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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sun Jun 03, 2012 2:43 pm 
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Stegosaurus
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Upper back and shoulder work on Friday that I forgot to log sooner -

Weighted pull-ups -
1x5 @ bodyweight (243 lbs. clothed)
1x10 @ 45 lbs. added (feet just barely touching floor for 1 second deload between each rep)
1x6 @ 62.5 lbs. added (same 1 second deload between reps)
1x3 @ 82.5 lbs. added (about 3-5 seconds deload and a few breaths between each rep)
1xfail @ 102.5 lbs. added (got eyes up to the bar, but couldn't finish the last inch or two of the pull)

Standing overhead strict press w/ axle -
1x5 @ 145 lbs.
1x3 @ 175
1x2 @ 195
1x1 @ 205
1x1 @ 215
1x1 @ 225
1x1 @ 235, went up fairly easily will work to hit 240 later this month
3x5 @ 205
1x12 @ 175, got 10 reps, had to rack the axle, rest 10 seconds to finish last 2 reps of set

Heavy 1-arm sled rows in parking lot -
1x20 each arm @ 335 lb. sled
1x20 " " @ 370
1x20 " " @ 405
Have to lean back about 20-30 degrees at start of pull to get sled moving each time, but finding I can definitely go heavy on these easily enough.

Light stone loading work -
3x5 lifts to 48" platform w/ 190 lb. stone
1x5 rows to chest w/ 250 lb. stone
1x3 rows to chest w/ 270 lb. stone

Called it a day, am hoping to get leg training in later but pulled a muscle in my middle back from laughing too hard last night (of all things...) so I downed 1000mg of ibuprofen and am keeping fingers crossed I'll be up for light squatting later tonight. Otherwise, it'll be tomorrow!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Jun 04, 2012 1:47 am 
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Stegosaurus
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Quick leg workout tonight -

Squats -
1x5 @ 135 lbs.
1x5 @ 185
1x5 @ 225
8x5 @ 285
1x12 @ 225
1x20 @ 185
All sets pretty easy, but the 20 rep set took all the wind out of me.

Angled leg press w/bands -
3x20 @ 360 lbs. Plus black bands
Alternated with 3x25 glute/ham raises

Wrapped up with one light set of reverse hypers with 50 lbs. and that was plenty.
Upper back and chest tomorrow!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Thu Jun 07, 2012 1:15 am 
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Stegosaurus
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Location: Waukesha, WI
Things still moving in the right direction, lower back is feeling stellar and body recomp is moving along nicely. Came in drained at 236 this morning, haven't been this low in some time, more visible definition coming along in a few areas, working toward the goal of getting lean in the low 220s and working my way back up to a solid and non-bloated 235ish over the next year. Slow and steady, no painful dieting, no crazy training, just sensible eating with enough work to keep making progress, won't switch gears for a while until things start to stall out.

Lower back and chest night, was going to do it on Monday but was so worn out when I got there, I realized I needed a few more days off. Tonight was good for it, though!

Continuing with rehab deadlifts done fairly light -
1x5 @ 135 lbs.
1x5 @ 225
10x5 @ 275, easy and fast pulls every set

Alternated the deadlifts with axle bench pressing -
1x5 @ 145 lbs.
1x3 @ 195
1x2 @ 235
1x1 @ 265
Put on Slingshot and started alternating wtih the deadlifts, 45-60 seconds max rest between sets -
9x2, 1x3 @ 300 lbs.
Took off Slingshot
2x3, 1x4 @ 265
1x8 @ 235
1x15 @ 195
1x20 @ 150, wanted 25 but triceps were dead at 20, no more to be had

700 lb. tire flips -
3x6, MUCH easier than last time, will be working up to sets of 10 over the next month or two with this one

Safety squat bar good mornings -
3x20 @ 165 lbs., keeping light, working on shooting hips forward fast on the extension

Front squat harness shrugs -
3x25 @ 350 lbs.

That was it, wanted to get in some light reverse hypers, but hit the wall after the shrugs, nothing left to give tonight for keeping the pace fast and giving it everything I had.

Skateboarding tomorrow so long as my tricky knee doesn't give me problems, upper back and either shoulders or some stone lifting on Friday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sun Jun 10, 2012 12:37 pm 
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Stegosaurus
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Location: Waukesha, WI
Body was totally taxed the past few days, just couldn't feel like doing much of anything, like I was sleepwalking all day Thursday and Friday. Figured I needed to get my ass back in gear on Saturday, went in for some upper back and shoulder work -

Standing strict overhead axle presses -
1x5 @ 145 lbs.
1x2 @ 175
1x1 @ 195
1x1 @ 215
5x3 @ 225, done as singles with 20 seconds rest between each. Would press a rep, rack the axle, walk out the dock door for a quick breath, then come back for the next. Technique was REALLY spot on tonight, the 2nd and 3rd sets we so easy, I had to double check and make sure I had 225 on the bar. Trying some of my older tricks to bump the strength back up, lots of heavy near-max singles with a bit of rest worked well before, we'll see what it does if I throw them in from time to time now.

