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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Thu Jan 03, 2013 5:52 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Great work as always, hope you had a good New Year?

Hey just out of curiosity, do you sell non-leather powerlifting belts that are IPF approved? Cheers MF.

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sun Jan 13, 2013 3:29 pm 
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Stegosaurus
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Location: Waukesha, WI
Hey, Mini Forklift!

No belts that we have right now at all (much less anything IPF approved), I'd check Strength Shop UK for those, they should still have such belts on hand that would be just what you're looking for!

Had one upper back/chest session a few days ago, forgot to log it, did shoulders and deadlifts last night -

Light power cleans to warm up -
3x3 @ 135 lbs.

Standing overhead log press in the power rack, rolling log out and back into position each rep -
1x8 @ 75 lb. empty log
1x5 @ 125 lbs.
1x5 @ 150 lbs.
4x6 @ 180 lbs.
2x12 @ 150 lbs.
1x25 @ 125 lbs., hit 20, rested 10 seconds, 5 reps to finish

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x5 @ 275
1x5 @ 315
10x5 @ 365

Then began light assistance work for the final half hour -

3 circuits of lean-away 1-arm cable lateral raises (2x25 @ 20 lbs. each arm), band pull-aparts (25 reps w/ red band), and sip shrugs (25 reps @ bodyweight), 45 seconds rest between circuits

3 circuits of cable face pulls (3x20 @ 140 lbs.), barbell shrugs (3x25 @ 315 lbs.) and face down on incline bench DB front raises (3x20 @ 20 lb. dbs), 30 seconds rest between sets

That was it, feeling pretty good, weight coming down slightly to 224 without any real strength loss so far, should be good for starting back up on training regularly now that schedule isn't so hectic.

Upper back and some light strongman event work on Monday, legs and chest to follow that!

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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 "Starting Over Again" Log
PostPosted: Mon Feb 25, 2013 10:17 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Quick update!

Decided to get a short-term gym membership where it's actually heated during the coldest months (sick of training in freezing temperatures for now, decided to move into warmth for convenience and motivation), still staying about the same for weight/strength, haven't been too serious about training for a while but just making sure to maintain until I get my fire back again.

Deadlift day a few days ago, worked up to 420x5 before calling it a day, otherwise, nothing too eventful, just spending most of my time working or enjoying myself with few expectations, hoping to get back into serious training again in about a month after my Spring travel season for work is over and done.

Will probably work on a cutting plan in about a month as well, haven't added any bodyfat, but getting awfully curious how it'd be to get sub-10%, might just go for it this spring to see if I can finally get down to seeing a 6 pack of abs in my final year before I hit 40 just to see what I can manage. But, I may get sidetracked and just want to get stronger again, we'll see where things go at mid-March!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Thu Mar 14, 2013 5:05 pm 
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Stegosaurus
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Location: Waukesha, WI
Been a while, need to get back to keeping my log updated again.

Just got back from California 2 days ago, got in my first leg / chest session last night -

Close-grip barbell bench -
1x5 @ 135 lbs.
1x3 @ 185
10x2 @ 235, trying for "speed" doubles, kept it moving pretty fast but lost my groove a few times but had fun with it

Squats -
1x5 @ 135 lbs.
1x3 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 335
1x1 @ 355
1x1 @ 375
1x1 @ 395
Dropped weight down
3x3 @ 340
10x2 @ 295 speed doubles, 60 sec. rest between sets, all sets with fast reps

Hammer Strength plate-loaded incline press -
3x8 @ 250 lbs.

Barbell half squats (12" ROM from pins to lockout)
1x3 @ 405
1x3 @ 425
1x3 @ 445
Easy stuff, just trying to put a few lbs. more on my back now that lower back problems seem to be long over with, time to have fun again.

Upper back work coming tonight, deadlifting on Saturday!

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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 "Starting Over Again" Log
PostPosted: Fri Mar 15, 2013 12:54 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Quick upper back workout last night, in and out in 55 minutes total.

Pull-ups -
1x5 @ bodyweight (230 lbs. clothed)
1x8 w/ 45 lbs. added on (done as singles with 1 second deload at bottom of each rep)
1x3 w/ 70 lbs. added on (done as singles with 3 seconds between each rep
1x3 w/ 75 lbs. added on " "
1x2 w/ 80 lbs. added on " "
Haven't done weighted pull-ups much in a while, need to get my groove back again.

Dumbbell rows -
2x15 @ 150 lb. DB each arm
Still dreaming of a gym where I can find dumbbells that actually go up to 200 lbs!

