Ruckin's first cycle log: test cyp only [IV gear]

[ruckin]

To Americans they seem to be irreplaceable but from what I've seen in regards to the Russians and eastern bloc lifters they rarely if ever do rows. According to them they're one cause of bad shoulders. So depending on which philosophy you subscribe to they are either great or horrible lol.

Let me ask you this, what makes them feel weird and uncomfortable to you? Does it happen at a specific point in the ROM? Throughout the whole movement? Have you tried varying grip widths?

More exercises: face pulls, seated DB cleans, rear laterals, band pull a parts, chest supported rows

I think I don't like them cause there's nothing you're bracing yourself against when doing them, which feels weird. You know like when benching, you're pushed against the bench, when squatting, pressing or deadlifting, you're exerting force in a straight bar path directly away from your feet which are brqced to the floor, but when doing bb rows I'm just holding my torso there with the bar suspended below. I hope that made sense.

Nice lift numbers, Ruckin. I have to start paying attention in here.

Thanks brother, glad to have you here.

Power Cleans w/ 240 sweet!! Looks like you added over 40lbs to your bench awesome!!



You could try one arm BB rows with the BB anchored in a corner.

Thank you! Yeah I feel like my upper body pushing movements are exploding more than anything else. I'm considering that one. Never done them before but I might have to try them.

 

[weighted chinup]

I think I don't like them cause there's nothing you're bracing yourself against when doing them, which feels weird. You know like when benching, you're pushed against the bench, when squatting, pressing or deadlifting, you're exerting force in a straight bar path directly away from your feet which are brqced to the floor, but when doing bb rows I'm just holding my torso there with the bar suspended below. I hope that made sense.

Chest supported rows are a viable alternative, and probably my favorite row variant. I know several strength oriented lifters who row this way instead of typical barbell rows or pendlay rows even though it's more common in bodybuilding circles.

Inverted Rows are another option too but they offer very little room for progression.

 

[Docd187123]

I think I don't like them cause there's nothing you're bracing yourself against when doing them, which feels weird. You know like when benching, you're pushed against the bench, when squatting, pressing or deadlifting, you're exerting force in a straight bar path directly away from your feet which are brqced to the floor, but when doing bb rows I'm just holding my torso there with the bar suspended below. I hope that made sense.


Thanks brother, glad to have you here.


Thank you! Yeah I feel like my upper body pushing movements are exploding more than anything else. I'm considering that one. Never done them before but I might have to try them.

Part of the reason they're such a useful lift is bc of that fact. Not only do they work the upper back muscles bc of he rowing movement but by not having something to brace your chest you're required to physically maintain lumbar extension which provides extra work for the low back and hip extensors.

 

[ruckin]

Chest supported rows are a viable alternative, and probably my favorite row variant. I know several strength oriented lifters who row this way instead of typical barbell rows or pendlay rows even though it's more common in bodybuilding circles.

Inverted Rows are another option too but they offer very little room for progression.

That's a good idea, I think I'd really like chest supported rows. How would you suggest doing them? On an incline bench? And with what kind of bar?

 

[weighted chinup]

That's a good idea, I think I'd really like chest supported rows. How would you suggest doing them? On an incline bench? And with what kind of bar?

I performed them on an incline. I used a bench that is basically just a very long incline that can be adjusted, I used the lowest incline setting. It's important that bench isn't too small lengthwise otherwise the dumbbells will keep hitting the ground on the eccentric. It's hard to explain this but you will know right away if the bench will work or not when you attempt a set.

The setup I used looked something like this.

If your gym has a plate loaded chest supported row machine then I would use that. Mine didn't unfortunately. I currently do seated rows instead but performed chest supported rows for a very long time before making the switch.

 

[ruckin]

Part of the reason they're such a useful lift is bc of that fact. Not only do they work the upper back muscles bc of he rowing movement but by not having something to brace your chest you're required to physically maintain lumbar extension which provides extra work for the low back and hip extensors.

Good point.

I don't know, you guys lol! All I want is a rowing type exercise to build back thickness as a deadlift accessory. I think I'm putting too much thought into this.

 

[insertnamehere]

Do you incorporate weighted pull-ups? I've been doing these recently and my mid upper back/low traps are getting hammered (in a good way).

 

[ruckin]

Do you incorporate weighted pull-ups? I've been doing these recently and my mid upper back/low traps are getting hammered (in a good way).

I do chin ups, but just with my body weight. I'm not strong enough on them to do more than 7-9 or so right now so I don't currenty do them weighted.

 

[insertnamehere]

I do chin ups, but just with my body weight. I'm not strong enough on them to do more than 7-9 or so right now so I don't currenty do them weighted.

Try it with just a 10lb plate. Try to get multiple sets of 3. The following session, do sets of 5. Next session, up the weight by 10lbs. for sets of 3 and so on.

You'll be surprised how quickly you can progress. I started with 10lbs a few weeks ago and I'm now doing a 35lb plate for sets of 5 (today).