Weighted pull-ups, done alternating with the axle presses -
1x3 @ bodyweight (242 clothed tonight)
1x2 @ 45 lbs. added on
1x2 @ 70 lbs. added on
3x3 @ 90 lbs. added on, done as singles with 10 seconds rest with feet on floor between each rep, working to hit the elusive 100 lb. weighted pull-up soon
1x10 @ 50 lbs. added on, done as singles with feet touching floor for quick deload for one second between each rep.

1-arm standing DB strict presses -
1x12 @ 82.5 lb. DB each arm
1x20 @ 62.5 lb. DB each arm

1-arm DB rows -
2x15 @ 150 lb. DB each arm, was much easier than in the past, felt like I should have tried for 20s.

Weighted sled rows behind building -
2x25 each arm @ 330 lb. sled

I feel MUCH stronger while training lately, unlike in the past months where I had to fight through every set but felt like I could train all day if I needed to. Now things go really well for just about 90 minutes, then I crash hard, where my body seems to be insisting that I quit while I'm ahead. Not sure if this is just the cleaner diet that's changing my training for the better with increased strength or that I've started taking creatine again, but rarely does creatine have much of a real impact for me.

Still carrying on to keep rebuilding, should be squatting on Tuesday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Thu Jun 14, 2012 12:44 am 
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Stegosaurus
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Location: Waukesha, WI
Quick lower back and chest day!

Flat bench w/ axle, medium grip all sets at torso width -
1x5 @ 145 lbs.
1x3 @ 195
1x2 @ 235
1x1 @ 265
Put on slingshot
10x2 @ 310 lbs.
1x1 @ 325
1x1 @ 335
Felt good, might have been good for 350 but don't want to go too heavy for a few more weeks
Took off Slingshot
2x2 @ 275

Deadlifted between bench sets of doubles -
1x5 @ 135 lbs.
1x5 @ 225
9x5, 1x10 @ 285

Safety squat bar good mornings -
3x20 @ 185 lbs.

Wrapped up with a circuit of 3 sets as follows, no more than 20 seconds rest between exercises or circuits -
3x25 glute/ham raises
3x25 banded bench machine presses
3x20 reverse hypers w/ 100 lbs.

Hit a wall at that point, called it a day. Will be doing upper back and event work Friday, squats an overhead pressing Sunday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Fri Jun 15, 2012 8:20 pm 
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Stegosaurus
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Location: Waukesha, WI
Quick upper back day, wanted to do shoulders but heat shut me down early -

Weighted pull-ups -
1x4 @ bodyweight (240 clothed)
1x2 @ 50 lbs. added
3x5 @ 72.5 lbs. added, done as singles with a quick breath between each, last set I had to rest about 10 seconds between the 4th and 5th rep, got tough at the end

DB rows -
2x15 each arm @ 150 lb. DB

1 arm sled rows -
2x20 each arm @ 340 lbs.

Started overhead pressing in between the DB rows, worked through a single @ 230 lbs. that went up easily enough, then got shut down 4 tries in a row @ 240 lbs. for a strict press with the axle, so I figured that I need a few more days to try for a new PR with this. Might hit it back up on Sunday, otherwise Monday for shoulders, will be squatting Sunday or Monday as well!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sat Jun 16, 2012 1:30 am 
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Elephant
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Location: Scotland
Crazy overhead/pullup strength :D

I haven't been keeping upto date here - how's your back been?

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Wed Jun 20, 2012 8:25 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Hey, Chewy!

Back has been MUCH better, can't speak highly enough of the DRX-9000 for being an awesome recovery tool from compressed discs. Still getting weekly chiro adjustments to keep things in line as well, so far, so good, hoping things stay in the right direction. Haven't had even the slightest bit of pain in two months, once I got back to being able to squat/deadlift with light weights again, the morning tightness I was getting has been nonexistant. Working my way back up slowly and carefully this time, even if I have to stay with moderate weight for squats/deads for the remainder of the year, it's better than being in daily agony! :)

Haven't lifted since Friday, weather here has been hovering just about 100 degrees with high humidity, essentially making me feel wiped out every time I'm outside. Considering our facility has no AC and it's always hotter in the gym than it is outdoors, I'm pretty much unable to do any real training when it's above 90 out. But, cooler weather is supposed to be coming our way tonight, if it drops to the 70s as they predict, I'll get my arse out to lift in a few hours!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sat Jun 23, 2012 1:32 am 
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Stegosaurus
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Location: Waukesha, WI
Took the week off from lifting, had two deaths in the family so training was not top priority this past week. Had to get back to business as usual tonight, upper back and shoulder training -

Weighted pull ups -
1x3 @ bodyweight (240 lbs. clothed tonight)
1x3 @ 40 lbs added
3x5 @ 82.5 lbs added, done as single with 5-10 seconds between each rep. Felt great with these tonight, will try for a legit 100 lb pull up again soon to hopefully finally make one happen.

