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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Wed Nov 21, 2012 2:30 am 
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Great session buddy, loving those squats. Always good seeing someone that squats probably, none of this half-squat business!

Hope your week is going well, will check out your website soon as well. MF

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Wed Nov 21, 2012 4:08 pm 
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Stegosaurus
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Thanks, MiniForklift! :D

Squats were my biggest love in lifting for quite a long time, and nothing gets me more excited than the prospect of being able to knock out a good heavy squat again down the line as my strength comes back. No slacking on the squats now, time to keep moving forward! :D

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Wed Nov 21, 2012 5:03 pm 
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I agree that they are definately one of the most rewarding exercises.

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Tue Nov 27, 2012 3:37 pm 
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Lost most of last week due to holiday shipping madness at our warehouse, but getting back on routine this week again. Started things out with chest/upper back work -

Flat barbell bench press -
1x5 @ 135 lbs.
1x3 @ 185
1x2 @ 225
1x2 @ 255
1x1 @ 275
Put on Slingshot
5x5 @ 275
Took off Slingshot
5x1 @ 275
Reduced weight, added doubled yellow mini bands on bar loaded with 135 lbs. (about 135 on chest and about 200-210 lbs. tension at lockout)
3x10

Worked all my upper back stuff in between the chest sets -
Pull-ups -
1x5 @ bodyweight (229 lbs. clothed last night)
1x3 @ 45 lbs. added on
1x1 @ 75 lbs. added on
5x1 @ 105 lbs. added on, pushing myself to get comfortable with triple digit weight for singles now. First single went really easily, 2nd was good, 3rd and 4th were just barely legit, last single was questionable, but still getting ahead!
3x10 @ 45 lbs. added on, done as singles with a breath or two between each

Dumbbell rows -
2x15 @ 150 lb. dumbbell each arm

Band rows done with Elite FTS black monster band looped over top of power rack, V handle attached to one end, rowing into abdomen with body nearly flat on floor -
2x25, tension about 120 lbs. at start, about 180 lbs. at finish

Had to edit to note that I forgot to list my circuit of rear delt work, just 3 sets alternating between rear delt band pull-aparts (3x20 with red band) and face down on incline bench DB front raises (3x15 @ 30 lb. DBs with a little English thrown in on the last few reps to get 'em moving), and that was it.

Was going to do some trapezius work but was feeling a bit queasy at the end, decided to postpone it for when I do leg day tonight or tomorrow instead.

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sat Dec 01, 2012 2:55 pm 
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Another crazy week, but sticking with plans to still make sure I get in at least twice weekly until things calm down in late December.

Overhead pressing and deadlifts yesterday for a quick session -

Log press in the power rack -
1x10 @ empty 75 lb. log
1x5 @ 125 lbs.
1x3 @ 175
1x2 @ 190
15x1 @ 200, would press a rep, walk about 30 feet out from the power rack, turn back and press again, repeat until all 15 singles were done.

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
4x5 @ 395
1x8 @ 395 (added a few more reps on with the last set)
As noted, I dropped the weight back down and am just doing 5x5 for a bit, hoping to get things a bit stronger since 435 was feeling not-so-easy a few weeks back when I was pulling it for singles. Next week, I add 10 lbs., we'll see how December goes for this one.

Overhead log press half-presses, done from collar to just over top of head then back down again to work on my weak point -
3x10 @ 165 lbs.

1/3 ROM standing partial overhead presses in the rack, bar has about 6" ROM to lockout -
1x5 @ 225 lbs.
1x5 @ 275
1x5 @ 315
1x25 @ 225, did 20, rested 10 seconds, 5 reps to finish

That was it for the day, nothing too complex, should be doing some upper back work again on Sunday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sat Dec 01, 2012 4:29 pm 
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Location: Portland (SouthEast), OR
Ryan, if I lived closer it would be awesome to train with you. Love checking out your routines for inspiration. Keep at it my friend 8)

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Dec 03, 2012 1:51 am 
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Stegosaurus
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Location: Waukesha, WI
It would always be a pleasure, Giacomo! A shame we are so far apart, but of course, I'm always open to train if you happen to pass through again some time!

