Ruckin's 4th blast: chasing a 600 squat

[RodgerThat]

I'm in on this for sure. Crazy man we have the same deadlift numbers but your squat is way beyond me. You still doing everything beltless too bud? Also for the powerclean have you looked into doing some hang powercleans and box cleans to break through that pleateau cause I know you've been hanging in the 250-275 zone on that for a while mind you I think you were closer to 265-270 in BW at that time too

 

[ruckin]

I lied about my weight, guys. Apparently I'm only 244 now =[

I'm in on this for sure. Crazy man we have the same deadlift numbers but your squat is way beyond me. You still doing everything beltless too bud? Also for the powerclean have you looked into doing some hang powercleans and box cleans to break through that pleateau cause I know you've been hanging in the 250-275 zone on that for a while mind you I think you were closer to 265-270 in BW at that time too

Yeah everything beltless. I'll look into some of that stuff, but I think my biggest limiting factor is my deadlift strength. Once that starts going up again, I'm sure my clean will follow suit.

 

[ruckin]

Here's a rough outline of what my training will look like for the next couple of months, for those interested. I'm being a little indecisive about what back work I want to do on Mondays, but I'm leaning towards pendlay rows. At least until my forearm is 100% and I can start doing chin ups again, at which point I'll probably switch to a deadlift variation instead while adding back in chin ups.

By the way I don't think I mentioned this, I'm starting this blast on Monday. I can't wait!

 

[RodgerThat]

View attachment 53089
Here's a rough outline of what my training will look like for the next couple of months, for those interested. I'm being a little indecisive about what back work I want to do on Mondays, but I'm leaning towards pendlay rows. At least until my forearm is 100% and I can start doing chin ups again, at which point I'll probably switch to a deadlift variation instead while adding back in chin ups.

By the way I don't think I mentioned this, I'm starting this blast on Monday. I can't wait!

Hey man had a thought for you, I've been doing snatch high pulls lately 225 up to about nipple leave and dropping it figured it might be a movement you'd like. Lots of rear delt and traps as well as its a low explosive movement that I can see transferring into sports performance quite well cause really makes you employ your whole kinetic chain. Just a thought for a day you got lots of energy to try em out

 

[ruckin]

Hey man had a thought for you, I've been doing snatch high pulls lately 225 up to about nipple leave and dropping it figured it might be a movement you'd like. Lots of rear delt and traps as well as its a low explosive movement that I can see transferring into sports performance quite well cause really makes you employ your whole kinetic chain. Just a thought for a day you got lots of energy to try em out

So just as if I'm doing a snatch, but instead of finishing you just drop it once it's to your nipple height? Sounds interesting

 

[RodgerThat]

So just as if I'm doing a snatch, but instead of finishing you just drop it once it's to your nipple height? Sounds interesting

Ya man and just focus on stupid high elbows and squishing your traps hard it's a solid movement low risk too

 

[ruckin]

Ya man and just focus on stupid high elbows and squishing your traps hard it's a solid movement low risk too

Sounds cool, I'll keep them in mind for sure

 

[LionHeart]

Ya man and just focus on stupid high elbows and squishing your traps hard it's a solid movement low risk too

Actually saw a guy doing this last week. Have you noticed an improvement with your clean/snatch?

 

[ruckin]

When you have to wear long sleeves (so you don't look like you shoot up heroin) after using voodoo floss


First workout of the blast today!

Monday, volume day:
Squat 365x5x5
Strict Press 185x6,5,5
Deadlift 365x5x2
Paused close grip incline 225x5x3
Chest supported row 115x10
Shrugs 405x10,4 (rp)


Could've been better, could've been worse. My legs and glutes are already sore as fuck though, even though the squats weren't very hard. I haven't done this much volume in a workout in a while.

 

[ruckin]

Light day
Power clean 225x3x4
Press 145x5x2
Squat 295x5x2
GHR bw+25x10,2 (rp)
Rear delt flies 25sx15
Weighted sit ups 30x10, 50x10x2

 

[ruckin]

Friday, intensity day
Squat 415x7
Push press 245x6
Deadlift 445x5
Paused Cgbp 245x8,8,6


Idk what my deal is but every time I'm out of town and have to lift in a random gym, my performance goes to absolute shit. Every. Single. Time. It's very frustrating, especially since I'll start traveling a lot soon for my job... I ate so much and slept fine this week too. Maybe it's because I'm just out of my comfort zone at a random gym? I'm not sure, but I really need to figure something out, cause I can't keep having this happen.

