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

[VeganEssentials]

Thanks, Robert Stress is my #1 nemesis, it completely robs me of ambition in the gym, gotta get myself past that.

Abbreviated leg/shoulder day today, lower back still taxed, didn't want to go all out but still worked in some good sets -

Wide-stance squats to 16" box -
1x5 @ 135 lbs.
1x3 @ 185
1x3 @ 225
1x2 @ 275
1x1 @ 315
1x1 @ 345
1x1 @ 365
1x1 @ 385
1x1 @ 405, first time over 400 again, even though it's an inch above parallel I'll take it, since I didn't have to fight that hard for the rep
1x8 @ 350
1x20 @ 230 for a bodyweight high-rep set

Seated overhead lockouts, 6-7" ROM -
1x5 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275
1x20 @ 225
Just wasn't feeling it too well with these today, changed it up a bit -

DB lateral raises, arm bent about 70 degrees, one arm at a time -
1x10 @ 40 lb. DB (slight swing to get it moving on the last few reps)
1x10 @ 50 lb. DB (a bit more swing to get the last half of the reps moving at the start)
2x20 @ 25 lb. DB, strict on both

That was it, short and simple, taking 2 days off to rest the lower back, then Kirk's deadlift training on Wednesday!

[VeganEssentials]

Lower back day with Kirk today, not bad, but felt like losing my lunch for most of the workout -

Prowler pushes w/ 50 lbs. on, 3 rounds of 75 feet down and back at max speed. If anything makes my glutes feel like someone just punched me in each side of my ass, this will do the trick.

Deadlifts -
1x10 @ 225
1x8 @ 225
1x6 @ 225
1x4 @ 225
1x8 @ 335
2x8 @ 365
Totally quesy after the final 2 sets, but stuck with it.

45 degree back extensions, short ROM (only about 1/4 ROM), hard contraction at top -
5x20

1-arm light DB shrugs -
5x20 @ 65 lb. each arm

One-motion stone lifts to upper chest w/ 170 lb. stone -
1x8
1x6
Gassed at this point, called it a day. Did what I needed to, things are better than last week, that's for sure!

[VeganEssentials]

Was tired as hell tonight, but I don't want to lift Friday or Saturday, so chest/back/arm day it was.

Pull-ups -
1x2 done slow @ bodyweight (235 lbs. clothed tonight)
3x15 @ bodyweight, final set done as 12 with no break, rest 10 seconds, last 3 to finish

Close-grip flat BB bench -
1x5 @ empty bar
1x5 @ 135 lbs.
1x3 @ 155
1x2 @ 185
1x2 @ 205
1x1 @ 235
1x1 @ 265, first time back at this number in a while, felt easier than I'd expected!
3x5 @ 225
1x10 @ 200 (did 9, re-racked for 3 quick breaths, last rep to finish)
1x15 @ 175

Inverted rows, changing grip from wide overhand to parallel torso width to chin-up grip -
3x30 @ bodyweight, very easy this time around

Hammer Strength plate-loaded row, wide-grip neutral hand position -
3x20 @ 270 lbs.

JM Presses -
2x10 @ 115 lbs.
1x15 @ 95 lbs.

Single-arm DB hammer curls, slight forward lean, done 90% strict, slight swing on last few reps -
3x15 @ 50 lb. DB

That was it, still trying to keep it fairly simple. Kirk wants my endurance improved since I suck massive wind on heavy sets that are more than a few reps, so I'm still working on it (despite my original desire to only train heavy for a while). It'll come in handy, so some days for upper back stuff will have higher rep work going on.

Felt good with the close-grips, hoping to have it back at sets of 10 with 225 lbs. in a few months. We shall see!

[VeganEssentials]

Leg day!

First, 20 minutes warm-up with rolling out, 5 minute walk, stretching calves and hips and light squats with empty bar, then on to...

