Ryan's second run featuring "super squats"

[RobRegish]

Fantastic!

More gains, more poundage. I can't WAIT for your full review/wrap up/key learnings.

Love the bloat. Long live the bloat

[RyannayR]

Cruise workout #6

Seated Cable Machine Rows
190 5x5 PR
(The last two sets felt light to me. I know for sure I could have got 195, possibly even 200.)

I used the Leg Press machine today instead of squats for the first time.
The machine itself weighed 180 or something and I put 320 on there.
5x5

Seated calve raise static hold
230 for 20 seconds PR

Ab static hold 180 for like 15 seconds

Instead of a bicep machine static hold I did a few sets of incline curls with 45 lbs.

Forgot all about the leg sled static hold.


Overall, great workout today. I'm going to extend my cruise phase for a workout or two so I can get another go with those seated rows . I also want another shot with that leg press machine. In the meantime I'm making great progress on my home gym. The power rack is assembled and the Olympic plates are ordered. Still shopping around for adjustable benches but I really like the red and black bowflex bench. It looks really sharp.

[RobRegish]

I slept under my rack the first night

Great work!!

[RyannayR]

hahahaha your crazy!

[RyannayR]

I started planning out everything for my next run and here is how I envision it:

Upper: GLP bench press super set w/DB pullovers

EDT Block 1
Incline Bench Press
Wide Grip Pull ups

EDT Block 2
Curls
Skull Crushers

Lower: GLP Squat

EDT Block 1
Dead Lift
Whats a good hamstring exercise to pair this with? Remember I'm at home now so no access to a leg sled.

Any suggestion or critique would be greatly appreciated.

[elephino]

SLDL and GHRs always make my hamstrings hurt. But I can't picture doing either with deadlifts.

[RobRegish]

Romanian deadlifts are very good. GHR's excellent too.

Do incorporate a static ab crunch. If you need details on that by all means let me know or consult the Feast stickies!

Hope that helps..

[RyannayR]

Okay thanks guys.

[RyannayR]

Last cruise workout....I think.

Cable Rows
200 5x5 (PR)

Leg Sled
360 5x5 (PR)

Leg Sled static hold
495 10 seconds

Seated calve raise static hold
230 for 25 seconds

Ab static hold with tricep pull down rope
180 for 20 seconds (not a fan of this one)

Preacher curl machine static hold
maxed out the machine and held it till I couldn't


Last workout of cruise and I'm still seeing strength gains. I'll take a week off to regroup and prepare for the periodic. It's going to be a run right through all four loading patterns and I'll start a new log. Now I have a question about how to go about starting it off. Do I execute a famine, then 5 HIT, then begin GLP I?

[RobRegish]

Ahhh.. no.

You should however, devote a workout to establishing your 1RM in the lifts you want to peak during The Blueprint Periodic (a tweaked version of which you'll be running).

Then, take one week off to recoup, relax and get your #'s for GLP II (not I). Right here for you if you need anything.

Oh BTW, FANTASTIC RUN!!

[RyannayR]

I'll establish my max on bench today and max on squats later in the week because my legs are still a bit sore from the last workout.

[RyannayR]

Welp I can cancel that workout today. I got all set to go to the gym and I walk out front of my house and my car was gone. Great way to start off the day let me tell ya.

[RobRegish]

Wow! That sucks...

Hope they find it man (and whoever it was that took it). Some things are out of your control. Look at it like this: one more day to grow stronger via super-compensation

[RyannayR]

Yeah I hope it turns up too but from what I understand it's not likely. I LOVED that car. And my sled was in the trunk!