Vegan Bodybuilding & Fitness

Ryan I am in awe at the amount of weight you lift!

Excellent work, you are such an inspiration.

Ryan I am in awe at the amount of weight you lift!

Excellent work, you are such an inspiration.

...


Oops, Sea Siren just said that

I think that that is a brilliant idea.

Thanks for the kind words, both of you I feel there's a long way to go until I awe myself, but that just motivates me more to keep getting stronger. Then again, I'm never really satisfied with my progress, so let's see what 2006 brings!


Met with Sensless today for some after-work lifting (a rare treat this December with the terribly long days!) and it turned out to be quite fun.

Started with some olympic lift warmups, just doing some power snatches and other stuff working up to 185 lbs. Once that was out of the way, we did some military strict pressing for a few quick sets:

1x5 @ 135
1x3 @ 185
1x1 @ 225
1xfailure @ 235 - felt good on the 225, but it wiped me out and the PR attempt didn't go well. Just did a double with it for a push press and that was it for this.

Next, did some 18" deadlifts in the power rack (18" from bar to ground height, just about mid-knee height for me). Did the following:

1x5 @ 225
1x3 @ 315
1x2 @ 405
1x2 @ 495
1x1 @ 585
2 attempts at 635, moved an inch but stopped there and lost it. It'll go up soon!

Moved to Good Mornings next and set a PR with these -
1x8 @ 135
1x5 @ 225
1x3 @ 315
1x3 @ 365
1x2 @ 405 for an easy PR
Attempted 455, went down and knew I wouldn't get back up so that was all for these.

Finally, went back to the O-lift platform and played around with power snatches again. Did 185 easily, felt like going for a PR, made 3 singles @ 200 for a new highlight. First one was a bit of a pressout, the 2nd two were much better but not quite perfect. Still have to work form on these!

Now it'll be a nice restful weekend, then back to business to hit the squats again Tuesday.

Ryan

Squat day today!

Started off with good 'ol standard squats for the "make it or die trying" day that I've been meaning to do again for a bit. Goal was 25 reps minimum @ 430 lbs. done in as many sets as necessary. Got it as follows:
1x10 @ empty bar
1x8 @ 135
1x5 @ 225
1x3 @ 315
1x2 @ 405
8x3 @ 430
1x2 @ 430

Totaled 26 reps in about 38 minutes, but I knew my time for them was up once I hit that last set for 2. I'd wanted to get 30, but I figured I'll save that for next time when I go for 440 lbs.

Did a few 1/3 squats with a ROM of about 14", starting from the bottom on each rep -
1x5 @ 500
1x3 @ 550
1x3 @ 600
Could have gone a bit higher, but I was getting beat to hell and nearing my end.

Wrapped up with a bit of goofing around. Did 2x3 with 315 with the pins extremely low, sunk to where I couldn't go any lower, did 5 seconds paused at bottom and fast back up. Last thing was 2x3 light 10" box squats with 225 and I could barely move.

I can barely walk now, but I find that I always start gaining quickly with my squats when I hit a heavy endurance day like this. Next week is light speed work, then the following week will be the 525 PR attempt. I have no doubts that I'll hit a new mark once the time comes.

Should be some lifting again Wednesday, back with a report when it is done.

Totally late to the gym tonight, so instead of shoulders/back it was shoulders only, but a good day nonetheless.

Started with push presses in the rack -
1x8 @ 135 (strict)
1x3 @ 185 (strict)
1x2 @ 225 (started with push presses at this point)
1x1 @ 245
1x1 @ 265
1x2 @ 275 for a new PR hitting a double at that weight. Tried for a 3rd rep but only got past top-of-head height and lost it.
1x3 @ 225

Was pleased to hit the double with 275, then it was standing overhead lockouts in the power rack, done from about 3-4" above forehead height -
1x5 @ 185
1x5 @ 225
1x3 @ 245
1x3 @ 265
1x5 @ 225
1x8 @ 135
All sets were done quickly, only about 90 seconds rest between each one.

With 7 minutes left I did a few sets on the Hammer Strength plate-loaded shoulder press, a rare visit to the machines -
1x5 @ 180
1x5 @ 230
1x5 @ 280
1x5 @ 230
1x5 @ 180
All sets done quickly with rest period only being the time to change the weight between each set.

Headed home and began a bit early on my new year's resolution to start focusing on more grip work again. It was my passion last winter/spring, but I've slacked hard on it and need to get back on it again.

Pulled out the York blobs for some pinch gripping. Started at the 42.5 lb. blob since my smaller one was slick from being left outside in the rain for an hour on accident, but I got a few good lifts right handed and one or two with the left. Tried the 45 lb. blob, budged it about 3" off the ground right handed, no movement left handed.

