Ryan's "Hope to compete again in 2014" log

[VeganEssentials]

Thanks, Cellar Yeti!

Too wiped out to train last night, too much stress took a toll on me, but got in today instead for overhead work and deadlifts.

Stric log press in the rack, roll log out and back into position on pins each rep -
1x10 @ empty log (turns out it is actually 75 lbs. and not 70, so I've been short-chaning my weights ever since I got that thing about 7 years back!)
1x5 @ 125 lbs.
1x3 @ 175
5x3 @ 185, short 60 seconds rest between sets
2x15 @ 135, each set got 13, had to catch a few breaths, 2 more to finish

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
1x2 @ 365
5x2 @ 415, felt good, thinking I've got to be closer to 450 now for a max, but not going to test until sometime in late November once this doubles cycle and a few weeks @ 5x5 are over with.
1x16 @ 315, figure I'll add 1 rep each week until I get to 20, then we'll see what sounds fun to toss in at that point.

Lean-away DB lateral raises holding on to support pillar -
1x15 @ 40 lb. DB each arm
1x20 @ 30 lb. DB each arm

Safety Squat bar good mornings -
1x20 @ 145
1x20 @ 155
1x20 @ 165, all done to about 75 degree forward angle, hips and ass pushed way back, explosive up for max speed each rep

Done after that, keeping it simple for things for now, will do some upper back work on Monday night!

[Mini Forklift Ⓥ]

Solid deadlifting buddy, nice rep buildup to that last set as well.

I'm a bit like you right now, think the hard and heavy training is slowly starting to catch up with me. Do you schedul in deload weeks at all or just train by how you're feeling?

[VeganEssentials]

Hey, Mini Forklift!

I find that if I squat and deadlift heavy in the same week where I'm having to battle out my sets with everything I've got, my CNS gets fried fast and I lose strength and feel terrible. That's why I cut the deadlift doubles from 10x2 to 5x2 with one high-rep moderate set afterward, it's a lot easier on my recovery but still pushes me hard enough to keep moving forward. If I weren't getting myself to keep on top of squatting again, I'd do more deadlifting, but it's better now for me to keep it shorter and simpler for the time being, definitely easier on recovery and doesn't hinder my progress. But, if I feel bad on a particular day, I'll modify to work around it vs. forcing myself to fail at heavy sets, I've always trained intuitively vs. forcing myself into a program that requires me to adhere to specifics week after week, just the way that's always felt best on my body.

Hope the training is going well!

[VeganEssentials]

Schedule still a bit off with being reall busy, but getting in to lift any chance I can to stay on track! Upper back and chest work tonight:

Weighted pull-ups -
1x5 @ bodyweight (229 clothed tonight)
1x5@ 25 lbs added
1x3 @ 45 lbs added
3x3 @ 95 lbs added, done as singles with 5-10 seconds between reps, all were decent quality, definitely showing improvement

Flat barbell bench press -
1x5 @ 135 lbs
1x5 @ 185
1x3 @ 225
4x3 @ 275, done as singles with 30 seconds between each rep, would rack, rest and go after time was up

Barbell rows -
1x5 @ 225 lbs
3x5 @ 285

Barbell bench from pins at weak point about 6" off chest -
3x3 @ 275 lbs to focus on my transition from chest to triceps where I need improvement

Wide grip pull ups -
2x12 @ bodyweight

Flat barbell bench with doubled yellow mini bands -
2x10 @ 135 lbs plus bands (about 150 lbs bottom tension, about 200 at lockout)

Seated V handle row with blue monster band (about 150 lbs tension at start, about 200 lbs at finish) -
2x20

Wrapped up with 3 circuits of the following, 30 seconds rest between circuits -
Barbell shrugs - 25 reps @ 335 lbs.
Face down on incline bench front raises - 20 reps @ 20 lb dumbbells
Two handled cable rear delt flyes - 25 reps

Wiped out afterward, but planning on leg day tomorrow!

[VeganEssentials]

Shoulders and lower back work today -

Overhead 10" diameter log press in the rack, rolling log out and back into position each rep -
1x5 @ 75 lb. empty log
1x5 @ 125 lbs.
5x5 @ 175 lbs.
1x15 @ 125 lbs.

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
1x2 @ 365
1x1 @ 405
5x2 @ 425
No high rep set, strained my QL a bit somewhere in there, didn't feel much like deadlifting more after that (should be fine in a day or two, just minorly sore)

Seated overhead strict press, wide grip -
2x12 @ 135 lbs.

Safety squat bar good mornings -
3x25 @ 135 lbs.

1-arm band standing band press, red band looped under foot and over hand, pressing overhead -
1x25 each arm

That was it, short and simple, upper back and chest on Sunday!

[VeganEssentials]

Schedule off again this past few days due to a sick kitty who required a few trips to the vet, but things are getting better and got in for some chest and leg training tonight -

Flat barbell bench press -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
10x5 @ 235, much stronger than past sessions with higher volume on these

Squats to just below parallel -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225, done as rock-bottom pause each rep
1x3 @ 275, done as rock-bottom pause each rep
5x5 @ 315, all sets easy, going to start upping 10 lbs./session now on these and alternate weeks doing 5s with doubles (next week starting doubles for 10x2 @ 335)

Barbell incline press, wide grip -
1x20 @ 135 lbs.