 

[RodgerThat]

Friday, intensity day
Squat 415x7
Push press 245x6
Deadlift 445x5
Paused Cgbp 245x8,8,6


Idk what my deal is but every time I'm out of town and have to lift in a random gym, my performance goes to absolute shit. Every. Single. Time. It's very frustrating, especially since I'll start traveling a lot soon for my job... I ate so much and slept fine this week too. Maybe it's because I'm just out of my comfort zone at a random gym? I'm not sure, but I really need to figure something out, cause I can't keep having this happen.

I'm the same way my man once I'm outa my gym I'm sure I loss 15% of my intensity

 

[ruckin]

I'm the same way my man once I'm outa my gym I'm sure I loss 15% of my intensity

It sucks man lol I'm glad you can relate.

 

[jaymaximus]

Friday, intensity day
Squat 415x7
Push press 245x6
Deadlift 445x5
Paused Cgbp 245x8,8,6


Idk what my deal is but every time I'm out of town and have to lift in a random gym, my performance goes to absolute shit. Every. Single. Time. It's very frustrating, especially since I'll start traveling a lot soon for my job... I ate so much and slept fine this week too. Maybe it's because I'm just out of my comfort zone at a random gym? I'm not sure, but I really need to figure something out, cause I can't keep having this happen.

I'm the same way my man once I'm outa my gym I'm sure I loss 15% of my intensity

Oddly enough I have the best workouts at random gyms. Im always motivated because I have to show the people I dont know that Im stronger than them.

 

[ruckin]

Oddly enough I have the best workouts at random gyms. Im always motivated because I have to show the people I dont know that Im stronger than them.

I'll have to adopt that attitude next time and see how it goes

 

[ruckin]

11/28 volume day
Squat 365x5x4
Strict Press 185x6x3
SLDL 365x5x3
Paused cg incline 225x5,5,7
Chest supported row 115x14
Shrugs 100sx10,4 (rp)

Today, light day
Power clean 230x3x4
Press 145x5x2
Squat 295x5x2
GHR was broken
Rear delt flies 30sx12,3,1 (rp)
Weighted sit ups 50x10x3 (dumbbell on chest)

 

[jJjburton]

gunna sub in

 

[ruckin]

Hi everyone. Life's been crazy the last few weeks so I just haven't even been remembering to come on here, so sorry for the lack of updates in case anyone cares lol.

I've only had to skip a couple workouts this month, but gains have been a little underwhelming, and some old nagging injuries have returned. Aside from that everything's been alright though. I'll just share my most recent Friday workout with some maxes I did, instead of copying every workout from the last 3 weeks.

Squat 420x8
Push press 265x5
Db row 130sx12; 130sx10,2 (rp)
Paused CGBP 245x8x3
RDL 275x13

So I'm still pretty much where I was about a month after my last blast ended, but I'm expecting the gains to start rolling in any day, now that I'm settling down a bit and I can actually train at the same gym more than two times.

I noticed that my arms look bigger though, so I guess that's something.

 

[ruckin]

12/23: Squat 445x5
Push press 270x3,1,1 (supposed to get 1x5)
Deadlift - (lat)
Db row 125x13,10
Paused CGBP 245x8,8,9
RDL 275x15

12/21: Power clean 245x3x4
Press 155x4x2
Squat 295x5x2
GHR bwx9
Rear delt flies -
Weighted sit ups -

12/19: Squat 365x5x5
Strict Press 185x5,5,8
RDL 275x14
Paused cg incline 225x5,5,6
Db row 125x12,4,1 (rp, last 2 sets w straps)
Shrugs 405x15,3 (rp)


I think I'm going to forget about switching to tren at week 9 and just run test/eq all the way through. I can't risk having my personality negatively affected with everything I have going on right now. So I think I'll just eat up tomorrow for Christmas and start trying to recomp as best I can after that.

 

[Maktub]

When are you planning to donate blood? You are 6 weeks in right ?