/impressed with myself today. Lbs moved are flying upwards. Body comp change is happening quickly. I love doing a 5x5 based routine.

 

[Ricochet247]

Dinner.
8 oz 94% lean ground turkey
1 cup basmati
1 cup black beans
1 bag mixed chopped salad
1/2 cup salsa ranch dressing

1/2 is dinner and 1/2 will be lunch tomorrow

 

[Ricochet247]

Today's session
7 mins cardio w/30lb ruck
Stretches/lax/scap rotations
Bhb sm shrug/banded gm
3x10/10@225/??
Oh kbell swings/decl db po
3x10/10@20/40


Work out
X wide lat pulls
1x5@140
""160
""180
2x5@190

Meadows row
2x5@50
""75
1x5@100

Cat back lat pulls/plank
3x10/30 sec @ ??/bw

Sa sb pd
1x5@100
""105
""110
""115
""120

Bb shrug
2x5@250
""300
""350
1x3@400
1x2@450
1x2@500

Sl deads
3x10@95

Rev seated db incl fly
1x5@30
2x5@40
""50

Uhg seated sb row
1x5@90
""120
2x5@150
1x5@170

Croc rows. Partials. Tut focused
3x10@bar+50

7 mins cardio w/30lb ruck

 

[RegisterJr]

Lots of work in yesterday.

 

[Ricochet247]

Lots of work in yesterday.

I'm trying to step my game up lol. I ain't even close to u guys level again yet. But I'm coming for u. Quickly.

 

[Ricochet247]

First I'd like to reiterate I hate leg day. But I try not to let that stop me. I didn't get the volume today that I've been getting all week but my legs were like jello walking home

7 mins cardio w/30lb ruck
Stretch/lax/scaps
Front squat/calf raise
3x10/10@95
Seated leg press/calf ext
3x10/10@180+sled


Laying leg curl
1x5@50
""70
""80
2x5@90

Seated leg extension.
Mirrored previous lift

Flutter kick/calf raise
3x20/10@bw/bw+100

Floor up leg press/calf ext
1x5/10@sled+180
""270
3x5/10@360

Goblet squats
5x5@70

5 mins bike cardio
Low intensity
Crunch
1x50@bw

Single leg press/single calf ext
3/10per leg@sled+80

Belted squats. 135/185 parallel. 225 my back didn't like so about 80-85% depth. 275 my back hated so 70/75% depth. My legs had more in them but my lower back did not. So I'll run this weight setup until I can force myself into the pocket for sets of 5x5

1x5@135
1x3@185
1x1@225
""275
""226
1x3@185
1x5@135

7 mins cardio w/30lb ruck

 

[RegisterJr]

I'm trying to step my game up lol. I ain't even close to u guys level again yet. But I'm coming for u. Quickly.

It won't be long.

I wonder why you have back issues on squats? I think it's time to post squat videos...

 

[Ricochet247]

I have degenerative disc disease. Spinal arthritis. Chronic sciatica. By back has been f'd up for years. The reason I had to get out of the army. Once it get used to weight/range of motion it's fine. It's just a crawl/walk/run type thing

 

[turff49]

Powered through it anyway! That's what counts. Back was probably in shock and brain said get that heavy crap off me!

 

[Ricochet247]

Lunch
The 1/2 of dinner left over from last night plus one whole egg

 

[Ricochet247]

Just realized its refeed day. Pizza!! Boom

 

[RegisterJr]

Isn't every day pizza day?

 

[Ricochet247]

I wish

 

[Ricochet247]

I need to hit up my roller and do some core stuff but I'm exhausted and will have a very long day tomorrow. Chest. Let's hope I get some more big numbers to toss up. Shower. School stuff. Then g8 and down. Till 3.

 

[RegisterJr]

Rise and shine slacker.

 

[Ricochet247]

Psh. Better check yo self b4 u wreck yo self. I been in the swoleseum since 225. Couldn't sleep. No doms in my legs after yesterday. Not sure if that means my endurance is improving or I am slacking....

Was chest day. Lots of volume. Routine up shortly. Tweaked my shoulder a lil bit. It seems like unracking with heavy weight is what's bothering me. Advice??

 

[Ricochet247]

7 mins cardio w/30 lb ruck
Stretch/lax/scaps
Bhb sm shrug/cg Sa pd
3x10/10@225/125

Incl fg bb press
2x5@185
""195
1x5@205

Hex press
5x5@120

Decl fg bb press
5x5@185

10 mins incl cardio

Lm press
3x5@50
2x5@75

Flat fg bb press
3x5@155
2x5@165

Incl db fly
5x5@40

Decl db fly
5x5@40

5 mins bike cardio

Top down grenade fly/rev grip flat bp
3x10/10@25/65

Bottom up grenade fly/cg incl bp
3x10/10@25/65

Alt db press. Holding just shy of lock out
1x5/5@60
1x7/7@50
1x8/8@40
1x12/12@30

7 mins cardio w/30lb ruck

Almost a 2 hr session today. Couldn't sleep

 

[RegisterJr]

DOMS aren't always to be had. Sometimes they hit a day later too.

My recommendation for the shoulder tweaks on bench:

More mace swings and Super D mobility before any pressing, including bar only presses.

Use an arch. If you already do, get your shoulders in the pad more and maybe increase arch. Also do scapular retractions before presses (yes I know you already do).

If X pounds hurt your shoulders on unrack, ask for a lift off on everything X-10 and above until you dial in the problem.

These are things that worked (still work) for me with my issues. For months I couldn't unrack anything over 195 by myself.

 

[RegisterJr]

And try KT TAPE

 

[Ricochet247]

And try KT TAPE

I use it now in my elbow. I'll try on shoulder next press day

 

[turff49]

Get a lift off. The easiest fix...lol

 

[Ricochet247]

Get a lift off. The easiest fix...lol

I go to the gym @ 3am. It's a ghost town fellas lol

 

[Ricochet247]

I don't arch my back. Can't. It almost always makes me not be able to move the next day. I usually have my feet off the floor to to prevent arching because of my lower back issues so that options out

 

[Ricochet247]

Been a long weekend. This is the first healthy meal I've had. Been working like a slave. Back is tore up. Some serious mobility/foam rolling before the day is over

 

[Ricochet247]

G8. Roller hit. Some trx assisted stretching. I'll hit some extra lax ball in am. Shoulders up on the agenda mañana

 

[RegisterJr]

How'd the shoulder day go?

My diet has sucked also.

 

[Ricochet247]

Dude I haven't made it to the gym since friday

 

[turff49]

No time like the present!

 

[Ricochet247]

Today pace has finally slowed down. I feel totally exhausted though. Gym is on schedule for am. But will make the final call when I wake up on actually going or not.

 

[RegisterJr]

Just do it man. I can't tell you how hard it was to get up today.

 

[RegisterJr]

Not true, I did tell you. It was tough. lol

 

[turff49]

Hey, totally understand. My schedule has been crazy. I get my workouts in when I can and don't sweat it when I can't.

 

[wasme]

Hope you pushed yourself and went in man. Dont get in the habit of not going.. I lifted yesterday on 0 sleep. Was exhausted but felt invigorated afterwards - hmm unless I was just high from the Stimul8!