Ronnie's Powerlifting Log

[supermagnamon]

Comments on Workouts

It’s been a while since I last posted my workouts. A lot of personal stuff that I had to take care of, since June 10. I’m a lot stronger now, more experienced and smarter in my training and preparation for contests. I’m still taking care of business as usual. Unfortunately, I won’t compete as often as I like, but with all this training, I feel better that I am not competing as much as I did from the first half of this year.

My workouts from Friday and Sunday were awesome. My raw strength is going through the roof and I picking up the slack on all my weaknesses in strongman. My techniques are getting better and I’m pushing harder. Every time I go to Odd’s place on Sundays, I constantly improve. I’m 20lbs heavier from earlier this year and I’m bigger and stronger from all the training that I have gone through. This is the first time in my life that I’m training with a group.

Each and every one of my training partners is stronger than me. The only thing that I can beat them is in squats. I still have to improve my skills, strengths and weaknesses in strongman. My powerlifting stats are way better, since my core is stronger and my GPP is better. I’m more flexible and agile now. I’m a bit more explosive as well.

I learn more through every workout with these guys. Everyone pushes each other and helps one another in each strongman event. I feel that through every workout, we bond better and communicate better.

For the past couple of months, I’ve been more quite in the gym, since I received my last warning for yelling. I understand that it is business, even though gym members tell me that they get motivated seeing me go crazy and carry heavy weight. Most people just stare, some congratulate, some as questions and more people just stay back stare as well.

I’m more focus and smarter now in psyching myself up before lifts. I’ve been reading more on sports psychology to trigger myself consistently to get the most of my lifts. My stats show that I’ve done my homework well. Hopefully, I can surpass my training partners in more events by the end of the year. That’s my main goal in strongman for the year.

[supermagnamon]

Two A Day Workout from Tuesday August 8, 2006

1st Workout

Cybex Leg Press Machine (Rehband Knee Sleeves)

Warm-Up

1 set- 600lbs- 10 reps

Workout

1 set- 900lbs- 10 reps

1 set- 1100lbs- 10 reps

1 set- 1300lbs- 10 reps

1 set- 1400lbs- 10 reps

1 set- 1500lbs- 10 reps

Front Squats (Rehband Knee Sleeves)

Warm-Up

1 set- 225lbs- 5 reps

Workout

1 set- 315lbs- 3 reps

2 sets- 365lbs- 3 reps

Plyometrics- Box Jumps 36” Box

8 sets- 6 reps

2nd Workout

Barbell Push Presses (Rehband Elbow Sleeves and Wrist Wraps)

Warm-Up 1 set- 135lbs- 10 reps- Strict Press

Workout

1 set- 225lbs- 10 reps

1 set- 275lbs- 8 reps

1 set- 295lbs- 3 reps

1 set- 315lbs- 2 reps

Barbell Bench Press for Speed

Warm-Up

1 set- 135lbs- 10 reps

1 set- 225lbs- 10 reps

Workout

2 sets- 275lbs- 3 reps

8 sets- 295lbs- 2 reps

Cybex Lat Pulldowns- Supinated Grip

Warm-Up

1 set- 180lbs- 10 reps

Workout

4 sets- 290lbs- 6 reps

Barbell Hang Cleans

Warm-Up

1 set- 135lbs- 5 reps

1 set- 155lbs- 5 reps

Workout

1 set- 185lbs- 5 reps

1 set- 205lbs- 5 reps

1 set- 225lbs- 5 reps

1 set- 235lbs- 5 reps

[supermagnamon]

Barbell Squats (Rehband Knee Sleeves and Wrist Wraps)

Warm-Up

1 set- 245lbs- 10 reps

1 set- 335lbs- 10 reps

Workout

1 set- 425lbs- 6 reps

1 set- 515lbs- 6 reps

1 set- 595lbs- 5 reps + Belt

1 set- 685lbs- 3 reps + Belt

1 set- 765lbs- 1 rep + Belt and Wraps

Comments:

I was on fire today with the squats. 685lbs and 765lbs felt easy. I started with 245lbs as a warm up, instead of 315lbs, because I felt that 315lbs was pretty high for a warm up and I wanted to give myself enough time to get into a groove. I felt great after doing 685lbs without wraps. My legs are definitely getting stronger. I felt even better knowing that I came into this workout with one day of rest from my previous leg workout. I’m definitely more explosive from out of the hole and my set up is faster now.