 

[ruckin]

Yeaterday was conditioning again, I just didn't get around to posting about it til now. I did 5 sets of 2 laps through the 50x50 yd grid that I've been talking about this whole log. 55 seconds rest between sets, so that's an improvement over the 60 seconds rest we used last time. Performance felt very good too. I was very happy with my average speed, and was able to finish the last stretch of the last lap on a full on sprint. Gonna reduce the rest time to 50 seconds next time.

Also my arms are finally above 17 inches! To be exact 17 & 1/8 inches cold first thing in the morning yesterday

Weight has been hovering at ~260 the last few mornings too. I'm taking a rest day today so nothing else to update til tomorrow.

 

[ruckin]

Power cleans: 195x1x5
Press: 165x8,8,8,9
Squat: 340x8x4
Rack pulls: 475x10x3 (straps)
Barbell holds: 405x22 sec x2
Paused incline bench press: 205x9x2
Chins: 265x5x4
Weighted planks: 95x30 sec x2
Curls: 40sx12x3

This workout went WAAAAAAY better than I expected. My nutrition yesterday was sub-par at best and I've slept pretty shitty the last 3 nights, but I managed to squeeze in a 1.5 hour nap after work today and that definitely made a difference when I lifted tonight. Still wasn't a great workout but given the bad situation I put myself in, it could have gone much worse. One of those grinder workouts. I'm very happy with myself for pushing through it though. I hit all of my goal numbers for the workout so I can't complain.

Being 265 in the gym tonight was cool too. Highest I've been so far when I always weigh myself before chin ups.

 

[Docd187123]

Solid workout Ruck. Happy to see you progressing more and more

 

[insertnamehere]

Power cleans: 195x1x5
Press: 165x8,8,8,9
Squat: 340x8x4
Rack pulls: 475x10x3 (straps)
Barbell holds: 405x22 sec x2
Paused incline bench press: 205x9x2
Chins: 265x5x4
Weighted planks: 95x30 sec x2
Curls: 40sx12x3

This workout went WAAAAAAY better than I expected. My nutrition yesterday was sub-par at best and I've slept pretty shitty the last 3 nights, but I managed to squeeze in a 1.5 hour nap after work today and that definitely made a difference when I lifted tonight. Still wasn't a great workout but given the bad situation I put myself in, it could have gone much worse. One of those grinder workouts. I'm very happy with myself for pushing through it though. I hit all of my goal numbers for the workout so I can't complain.

Being 265 in the gym tonight was cool too. Highest I've been so far when I always weigh myself before chin ups.

I see you did some weighted chins after all!

Nice work! I love those days when my expectations are shattered by y actual performance!

 

[ruckin]

My waitress at waffle house just told me I look like Arnold Schwarzenegger

Her plan worked too, she got a big tip.

 

[Seven]

My waitress at waffle house just told me I look like Arnold Schwarzenegger

Her plan worked too, she got a big tip.

Please tell me you said, "I'll Be Back." Lol

 

[ruckin]

Please tell me you said, "I'll Be Back." Lol

Lmfao FUCK!!! How did I not think of that!

 

[ruckin]

power clean: 245x1x8
Bench: 275x8,8,8,9
Squat: 345x8x4
Barbell rows: 225x8x4
Paused incline press: 205x9x2
Shrugs: 425x12x3 (straps)
Barbell holds: 405x23 sec x2
GHRs: bwx5x3
Weighted planks: -
Side raises: 45sx11x4

Decent workout tonight. I had a very tiring day at work today so that likely contributed to my slight lack of energy. Squats in particular were brutal. I don't know how I got all my reps there, but I did so I'm happy. I realized earlier too that I've increased my weight used on squats by 50 lbs in the last 6 weeks since I started doing 4 sets of 8 with everything. Solid progress there, I know I could've done a little better though. I really need to make these last 4 weeks count... Oh and benching 275 for 9 on my last set felt good too. So did the cleans. I'm pretty excited to use 250 on those next time! That'll be a big milestone.

 

[ruckin]

Just finished my conditioning tonight, I did the same as always, 5 sets of 2 laps and with 52 seconds rest between sets this time.

I'm happy with how it went, but my damn lower left leg is still giving me a hard time. I'm really starting to be worried about it, practice starts 4 weeks from today. I can't go into the season with an injury like this. I'm almost positive that the rapid increase in my squat strength and the resulting stress on the leg is what caused this in the first place. I feel my muscles are getting stronger faster than the rest of my body can keep up. So sadly I'm considering changing my squat program to go heavy less frequently and hope that that allows my leg to heal. Maybe it'll be a good idea to take doc's advice and do a light power session every other time I squat. What do you guys think?

 

[Docd187123]

What's going on with your leg again?

 

[ruckin]

It's a weird dull soreness/pain on the outside of my lower leg, from about from half way between my knee and ankle, to just above the ankle. It's not the calf. It feels just like shin splints, but it's on the outside of the leg, towards the back a little. I'll see if I can snap a pic later of the spot if that description wasn't good.