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 Post subject: Re: Ryan's "Hope to compete again in 2014" log
PostPosted: Thu Jul 25, 2013 4:16 pm 
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Stegosaurus
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Location: Waukesha, WI
Been away for a bit, life has been a bit rough lately for people/animals I care for/about, so I lost a few weeks of training due to various situations. Got back in two nights ago for upper back and shoulder work -

Pull-ups -
1x5 @ bodyweight (217 clothed)
5x5 @ 45 lbs. added, dead hang all reps for 2 seconds at bottom

Axle clean and press (clean once, press all reps) -
1x10 @ empty axle
1x5 @ 145 lbs.
1x5, 6, 7, 8, 7, 6, 5 @ 170 lbs.

Barbell rows with axle -
3x10 @ 225 lbs.

Incline bench with axle, 1 second pause on chest all reps -
3x6 @ 165 lbs.

Face down on 30 degree incline bench DB rows, both arms same time -
3x15 @ 80 lb. DBs
Superset with band pull-aparts, 3x20

Keeping it simple and a bit lighter for a while, stress levels off the charts and not eating enough, gotta find my balance again and get things in place soon.

Squatting tonight, maybe some chest work if I feel like throwing it in!

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 Post subject: Re: Ryan's "Hope to compete again in 2014" log
PostPosted: Fri Jul 26, 2013 2:09 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Legs and chest last night -

Barbell flat benching with axle -
1x5 @ empty axle
1x5 @ 145 lbs.
1x3 @ 195
5x5 @ 220
3x8 @ 200

Squats to just below parallel, high volume to get form back after a few weeks off -
1x5 @ 135
1x5 @ 185
10x10 @ 225, just lots and lots of light rep work

Incline bench with axle -
1x10 @ 150
1x15 @ 125
1x20 @ 105

Wrapped up with 3 circuits of the following:
Lying leg curls, 15 @ 150 lbs.
Incline DB flyes, 25 @ 25 lbs.
Hanging knee raises, 15 reps

That was it, keeping simple for now, but might try something like The Cube program in a few weeks if I can get things together again!

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 Post subject: Re: Ryan's "Hope to compete again in 2014" log
PostPosted: Sun Jul 28, 2013 1:53 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Felt good for the first time in weeks, had to get back in the gym and make use of it!

Rows with 10" diameter steel log -
1x5 @ 75 lb empty log
1x5 @ 125 lbs
1x5 @ 175
1x8 @ 235
1x8 @ 250
1x8 @ 265
1x8 @ 280
1x20 @ 185
Felt great with these tonight, quite happy with how it ended up

Tire flips, 650 lb tire -
2x8

V-handle rows with thick Elite FTS black band -
4x20, tension about 130 lbs at start, about 180 at finish of pull
Superset with cable face pulls, 4x20 @ 140 lbs

Stone loads to 4' tall platform, chalk only -
3x10 @ 170 lb stone, superset with band pull-aparts, 3x20

Definitely a nice day of training, but I already feel sore as hell only 4 hours later, tomorrow ought to be fun!

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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 "Hope to compete again in 2014" log
PostPosted: Wed Jul 31, 2013 4:34 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Lower and middle back work tonight -

Deadlifts off 5" blocks, bar just barely scraping the tops of my shoes -
1x5 @ 135 lbs
1x5 @ 225
1x5 @ 315
5x5 @ 370
Tough, especially on the first rep, will be throwing these in from time to time

Rack deadlifts from 16", about 4" below the top of the knee -
1x2 @ 225 lbs
1x2 @ 315
1x2 @ 405
1x1 @ 445
1xfail @ 500, bar moved a bit but got dizzy and stopped there, too much caffeine today

Safety squat thoracic good mornings (rather than pus hips back, more focus on rounding the upper back and then extending to flat back upright position)
2x25 @ 150 lbs, done standing
2x25 @ 150 lbs, done seated

Cable face pulls with 5 second hold at end of pull -
3x10 @ 150 lbs.

Front squat holds (rack bar in front squat position, walk out from pins, hold for time and re-rack) -
1x15 seconds @ 315 lbs
1x15 seconds @ 335
1x15 seconds @ 375
1x15 seconds @ 400

Called it a day after that, should be doing shoulders and upper back 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 "Hope to compete again in 2014" log
PostPosted: Mon Aug 05, 2013 6:08 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Had a mediocre upper back and shoulder workout a few days ago, didn't log, but only eventful thing was trying Landmine 1-arm overhead presses, worked up to 145x5 per arm(125 + estimated 20 lbs. of bar weight in hand), but that was about it, took the day pretty easy aside from that.

Legs and chest for a pretty simple "get my ass back in gear" session last night, lots of sets, lower reps, medium weight, just hammering things home again to get back in the groove -

Dumbbell flat bench press -
1x5 @ 50 lb DBs
1x5 @ 75s
10x5 @ 100s

Alternated with barbell squats to parallel -
1x5 @ empty bar
1x5 @ 135 lbs.
1x5 @ 225
1x2 @ 275
10x5 @ 315
Felt easy enough, just keeping up with the squats again after the layoff for a bit

Also, did 5x20 band pull-aparts between the alternating squat/bench sets as well for good measure.