Standing overhead strict presses with axle -
1x10 @ empty 55 lb axle
1x5 @ 145 lbs
1x3 @ 195
1x1 @ 225
1x1 @ 235
Just missed making 240 lbs for a strict press, lost it behind me a few inches short of lockout, will nail it next time
3x5 @ 210

Barbell rows, first time in a while -
2x10 @ 235 lbs
1x10 @ 245

1 arm standing dumbbell press, slight side lean on the last rep or two -
1x10 @ 92.5 lbs
Was strong on these, but right shoulder was popping and clicking a bit, stopped after one set

Standing white monster band with handle 1 arm press (band looped under 150 lb dumbbell), about 40 lbs tension at start, around 80 lbs at finish -
2x20 each arm

Hammer Strength plate loaded pulldowns -
2x15 @ 230 lbs

Inverted bodyweight rows in the top of the power rack -
2x25

Rear delt flues with dual handled cable tied to power rack pillar -
3x25

Good session, will be handing out prize money tomorrow at the beachfront strongman comp in Milwaukee tomorrow after watching the human giants battle it out, should get some leg training in on Sunday!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sat Jun 23, 2012 2:21 am 
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Gorilla
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Posts: 876
Location: England
Sorry to hear that VE, all the best to you & your family members.

Nice workout gain mate :) I need to do some weighted wide grip pull ups

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Jun 25, 2012 1:45 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Thanks, VS - it wouldn't have been so bad were it not for both being quite unexpected. Uncle of mine was just diagnosed with emphysema in early May (2 pack a day smoker for about 60 years), then there to multiple cancerous tumors all over his body just weeks later, no hope for recovery, it was just a matter of waiting for his time to come, which wasn't all that long afterward. My wife's cousin was a shock, only 45 years old, but heavy drinking over 20+ years caught up with him - he fell at home and hit his head, went into a coma (they couldn't operate for hours afterward because of his massively high .32 blood alcohol content), and they took him off life support a few short days later. Rough times all around, but that's life, sometimes it's great, sometimes it's a handful of shite.

Definitely hit those weighted pull-ups - they've been a great asset, even doing my sets technically as singles with 5 seconds rest between reps has built up a LOT more upper back strength. One of these damned days I'll finally get one with 100 lbs. strapped on, I think it's now more of a mental block than anything else, hopefully once I get 100 I'll rip through another few PRs soon afterward.

Wanted to train tonight as it was nice and cool outside, but something I had for dinner (cheeseless pizza from new place in town) just didn't settle right, gut has been churning for the past 5 hours, so had to skip lifting until tomorrow. Only consolation is that I got to have fun with front-row seats at the Milwaukee Battle at the Beach yesterday, great strongman comp and looking like it'll be a pro card qualifier next year (quite the honor for a contest that's only in its second year!) My wallet's a lot lighter after sponsoring extra cash for the winner in three different events, got a nasty case of sunburn, but a great time overall. Some pics of the day to share:

Power stairs were first event, 3 implements (425 lbs for two, 500 lbs. for the third), each had to be lifted up 5 oversized steps on the beachfront, everyone got through the 425s, but the 500 shut down about half the roster from completing the full event. Guy with the hat and sleeveless shirt is Sam McMahon, state chair for North American Stronman Society, retired former pro competitor, and all-around good guy who helps ANYONE who wants to get into strongman. My business partner Kirk is the bearded guy to the right of him, he's the one who runs our training facility. Guy doing the event is Eulice, one of our members who has been making great progress this past year. Grey haired ponytail guy with back to the camera is Jan (aka Swede), inspiration for those who want to be bull-strong as they reach the half century mark. I watched him deadlift 455 lbs. for 19 reps in a contest not long ago, some amazing strength for a guy who's a half century old :)
Image

Block press was 2nd event, concrete blocks ranging from 205 to 265 lbs. had to be lifted from the sand to overhead. Nobody made the full run (two people came close), most were only able to get through 2-3 blocks before being shut down by how big and awkward they were. Apparently, when they use metal blocks or denser rock, it's not quite so tough (or so people were saying), those concrete slabs were freakin' BIG. Guy who is in the photo managed to win two events, so I handed him a pair of $100s for his work that day.
Image

