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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Sat Oct 22, 2011 10:39 am 
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Elephant
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Location: New Jersey, USA
RYAN, thank you so much for the straps. They arrived today. I am definitely going to buy a black hoodie as soon as they come in, so please let me know. Thanks! You are so nice. I love the blue color, so puurrty!

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Sun Oct 23, 2011 12:03 am 
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Stegosaurus
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Location: Waukesha, WI
Glad you like the straps! I figured I'd just send them even though the others were okay. Since I'm sure that now you've tried them in addition to the others you bought, you'll find that the narrower fit on the IronMind ones (which also aren't excessively long and let you keep a better hold on the bar) work out well, especially if you felt like you were drowning in the other ones you have. Now, time to set some PRs with those things! :)

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Sun Oct 23, 2011 7:31 am 
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Elephant
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Location: New Jersey, USA
Haven't tried em yet. Deadlifting Monday. Would love to set a PR in a vegan hoodie so let me know!

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Mon Oct 24, 2011 12:58 am 
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Stegosaurus
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Location: Waukesha, WI
Will keep you posted on those hoodies, I think about 7-12 days and we should be restocked!

Legs and chest today, came off a stressful night with less sleep than normal and not enough food yesterday, so it was a grinder tonight -

Squats, as deep as possible -
1x3 @ 135 lbs.
1x3 @ 185
1x3 @ 225
1x3 @ 275
10x5 @ 305, skipped ahead an extra 10 lbs., but was so gassed from benching in between, I couldn't get those extra 2 sets in. Still, can't complain about it :)

Benching w/ 2" diameter axle -
1x5 @ 145 lbs.
1x2 @ 195
1x1 @ 235
1x1 @ 265
Put on Slingshot
1x1 @ 265, flew up like 135, great confidence booster for the hard sets -
3x5 @ 295, not easy, but got 'em done
1x15 @ 235, barely made it
1x14 @ 235, pinned under bar in rack when going for the 15th, didn't budge, that was enough

Glute/ham raises -
2x25 @ bodyweight

Horizontal bench machine w/ resistance bands -
3x25, about 100 lbs. tension at start, around 150 lbs. at finish, done for speed as fast as possible

That's it, simple stuff, dead tired, going to bed early. Got one more session on Tuesday before eye surgery, so I plan on making it count!

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Sun Oct 30, 2011 4:05 am 
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Stegosaurus
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Didn't train from Monday through Friday due to eye surgery, but back in action tonight with chest/back training -

Barbell bench w/ 2" diameter axle as usual -
1x5 @ 145 lbs.
1x3 @ 195
1x1 @ 235
1x1 @ 265
Put on Slingshot
1x1 @ 305
1x1 @ 315
10x1 @ 320, just hammering out plenty of singles with only 10 lbs. less than I've maxed out at, definitely a good session with those
Took off Slingshot
2x10 @ 220 lbs.
1x18 @ 175
1x25 @ 145

Barbell rows in rowing rack setup -
1x5 @ 155 lbs.
1x5 @ 205
3x10 @ 250
2x2 @ 315, thought I'd try going heavy, but body wasn't ready for 315 for reps yet

Hammer Strength plate-loaded 45 degree pulldown setup -
1x5 @ 450 lbs.
1x5 @ 500, tough and ugly, but a success
1x8 @ 450
1x15 @ 360
1x25 @ 270

Barbell shrugs -
4x50 @ 275 lbs., high-rep work, 2 sets in front, 2 sets behind the back

Called it a day after that, good to train again after a break, should be deadlifting on Monday!

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Tue Nov 01, 2011 6:35 pm 
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Location: Austin, TX
I'm coming to town next week!

"If" it works, let's see if we can get a workout in! I'll potentially be in WI Sunday night, and Monday night. Not totally sure, but attending Chicago Vegan Mania on Nov 5th and then flying out on the 8th from Chicago. Hoping to swing by to do some holiday shopping at the store, and if it works, a training session too!

See you soon.

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Tue Nov 01, 2011 6:46 pm 
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Stegosaurus
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Location: Waukesha, WI
Let's plan on it, Robert! I'm always up for training, and hope that VeganMania is a great time (too much work in the way right now, preventing us from attending this year). Keep me posted whenever you anticipate arriving, I'll make sure my schedule is clear!

Ryan

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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 Nov 02, 2011 2:55 am 
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Stegosaurus
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Location: Waukesha, WI
Lower back and overhead pressing day -

Deadlifts -
1x5 @ 135 lbs.
1x3 @ 225
1x2 @ 275
1x1 @ 315
1x1 @ 335
5x5 @ 345
Been hunched over my desk too much lately with poor posture, which makes my lower back ache after deadlifts, but worked through it. Sets felt easy enough, but still going to take it slow for the coming months.