Did some bending next, working my way through a handful of steel to wrap up at a 5.5" Grade 8 bolt. My skill with bending has taken the largest hit, so that'll need a lot more work this winter to get back up to speed.

Finished with a few lifts pinching a pair of old York 35 lb. plates. 2 lifts right handed, 2 lefty and that was it.

Should be getting some lifting in either Friday or Saturday for some deadlifting, I'll update when it is done.

Last real workout before I head to San Diego for a wedding this week, so I hit up the old Ballys I used to go to so I could see if it changed for the better (it hasn't, unfortunately).

Started with overhead push presses, which went quite well -
1x5 @ 135 (strict)
1x3 @ 185 (strict)
1x5 @ 225 (push from here on out)
1x5 @ 250 for a PR at that weight
1x2 @ 275 (missed 3rd rep by just an inch!)
1x3 @ 225
I was wondering if I'd hit too many sessions of overhead work lately (there was one from last Friday as well, but it sucked and only did 2 sets) but for the fact that I hit a PR on reps with 250 and almost finally hit a 3rd with 275 I think it went quite well. Maybe I haven't been working the overhead pressing enough.

Squatted next. I was already pretty beat from the push presses (I've been exhausted since Christmas), but I forced out a fairly decent day just to get one more heavy workout in -
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x3 @ 405
1x2 @ 430
1x2 @ 455
1x1 @ 475
1x1 @ 495
Had to work for the 495 which shouldn't be that hard now, so I know I still need some recovery time on the legs.

Good Mornings were next -
1x5 @ 225
1x3 @ 315
1x2 @ 405
Knew I didn't have a third rep at 405, called it quits for these.

Wrapped up with some single-arm DB presses. Did 2 sets standing first -
2x7 @ 100 lbs. each arm (no push, strict with a bit of slight side lean)
Next, wrapped up with one quick set for speed doing a seated 1x10 each arm @ 60 lbs. and that was it.

May get some grip work in tomorrow, otherwise, no gym work until this weekend. That is, unless I somehow get lucky and find a decent hotel gym, but we all know how likely that one is...

Easy leg day today since I've been feeling half-sick and just flat-out tired the past few days. PR attempt for a 525 raw squat is next week, so today was going to be lighter to be ready for it.

Did paused bottom squats (2 seconds to deload weight on pins just below parallel, lean back and foce it up), and it went as follows:
1x8 @ empty bar
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x1 @ 405
1x1 @ 455
All went pretty easily - the paused 455 went up easier than the 405, which was a PR for a paused bottom squat for me.

Next, did 5x2 @ 315 for speed, powering up as fast as possible on each rep. Varied stance a bit with every set, going from narrow to wide back to narrow again. Went well, except I blew the ass out of my jeans when I went wide and lost one more pair of pants to make it the first pair down of the new year.

Did a few bottoms-up Zercher squats to get re-acquainted with them since I haven't done much with them in the past year. Just a few quick sets of doubles with 225, 315 and 405 and that was it for them. I attempted to do a Zercher off the floor (I'd made 365 about a year or so ago and was aiming for 405), but my flexibility to get my arms under the bar at ground level is shot. Gonna need to do some serious stretching to get that one back again.

Finally, I dared to try some heels-only leg presses on this goofy Hammer Strength unilateral leg press machine I've seen for months now. I can safely say, it was terribly uncomfortable and I've never heard my knees crackle so much even with relatively light weight for the 2 sets I did. I can rest easy knowing that it is a machine I will never touch again unless my life depends on it.

Thursday I have to assist with moving a friend's stand-up arcade game, then it should be back and chest day afterward.

Didn't get to move the video game yet, missed meeting with Sensless to go lift, but I made a quick 40 minute session before closing time in the end.

Went for a sorely-neglected back workout, had a solid session.

Barbell bent over rows -
1x8 @ 135
1x5 @ 225
1x3 @ 275
1x3 @ 295
1x3 @ 315
1x3 @ 335 (last rep pretty iffy about whether or not to count it)

1-arm cable pulldowns -
1x6 @ 120 each arm
1x10 @ 90 " "
Haven't done cable pulldowns in ages, didn't like this machine, quit early.

DB rows -
2x12 @ 120 lbs. each arm

Hammer Strength plate-loaded one-arm pulldowns
1x20 @ 90 lbs. each arm

Back was quite fried after this since I've done around 2 half-assed back workouts in the past 6 weeks, so it was nice to get on track with this.

