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Thread: (LOG) S.Ruggiero - Training Log

  1. #16
    Member nazriel is on a good road nazriel's Avatar
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    SWS = is it Wall Side?

  2. #17
    Quote Originally Posted by nazriel View Post
    SWS = is it Wall Side?
    Yes, its scapular wall slide.
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  3. #18
    Quote Originally Posted by S.Ruggiero View Post
    Of course.

    SWS - I CAN do it but my range of motion is smaller than my training partner's. He does it easily (like on YT tutorials), I have to fight hard.

    Shoulder blades exaction - I have some nice expander (not that small as it should be but much smaller than any other I saw). I feel my shoulder blades working here.

    Face pull - same as SWS - range of motion might be a little smaller (but I'm not 100% sure, I have to record it).

    I felt tension after training, good feeling. However, it's hard to define this 'range of motion' thing, I will record my performance next time.
    That is good. We know our enemy now and we now that exercise are good for you. Try to improve a little bit every time. Little step by step - and remember squeeze shoulder blade for few seconds on peak of every rehab exercise.
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  4. #19
    11.09.2010

    Lower Body
    1. Jump squat:
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 25
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 27

    2. Parallel squat:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 6 / 80 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 1 / 107 x 1
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 100 x 3 / 110 x 1

    3. High pull:
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 25
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 27

    4. Dead-lift:
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 3 / 107 x 1 / 115 x 1
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6

    5. Front squat (narrow):
    10 x 20 / 12 x 21 / 12 x 22
    13 x 20 / 15 x 22 / 12 x 24

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Parallel squat - somehow I felt weaker than the last time, maybe it's because I'm not used to ABCXX system, maybe just a bad day.

    Dead-lift - frustration. I tried the new - proper - technique. But it was bad. My training partner forgot to bring his iPod and couldn't record my performance. I tried to do as you told me but something went wrong - the barbell was hitting my knees and legs - very irritating. At one time I though I'm doing fine but other times I thought that I'm just doing squat with the barbell in my hands. I have no idea.. we'll find out next Thursday when I deliver the video.

  5. #20
    12.09.2010

    Upper Body
    1a. Push press:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 72 x 1
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 75 x 1

    1b. Chin-up:
    0 x 3 / 2,5 x 3 / 5 x 3 / 0 x 4
    0 x 3 / 2,5 x ...
    ... during the first rep...bar teared off the wall. Fortunately, I managed to land on my feet.
    I continued with rear pulldown (pro lat bar):
    45 x 6 / 55 x 6 / 65 x 6 / 70 x 3

    2a. Barbell incline bench press:
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 2
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 3 / 105 x 1

    2b. Barbell bent-over row:
    40 x 12 / 60 x 8 / 80 x 4
    40 x 12 / 60 x 12 / 80 x 5

    3. Power style dips:
    0 x 15 / 2,5 x 6 / 5 x 4
    0 x 15 / 2,5 x 7 / 5 x 5

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Power style dips - the progress may seem to be little but the quality of repetitions were much, much better than the last time.

    Chin-up - how can I comment this.. that is probably the dumbest thing that ever happened in the gym. I have to think what to do now (try to install the bar on the wall once again or buy a new one).

    Overall, it was a good training (except flying bar).

  6. #21

  7. #22
    13.09.2010

    Remake + Isolation
    1. SWS: 3 x 15 reps
    2. Shoulder blades exaction.: 3 x 15 reps
    3. Face pull: 3 x 15 reps (6 kg)
    4. DBLyingExternalRotation: 3 x 15 reps (empty dumbbell)
    5. Candles:
    a) Barbell wrist curl: 10 x 8 / 15 x 8 / 21 x 8
    b) Barbell reverse curl: 10 x 8 / 15 x 8 / 21 x 8
    c) Barbell curl: 10 x 8 / 15 x 8 / 21 x 8
    d) Barbell close grip press on the floor: 10 x 8 / 15 x 8 / 21 x 8
    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    DBLyingExternalRotation - movement in the first set seemed to be easier than the last time (no burning in shoulders). However, the rest of sets were once again hard as hell.

    Every rehab exercise - fighting hard.

  8. #23
    Quote Originally Posted by S.Ruggiero View Post
    11.09.2010

    Lower Body
    1. Jump squat:
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 25
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 27

    2. Parallel squat:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 6 / 80 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 1 / 107 x 1
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 100 x 3 / 110 x 1

    3. High pull:
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 25
    5 x 10 / 5 x 15 / 5 x 20 / 5 x 27

    4. Dead-lift:
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 3 / 107 x 1 / 115 x 1
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6

    5. Front squat (narrow):
    10 x 20 / 12 x 21 / 12 x 22
    13 x 20 / 15 x 22 / 12 x 24

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Parallel squat - somehow I felt weaker than the last time, maybe it's because I'm not used to ABCXX system, maybe just a bad day.

    Dead-lift - frustration. I tried the new - proper - technique. But it was bad. My training partner forgot to bring his iPod and couldn't record my performance. I tried to do as you told me but something went wrong - the barbell was hitting my knees and legs - very irritating. At one time I though I'm doing fine but other times I thought that I'm just doing squat with the barbell in my hands. I have no idea.. we'll find out next Thursday when I deliver the video.
    If bar is hiting your knees - there is a problem with unadequate hips movement to the back. We will see at the video. Frustration - it is a common thing when you are relearning exercise. Be patient.