Standing strict overhead press with 55 lb. Axle -
1x5 @ empty axle
1x5 @ 105 lbs.
1x5 @ 145
1x3 @ 175
3x7 @ 190, felt great with these tonight
2x4 @ 205
Shoulders felt stronger than usual after plenty of rest, will probably try for 230 or so strict press in a few weeks to test

Rack deadlifts from mid kneecap height -
2x20 @ 315, working on fast lockout speed pulling each rep

Seated partial axle press in the rack, bar starting out grazing top of head -
3x12 @ 200 lbs.
1x25 @ 150

Row shrugs in rowing rack (face down toward floor, bar hanging down below, shrug up) -
3x20 @ 225 lbs,

Bench shrugs in rack (bar held at lockout position, shrug upward) -
2x25 @ 250 lbs

Enough for the day, rest tomorrow, upper back work coming up again soon.

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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: Sun Nov 06, 2011 6:08 pm 
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Stegosaurus
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Location: Waukesha, WI
Lost much of the past week of training due to long days at work, but got in for some chest/upper back work last night -

BB rows on row rack setup -
1x5 @ 135 lbs.
1x5 @ 185
1x5 @ 225
3x5 @ 285
2x12 @ 225

Flat bench w/ 2" diameter axle -
1x5 @ 145 lbs.
1x3 @ 195
1x2 @ 235
Put on Slingshot, testing max today even though I didn't feel great
1x1 @ 285
1x1 @ 305
1x1 @ 325
1x1 @ 340, new PR by 10 lbs.
Took off Slingshot
1x1 @ 285
1x1 @ 290
5x2 @ 270
Considered going for 300+ raw, but was pretty beat after the 340, so I figured I'd hold off on the raw heavy attempts for another few weeks.

Hammer Strength plate-loaded pulldowns -
3x10 @ 300 lbs.
1x20 @ 230 lbs.

10" diameter log benching in the rack -
3x12 @ 205 lbs.
1x20 @ 165

Hammer Strength angled pulldown/high row -
3x20 w/ white and orange mini-bands for resistance, all pulls for speed, weight unknown (by about 18 or so, it was tough to get a full pull, definitely exhausting)

Should be squatting in two days, will be out of town tomorrow but hope to be back in time to train on Tuesday!

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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: Sun Nov 06, 2011 6:27 pm 
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Gorilla
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Joined: Mon Oct 17, 2011 6:01 pm
Posts: 876
Location: England
Sweet Jesus some great lifts there:)

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Thu Nov 10, 2011 6:13 pm 
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Stegosaurus
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Location: Waukesha, WI
Thanks, veggiesasquatch!

Long work week, didn't get to train until last night, wanted to do a good leg/shoulder workout, but only half of it went well.

Standing strict overhead press w/ axle in the power rack -
1x5 @ empty axle (55 lbs.)
1x3 @ 145 lbs.
1x2 @ 175
1x1 @ 195
10x2 @ 210, definitely a good strict pressing day with these today.
1x10 @ 175
1x15 @ 145, shoulders fried at this point

Squats, reducing reps as my CNS feels taxed to hell lately and don't want to go overboard -
1x5 @ empty bar
1x5 @ 135
1x3 @ 185
1x3 @ 225
1x2 @ 275
1x2 @ 315
10x2 @ 335, just wasn't feeling good about squatting today. Lost two weeks with eye surgery and not getting to squat last weekend as planned, just felt loose and lower back wasn't happy with squats either. I swear, I miss one week of squats and I feel like my form goes to crap for stability. Guess I'll drop weight a bit next week and up the sets to hammer down technique better again after the bit of lapse.

Sled pushing on new area w/ astroturf, had a lot more drag resistance than I'd originally expected as compared to asphalt -
2x250 foot pushes w/ 350 lbs.
1x250 foot drag w/ Ironmind harness w/ 350 lbs.

Just didn't have much more in me last night to do any other leg assistance stuff, called it early, figure I'll just have to squat again sooner than later.

Hope to get some upper back work in tomorrow, then deadlifts and chest on the weekend!

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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: Sun Nov 20, 2011 3:02 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3059
Location: Waukesha, WI
Haven't lifted at all this past 10 days, extremely long days at work and all free time has been spent trying to get things ready for this week (Black Friday week for business plus holiday with family = zero personal time for a while), but I'm hoping to get in to train tonight and possibly once more this week if I can. Feeling like crap after being stuck at a desk so much lately, lower back in knots (funny how NOT lifting makes it feel wose than when I lift heavy), no energy, but hopefully soon I'll be back in action as normal!

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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 Nov 21, 2011 1:50 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21019
Location: Austin, TX
Hang in there, buddy!