Working from home tomorrow, should make a miscellaneous lift day to get some stuff in like shrugs, quarter squats and close-grip benching in. Also found out about another local strongman event in late April, so I've now got 3 comps lined up before the middle of June. Should be a fun summer!

hope you feel better soon Ryan.

Thanks, CG - I actually started to feel better just a day afterward, but I was pretty run down from the travelling just a few days beforehand. Whenever I fly, I feel burnout for a while afterward and it all caught up to me at the beginning of the week. Much better now, provided I don't catch the cold that everyone around me has been suffering through!

You are a strong beast! You have been one of my favorite vegan lifters over the past 4 years we've been in touch. Wow....has it been that long? Just about!

Best of luck in strong man contests this year. I enjoy seeing the heavy weights being thrown around. I feel sorry for the iron as it is being mastered by the massive VEGAN!

-Rob

Hey, Rob!

Thanks for the kind words - this year is the breakthrough year for really putting the strength on, so I'm giving it all I've got. 2005 was good, but with months of injuries and illnesses I didn't gain as much ground as I'd hoped. We'll see where 2006 takes me, and I've got plenty of contests lined up to get myself in gear and work harder than ever!

Today was an unusual day in that I've actually lifted two evenings in a row, definitely not common for me. Had a good time, though, so it was well worth it.

Started with overhead push presses in the rack -
1x10 @ empty bar
1x6 @ 135 (strict press)
1x3 @ 185 (strict press)
1x2 @ 225
1x1 @ 255
1x1 @ 275
1x1 @ 295 for a 10 lb. PR!
1x5 @ 225
There's no question that 300 would have gone up, but I'm holding out for another month to try and hit 310 or 315 once I get a little more lockout power under my belt. The 295 went up nicely - hit the groove right, didn't slow down until the last 5" of lockout and then the triceps kicked in and capped it off. Very nice.

Next, did some Hise shrugs in the rack -
1x6 @ 405
1x6 @ 495
1x6 @ 585

After that, it was time for bottoms-up 1/4 squats with about a 9-10" ROM -
1x3 @ 585
1x1 @ 675
1x1 @ 765
1x1 @ 855, walked it a few feet forward afterward and re-racked it.
Can't do any more weight than this at my gym, so until I get my own rack and 1000 lbs. of plates I'm not going any heavier.

Next, it was short (2") ROM standing overhead lockouts in the rack -
1x1 with a 10 second hold @ 225
1x1 " " @ 315
1x1 with a 5 second hold @ 365
Just missed 405 by a hair - moved about an inch, lost stability and it went back down. How the hell does anyone hold that much weight overhead and keep stable?!?

Wrapped up with 2 sets of Kelso-inspired shurgs, one set on the cable tower at head height, pulling in from the side one arm at a time for 20 reps with the full stack. Next set was V-handle low row shrugs, one set of 20 shrugs with a full forward stretch @ 170 lbs.

Good enough for now, next lifting will be Sunday or Monday!

Awesome! Keep kicking ass man

Thanks, Richard! Fantastic pic, by the way!

Inspired by some flak I've been catching at the Vegan Fitness board regarding my lack of benching, I decided to do a some chest work today and threw in some long-awaited arm work as well just to do a few things I don't normally touch.

Started off with close-grip benching, hands about 16" apart -
1x8 @ 135
1x3 @ 225
1x2 @ 255
1x2 @ 260
1x2 @ 265
1x2 @ 270
2x2 @ 275
The heavier sets @ 275 felt very easy, much moreso than expected. I almost contemplated asking for a spot, but after the first rep I knew it'd be no problem. My benching needs a lot of work, but since I don't care much for standard style I pretty well only work narrow grip since it'll transfer over to overhead pressing far more.
1x6 for a backoff set @ 225, each rep about 3 seconds down and 1-2 seconds paused at bottom

Next, did a few sets of barbell curls, just because I haven't done them in ages -
1x5 @ 135
1x5 with reverse grip and a bit of cheating @ 135
Regular BB curls don't feel comfortable, so I don't like to do them often. even EZ bar curls don't feel comfortable, so it is rare that I toss any of them in.

Next up, close-grip half benches to lockout in the rack (about a 10-12" ROM, half of my usual distance for a full press)
1x3 @ 225
1x2 @ 195
1x2 @ 315
1x1 @ 325
1x10@ 225

Finally, last set was one run at DB curls as I headed out, did 1x8 @ 60 lbs. and that was it. I even capped the session off right by flexing in front of the mirror on the locker room, just to keep the chest/arm theme running in the vein of how most of the goons at my gym handle their business. Very silly.

Felt good today, felt strong, hopefully it'll carry over on Tuesday once I go for a 525 lb. raw squat!