Close-grip flat barbell bench press -
2x20 @ 135 lbs.

Lying down plate-loaded leg curls -
2x20 @ 130 lbs.

Hanging knee raises -
2x20

Wrapped up with something different, heard of some Westside trainees who do hip belt squat walks for some added lower body stability work, basically, attach the hip squat belt to the EZ curl bar, squat it up about 6-8", then talk a walk with it. Definitely hits the glutes, abductors/adductors and lots of small musculature with it, did a 200 ft. walk with 220 lbs. and 150 feet with 290 lbs. before the belt kept slipping off, need to re-thread the whole thing again to keep it solid for next time.

Will be doing some upper back and event work tomorrow or Wednesday, getting in some tire flips, sled drags and stone work whenever I get back in again. Weight is officially down to 211 and holding now, feels weird to be this "small" but fat loss is still going slow but steady so it's moving in the right direction. A few more months of clean eating and then it'll be time for putting on some quality mass again in the winter!

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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 "Hope to compete again in 2014" log
PostPosted: Fri Aug 09, 2013 8:17 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Shoulder and deadlift work tonight -

Axle power clean and press (clean once, press all reps)
1x5 @ 145 lbs.
1x3 @ 165
1x2 @ 185
1x4 @ 200
1x3 @ 205
1x2 @ 210
Missed the clean on 215, stopped going up there, just did 2x5 @ 175 practicing power jerk technique and that was it for overhead today.

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x2 @ 365
3x8 @ 405

Circuits of thoracic-focus safety squat good mornings alternated with ab work -
3x30 @ 145 for the GMs
1x20 ab wheel roll outs, 1x30 kneeling cable crunches @ 130 lbs., 1x25 hanging knee raises

Done, in and out fast, upper back and event stuff in a day or two as soon as life slows down a bit!

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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 "Hope to compete again in 2014" log
PostPosted: Sun Aug 11, 2013 12:33 am 
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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 event work today.

Wide grip pull-ups -
3x8 @ bodyweight
After each set of 8, I'd chalk up and do 12 barbell rows with the axle @ 225 lbs with about 20 seconds between the change, then 2 minutes rest between sets

Prowler rows out it the parking lot -
2x25 @ 525 lb loaded Prowler, one set with V handle, one with short straight triceps pressdown bar

650 lb tire flips -
1x10
1x12
Took my time after about 6 flips on each set, resting up to 10 seconds between flips as needed

TRX style inverted rows -
3x25 @ bodywieght, circuit with
3x20 band pull-a parts, with
3x25 overhead axle shrugs in the power rack @ 235 lbs., rest 90 seconds and repeat

Wrapped up by dragging the 525 lb sled back to the facility for 150 feet with the Ironmind pulling harness, and I was wiped out.

Tomorrow is rest, then legs on Monday or 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 "Hope to compete again in 2014" log
PostPosted: Sun Aug 18, 2013 11:30 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Forgot to log a leg session a few days ago, just did a fairly easy 350 for 5x5 squat session along with some mediocre benching (already forgot what it was) and that was it.

Some upper back and other stuff today -

10" diameter steel log rows -
1x5 @ 125 lbs.
1x5 @ 175
1x12 @ 225
1x12 @ 235
1x12 @ 245
1x12 @ 255, did 10, had to catch my breath for 10 seconds, 2 reps to finish

650 lb. tire flips -
2x10, 1x12 (last set, had to flip a few uphill back to the starting point, not fun for how tired I was)

Weighted ultra-wide grip pull-ups -
4x8 @ 30 lbs. added on

Wanted to do some stone lifting, but was getting burned out fast at this point, so changed plans a bit -

Circuit of v-handle rows with black thick bank tied to top of squat rack (about 110 lbs. at start, about 170 lbs. tension at finish of each pull)
3x25, would do one set, then over to...

Cable face pulls w/ 3 second hold and squeeze at top of rep -
3x12 @ 150 lbs., then over to

Red band pull-aparts, 3x25

Rest only 60 seconds between circuits. Then it was a last superset for 2 rounds with

Hangling knee raises from pull-up bar, 2x25 superset with
10" steel log curls (75 lbs), 2x20

Called it a day at that point, will be getting back in for some overhead work and deadlifts 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 "Hope to compete again in 2014" log
PostPosted: Mon Aug 19, 2013 1:44 am 
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Location: Christchurch, New Zealand.
Great squatting and training all round, impressive as ever.

Gotta try me some tyre flips at some point. Sound fun !!

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 Post subject: Re: Ryan's "Hope to compete again in 2014" log
PostPosted: Wed Aug 21, 2013 11:53 am 
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Posts: 21053
Location: Austin, TX
Mr. Consistency keeps after it!

Great stuff, Ryan.

Nice work with the circuits too. I've been doing some circuit training lately, including with barbells and dumbbells in addition to jump rope, getting a mix of anaerobic and aerobic training in.