    Also look at you parallel squat for 6 reps.
    Attaxk on 1 rep - ok, progression, but you lack progress at 6 reps.Next time do, for example:
    42,5 52,5 72,5 92,5 X 6 and then go with attack.
    In ramp 6 - six reps progression is most important - rest [attack on 3 or 1] is a bonus if you feel well.
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  9. #24
    Flying bar ->


    Look:

    2a. Barbell incline bench press:
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 2
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 3 / 105 x 1

    There is no progress in 6 rep range, only in 3 and 1 rep.
    try 42,5 62,5 82,5 and then switch to lower ranges.
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  10. #25
    Frustration - it is a common thing when you are relearning exercise. Be patient.

    Of course.

    Also look at you parallel squat for 6 reps.
    Attaxk on 1 rep - ok, progression, but you lack progress at 6 reps.Next time do, for example:
    42,5 52,5 72,5 92,5 X 6 and then go with attack.
    In ramp 6 - six reps progression is most important - rest [attack on 3 or 1] is a bonus if you feel well.


    I thought it is the other way round. Good to know that (no monotony).

    Barbell incline bench press:
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 2
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 3 / 105 x 1
    42,5 x 6 / 62.5 x 6 / 82,5 x 6 / 102,5 x ? / 107 x ?

    Will it be ok?

    Second thing - The smallest weights I have are 1 kg and 0,5 kg. I can only progress like this:
    42, 45, 47, 50, 52, 55, 57, 60....
    or
    43, 45, 48, 50, 53, 55, 58, 60....

    Which way is better? Or maybe it doesn't matter?

    EDIT:

    Forget the second question. I will just buy 2 x 0,25 kg tommorrow
    Last edited by S.Ruggiero; September 14th, 2010 at 15:19.

  11. #26
    Heh - don't by anything special. I'm just used to "1,25 2,5 5 7,5 10 15 20" plates. No problem if you got other. First question - it's ok. Second - doesn't matter.
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  12. #27
    16.09.2010

    Lower Body
    1. Jump squat:
    10 x 5 / 15 x 5 / 20 x 5 / 25 x 5
    10 x 5 / 15 x 5 / 20 x 5 / 27 x 5
    11 x 5 / 16 x 5 / 21 x 5 / 26 x 5

    2. Parallel squat:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 6 / 80 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 1 / 107 x 1
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 100 x 3 / 110 x 1
    43 x 6 / 53 x 6 / 73 x 6 / 93 x 6 / 103 x 2

    3. High pull:
    10 x 5 / 15 x 5 / 20 x 5 / 25 x 5
    10 x 5 / 15 x 5 / 20 x 5 / 27 x 5
    11 x 5 / 16 x 5 / 21 x 5 / 26 x 5

    4. Dead-lift:
    40 x 6 / 50 x 6 / 70 x 6 / 90 x 6 / 95 x 3 / 100 x 3 / 105 x 3 / 107 x 1 / 115 x 1
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6
    25 x 6 / 30 x 6 / 35 x 6 / 40 x 6 / 45 x 6 / 50 x 6 / 55 x 6

    5. Front squat (narrow):
    20 x 10 / 21 x 12 / 22 x 12
    20 x 13 / 22 x 15 / 24 x 12
    21 x 20 / 23 x 15 / 25 x 12

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Dead-lift - I was supposed to start from 30 kg, my mistake (I thought I started from 20 last time). Despite little weights, this technique is more exhausting. Movement seemed to be better but still not good. I will upload a video soon.

    Front squat (narrow) - I was already exhausted before I started. Even so, I was fighting really hard till my legs were burning.

    I was totally exhausted afterward.

  13. #28
    To eliminate exhaustion - for next 2 weeks - eliminate attacks on smaller reps. For example if doing ramp 6 - dont attack 5,3 or 1 RM. This will get you to good balance.
    In the deadlift -cut out 2 sets.4-5 sets will be good for now.
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  14. #29
    17.09.2010

    Upper Body
    1a. Push press:
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 72 x 1
    40 x 6 / 50 x 6 / 60 x 6 / 70 x 3 / 75 x 1
    42 x 6 / 52 x 6 / 62 x 6 / 72 x 3 / 77 x 1

    1b. Rear pulldown (pro lat bar):
    45 x 6 / 55 x 6 / 65 x 6 / 70 x 3
    47 x 6 / 57 x 6 / 67 x 6 / 77 x 3

    2a. Barbell incline bench press:
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 2
    40 x 6 / 60 x 6 / 80 x 6 / 100 x 3 / 105 x 1
    43 x 6 / 63 x 6 / 83 x 6 / 103 x 2

    2b. Barbell bent-over row:
    40 x 12 / 60 x 8 / 80 x 4
    40 x 12 / 60 x 12 / 80 x 5
    43 x 12 / 63 x 12 / 83 x 5

    3. Power style dips:
    0 x 15 / 2,5 x 6 / 5 x 4
    0 x 15 / 2,5 x 7 / 5 x 5
    0 x 16 / 2,5 x 6 / 5 x 4

    +
    No-barbell squat - back squat style (hamstring stretching) – 1 minute.

    Barbell incline bench press - It was like 2 and a half, a little help from my friend so it doesn't count. I didn't feel that powerful today. Thus no attack for 1 RM.

    Rear pulldown (pro lat bar) - 77 kg is too much for now, I have to go back to 73 kg.

    Power style dips - I went for 110% just to progress with one more repetition. It turned out that it was for the price of repetitions in the following sets.

    "Upper Body" is my favourite training day.

  15. #30
    1b. Rear pulldown (pro lat bar):
    45 x 6 / 55 x 6 / 65 x 6 / 70 x 3
    47 x 6 / 57 x 6 / 67 x 6 / 77 x 3

    Rear pulldown ??? Bar to the upper back ?
    Don't evet do this again. Switch to front pulldown.
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