Did legs and chest tonight, a good session for sure.

Squats to parallel -
1x10 @ empty bar
1x8 @ 135 lbs.
1x5 @ 225
1x3 @ 275
1x2 @ 315
5x5 @ 335

Barbell flat bench press -
1x10 @ empty bar
1x5 @ 135 lbs.
1x3 @ 185
1x2 @ 225
1x1 @ 255
1x1 @ 275
Put on Slingshot
1x1 @ 310
1x1 @ 315
1x1 @ 320
1x1 @ 325
1x1 @ 330
3x3 @ 295
Took off Slingshot
2x8 @ 225
1x20 @ 135

Front squats -
1x2 @ 135
1x2 @ 165
1x2 @ 185
1x2 @ 205
3x2 @ 225

Safety Squat bar squats to below parallel -
1x2 @ 225
1x2 @ 245
1x2 @ 275

Lying leg curl machine -
3x20 @ 120 lbs.

Panora press downs for 3x12 @ 150 lbs to finish.

Planning on upper back work Tuesday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Dec 03, 2012 3:40 am 
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Location: Christchurch, New Zealand.
Awesome training, I really like your exercise combo's. I must try out some log presses one day ~ I have access to them I have just never tried it for some reason or another.

What's the main difference(s) between a log press and your standard push/military press VE?

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Wed Dec 05, 2012 5:56 pm 
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Stegosaurus
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Location: Waukesha, WI
Hey, Mini Forklift!

Log pressing is different, since you're going to have to keep your hands palms-inward toward each other and space them exactly where the handles are (which could be advantageous, or, might put you in an awkward position, depending on your normal grip for barbell overhead pressing). It's a bit more brutal on the front delts and triceps since the log is in front of you a few inches further than a normal barbell would be for pressing overhead, and usually I've found that my log press max is about 20-30 lbs. behind what I can do with a bar. I've hit 295 for a barbell push press but never more than 270 on a log, and that was a really small 8" diameter one (only hit 260 with a 12" log), the larger the log, the harder the press for me (only advantage to a large 12" standard competition log is that the press will actually start about 4"-5" off the top of the chest due to the handles being in the center of the log).

Definitely a good thing to throw in and mix it up with, I'm finding that working with the log is definitely keeping my bench from sliding and is helping my lockout strength a bit, too!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Fri Dec 07, 2012 8:42 pm 
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Stegosaurus
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Location: Waukesha, WI
Most of the week off due to 12+ hour work days, got in for overhead/lower back work tonight, but was pretty gassed from being up too late this week and not eating enough.

Axle press in the rack -
1x10 @ 55 lb. empty axle
1x5 @ 105 lbs.
1x3 @ 145
1x2 @ 195
1x1 @ 205
1x1 @ 215
1x1 @ 225, felt pretty easy but didn't want to jump up much today after not doing axle pressing for a while, dropped weight and did more reps -
3x8 @ 185 lbs.

Deadlifts -
1x5 @ 135 lbs.
1x3 @ 225
1x3 @ 275
1x3 @ 315
1x2 @ 365, not feeling great already
1x1 @ 405, was seeing stars on the first rep, a bad sign for heavy pulling today, cut the weight and did speed doubles instead -
10x2 @ 285 lbs., 1 minute rest between sets

Axle overhead half presses in the power rack, bar started about 1/2" over top of head for press -
1x5 @ 200 lbs.
1x3 @ 235
1x2 @ 250
1x3 @ 235
3x10 @ 200

Dimmel deadlifts (somewhat like RDLs, butt pushed back, lower bar just past knees, hip/glute explode back to standing straight), first time doing, went light as they suggest -
3x25 @ 135 lbs.
Didn't feel like much while I was doing them, but after the 2nd set, my glutes were on fire, definitely does the trick when you do them ballistically as is recommended.