Keep after it. Have a great one!

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 Post subject: Re: Ryan's "Hope to compete again in 2014" log
PostPosted: Mon Sep 02, 2013 11:54 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Forgotten to log workouts for a bit, haven't been at my computer(s) as much lately, so updates are sparse.

Leg day 3 days ago, worked up to 5x2 @ 375 for squats for heavier stuff and axle overhead presses done heavy, 5 cluster sets of 3 reps w/ 30 seconds between reps @ 210 lbs. That's all I remember from it, did some upper back work tonight -

Barbell rows with 10" diameter steel log -
1x5 @ 165 lbs.
1x5 @ 195 lbs.
3x15 @ 220 lbs., just tired and sucking wind at the end, but back felt plenty strong for more

V-handle sled rows with Prowler in parking lot -
3x30 @ 500 lbs., doing more of a middle back/lower trap squeeze on reps than pure lat rowing
Alternated with
4x25 red band pull-aparts while resting

Split stance standing low cable row -
3x20 @ 130 lbs. each arm
Alternated with
Safety squat bar Hise shrugs, 4x25 @ 420 lbs.

Wrapped up with lighter weight stone loads, 170 lb. stone to 4' tall platform -
3x8
Alternated with
Face down on 20 degree incline bench DB front raises, 1x10 @ 30 lb. DBs, 1x20 @ 20 lb, 1x30 @ 10 lb.

Called it a day after that, will be deadlifting on Wednesday!

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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 "Hope to compete again in 2014" log
PostPosted: Sat Sep 07, 2013 4:25 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Quick chest & lower back day -

Pause deadlifts (pull to md shin, hold for 2-3 seconds, finish pull fast)
2x5 @ 135 lbs
2x5 @ 225
2x5 @ 275
5x5 @ 315
Working on weak point assistance this week.

Flat bench with axle -
1x5 @ 135 lbs
1x5 @ 195
5x5 @ 235

Good mornings w/ black band under feet and behind neck
3x20
Superset with glute/ham raises
3x20

Close-grip bench wit axle
3x15 @ 150 lbs

Hanging knee raises -
2x25

Slingshot push-ups
1x40 @ bodyweight

In and out in an hour, will be doing upper back and event work tomorrow or 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 "Hope to compete again in 2014" log
PostPosted: Sun Sep 08, 2013 11:04 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 day, tired and felt like I was sleepwalking until I was done, not the best, but it was all I could manage today -

Pull-ups -
1x5 @ bodyweight (215 clothed)
1x5 @ 45 lbs. added
3x6 @ 70 lbs. added (done as singles with 3-5 seconds between reps)
2x15 @ bodyweight (done as 10, rest 10 seconds, 5 reps to finish each set)

Prowler rows in parking lot with short straight bar handle -
3x25 @ 600 lbs.
1x50 @ 430 lbs. (had to drag it back uphill to where I started, did 35 reps, rest 15 seconds, 10 reps, rest 10 seconds, 5 to finish)

Cable rows with straight bar, wide grip pulled to sternum -
3x20 @ 200 lbs.

Wrapped up with some light assistance work.

Face down on incline bench front DB raises -
1x10 @ 40 lb. DBs
1x15 @ 30
1x20 @ 20
1x30 @ 10

Band pull-aparts
4x25

1-arm overhead DB shrugs -
2x40 @ 80 lb. DB

Called it a day, legs 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 "Hope to compete again in 2014" log
PostPosted: Mon Sep 16, 2013 11:39 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Lost a week due to long work nights, got back in last night for some shoulders/upper back work -

Standing overhead press with axle -
1x10 @ empty 55 lb. axle
1x5 @ 145 lbs.
1x2 @ 165 lbs.
Changed to cluster sets at this point, 3 clusters of 3 reps per set for 9 total reps each time -
3 sets @ 185 lbs, 20 seconds between clusters
2 sets @ 185, 30 seconds between clusters
Realized I was close to 50 reps total, did 2 more clusters in 1 set and knocked out 51 reps in total.

Barbell rows -
1x5 @ 135 lbs.
1x5 @ 185
1x5 @ 235
3x10 @ 255

V-handle t-bar rows with barbell wedged into corner -
3x15 @ 220 lbs.

Face down on incline bench DB strict rows -
3x20 @ 70 lb DBs.

DeFranco shoulder circuit (10 reps 45 lb. plate front raise, 10 reps 20 lb. DB side raises, 10 reps DB shrug, clean and press)
3 rounds with 2 minutes rest between each.

That was it, just getting back in to get on course this week, leg training 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 "Hope to compete again in 2014" log
PostPosted: Tue Sep 17, 2013 1:22 am 
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Posts: 21053
Location: Austin, TX
I know you had a long week but glad to see you're back in the iron game again!

Maybe you can get a workout in at Expo East. I know it's nearly impossible with the long days on the show floor but I know Giacomo and Dani will be looking to hit the iron. Maybe a forum group workout will be in order!

Have fun!

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