Wide grip pulldowns to sternum, about 30 degree lean back -
1x10 @ 230 lbs.
1x8 @ 250
1x6 @ 270

1-arm rows with barbell attached to Landmine unit pivot point on one end -
2x20 each arm @ 75 lbs. plus bar weight (around 100 lbs. total)

Cable face pulls 2x20 @ full stack alternated with face down on incline bench DB front raises for 2x20 with no rest between and that was it.

Going for a nice walk today, will be doing some conditioning work tomorrow and deadlifting 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 "Starting Over Again" Log
PostPosted: Fri Mar 15, 2013 12:59 pm 
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
nice work mate, glad your posting again enjoy reading this journal!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Fri Mar 15, 2013 1:21 pm 
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Manatee
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Posts: 414
Location: SC, Brazil
Quote:
Still dreaming of a gym where I can find dumbbells that actually go up to 200 lbs!

You are a monster!

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my noob log =)


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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sun Mar 17, 2013 3:01 am 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Great training as always, strong squats. Look forward to reading up on how your deadlifts go!

How was California, were you there for work or pleasure?

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sun Mar 17, 2013 10:24 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Thanks, everyone!

Was is California for business with one day to relax, got plenty of activity in walking about 6-8 miles every day, but didn't get any lifting in, so it was time to start as soon as I got home!

Overhead pressing and deadlifts tonight -

Standing strict overhead barbell press -
1x10 @empty bar
1x5 @ 135 lbs.
1x4 @ 165
1x3 @ 185
1x2 @ 205
1x1 @ 215
1x1 @ 225
2x4 @ 205
1x6 @ 185
1x8 @ 175

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x5 @ 315, put on belt afterward
1x8 @ 375
1x8 @ 385
1x8 @ 395
1x15 @ 315
Rep strength coming along well again, aiming to pull sets of 10 @ 405 this summer and finally pull 500+ again!

1 arm overhead dumbbell press -
2x15 @ 65 lb. db

Dimel deadlifts -
2x25 @ 145 lbs.

Band pull-a parts -
2x30

That was plenty today, two more weeks until new cutting plan goes into effect, then a month later it will be back to putting on size!

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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 "Starting Over Again" Log
PostPosted: Mon Mar 18, 2013 12:17 am 
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Great workout, you are a beast !!

I'm sure you aren't that far away from pulling 500 again buddy.

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Thu Mar 21, 2013 1:22 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Thanks, Mini Forklift - we'll see this summer how the attempt for 500 goes in a few months, just going to take it slow and steady for a while and see how things work out for it.

Quick chest/upper back day last night -

Pull-ups -
1x5 on rock climbing grip hand holds
2x8 @ 45 lbs. added on, medium width overhand grip
1x8 @ 45 lbs. added on, rock climbing grip hand holds (very tough on the fingers after a while)

Flat bench press, close grip (hands just at torso width) -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
8x2 @ 235, just trying to press them as fast as possible
5x2 @ 225, each with 2 second pause on chest

1-arm seated row -
1x10 @ 150 lbs. each arm
1x15 @ 125 lbs. each arm
1x20 @ 100 lbs. each arm

1-arm barbell shrugs -
1x10 @ 135 lbs. each arm
1x10 @ 185 " "
1x10 @ 235 " "
1x15 @ 185 " "
1x30 @ 135 " "

DB Spoon presses -
3x12 @ 70 lb. DBs

Cable w/ rope handle face pulls -
2x15 @ full stack

Plate loaded close grip flat bench machine -
2x12 @ 200 lbs.

That was in, in and out in an hour to the mark, going back in for legs tonight!

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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 "Starting Over Again" Log
PostPosted: Sat Mar 23, 2013 11:55 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Quick leg workout today a few days later than expected - better late than never!

Squats to about 2 inches below parallel -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 355
1x1 @ 385
5x3 @ 350
All sets pretty easy, felt good for 5+ every set, starting to finally get my groove again.

Safety bar squats to rock bottom-
3x10 @ 225

Bottom-up 1/3 squats in the power rack, bar starting at lower sternum height, about 9" ROM to lockout -
1x1 @ 405
1x1 @ 455
1x1 @ 500
1x1 @ 545
1x1 @ 600
1x20 @ 405

Lying plate loaded leg curl -
1x20 @ 100 lbs.
1x20 @ 120
1x15 @ 140

Than was it, upper back and shoulders tomorrow, then deadlifts Tuesday!
1x20 @ 405

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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 "Starting Over Again" Log
PostPosted: Sun Mar 24, 2013 11:27 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Upper back and shoulder work tonight -

Axle presses -
1x10 @ empty 55 lb. axle
1x5 @ 145 lbs.
1x3 @ 175
1x2 @ 200
Changed to push presses, need to work on those as my technique has gone to hell from not doing them for 4-5 years now -
3x8 @ 200 lbs.
Far from ideal, but I know it just takes time to get technique back to being decent again.