Front Squats (Rehband Knee Sleeves)

Warm-Up

1 set- 225lbs- 5 reps

Workout

1 set- 315lbs- 3 reps

1 set- 365lbs- 2 reps + Belt

1 set- 405lbs- 1 rep + Belt

1 set- 435lbs- 1 rep + Belt

Rack Deadlifts

Warm-Up

1 set- 405lbs- 3 reps

1 set- 495lbs- 3 reps

Workout

1 set- 3 reps- 585lbs

1 set- 2 reps- 675lbs with Straps + Belt

1 set- 1 rep Failed Attempt- 765lbs with Straps + Belt

Comment:

I failed on the last set, because I was tired from the first 2 exercises. I just wanted to give it a try since I was doing great in the workout, but if I did this as my first exercise, I would got it up easy.

One-Legged Leg Presses (Rehband Knee Sleeves)

Warm-up

1 set- 10 reps- 300lbs

Workout

1 set- 10 reps- 500lbs

1 set- 10 reps- 600lbs

1 set- 3 reps- 700lbs

Comments:

I wanted to fry my legs some more and they were definitely fried after this. I was surprised that I was able to walk with ease after this workout. I should put on more weight next week.

[pdoire]

Incredible squatting power!!

[Alexander]

Really strong, but are they deep enough??

[supermagnamon]

Power Cleans

Warm-Up

1 set- 135lbs- 5 reps Hang Clean

1 set- 155lbs- 5 reps Hang Clean

Workout

1 set- 205lbs- 5 reps Hang Clean

1 set- 225lbs- 5 reps Hang Clean

1 set- 245lbs- 5 reps

2 sets- 255lbs- 3 reps

Barbell Snatches

Warm-Up

1 set- 135lbs- 5 reps

1 set- 145lbs- 5 reps

Workout

1 set- 155lbs- 5 reps

1 set- 165lbs- 5 reps

1 set- 180lbs- 3 reps

Barbell Shrugs with Straps

Workout

1 set- 495lbs- 10 reps

1 set- 545lbs- 10 reps

1 set- 605lbs- 10 reps

2 sets- 635lbs- 6 reps

Cable Rows- Wide Grip

Warm-Up

1 set- 140lbs- 10 reps

Workout

4 sets- 305lbs- 12 reps

Lat Pulldowns- Supinated Grip

Workout

4 sets- 270lbs- 6 reps

Barbell Curls

Warm-Up

1 set- 95lbs- 10 reps

Workout

1 set- 115lbs- 10 reps

1 set- 135lbs- 10 reps

1 set- 155lbs- 10 reps

Core Work on Stability Ball- 10 minutes

Precor Elliptical Machine

Interval Training for 20 minutes

Speed period: 1 minute- Level 20; Rest period: 2 minutes- Level 5

[supermagnamon]

Incredible squatting power!!

Thanks for the comment pdoire.

[supermagnamon]

Really strong, but are they deep enough??

We'll see. I will compete at the USAPL American Open meet in December. They go based on the IPF rules, so I'm looking forward to the lifting and judging. I compete in the USPF. They go based on the same rulest as well. If I get one lift, then I'm definitely going low enough.

[supermagnamon]

Box Squats (Rehband Knee Sleeves)

Warm-Up

1 set- 225lbs- 3 reps

1 set- 315lbs- 3 reps

Workout

1 set- 405lbs- 3 reps

1 set- 495lbs- 3 reps

1 set- 545lbs- 3 reps

1 set- 585lbs- 3 reps

1 set- 605lbs- 1 rep

Hang Cleans

Warm-Up

1 set- 135lbs- 5 reps

1 set- 155lbs- 5 reps

Workout

1 set- 185lbs- 5 reps

1 set- 225lbs- 3 reps

Comments:

I was working out at 2:30AM at the 24 Hour Fitness near my home. I thought I got enough sleep. I felt energized when I woke up. I did my myofascial release stuff before going to gym. I warmed up and stretch then hit the weights. Before hitting the gym, I took my supplements and my meal replacement shake. I thought I would be fine, but after doing the box squats. I started to feel lethargic. I thought I could still go on without problems. My iPod shuffle was cranked up and I took some nose tork before one of the lifts, but I was out of my groove and my heart was not in it, so I just stopped my workout altogether and I will try again later today, after doing some errands and getting more sleep. Oh, well. I hope that I'll do better.

[Rick Walker]

2:30 am workout??? Man bro, that is Dedication!

[Rick Walker]

Ronnie-

Of the very few things I read on this board, this log was(is) one of them. I miss your posts bro, they always fired me up and got me moving when I really did not feel like doing much of anything.

Hope you are still training hard!

-Rick