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 Post subject: Re: Ryan's "Hope to compete again in 2014" log
PostPosted: Mon Apr 14, 2014 12:41 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Upper back work last night -

Barbell bent over rows with 2" diameter axle for added grip work -
1x5 @ 145 lbs.
1x5 @ 195
1x5 @ 235
1x5 @ 255
1x5 @ 260
1x5 @ 265
1x5 @ 270
1x5 @ 275, axle slipped out of my hands while lowering, seems 275 is where the grip really gets taxed on these
1x12 @ 220

Narrow grip pull-ups with 2" Fat Gripz handles -
3x12 @ bodyweight (220 clothed last night)

Seated row with band tied around support pillar, 2 sets with V handle, 2 sets with triceps pressdown straight bar -
4x20 w/ blue band, around 140 lbs. tension at start, around 200 lbs. at finish on each rep

Superset the seated rows with Safety Squat bar Hise shrugs -
4x25 @ 330 lbs.

Wrapped up with a quick circuit of assistance work, 3 circuits in total, no rest between -
Dip shrugs, 30 reps @ bodyweight
Cable face pulls, 20 reps @ 120 lbs.
Rotator cuff DB raises, 15 reps @ 15 lb. DBs each hand
Fat Gripz DB hammer curls, 8 reps @ 50 lb. DBs each hand
Leg raises with straight legs, 15 reps

That was plenty, too tired halfway through to do stone lifting as planned, but will get that in tomorrow with deadlift 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 "Hope to compete again in 2014" log
PostPosted: Thu Apr 17, 2014 2:21 am 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Lower back & posterior chain work -

Deadlifts -
2x5 @ 135 lbs.
2x5 @ 225
1x5 @ 315
1x1 @ 365
5x5 @ 385
Felt good for more reps on every set, should be back over 400 for sets again before long.

Sumo deads -
1x8 @ 315 lbs
1x8 @ 325
1x8 @ 335
All sets completed easily, form getting much better.

Barbell hip thrusts -
1x20 @ 135 lbs
1x20 @ 155
1x20 @ 185

Dimel deadlifts -
2x25 @ 155 lbs

Glute/ham raises -
3x15
Superset with
Hanging knee raises -
3x30

Called it a day, upper back and shoulder work coming 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: Sun Apr 20, 2014 3:47 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 shoulders on Friday -

Weighted pull-ups -
1x3 @ bodyweight (218 clothed)
1x3 @ 45 lbs added
3x5 @ 75 lbs added, feet resting on floor between reps for 2-3 breaths between reps
1x15 @ bodyweight w/ Fat Gripz handles, done as 13, rest 5 seconds, 2 to finish

Overhead steel log press in the power rack -
1x8 @ empty 75 lb. Log
1x5 @ 125 lbs.
5x8 @ 140 lbs, keeping light as per my ART therapist's recommendation while getting my shoulder worked on this next month.

Face down on 20 degree incline bench DB rows -
1x12 @ 75 lbs.
3x12 @ 85 lbs.
1x20 @ 65 lbs.
All strict, can't really cheat or use body English on these anyway.

Axle incline close grip bench presses -
1x3 @ 145 lbs
2x5 @ 175 lbs.
3x2 w/ 3 second pause on chest each rep, done as 2 reps, rest 30 seconds, repeat twice more
1x12 @ 150 lbs.

Called it a short day after that.


Legs and some arm work tonight -

Speed squats -
1x5 @ empty bar
1x5 @ 135 lbs.
1x3 @185
1x2 @ 225
10x2 @ 270 speed sets
After each speed set, I'd do some light rep work with safety bar squats immediately afterward -
10x5 @ 150 lbs., alternating between narrow and wide stance sets

Glute/ham raises -
3x15 @ bodyweight
2x15 @ bodyweight w/red band behind neck attached to base

Leg presses -
2x40 @ 225 lbs.

Lying leg curl superset with seated leg extensions -
2x20 each @ 120 lbs each

Wrapped up with some arm work.

Straight bar curls on cable tower -
1x12 @ 80 lbs, 90, 100, 110, 120, 130

Formulator forearm wrist curls -
3x15 @ 40 lbs.
1x20 @ 30 lbs.
Forearms cramped after that, called it quits.

Bodyweight up slightly to 216 on average, but fat still decreasing slowly so things are workin in the right direction.

Upper back and chest work again on Monday!

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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 Apr 26, 2014 4:16 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 few days due to finishing our website relaunch, got in for quick chest and deadlift day last night -

Deadlifts -
1x5 @ 135 lbs
1x5 @ 225
1x3 @ 315
1x1 @ 365
1x1 @ 385
1x1 @ 405, 410, 415, 420
Haven't pulled over 400 since last fall when I messed up my rib, this was just to regain some confidence again with being back in that zone again.

