Ross' Strength Journal - Page 49 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Ross86 · 07-22-2008, 05:50 PM

Thanks. I have been goal-less for a while now, so I figured this might help to motivate me.

Andrew.cook · 07-23-2008, 05:50 AM

Well, it just so happens that doing accessory work this way supports my strongman training. Metabolic training and all.

What is your current max DL?

Ross86 · 07-23-2008, 06:02 AM

I just looked back in my journal and this was the last time I did deadlifts (last lift is a PR, but I could have pulled a little more):

6/19/08 Deadlifts - 1X5 275, 5X1 315, 325, 335, 345, 365

Andrew.cook · 07-23-2008, 06:06 AM

So you have been off of deadlifts for a month? Might not really be an issue so long as you have been going after your squats with gusto. It will be interesting to see if you can get there. 40-ish lbs is a pretty hefty jump, but it isn't impossible by any means. Well, at least not at this stage of your training. Give it another few years and 40lbs in 2 years time might feel like winning the lottery

widdoes2504 · 07-23-2008, 08:56 AM

Ross, keep doing what you are doing and pulling 400 will happen before you know it. Good work and keep it going.

MONSTAFACE · 07-23-2008, 09:27 AM

^^^^ dido

Ross86 · 07-23-2008, 12:38 PM

Diet today
Meal 1: english muffin w/ PB, banana, 8oz milk
Meal 2: protein bar
Meal 3: roast beef sandwich
PWO: protein shake
Meal 4: brown rice & 1/2 of HUGE chicken breast & 16oz milk
Meal 5: steamed broccoli & 1/2 chicken breast
Meal 6: can of tuna w/ mayo, homemade fatty protein bar

Ross86 · 07-23-2008, 12:42 PM

Squats - 1X3 275, 2X5 245
Leg press - 3X12 290
Unilateral leg press - 3X8 90
Calve raises - DS (85 X 30, 13, 8)

Ross86 · 07-24-2008, 05:18 AM

Updated

Push/Quads
*Flat bench press - 3X5
Olympic squats - 3X5
*Standing military press - 5X3
Narrow stance leg press - DS
Weighted dips - DS

*Pull/Hams
Deadlift - Triples, doubles, then singles
Pendley rows - 3X5
Leg curls - DS

*Legs
Olympic squats - 3X5
Leg press - 3X15
Smith machine one leg squats - 3X8
Calve raises - DS

Pull/accessory
Pull ups - 6Xfailure
Face pulls - DS
Dip shrugs - DS
Scapular press ups - DS
Biceps curls - DS
Rotator cuff exercises (eventually)
Planks

(DS = drop set)

*I am going to alternate dynamic work each week between the Pull workout and Push workout for squats & DLs. I should have at least one day of rest between Pull and Leg workouts, but I will eventually alternate dynamic work for those. Also, I will be alternating speed work between military press and bench press each Push workout.

hrdgain81 · 07-24-2008, 08:00 AM

I'm not really up on everything your doing ross, but it looks pretty good. Its been a long time since I did a push/pull routine, keep hittin it hard!

07-22-2008, 05:50 PM	#481 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,723 Country: Gender:	Thanks. I have been goal-less for a while now, so I figured this might help to motivate me.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous "You hang out with monkey's you may get shit in the face. "Shit happens"...OPINION. "Monkey's throw shit"...FACT." - Eric3237 Stone Black

07-23-2008, 06:02 AM	#483 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,723 Country: Gender:	I just looked back in my journal and this was the last time I did deadlifts (last lift is a PR, but I could have pulled a little more): 6/19/08 Deadlifts - 1X5 275, 5X1 315, 325, 335, 345, 365
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous "You hang out with monkey's you may get shit in the face. "Shit happens"...OPINION. "Monkey's throw shit"...FACT." - Eric3237 Stone Black

07-23-2008, 08:56 AM	#485 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,174 Country: Gender:	Ross, keep doing what you are doing and pulling 400 will happen before you know it. Good work and keep it going.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

07-23-2008, 09:27 AM	#486 (permalink)
MONSTAFACE Rank: Lightweight Join Date: Aug 2007 Location: philly Posts: 1,105 Country: Gender:	^^^^ dido
	MONSTAFACE's Sig:OH SHIT!!!! ITS THE COPS!!!! I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!! yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway www.myspace.com/monstaface

07-23-2008, 12:38 PM	#487 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,723 Country: Gender:	Diet today Meal 1: english muffin w/ PB, banana, 8oz milk Meal 2: protein bar Meal 3: roast beef sandwich PWO: protein shake Meal 4: brown rice & 1/2 of HUGE chicken breast & 16oz milk Meal 5: steamed broccoli & 1/2 chicken breast Meal 6: can of tuna w/ mayo, homemade fatty protein bar
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous "You hang out with monkey's you may get shit in the face. "Shit happens"...OPINION. "Monkey's throw shit"...FACT." - Eric3237 Stone Black

07-23-2008, 05:50 AM	#482 (permalink)
Andrew.cook Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio Posts: 339 Country: Gender:	Well, it just so happens that doing accessory work this way supports my strongman training. Metabolic training and all. What is your current max DL?

07-23-2008, 06:06 AM	#484 (permalink)
Andrew.cook Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio Posts: 339 Country: Gender:	So you have been off of deadlifts for a month? Might not really be an issue so long as you have been going after your squats with gusto. It will be interesting to see if you can get there. 40-ish lbs is a pretty hefty jump, but it isn't impossible by any means. Well, at least not at this stage of your training. Give it another few years and 40lbs in 2 years time might feel like winning the lottery

07-23-2008, 12:42 PM	#488 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,723 Country: Gender:	Squats - 1X3 275, 2X5 245 Leg press - 3X12 290 Unilateral leg press - 3X8 90 Calve raises - DS (85 X 30, 13, 8)
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous "You hang out with monkey's you may get shit in the face. "Shit happens"...OPINION. "Monkey's throw shit"...FACT." - Eric3237 Stone Black

07-24-2008, 05:18 AM	#489 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,723 Country: Gender:	Updated Push/Quads Flat bench press - 3X5 Olympic squats - 3X5 Standing military press - 5X3 Narrow stance leg press - DS Weighted dips - DS Pull/Hams Deadlift - Triples, doubles, then singles Pendley rows - 3X5 Leg curls - DS Legs Olympic squats - 3X5 Leg press - 3X15 Smith machine one leg squats - 3X8 Calve raises - DS Pull/accessory Pull ups - 6Xfailure Face pulls - DS Dip shrugs - DS Scapular press ups - DS Biceps curls - DS Rotator cuff exercises (eventually) Planks (DS = drop set) *I am going to alternate dynamic work each week between the Pull workout and Push workout for squats & DLs. I should have at least one day of rest between Pull and Leg workouts, but I will eventually alternate dynamic work for those. Also, I will be alternating speed work between military press and bench press each Push workout.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous "You hang out with monkey's you may get shit in the face. "Shit happens"...OPINION. "Monkey's throw shit"...FACT." - Eric3237 Stone Black

07-24-2008, 08:00 AM	#490 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,534	I'm not really up on everything your doing ross, but it looks pretty good. Its been a long time since I did a push/pull routine, keep hittin it hard!
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

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