Safety Squat bar squats to 14" box, pause on box each rep and explode up -
3x10 @ 225 lbs.

Horizontal bench w/ green and white Elite FTS bands -
1x20 w/ both bands, took off white band, did 20 more half reps to finish

Lying leg curl -
3x25 @ 100 lbs.

Might get in for upper back work tomorrow if all goes well, otherwise it'll be deadlifts and overhead work on Friday as usual!

[VeganEssentials]

Quick session last night, not much time and was pretty worn out, skipped deadlifts but did some overhead pressing and lower back assistance work -

Overhead log press in the power rack -
1x10 @ empty log (75 lbs.)
1x5 @ 125 lbs.
1x3 @ 150
1x2 @ 175
3x5 @ 185, last set got 3, then had to hit singles with a few seconds in between. Really fried on the heavier reps with these, front delts get killed fast and using zero leg drive definitely adds to the challenge
2x10 @ 150 lbs.

Good Mornings in the rack to about 75 degree forward lean, butt pushed way back -
1x10 @ 135 lbs.
1x10 @ 185
1x10 @ 225
1x10 @ 235
1x10 @ 245
Just a quick run of sets through a 10 minute time frame and that was it.

Legs and upper back work tomorrow, chest and other assistance work on Tuesday!

[VeganEssentials]

Light chest day with leg training tonight, got to squeeze it in now as I have another eye surgery on Wednesday, which means no lifting for 3 days afterward.

Flat barbell bench -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
1x2 @ 255
1x2 @ 280, wasn't feeling it for going heavier, made it my light day instead
10x2 @ 205 for speed doubles, did two sets between each squat set noted below

Squats, parallel or just a hair below -
1x5 @ 135 lbs.
1x3 @ 225
1x3 @ 275
1x2 @ 315
1x2 @ 345
1x2 @ 350
1x2 @ 355
1x2 @ 360
1x2 @ 365
Felt good with some doubles that made me work a little bit, none were too tough, not going for broke for a while but need to slowly rebuild feeling confident with weight on my back again

Incline barbell bench -
1x2 @ 155
1x2 @ 175
1x2 @ 185
1x2 @ 195
1x2 @ 205
Front delts getting worn out (still a bit worn out from the overhead pressing on Friday), cut them at that

Front squats -
1x2 @ 135 lbs.
1x2 @ 155
1x2 @ 175
1x2 @ 185
1x2 @ 205
1x5 @ 175

DB Spoon presses -
2x15 @ 70 lb. DBs

Lying leg curls -
2x15 @ 150

Push-ups with Slingshot -
1x50, just barely made it, triceps totally fried afteward

Felt good with it, will be doing upper back and maybe some stone lifting on Tuesday after the election day madness is over, can't wait to no longer hear about political crap for another few years once this is over!

[blabbate]

How long do these workouts usually take you?

[VeganEssentials]

How long do these workouts usually take you?

Usually 80-90 minutes total including warm-up times. My warm-up is always fast (usually 5-10 minutes before I'm into my working sets), and if I'm doing 2 body parts in one session, I almost always alternate between the two with little rest time. So, as in the case of the last workout, I'd bench, then throw on a belt about 45-60 seconds later, squat, take my belt off, and head back to the bench again soon afterward. I find that if I alternate what I'm working between two parts, I don't require much rest and can get done in decent time, the only day that I don't normally do that is on Fridays with overhead work and deadlifts - I do my first lifts separately, then all follow-up secondary lifts will be alternating between the two.

[VeganEssentials]

Workout from election night for upper back -

Weighted pull-ups -
1x5 @ bodyweight (228 clothed)
1x3 @ 45 lbs. added on
3x5 @ 82.5 lbs. added on, done as singles with 2 seconds deload with toes on floor between each rep

Started doing shrugs in between pull-up sets -
1x10 @ 225 lbs.
1x10 @ 315
1x10 @ 405
1x10 @ 455
1x10 @ 465
1x10 @ 475
1x25 @ 405
All the deadlifting again must be helping my shrug work, haven't been that strong on them in quite some time

Barbell rows -
1x5 @ 225 lbs.
3x12 @ 255 lbs.

Barbell overhead shrugs in the rack, press about 4" to lockout before shrug -
1x25 @ 225 lbs.
1x25 @ 250
1x25 @ 275
MUCH easier to keep these stable with a barbell vs. using the axle as I have in the past.

45 degree pulldowns using blue EliteFTS monster band with v-handle attached, tension about 150 lbs. at start, a bit over 200 lbs at finish -
2x15

Seated V handle row using same band setup on a support pillar instead of slung over the power rack, set at navel height for a straight pull-in on the rows -
2x20, roughly same band tension

Called it a night, eventually I had to go home and see which of the poor offering of candidates we were given was elected to run the country. Watched the remainder of the election, felt despair about the outcome for many reasons, and called it a night.

Got the latest eye injection yesterday, so no training until Saturday, but I'll be back on it once I can get in the gym again!