Sumo deadlifts -
1x3 @ 315
1x5 @ 365
1x5 @ 375

Flat barbell bench press with axle -
1x5 @ 145 lbs
1x3 @ 195
1x2 @ 235
1x1 @ 255
5x2 @ 245
2x15 @ 175

Glute squeeze hyperextensions -
3x25
Using all glute squeeze and as little lower back as possible

Incline close-grip bench -
2x20 @ 100 lbs., first 10 reps done as JM presses, next 10 as normal close-grip bench

Hanging leg raises -
3x15

Red band tricep press downs -
2x25 each arm

Quick and simple, upper back work 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 "Hope to compete again in 2014" log
PostPosted: Sat Apr 26, 2014 11:08 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 done this evening -

Barbell rows with 2" diameter axle -
1x5 @ 145 lbs.
1x5 @ 195
3x10 @ 240 lbs.

Fat Gripz 2" handle pull-ups -
3x12 w/ 10 lbs. added (229 lbs. total with added weight when clothed)

Seated blue heavy band rows with band tied to support pillar -
2x20, one set short straight bar handle, one set V handle
2x10 w/ 3-4 second hold at full contraction, done with one set for each handle
Total weight was comparable to around 100 lbs. start of pull, around 200 lbs. at finish

170 lbs. stone loads to 48" platform -
2x10

Superset these with shrugs on flat bench machine
2x40 @ full stack (reads 380 lbs. feels much lighter)
1x20 each arm @ 240 lbs. (feels lighter)

Wrapped up with some DB cross-body hammer curls to finish -
1x10 @ 40 lb. DBs
1x10 @ 50 lb
1x10 @ 60 lb, used a bit of body English on a few reps near the end

Called it a day after that, will be doing shoulders and legs on Monday!

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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 May 07, 2014 1:29 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Missed a week due to long work hours, came back and started with legs back on Sunday afternoon. Don't remember all of it, but I worked up to 5x5 @ 340 lbs. for my sets of squats, was going to bench as well but wasn't feeling it, so just did squats and some leg assistance stuff for seated leg curls, leg extensions, glute/ham raises, etc.

Got in for some upper back and shoulder work tonight -

Weighted pull-up drop sets -
1x3 @ bodyweight, 1x3 @ 45 lbs. added (warm up sets)
3 sets, starting with 3 reps @ 85 lbs. added, change weight and rest 20 seconds, 5 reps @ 45 lbs., take off all weight, rest 20 seconds, 8 bodyweight (218 clothed today) to finish
Did 1 extra set of 5 reps with 45 lbs. added and Fat Grips handles, definitely challenging to hold on!

Steel log overhead press in the rack -
1x5 @ 75 lb. empty log
1x3 @ 125 lbs.
4x8 @ 145 lbs.

Seated heavy blue band rows, changing handles each set, band tied around support pillar, braced feet on base of power rack about 9 feet away -
4x20, around 120 lbs. starting tension, about 200+ at finish on each rep

Trap Bar overhead press in the rack (saw this as a shoulder rehab movement, gave it a try)
4x15 @ 105 lbs.
Not tough to do, but takes a bit more core stability and really hits the shoulders hard, will keep these in for the month and play around with them more.

3 circuits of the following to finish the day -
Cable face pulls - 20 @ 170 lbs.
1-arm shrugs on horizontal bench press machine - 20 each arm @ 240 lbs.
Bent over rear delt DB raises - 15 @ 15 lb. DBs
Face down on 35 degree incline bench DB front raises - 15 @ 15 lbs.
Red band pull-aparts - 25

That was it, should be going in for some deadlifts and light strongman event work tomorrow before I leave town for a few days!

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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 May 25, 2014 11:13 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Not much to share over the past month, trained a few times but missed most of 2 weeks with 12 hour work days and nothing left to train after I was done.

Plans to work back to competing again this year are on indefinite hold, life seems to be throwing lots of curves my way, just can't manage consistency to make much progress. Next month is just for fun, trying to get in the gym at least 3x/week as that's all I can hope for at this point.

Had a decent upper back day a week ago, got in for chest/legs tonight -

Squats done light -
1x5 @ 135 lbs
1x5 @ 185
10x10 @ 225, just a GVT day to do lots light reps and retool form again

Flat bench with axle -
1x5 @ 145 lbs
1x3 @ 195
1x2 @ 215
1x2 @ 235
1x1 @ 250
1x1 @ 255
1x1 @ 260
3x2 @ 235
3x2 @ 215
10x5 @ 185, quick 45 seconds between sets, just light with plenty of rep work

Glute/ham raises -
4x15 @ bodyweight
Superset with
Glute squeeze horizontal back extensions
4x20 @ bodyweight


Hanging leg raises -
3x15
Superset with
Red band triceps press downs
3x25 @ each arm

Called it a day after that, still keeping bodyweight at about 215, just haven't made any real progress or gone the other way the last 2 months from sporadic lifting and no consistency. Gotta work on that, hope to get on a better track soon.

