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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Wed Jul 27, 2011 12:54 am 
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Keep after it!

See you in 3 weeks!

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Tue Aug 02, 2011 12:37 pm 
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Stegosaurus
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Location: Waukesha, WI
Upper back and chest work day -

DB rows -
1x5 @ 80 lbs. Each arm
1x5 @ 110 ""
1x5 @ 160 ""
3x5 @ 185 ""
A bit sloppy on a few reps, just didn't feel great at the start

Log bench in the rack -
1x5 @ empty log (70 lbs.)
1x5 @ 160 lbs.
1x5 @ 210
3x6 @ 235, all reps starting from dead stop on chest

Pull-ups, varying grip each set, bodyweight 234 lbs. Due to only training in boxer shorts and shoes (gym temp. Was still 84 degrees and terribly humid) -
3x12

Close-grip barbell bench with Slingshot for triceps focus -
3x12 @ 210 lbs.
3x25 @ 150

Seated cable row, v handle -
4x20 @ 180 lbs.

Should get in for leg day tomorrow!

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Tue Aug 02, 2011 1:10 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
Beast


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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Tue Aug 02, 2011 3:24 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Thanks, MattSxvx - I'm trying to become one once again, been working my way back from some health and stress issues, fingers crossed that I can keep working back to the old strength levels!

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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 "Coming back strong" Log
PostPosted: Tue Aug 02, 2011 5:50 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
You will get there. You did it once before and now you are older and wiser.


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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Mon Aug 08, 2011 3:46 pm 
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Stegosaurus
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Location: Waukesha, WI
Not to mention, a lot more physically broken down, MattSxvx! :wink:

Easy box squat and overhead night last night -

Standing strict barbell overhead press in the rack -
1x10 @ empty bar
1x5 @ 95 lbs.
1x3 @ 135
1x2 @ 165
20x2 @ 180, just hammering in tons of doubles to push the overall volume. Felt pretty good, usually after 5x5 at that weight I'm pretty fried, so this was nice.

Box squats to low 14" box -
1x5 @ empty bar
1x5 @ 135
1x5 @ 225
5x5 @ 285
Was not feeling like the legs were strong, so I kept it easy so that I'll be able to hit 'em harder before too long. Barely sore today, whereas when I push it hard with legs, I usually am hobbling around for the bulk of the week.

Glute/ham raises -
3x20 w/ 15 lb. plate held at chest
2x20 @ bodyweight

Standing strict wide-grip behind-the-neck presses -
1x20 @ 100 lbs.

That was it, hoping to get back in for some conditioning work tonight, otherwise, tomorrow will be upper back and possibly some lower back work as well!

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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 "Coming back strong" Log
PostPosted: Wed Aug 10, 2011 4:52 pm 
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Stegosaurus
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Location: Waukesha, WI
Trained just about midnight last night, later than I'd hoped, but got a quick session in for chest and upper back -

Alternated pull-ups with close-grip benching sets once the bench was warmed up -

Pull-ups (235 lbs. clothed) -
10x6 @ bodyweight

Alternated pull-up sets with close grip benching with Slingshot for assistance off chest with focus on triceps -
10x2 @ 255 lbs.
Afterward, loaded on a bit more just to test the Slingshot a bit more for going heavier -
1x1 @ 275
1x1 @ 285
1xfail @ 295, unracked it unevenly, lost it coming off the chest

Then, alternated sets of seated cable rows with more Slingshot close-grip benching -
1x15 @ 220 lbs.
1x15 @ 235 lbs.
1x15 @ 250 lbs. for rows,

3x18 @ 185 lbs. for close-grip bench

That was it, was just after 1 AM by this point, didn't feel like pressing things too much longer.

Wanted to do some event training today but am definitely run down, so I'll get it in tomorrow!

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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 "Coming back strong" Log
PostPosted: Fri Aug 12, 2011 5:20 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Got some fairly "light" strongman event stuff in last night to work on my crappy conditioning again and to get re-acclimated to how things feel -

Prowler push to warm up -
2x150 foot pushing sprints w/50 lbs. on sled

500ish lb. tire flips -
2x10, definitely not feeling good on those now, weak and tired too soon, need to get more work in on that

Yoke walks -
2x75' walks @ 340 lbs.
2x75' walks @ 430 lbs.
2x75' walks @ 510 lbs., first set good, 2nd set I dropped the yoke about 4 times, just kept losing my breath because of bad positioning under the bar. Left knee a bit sore today, because of course, the yoke is what I first injured that knee on some 6 years ago :wink:

Sled drag/pull (v-handle backward pull 75', then put on IronMind harness and forward pull 75' back) -
1 set @ 250 lbs.
" " @ 320
" " @ 400
" " @ 500, that was a tough one. Originally thought I had 600 lbs. on the sled (which would have made me feel better about being so drained afterward), ego promptly put in check when I realized I forgot to put the other 100 lb. plate on there.
1 set of 250' pull @ 320 lbs. to wrap up.

Was originally hoping to get in one more event, but just too beaten up after that, so I'll try to get more in this weekend when I'm better recovered!

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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 "Coming back strong" Log
PostPosted: Mon Aug 15, 2011 2:38 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Quick shoulder and lower back night, exhausted from doing three hours of yard work earlier but had to keep on track.