[VeganEssentials]

Had to take off for 4 days post-surgery as usual (last thing I want is an eye infection from getting chalk in my eye while it's vulnerable, or something of that sort!), got in tonight for some overhead pressing and lower back work -

Log press in the power rack -
1x8 @ empty log (75 lbs.)
1x5 @ 125 lbs.
1x3 @ 150
1x2 @ 175
1x2 @ 185
1x2 @ 195
1x2 @ 200
1x2 @ 205
1x2 @ 210, I think that was the best I've strict pressed a log in a LONG time from memory
1x5 @ 195
1x10 @ 175, done as 8, rest 10 seconds, 2 reps to complete the set

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x2 @ 365
1x2 @ 405
5x1 @ 435, just didn't have much in me for deadlifts tonight, stuck with singles, will be changing the program up early next week and dropping to doing 5x5s with 395, adding 10 lbs. weekly and hoping to get comfortable with it @ 435 in December for good sets

Overhead press lockouts in the power rack (press off safety pins for about 6" ROM to lockout) -
1x5 @ 225 lbs.
1x3 @ 250
1x2 @ 275
1x2 @ 295
1x2 @ 305
1x2 @ 315
1x1 @ 335, too 3 setup attempts to get it moving, dropped weight down
2x10 @ 275, fellt like nothing after being in the 300s

Safety Squat bar good mornings to parallel -
3x15 @ 185 lbs.

Seated Barbell overhead press, wide grip -
1x5 @ 155 lbs.
1x5 @ 165, barely made it, shoulders done for

Fat rope pull-throughs with medium size Elite FTS black band tied around support beam -
2x20, no idea on tension, just done fast and with quick hip/glute drive

Great overhead day, not so great for deadlifts, but that just means it's time to change up. Was a stressful week and I didn't eat as much as normal (only about 2500-2700 cal./day instead of the usual 3000+), so that may have kept me from feeling my best, but we'll see how the next month or two goes for deadlifts with the upcoming changes!

[VeganEssentials]

MIA most of last week due to long days at work, got in to lift last night for chest/upper back -

Barbell rows -
1x5 @ 135 lbs.
1x5 @ 185
1x5 @ 225
1x6 @ 280
1x6 @ 285
1x6 @ 290
1x12 @ 225

Flat barbell bench -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
1x2 @ 255
1x1 @ 275
9x5 @ 240, last set took everything, skipped 10th and final set afterward

Weighted pull-ups -
1x10 @ 45 lbs. added on
1x9 " "
1x8 " "
1x15 wide grip, no weight added

Horizontal banded bench machine setup, one green Monster band, one medium black band -
5x20, changing grips each set, tension around 120 lbs. at start of reps and around 170 lbs. for first 3 sets, final 2 were around 90/140 and tricep-focused

Vertical row to navel w/ V-handle and black Elite FTS monster band for resistance -
3x20, weight about 120 lbs. at start, about 170 lbs. tension at finish of each row

Circuit of trapezius and rear delt work, 4 sets as follows, 30 seconds rest between circuits -
Snatch grip shrugs - 4x25 @ 330 lbs.
Band pull-aparts, 4x25 w/ red mini band
Face down on incline bench DB front raises, 40 degree incline - 3x15 @ 25 lb. DBs, 1x25 @ 10 lb. DBs on final set

That was it, in and out in just over 90 minutes total, leg day tomorrow!

[mrbear666]

looking strong sir!

[VeganEssentials]

Thanks, mrbear666!

Lots of long workdays coming up in the next month with holiday madness starting now, going to try to at least get into the gym twice weekly until things get back to normal in January. Not like last year where I believe I trained all of 5 times total in November and December, can't let work get the best of me this time around and screw with my training progress.

Leg training tonight, plenty of squatting -

Barbell squats to just under parallel -
1x10 @ empty bar
1x5 @ 135 lbs.
1x3 @ 225 lbs.
1x2 @ 275, paused 5 seconds rock bottom each rep
1x1 @ 315, paused 3 seconds rock bottom position
1x1 @ 355 to parallel
5x5 @ 325 to parallel

In between regular squats, I did front squats -
1x2 @ 135 lbs.
1x2 @ 155
1x2 @ 175
1x1 @ 195
1x1 @ 215
1x1 @ 235
1x1 @ 250
3x8 @ 175
Just planning on working those front squats again where I can get them for some added core stability work. While my abs still have great supporting strength, they lack endurance and tend to cave in a bit on squats more than they used to, so time to get them stronger again.

Lying leg curls -
3x12 @ 200 lbs.
1x20 @ 120 lbs.

Ab wheel, part of the "fix those damned abs" work I need to do -
2x10 from knees, full extenstion where chest is just an inch off the floor

Walking lunges w/ safety squat bar -
1x150 feet

That was it, nice quick session with nothing that was too tough, just doing as I have with deadlifts where I need to slowly rebuild for a few months to get to where I need to be. Feeling good with squats again, 400 or so to parallel should be possible on any given day again, but it won't be right until I'm back to 500. Hopefully by next summer I can be back there, but for now, time to take it slow and steady and make staying injury-free top priority!