_________________
"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 Jun 01, 2014 4:03 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Few quick workouts I forgot to log this past week -

Upper back/shoulder day last Tuesday:

Barbell rows -
1x5 @ 135 lbs.
1x5 @ 185
1x5 @ 235
1x5 @ 275, 285, 295
1x12 @ 235

Overhead standing strict press with axle - first bar pressing I've done in a while, shoulder is finally feeling up to it again -
1x5@ 145 lbs
1x2 @ 165
3x2 @ 185
3x5 @ 165
1x10 @ 145
No pain, hope to get my pressing strength back up this summer

Weighted pull ups -
3x8 @ 45 lbs. Added, feet touching floor for deload for a second between each rep

DeFranco shoulder circuit w/ 45 lb plate and 25 lb DBs -
2 circuits with plate front raises, DB lateral raises and DB seated clean & press

Seated cable row w/ V handle -
3x20 @ 200 lbs.

Red band lean-away lateral raises, using broken band, one side tied to base of power rack -
2x20 each arm

Cambered bar Hise shrugs -
4x25 @ 325 lbs.

McGill curl-up holds for time -
3x30 sec.

-------------

Lower back and light chest assistance work on Thursday -

Speed deadlifts -
10x2 @ 275 lbs
Superset with
Close-grip speed bench -
10x2 @ 180 lbs
No more than 20 seconds between sets, kept it moving and got them done in 13 minutes total.

Rack pulls from 17" -
1x5 @ 315 lbs.
1x5 @ 405, 435, 455 lbs.

Close-grip bench -
3x12 @ 180 for some rep work

Drop set DB cross body hammer curls -
1x10 strict @ 50 lb DBs
1x10 strict @ 40 lb
1x10 with a bit of English @ 30 lb
1x10 strict @ 20 lbs (got light enough to not need to swing a bit on reps)
1x10 strict @ 10 lbs, slow up and down to finish

Going back in for leg day tonight!

_________________
"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 Jun 03, 2014 2:07 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Leg day!

Got a new cambered squat bar at the training facility, had a go with it for squats, it was by FAR the best bar I've used for them. Perfect on the upper back and shoulders, it didn't make my right shoulder cock out abnormally as happens with a normal bar, so imdecided to test things and see how I could fare -

Squats to parallel -
1x5 @ 145 lbs (bar weighs 55 lbs empty)
1x5 @ 235
1x3 @ 285
1x1 @ 325
1x1 @ 355
Didn't want to push for a max, but felt that 400 would have been easier than ever tonight, will be testing max again in 2 weeks with this bar. Dropped weight for reps -
3x10 @ 315, felt barely tougher than the 225 did last week. Good stuff!

Moved pins up in the rack halfway between parallel and full lockout (about 16-18"), decided to do some overloaded half squats, tapping pins lightly each rep -
1x5 @ 375 lbs
1x5 @ 415
1x5 @ 465
1x20 @ 315
Will be back over 500 for reps before long!

Single leg press @ 45 degree angle -
3x20 @ 200 lbs each leg
Superset with lying leg curls
3x20 @ 120 lbs

Wrapped up with quick ab work sets -
1x20 hanging knee raises
Superset with Kneeling cable crunches for 1x20 @ 100 lbs
Superset wit ab wheel rollouts, 1x12

Soaked through 2 t-shirts in that time and was wiped out.

Upper back and shoulder work tomorrow, then eye surgery Wednesday so I'll be out until the weekend afterward. Getting in all I can before that time!

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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 Jun 07, 2014 2:03 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Forgot to post a mediocre upper back/shoulder day earlier this week, but went in for deadlifts and lower back stuff tonight -

Deadlifts -
1x5 @ 135 lbs
1x5 @ 225
1x3 @ 315
3x8 @ 365
Easy sets, all were good for 10+ reps, but trying to show a bit more restraint for now to see if the reduction in volume helps my progress for the lesser beating on my body.

Changed to sumo deadlifts, felt it was time to see where I am with those -
1x1 @ 365 lbs
1x1 @ 385
1x1 @ 405, first sumo pull over 400
1x1 @ 425
So, my sumo and conventional pull are not are no longer far apart, so it's decisions, decisions now as to which one I will push harder on. I will be testing conventional max again in July, I will figure it out then.

Glute/hamstring circuit of
8 reps assisted Nordic hamstring curls using 2 red mini bands
15 reps glute/ham raise
20 reps glute squeeze lower back extensions, raising torso using only glutes as primary movers

Wrapped up with cable tower curls with rope handles, 3x10 @ 100 lbs, 3 second hold at top of each rep and called it a day.