3rd event was the tombstone carry, 300+ lb. concrete slab carried for distance as far as you could take it around the course, best distance was one full lap and about 90% of the 2nd lap by one of the guys who trains at our facility, was something like 280 feet total distance carried (in sand, nonetheless)
Image

4th event was keg toss, 30 lb. empty aluminum kegs thrown over 14 foot bar, fastest time wins. Most completed it, but some just couldn't get the technique down and only got a few kegs over to be counted for scoring.
Image

Stones were final event, 6 stones weighing 275 lbs. through 380, if you made those you got the crack at the 405 lb. bonus stone, three people made it to the last one, only two were able to get it loaded. Shot here is of guy Jake Bodi (lightweight pro, he's now competing as a heavyweight despite most HWs being 40-100 lbs. heavier than he is!), one of the two to nail the last stone, but he was a few seconds slower than the massive 6'5", 350 lb. monster who trekked up from New Mexico to beat him out for a 2nd place finish
Image

Finally, me holding two beers in one hand and handing out prize money (it seems the can of Guinness between myself and Sam is floating on its own, as there's a mystical 5th hand between us but nobody attached to it)
Image

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Tue Jun 26, 2012 12:49 am 
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Stegosaurus
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Location: Waukesha, WI
Quick leg training session tonight, was going to do chest, but didn't feel 100% with my right shoulder still being a bit tender. It loosened up after warming up, but after working up to 295 lbs. x 4 for a close-grip bench press with the Slingshot on, I felt it better to wait 2 more days and just worked legs -

Squats -
1x5 @ 135 lbs.
1x3 @ 225
1x2 @ 275
1x1 @ 315
1x1 @ 345
1x1 @ 365
10x5 @ 295
All sets pretty easy, even getting to train legs only every 14 days hasn't slowed things down much, but I'm sure they'll be better when I get more consistent about hitting them hard.

New hack squat machine in the gym this week thanks to our member Dan who has temporarily donated a full gym's worth of Hammer Strength equipment to our facility for the next few years until he graduates with his degree (after which, he wants to open his own gym, so we'll be needing to replace a lot of stuff down the line). Played around with it for a few quick sets -
1x20 @ 100, 150, 200 lbs.
Even though the sets were light, my legs were pretty beat from the squats, but wanted to play around with the new toy for some light sets before calling it a day.

Was going to do 3x25 for glute/ham raises, but after the first set, my hamstrings started cramped up something fierce, so I called it a day. When I get hamstring cramps, it's sheer agony, I end up rolling on the floor and shouting for 5 minutes straight until they loosen up, so no need to make life miserable.

That was it for today, should be back for chest work and deadlifts Wednesday!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous


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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Tue Jun 26, 2012 12:06 pm 
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Gorilla
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Posts: 876
Location: England
The pics look like everyone had a good time VE!!! Looked a great comp:)

Did you see the Euro strongman results? Loz came third :D

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Tue Jun 26, 2012 12:44 pm 
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Gorilla
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Location: England
VE,
    What advice do you have if any for weighted pull ups?
Currently I do 5x10 wide grips mon (I alter the width per set) & on a fri I usually hit hammers & chins.

My right shoulder at the back/arm pit/lat area has been tight lately & I'm I'm putting that down to the amount of pull/chins I do added with the boring but big benching, so my plan this cycle is to do like a shoulder, upper back day (like you advised in a thread recently) & leaving it at that for some recovery & because I'm reprogramming/starting over with a new 1rm's.

Is it worth doing one body weight set then add in a plate (it won't be anything heavy maybe a 12 lb plate) then have a set number I want to hit? Maybe like 4 sets 6 reps (after the bw set)? I don't like pushing to failure, like to have a plan:)

My idea was:

OHP 5/3/1
Pull ups
Dumbbell rowing (last set as a Kroc row) 3x10 1xkroc
Cable narrow rows 3x12
Maybe a side loadable/straight arm pull downs? 3x15 or will the weighted pull ups be enough work? If so maybe some shrugs to finish? I'm plannin to hit lats just once a week this cycle.

Cheers man

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler


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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Tue Jun 26, 2012 11:39 pm 
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Elephant
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Posts: 1074
Location: in the Vortex
VeganEssentials wrote:
Milwaukee Battle at the Beach yesterday, great strongman comp and looking like it'll be a pro card qualifier next year


Did you mean to say that you'll be a contender? Sah-weet! And shame on you for not notifying me in advance of an event packed to bursting with a herd of big, hunky guys. I would've cleared my calendar. :wink:

Send pics of the 6'5" 350 pounder, please. :love10:

Baby Herc

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