Ratz´ Log - The GUN SHOW!

[Ratz]

Have watched from the sideline for some months and feel like logging here now.

Right now during an U/L-split - just during what comes to my mind. Sometimes volume-based, sometimes ME inspired.

I am not a big upperbody-pressing-dude. More a lowerbody and pulling kind a guy.


English isnt my native language, so please behave

 

[Ratz]

Monday 01/03
- Lowerbody.

A1) Rackpulls - pulled right above the kneecap.
up to
3x190 kg <- PR
- First time so a very cheap PR.

B1) RDL
2x8x80 kg
6x6x100 kg

C1) Boxsquats - to parallel
5x5x100 kg
2x5x110 kg
- Just som volume work.

D1) Standing Calf Raise
4x12x130 kg

E1) Seated Calf Raise
4x15x40 kg

Cool round.

 

[Ratz]

Wed. 03/03
- Upperbody.

A1) BB Cg Benchpress
6 x 70 kg <- Normal benchpress
6 x 60 kg
6 x 65 kg
2 x 4 x 70 kg
10 x 60 kg

B1) Barbell Row
8 x 60 kg
8 x 70 kg
8 x 80 kg
8 x 90 kg
8 x 90 kg
15 x 60 kg <- pendlay row

C1) Military
6 x 8 x 40 kg

C2) Rear Delt Lateral Raise
6 x 12 x 6 kg

D1) Chest Supported Machine Row
6 x 10 x 60 kg

D2) OA Lateral Raise
6 x 10 x 12 kg

E1) UH Pulldown
10 x 75 kg
2 x 8 x 85 kg
10 x 75 kg

E2) DB Shrugs
4 x 12 x 24 kg

F1) GUN SHOW!

Another cool round.

 

[_ROBERTiNHO_]

Cool log man! Many compounds movements, nice!
I'm just like you: not a big upperbody-pressing-dude like Freako, more a pulling guy.

 

[Ratz]

Thu. 04/03
- Lowerbody.

A bit tired today,

A1) Boxsquats - parallel
up to
3 x 125 kg
2 x 125 kg
2 x 8 x 80 kg <- attg box
- Just started during lowbar and thumbless grip so had an influenced at my power today. Habituation.

B1) Trapbar Deadlift - raised 4 cm
up to
1 x 170 kg
2 x 170 kg
- That was just so bad.

C1) Bulgarian Split Squats
15 x bw
4 x 10 x bw
- IOMS! Must use more weight next time.

D1) RDL
3 x 12 x 80 kg

Done.

 

[Ratz]

Todays session.

All good places were you can do oh presses was taken so I had to be creative.

A1) Clean and (push)press - clean at all reps
2 x 60 kg
2 x 60 kg
2 x 60 kg
2 x 65 kg
2 x 65 kg
2 x 65 kg
1 x 70 kg
1 x 70 kg
1 x 70 kg
- I do prefer having a rack and be a little stronger.

I was FORCED to do some lowerbody with my friend.

B1) Rackpulls - pulled right above the kneecap
up to
3 x 200 kg <- pr

C1) Barbell Row
10 x 60 kg
10 x 70 kg
8 x 90 kg
8 x 90 kg
8 x 80 kg

D1) UH Pulldown
10 x 75 kg
10 x 85 kg
9 x 85 kg
8 x 85 kg
8 x 85 kg

E1) BB Cg Benchpress
up to
5 x 70 kg
4 + 1 semiforced x 70 kg
8 x 60 kg

F1) GUN SHOW!

 

[Ratz]

Cool log man! Many compounds movements, nice!
I'm just like you: not a big upperbody-pressing-dude like Freako, more a pulling guy.

Thanks

Pressing have to go away:icon_ninja:

But one day I might appreciate it. I hope.

 

[Ratz]

...

Mistake :gaysign:

Cant see any delete button :S

 

[El Freako]

The delete option is accessed through the edit button. :gaysign:

Lol@

pulling kind a guy

I don't know what "having a pull" translates to in your language but it means the same as "jerking off" in Aussie.

What are your age/height/weight/training experience stats?

 

[PrinceVegeta]

Nice log! lots of heavy lifts! keep it up!!