Called it a day after that, just didn't have much more left in me, should be doing some upper back work this weekend then squats again on Monday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Fri Dec 07, 2012 8:44 pm 
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Good effort, seeing stars obviously meant you were pushing yourself!

Enjoy your weekend, and thanks for the description of the Dimmel DL. Might have to throw that into my mix at some point.

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Dec 10, 2012 3:28 am 
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Stegosaurus
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Location: Waukesha, WI
Thanks, Mini Forklift! Be sure to check the Elite Fts videos of the Dimmel deadlift as well, after seeing it done properly once, you'll know exactly how to do it!

Upper back and chest work tonight -

Flat barbell bench press, medium grip
1x5 @ 135 lbs.
1x4 @ 185
1x3 @ 225
1x2 @ 255
1x1 @ 275
10x5 @ 245
Felt great with benching, didn't have a really tough rep until the very final one. Moving on to a few less sets next time I go with 5's again, will shoot for 8x5 @ 250 in a few weeks. Once that's done, I will test a new max again.

Barbell rows -
1x5 @ 135 lbs.
1x5 @ 225
2x10 @ 275
Shot some video, realized I was really doing more of a Yates row style on these, will drop the weight again next time and do some high volume work to get better with rows again.

Wide grip pull ups -
2x12 @ bodyweight (230 clothed tonight)

Dumbbell rows -
2x15 @ 155 lb. Dumbbell each arm

Monster band with v handle seated rows -
2x20 @ black band, about 140 lbs tension at start of row, about 180 lbs at finish of row

1 arm weighted Prowler rows on AstroTurf -
1x30 each arm @ 300 lb loaded Prowler

Pretty beat for the big stuff at that point, wrapped up with back to back sets of face down on incline bench db front raises and red band pull a parts and called it a night.

Squatting on Tuesday night!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Dec 10, 2012 5:02 am 
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Thanks, will try and hunt the video down. Just got some bands and new squat shoes ordered, originally was going to use EliteFTS but their international shipping costs were pretty high. Ended up going through LiftingLarge so hopefully should have them sometime by the end of the month. First time I have ever used bands, so I'm hoping to get a lot from them.

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Tue Jan 01, 2013 4:41 pm 
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Stegosaurus
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Location: Waukesha, WI
3 weeks off training (finally got a session in on the 30th) due to crazy workload, holidays and getting the flu on top of it. In the middle of it all, I lost my ownership in the gym I helped start, life's all over the place these days, might take a bit more time off lifting and probably won't be online much for a while as I get some things in order. I'll be back one of these days, just not sure how soon, best to everyone in their training!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Thu Jan 03, 2013 5:46 pm 
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Location: Waukesha, WI
Popping in for quick log of last night's leg workout, lowered weight and added a set and one rep to my usual scheme since I've been off of training for most of December and don't want to overdo my first leg day back again.

Barbell squats to just under parallel -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
1x3 @ 275
6x6 @ 315, all sets felt good for 8+ reps, but keeping things in check for now.
Will do same set/rep scheme with 325 next week and work my way back up to where I left off in a few weeks.

Safety squat bar squats to rock bottom -
2x8 @ 225 lbs.
1x20 @ 135
Easy on the legs, just for added core work and some lighter weight reps at the end

Circuit of lying leg curls (3x15 @ 150 lbs.), band pull aparts, and ab wheel from the knees to fully prone, 30 seconds rest between each circuit, and that was it.

Legs pretty beat up today, some of those pesky little hidden muscles around the lower back are pretty sore as well today, too, from 3 weeks of nothing to stimulate them, so I'll be limping for a while after this one.

Should be doing overhead work and some light lower back stuff either tomorrow or Saturday!

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