Alternated sets of 10" diameter log clean and strict press doubles with dead lift doubles (been too long since I have dead lifted, was time to reacquaint myself again) -

Log, clean first rep, two strict press reps afterward -
1x2 @ 125 lbs.
1x2 @ 145
10x2 @ 170
Presses were easy, haven't cleaned a log in ages, that was a relearning experience for sure.

Dead lift doubles -
1x2 @ 225
1x2 @ 275
10x2 @ 325

Standing strict presses in the rack -
3x12 @ 135

Cambered bar seated good mornings -
1x15 @ 145
1x15 @ 195
1x15 @ 235
Pretty beat by this time, called it a day, should be hitting the gym with Robert when he gets here this week!

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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 "Coming back strong" Log
PostPosted: Tue Aug 16, 2011 8:54 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Get some rest so we can crush it in the gym!!!!!!

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Wed Aug 17, 2011 12:11 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Hey, Robert!

Sorry we didn't get to train last night, but next time, it'll happen!

Back and chest night, didn't get in until 11:30 PM, left at 1 AM -

Weighted sled rows w/ V handle (start with sled in front of body, lean back slightly, row until handle hits midsection just like a cable row, step back until slack in chain is gone, repeat!)

1x10 @ 240
1x10 @ 285
1x10 @ 350
1x10 @ 400
1x10 @ 450
1x10 @ 500
3x10 @ 585 lbs. (couldn't get any more weight on the sled!)
1x15 @ 585
1x20 @ 585, definitely tough, needed some breaths in between reps near the end, but definitely good. Sled rows don't tax the lower back, but have a slightly shorter ROM on the row than doing them on a cable setup or with a BB/DB.

Close-grip barbell bench -
1x5 @ 135 lbs.
1x3 @ 185
Put on Slingshot at this point
3x10 @ 225
3x4 @ 255
3x20 @ 175

Inverted rows, changing grip width each set -
3x25 @ bodyweight (237 lbs. clothed tonight)

Band pull-aparts -
3x25

Left knee is swollen from the yoke walks the other day, must have stepped wrong and done a slight hyperextension (feels just like when I hyperextended doing glute/ham raises on a poor setup last year), feels tight but no pain, should be able to squat again in a few days!

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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 "Coming back strong" Log
PostPosted: Sat Aug 20, 2011 3:17 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Knee was still swollen but pain-free, decided to get squat day in with overhead pressing. Used one of the other guy's wrap for the bad knee, definitely helped.

Standing overhead strict press -
1x8 @ empty bar
1x5 @ 115 lbs.
1x2 @ 145
1x1 @ 185
10x1 @ 200, just working on getting re-acquainted with hitting 200 lbs. Again and feeling comfortable with it

Squats to 15" box -
1x5 @ 135 lbs.
1x3 @ 185
1x3 @ 225
1x2 @ 275
1x1 @ 315
1x1 @ 335
1x1 @ 365
5x1 @ 335
5x3 @ 315
2x10 @ 275, didn't want to push it, stopped squats there

Log press in rack, presses from pins starting 2" below top of head -
3x15 @ 165 lbs.

That was it, just testing the knee, feels good, upper back and chest work 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 "Coming back strong" Log
PostPosted: Sat Aug 20, 2011 7:26 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
I wish I could work out with this dude.


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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Sat Aug 20, 2011 8:06 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 607
Location: West Florida, USA
do you have any videos?


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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Sun Aug 21, 2011 11:43 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
MattSxvx - I'm hoping to eventually get some clips, I bought a Flip HD camera a while back and lost it in my house somewhere, but hopefully my fall cleanup coming soon will re-locate it again :)

Chest/triceps and upper back night tonight -

Pull-ups -
1x2 @ bodyweight (240 lbs. clothed)
1x2 w/30 lbs. added
1x2 w/40 lbs. added
1x2 w/50 lbs. added
1x2 w/60 lbs. added
1x2 w/70 lbs. added, a bit sloppy on both reps, but still got my chin to the bar, good enough after not going with weighted chins in some time

Close-grip flat BB bench -
1x5 @ 135 lbs.
1x3 @ 185
1x1 @ 225
Put on Slingshot, went for some heavier sets -
5x2 @ 275 lbs.
5x5 @ 250 lbs.
Took off Slingshot for some light high-rep triceps work -
3x20 @ 135 lbs.

Barbell rows -
3x10 @ 225 lbs., need to wear my belt on these, lower back feels a bit off on BB rows these days so I may as well keep it better protected until it gets stronger again

1-arm sled rows, trying it this way as it definitely incorporated more core work for stability -
1x20 each arm @ 200 lbs.
1x20 " " @ 250
1x20 " " 285
Really starting to like sled rows, they hit the middle back nicely and don't tax the lower back at all, felt my obliques and QL really working to keep me stable, both of which need work to get stronger again.

Seated 1-arm DB triceps extension -
2x30 each arm @ 25 lb. DB

BB shrugs -
2x50 @ 225 lbs.

Called it a day - I would say that things are looking great for the future with training and getting nice and strong again, but that's always the curse that I'll get hurt. So, I'll just say it was "decent" (even though it was better than decent ;) ) and that'll do it. Lower back work coming in two days, might just do some stone lifting work then as well!

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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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