Barbell rows -
1x5 @ 135
1x5 @ 185
2x12 @ 235
2x20 @ 185
1x40 @ 135, just wanted to see how many reps I could crank out before I'd be too gassed to keep going :)

V-Handle seated row w/ black EliteFTS monster band, about 160 lbs. tension at start, around 220 or so at finish each rep -
3x20

In between the upper back stuff, I would put in a set of speed triples for push presses @ 150 lbs., just working on being fast and getting it overhead in one snap. All the strict pressing these years has slowed me down, gotta get that fixed, so an extra 30 reps to practice should help!

Sled rows with D handle -
2x20 @ 350 lbs. each arm on astroturf area

Wrapped up with 3 circuits of assistance work:

Face pulls with red mini band looped around squat rack pillar, 20 reps, no rest, then...
Safety squat bar Hise shrugs, (sets werr 1x25 @ 315, 365, 415), then...
Face down on incline bench DB front raises, 3x20 @ 25 lb. DBs

That was it, totally fried afterward, nothing left to give.

One more week of normal training, then I'll be attempting the cutting plan that a friend of mine has been working on (he can shed 30 lbs. of fat in 2 months with no problem any time he wants, so he seems to know what he's doing :) ), he came up with a veganized version, so I'm giving it one last go to try and cut the last 10-15 lbs. of crud weight I've always wanted to get rid of, then it's back to getting strong again this summer. Gonna be weird being below 220 for a bit when it starts since I haven't been below that mark in about 10 years, but if it does what it's supposed to, I'll enjoy having single digit bodyfat numbers for the first time. But, first, gotta deadlift and squat again this week, need to enjoy my time of normal stuff before it's a month of primarily liquid meals and lighter short rest period work!

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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 "Starting Over Again" Log
PostPosted: Fri Mar 29, 2013 12:55 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Busy week, JUST got in to deadlift last night and do a little chest work while there -

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
1x2 @ 365
1x1 @ 405
1x1 @ 425
1x1 @ 450, met goal for now, which was nice. Bar flew up a foot, but of course, my weak point is from about 4-6" below the knee, but once it cleared my knee it locked out fast. Post-cutting, I'll be working on my sticking point so I can get 500 again this year.

Flat barbell bench -
1x5 @ 135 lbs.
1x5 @ 185
1x5 @ 225
1x5 @ 230
1x5 @ 235
Just not feeling great with benching today, changed it up a bit and added some reverse bands to play around with how that setup felt for reducing weight off the chest but not so much near lockout. Bands took off about 100 lbs. on the chest, and only about 40 lbs. at lockout -
1x10 @ 225 lbs, felt really light on the chest, but got heavier toward lockout but still a bit light
1x10 @ 275 lbs., just made all reps but couldn't have done much more
1x6 @ 285, triceps starting to give out a bit
1x3 @ 295
1x2 @ 310
1x1 @ 335, barely made it

Back to deadlifts, did speed pulls with 45-60 seconds between sets, all reps fast -
10x2 @ 300 lbs.

Wrapped up with an assistance movement I'd seen somewhere recently, was supposed to be good for both lower back and upper back, basically doing Romanian deaflifts in the rack from mid-shin height about 4" off the floor with a snatch grip -
1x10 @ 225 lbs.
1x10 @ 275
1x10 @ 315
Felt good, that was it, called it a day.

Upper back on Satuday, legs on Sunday, then it's time to shed some fat!

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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 "Starting Over Again" Log
PostPosted: Sun Mar 31, 2013 12:53 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Upper back work last night -

Barbell rows, underhand grip -
1x10 @ 135 lbs.
1x8 @ 185
1x5 @ 225
3x10 @ 245

Pull-ups -
3x12, one set wide, one medium, one narrow

Overhead shrugs w/ barbell, press out about 6" off pins in rack then shrug -
2x20 @ 225 lbs.
1x20 @ 275
1x50 @ 225

Face down on incline bench DB rows @ about 30 degree incline -
2x15 @ 85 lb. DBs, much harder than normal rows on this one, all reps slow and squeezed

Safety squat bar Hise shrugs -
1x10 @ 225 lbs.
1x10 @ 315
1x10 @ 365
2x20 @ 405

Band pull-aparts -
4x20

That was it, leg day tonight, then it's time to change gears for a month!

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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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