 

[Ratz]

The delete option is accessed through the edit button. :gaysign:

Lol@

I don't know what "having a pull" translates to in your language but it means the same as "jerking off" in Aussie.

What are your age/height/weight/training experience stats?

Lulz

Age: 19
Height: 182 cm
Weight: 81,5 +/-
- I will continue a light bulk until june and then take a small cut through june.
Experience: Soon 1 year of lifting

PV -> Thanks

 

[Ratz]

Today lowerbody.

A1) Trapbar Deadlift RE - raised 4 cm
up to
30 x 120 kg <- Rep PR
- OMFG!

Video will come.

B1) Boxsquats VA - attg
6 x 6 x 70 kg
- Keept it light today.

C1) RDL
10 x 50 kg
8 x 80 kg
2 x 8 x 110 kg <- PR (?)
12 x 80 kg

My RE set took all my energy and power so I didnt do much after. My body have to accept RE from now on because it was a damm nice feeling!

So the template for lowerbody is:

Monday:
Heavy Deadlift/Rackpulls
Boxsquats VA - attg

Thursday:
Heavy Boxsquats - parallel
Trapbar DL RE - one allout set

 

[Ratz]

Ratz´ Log - The GUN SHOW! Now with video

Trapbar Deadlift RE - raised 4 cm
30 x 120 kg

I only do touch and go when during RE.

 

[Ratz]

"Leftovers" before work.

A1) Standing Calf Raise
5 x 12 x 120 kg
5 x 12 x 100 kg

B1) Seated Calf Raise
10 x 12 x 40 kg

 

[Ratz]

Upperbody at another gym.

Tired today so a little shorter training than normal.

A1) UH Pulldown
1 x 10 x 70 kg
3 x 8 x 80 kg
1 x 12 x 70 kg

1 set chest supported machine row

B1) BB Cg Benchpress
1 x 6 x 60 kg
1 x 6 x 70 kg
4 x 5 x 70 kg
- Some volume PR.

C1) Seated Cable Row
4 x 10 x 60 kg

D1) Military
1 x 8 x 40 kg
1 x 6 x 50 kg
1 x 2 x 60 kg <- still a bit to heavy
1 x 4 x 55 kg
1 x 12 x 40 kg
- Approved. PR at 60 at 55.

E1) Barbell Row - Dropset
15 x 80 kg + 15 x 70 kg + 15 x 60 kg

F1) SMALL GUN SHOW!

Tomorrow heavy boxsquats and highrep dl.

 

[El Freako]

30 rep deadlifts are just silly...

 

[Ratz]

30 rep deadlifts are just silly...

I didnt thought I do could 30. My plan was just to go allout but I had no idea how much weight I do could for reps and when I first got started I didnt want to stop.

Today I aim for 20 reps with more weight.

 

[Ratz]

Lowerbody.

A1) Boxsquats - parallel
2 x 10 x 20 kg
2 x 5 x 50 kg
3 x 3 x 80 kg

5 x 5 x 120 kg <- volume pr
- Last time I got 5, 5, 4, 4, 3 x 120 kg.

B1) Trapbar Deadlift RE - raised 4 cm
up to
1 x 15 x 130 kg <- touch n go
- shit that was hard after the squats.

C1) RDL
1 x 6 x 60 kg
1 x 6 x 90 kg
2 x 5 x 120 kg <- PR
2 x 10 x 100 kg

D1) Boxsquats - attg
5 x 6 x 70 kg
- nothing fancy.

Good training.

 

[El Freako]

Good boxies and pulls.

 

[Ratz]

Thx

I trained saturday but hurt my right shoulder at the start of the workout so nothing worth to report.

Today I trained lowerbody - no pain in the shoulder.

A1) Rackpulls - pulled right under the kneecap.
up to
5 x 180 kg <- pr (first time from this height)
something x 150 kg

B1) Boxsquats VA - attg
6 x 6 x 80 kg
- rest 1 min.

C1) SLDL
10 x 90 kg
8 x 120 kg <- pr
4 x 120 kg
15 x 90 kg
12 x 90 kg

D1) Seated Leg Curl
4 x 6 x 65 kg

D2) Standing Calf Raise
4 x 15 x 140 kg

E1) Seated Calf Raise
4 x 12 x 40 kg

E2) Backraises
4 x 15 x bw

Good round.