Gym will be ready for you when you're back to hammer it out!

Iron Game!

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 Post subject: Re: Ryan's "Coming back strong" Log
PostPosted: Thu Dec 29, 2011 7:43 pm 
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Stegosaurus
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Posts: 3059
Location: Waukesha, WI
Been a while, but time to get back to business again!

Almost zero training the past 2 months, as is clearly visible by my log. Basically, I got so wrapped up with work in November trying to accomplish as much as possible by year's end, I decided that I'd let my body rest up/heal up a while and start back up after Xmas. Good news, left knee pain is greatly decreased (hope it stays that way once I get back to leg training again!), but lower back is a complete mess. Been doing lots of reading lately, the general conclusion I've come to is that yes, the injuries I sustained years ago really put things in a bad place, but all the accommodating I've done to pamper it since then have only made things worse. Sitting hunched over for too long while rounding my lower back, sitting leaning to one side in the corner of the couch at night, sleeping on a bad mattress on my side with my hips in a divot in the center, and general lack of proper posture seem to have just made things a nightmare. Some days I'm fine, other days I step down a tall curb and it feels like someone poked a knife into my lower vertebrae. So, plan for 2012 is to do one thing only - GET HEALTHY AND FIX THE INJURED AREAS. I can't realistically expect to ever get all my strength back if I'm battling the same problems every year, so the new outlook is, make sure the knee is good, work to learn how to get that lower back fixed up (most likely going to buy the Bullet Proof Back system, which gets rave reviews from long-time lower back pain sufferers who learn to reduce or stop all symptoms from the program), and have some fun this year. All previous expectations of "I will be back to full strength in one year or less" have proven to just keep me always feeling depressed about lack of progress, so no more lofty expectations on that end, this year is about solving problems so that one day, there will actually be potential for me to be stronger than at my prime!

Long winded stuff, but did get my first workout in last night, will follow up with details!

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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: Thu Dec 29, 2011 7:58 pm 
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Stegosaurus
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Posts: 3059
Location: Waukesha, WI
Decent return via an upper back and shoulder workout last night, weight was WAY up from eating too much and no exercise this last few months, whereas I used to hover around 235-238, I came in at 246.5 yesterday, and it all feels like it's hanging around my midsection (every pair of jeans is WAY too tight!) So, began a new clean eating program yesterday as well, all crap food eliminated (since I think I ate triple of junk food through the holidays), and it's back on!

Weighted pull-ups -
2x2 @ bodyweight (250 lbs. clothed)
2x6 @ 45 lbs. added
1x5 @ 45 lbs. added (failed on 6th rep, even with a bit of cheat kick to get moving at the start)

Standing strict overhead barbell press w/ 2" diameter axle -
1x10 @ empty axle (55 lbs.)
1x3 @ 145 lbs.
3x8 @ 175 - felt much easier than expected after a long layoff
2x12 @ 150 - now I felt where the lack of training affected me, endurance turned to crap, tough to complete as shoulders were on fire by reps 9-10 on each set

1-arm row on machine deadlift setup (we got a new Hammer Strength deadlift machine setup for simulating car deadlift training, tried to put it to use somehow) -
3x12 @ 165 lbs. each arm, didn't like the stress on lower back, so probably won't do these again

Standing overhead half presses in the power rack with 2" axle (Kirk acquired a new power rack since I was there last time, one of those huge ones that a 9 foot tall man could squat in and still have plenty of clearance!) -
3x20 @ 150 lbs., easy pressing, just a "burnout" type set to push my endurance a bit. Bar started and ended each rep on pins with height set where axle was just grazing the top of my head

Hammer Strength plate-loaded high row machine -
1x20 @ 90 lbs. plus green bands attached (about 110 lbs. resistance at start, close to 200 lbs. at finish)
1x20 @ 120 " " (about 140/230 lbs.)
1x20 @ 150 " " (about 170/260)
1x20 @ 180 " " (about 200/290)
Just doing lighter speed rowing for endurance sets to get the heart rate up a bit, all sets done quickly, every rep fast

DB front raises (makes my shoulders feel looser after pressing) -
3x15 @ 25 lb. DB each arm

Band pull-aparts -
3x20 w/ black band

Nothing too complicated, just trying to keep stress off lower back as much as possible for a bit, felt good while training but some sharp pains in my spine afterward despite most of the lifting being non-aggravating. That's why this year is about solving that problem, I don't want to still be griping about my back after 2012.

Should be doing some leg work tomorrow or Saturday - I received an IronMind hip belt for Christmas, so I can start slowly to get back to leg training without having any bar stress on my back, since the weight will be underneath and supported by the hips and glutes instead. Should be interesting, hopefully it will help me on my way back up!

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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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