Ramrod's Food and Weight Log

[Ramrod]

 

[Ramrod]

Low Bar Squat

• 135 Lb x 10 reps
• 185 Lb x 8 reps
• 225 Lb x 5 reps
• 315 Lb x 1 reps
• 315 Lb x 1 reps
• 315 Lb x 1 reps
• 315 Lb x 1 reps
• 315 Lb x 1 reps

Belt Squat

• 335 Lb x 3 reps
• 335 Lb x 3 reps

Leg Extension

• 100 Lb x 12 reps
• 100 Lb x 12 reps
• 100 Lb x 12 reps

AB Pulldowns

• 180 Lb x 20 reps
• 180 Lb x 20 reps

Bodyweight
200 Lb

 

[Ramrod]

Bench Press (Paused)

• 185 Lb x 1 reps
• 185 Lb x 1 reps
• 185 Lb x 1 reps
• 185 Lb x 1 reps
• 185 Lb x 1 reps

Close Grip Bench Press (Paused)

• 185 Lb x 2 reps
• 185 Lb x 2 reps

Hammer Strength Chest Press

• 220 Lb x 15 reps
• 220 Lb x 15 reps
• 220 Lb x 15 reps

Pec Deck (Machine Fly)

• 90 Lb x 12 reps
• 90 Lb x 12 reps

Bodyweight
198 Lb

 

[Ramrod]

Week 3 Deadlift Deload

Sumo Deadlift
135 Lb x 10 reps
225 Lb x 10 reps
315 Lb x 5 reps
405 Lb x 1 reps
405 Lb x 1 reps
405 Lb x 1 reps
405 Lb x 1 reps
405 Lb x 1 reps

Conventional Deadlift
315 Lb x 2 reps
315 Lb x 2 reps

Barbell Row
135 Lb x 15 reps
135 Lb x 15 reps
135 Lb x 15 reps

AB Pulldowns
200 Lb x 20 reps
200 Lb x 20 reps

Bodyweight
198 Lb

 

[Ramrod]

I accidently deleted my videos today.

10/20/Life 4th Week. First week with Straps up and first heavy week of the Pre-Contest prep. 80% 2x2 and 85% x2 Reverse Bands. Everything went smooth. I had my squat suit straps tighten up 1/2in. Need to go another 1/4in. Or I'm going to boil my suit for a few Mins and let it air dry. Needs to shrink a little.


Low Box Squat

• 45 Lb x 10 reps
• 135 Lb x 10 reps
• 185 Lb x 8 reps
• 225 Lb x 5 reps
• 315 Lb x 3 reps
• 365 Lb x 3 reps
• 405 Lb x 3 reps + Wraps
• 500 Lb x 2 reps + Straps up
• 500 Lb x 2 reps
• 530 Lb x 2 reps + Reverse Red Bands

Spud Stump Squats

• 225 Lb x 3 reps
• 225 Lb x 3 reps
• 225 Lb x 3 reps

Belt Squat

• 405 Lb x 10 reps
• 405 Lb x 10 reps
• 405 Lb x 10 reps

AB Pulldowns

• 180 Lb x 20 reps
• 180 Lb x 20 reps

Bodyweight
198 Lb

 

[Ramrod]

Elbow was a little tender. Since I just did heavy squats yesterday. Had a hard time finding my groove today. Didn't find it till the last set. have about 6 weeks to iron this out. Threw on the 1ply Bench Daddy at 315 and 2ply at 380. Dropped to 225 for a Burnout.

Working Bench Sets called for 80% 2x2, 85% x2 RB



Bench Press (Paused)

• 45 Lb x 10 reps
• 135 Lb x 10 reps
• 155 Lb x 8 reps
• 185 Lb x 5 reps
• 225 Lb x 3 reps
• 275 Lb x 2 reps
• 315 Lb x 2 reps +1ply
• 350 Lb x 1 reps
• 380 Lb x 2 reps +2ply
• 380 Lb x 2 reps
• 405 Lb x 1 reps +Red Bands
• 405 Lb x 2 reps
• 225Lb x 10 reps

Hammer Strength Chest Press

• 255 Lb x 3 reps
• 255 Lb x 3 reps
• 255 Lb x 3 reps

Seated Dips

• 315 Lb x 10 reps
• 315 Lb x 10 reps
• 315 Lb x 10 reps

Hammer Dumbbell Curl

• 25 Lb x 15 reps
• 20 Lb x 12 reps

Bodyweight
197 Lb

 

[Ramrod]

 

[Ramrod]

Week 4 Pre-Contest 10/20/Life
Deadlift Day 80% 2x2, 85% x2

Sumo Deadlift
135 Lb x 10 reps
225 Lb x 8 reps
315 Lb x 5 reps
405 Lb x 3 reps
455 Lb x 3 reps
500 Lb x 2 reps
560 Lb x 2 reps
560 Lb x 2 reps
595 Lb x 2 reps

2" Deficit Deadlift
365 Lb x 3 reps
365 Lb x 3 reps
365 Lb x 3 reps

Compound Rows
185 Lb x 10 reps
185 Lb x 10 reps
185 Lb x 10 reps

Lying Leg Curl
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps

Pulldown Abs
180 Lb x 15 reps
180 Lb x 15 reps
180 Lb x 15 reps

Bodyweight
197 Lb

 

[Ramrod]

Week 5.................. 10/20/Life
85% 2x2, 90% RBx2

Squats
45 Lb x 10 reps
135 Lb x 10 reps
225 Lb x 8 reps
275 Lb x 5 reps
315 Lb x 3 reps
365 Lb x 2 reps
405 Lb x 2 reps + Belt
495 Lb x 2 reps + Suit, Wraps
530 Lb x 2 reps
530 Lb x 2 reps
560 Lb x 2 reps + RB


Wide Stance Box Squat
225 Lb x 3 reps
225 Lb x 3 reps
225 Lb x 3 reps


Belt Squat
415 Lb x 10 reps
415 Lb x 10 reps
415 Lb x 10 reps
415 Lb x 10 reps


Lying Leg Curl
100 Lb x 10 reps
100 Lb x 10 reps
100 Lb x 10 reps


Pulldown Abs
180 Lb x 15 reps
180 Lb x 15 reps
180 Lb x 15 reps


Bodyweight
197 Lb

 

[Ramrod]

 

[Ramrod]

week 7
90% 2x2, 95% x1, 99% x1 with RB
520, 550, 595lbs

followed by Belted Squats 410x2x2
Leg Ext 4x`10
Ab Pulldowns 3 sets

 

[Ramrod]

Bench from last night

Bench
10/45
10/135
5/185
5/225
2/275
1/315 - 1ply
1/365 - 1ply
2/405 - 2ply
1/430 - 2ply
1/445 - 2ply RB

Close Grip bench
2/315 - 1ply
2/315 - 1ply

Seated Dips
3x10

Rope Pressdowns
3 sets