Will be going back in for upper back and chest work again tomorrow or Sunday, then leg day after 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 "Hope to compete again in 2014" log
PostPosted: Mon Jun 09, 2014 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
Quick upper back and light chest work on Saturday that I forgot to log until now -

Barbell rows -
1x5 @ 135 lbs.
1x5 @ 225
1x5 @ 275
1x5 @ 295
3x3 @ 315, tough as hell, lower back wasn't fully recovered, going to not do rows if I don't feel well-rested beforehand in the future.

Close-grip bench with axle, 2 second pause on chest each rep -
1x5 @ 145 lbs.
1x5 @ 195
3x6 @ 215
1x10 @ 195
Just haven't been feeling great with chest work lately, right side feels off with lat cocking out a bit again which creates a weak imbalance pressing on the right, gotta get that to a better place again soon.

Rows with 220 lb. rectangular concrete block -
3x10

DB flat bench -
3x12 @ 75 lb. DBs

1-arm rows with orange band tied to squat rack pillar and Rolling Thunder revolving thick handle -
3x20, about 40 lbs. starting tension, around 80 lbs. at full contraction each rep

Leg raises -
3x15

Called it quits after that, taking my 2nd day off to rest up a bit more, will be squatting again tomorrow!

_________________
"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: Thu Jun 12, 2014 2:40 am 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Leg day came late this week, just got done with it.

Squats with cambered bar -
1x10 @ empty 55 lb. Bar
1x5 @ 145
1x3 @ 225
1x2 @ 275
1x2 @ 315
3x5 @ 370
Tough, but got through them well enough.

Pause on pins squats about 2" below parallel, 2 second deload on pins each rep -
3x2 @ 325

Safety bar squats about 4" below parallel each rep -
2x10 @ 240
Turned bar around to try front squats with it a minute after 2nd set -
1x10 @ 150
Getting pretty beat up, moved to assistance stuff

Ukranian Stallions (see http://articles.elitefts.com/training-articles/duffins-special-exercises-to-maximize-glute-development, it involves boxes, bands, a kettlebell and a lot of hip thrust) -
3x20 w/ 2 red bands holding 35 lb and 30 lb kettlebell (largest we have, way too small, need much heavier)
Superset with with red band standing crunches in the power rack
3x10, wasn't prepared for how muc my abs cramped up on these, tougher than they look!

Wrapped up with some light rep work to finish.

Lying leg curls
3x25 @ 90 lbs
Superset with seated leg extensions -
3x25 @ 90 lbs

That was plenty, upper back and shoulders soon!

_________________
"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 Jun 15, 2014 10:46 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 a few days ago, nothing too noteworthy, did some dumbbell rows for the first time in ages and worked up to 3x10 @ 175 lbs. each arm without much trouble, so those barbell rows have definitely been doing well for carryover. Kept it light for overhead work as well, just some tripes @ 175 lbs. with the axle for standing presses and that was about it.

Lower back and chest work tonight -

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 365 (did double overhand, no hook grip, felt decent)
4x2 @ 390, pulling as fast as possible, all-out war to see how quickly I could make each rep, not too bad for it as I kept the speed up with no slowdown for every set. Changed to sumo position -
4x2 @ 390 as well, just keeping up on technique since I may well make a full change to sumo pulling this fall

Flat barbell bench press with axle -
1x5 @ 145 lbs.
2x3 @ 195
8x3 @ 220
3x8 @ 200
Still keeping light to work on technique and re-learn how to keep my shoulder in the right place on all reps, feeling better today no cocked side to throw me off

Safety Squat bar good mornnigs -
1x10 @ 150 lbs
3x15 @ 200
Just about 45 degree forward lean, hard hip/glute thrust on each rep

Incline bench press with chains (no weight on bar) -
1x12 @ bar + 100 lbs. chains (about 90 lbs. deloaded on chest, about 145 at lockout)
1x5 @ bar + 160 lbs. chains (about 110 lbs. deloaded on chest, about 200ish at lockout)
3x10 @ bar + 100 lbs. chains, close grip with pause on chest each rep

Dimel deadlifts with band wrapped over bar -
3x25 @ 75 lbs. plus red band

Wrapped up with a circuit of 3 sets of the following:
Glute/ham raises - 15 reps, straight to
Glute squeeze 90 degree back raises with red band looped over neck, 15 reps with 1 second squeeze at top, straight to
Shurgs on flat bench machine - 50 reps @ full stack, straight to
Standing crunches w/ 2 red bands, 20 reps
Rest 1 minute between sets and repeat.

Wiped out afterward, tomorrow is rest, upper back work again Tuesday!

_________________
"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 Aug 06, 2014 3:23 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 517
Location: Salt Lake City, Utah
Good to see you still hitting the iron! But no posts since June??? You better not have gotten injured!


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