Squats to 16" box, wide stance -
1x5 @ 135 lbs.
1x3 @ 185
1x3 @ 225
1x2 @ 275
1x2 @ 315
1x5 @ 365
1x5 @ 370
1x5 @ 380 (jumped up an extra 5 lbs., was feeling pretty good!)
Set to 390 since the 380 went well enough, descent to box was too loose and wasn't well positioned, lost the first rep when I hit the box, called it a day for going heavy.

Squats to 3-4" below parallel, medium stance, close to rock-bottom depth -
2x15 @ 225 lbs.

Squats to parallel, wide stance -
1x15 @ 225 lbs.

Got in some good heavy sets and some endurance stuff, felt pretty good except for that off set (it was one of those rare treats where a decent song was playing, I think my mind was more on the music than my setup!)

Single-leg DB RDL -
1x20 each leg @ 75 lb. DB

Glute/ham raises -
3x20 @ bodyweight

That was it, kept it simple, will get some upper back and shoulder stuff in tomorrow!

[Zack]

Solid squats, really powerful. How far above parallel is 16" to you? I look forward to when I stop undereating and can focus on strength again.

[VeganEssentials]

Thanks, Zack! The 16" box at my gym is about 1-1.5" above parallel for me with wide stance squats (and about 2" above for medium stance), so it's a bit high, but not excessive. I'm finding out that, like in the past, I can't go all-out for squats and deadlifts during the same training period, so the box keeps just a bit in the tank and doesn't tax my lower back as much as going deep does. I'll probably be ditching the box completely in around 2 months, once the deadlift gets closer to the mid 400s again it'll be time to put more focus on squatting while backing off on the deadlift for a bit. Otherwise, my lower back is definitely taxed for the bulk of the week - it's JUST getting better by squat day, then it's worn out again until deadlift day, which isn't giving me the best for recovery right now.

[VeganEssentials]

Two days off to recover, leg day killed me a bit more than I'd expected. Was going to do shoulders/upper back tonight, opted to do shoulders/biceps instead, still felt a bit sluggish and didn't want to risk screwing up tomorrow's training.

Standing overhead strict BB press -
1x10 @ empty bar
1x3 @ 135 lbs.
1x3 @ 155
1x6 @ 185
1x6 @ 190
1x6 @ 195
1x5 @ 200 (too wiped out for the 6th rep, still a good comeback on these)
1x10 @ 175
1x15 @ 135
Definitely seeing some overhead improvement again after a few bad months. Looks like the close-grip work combined with some partial overheads have been the right way to go

Overhead BB shrugs, done on the wondrous Smith machine -
1x20 @ 180 lbs (not counting bar on sets)
1x15 @ 250
1x10 @ 320
1x20 @ 180

Viking Press type thing on plate-loades squat machine (which has handles mounted where it would be for log pressing overhead) -
1x10 @ 320 lbs.
1x10 @ 410
1x8 @ 500
1x6 @ 600
Of course, weight in hand at top of press is not what the plate-loaded weight is, probably about 35% or so, 600 lbs. felt more like the low 200s at most compared to a barbell. Still, a good assistance movement.

Cross-body 1-arm DB hammer curls, slight forward lean -
1x12 @ 60 lb. DB each arm
1x10 @ 65 lb. DB each arm
1x8 @ 75 lb. DB each arm
Some cheat to get it moving, but it's by far the easiest biceps exercise to move a lot of weight on. Good to keep those biceps feeling proper for when I move to more strongman event stuff this fall.

That was it, short and simple, deadlifting in the morning!

[VeganEssentials]

Lower back and event training today!

Deadlift from floor, getting used to wearing a belt to help my starting setup, which is my weak spot -
1x10 @ 135 lbs.
1x8 @ 225
1x6 @ 225
1x4 @ 225
1x2 @ 315
1x3 @ 365
2x3 @ 415
Belt definitely helped me stay more stable at the start, still have to grind out my first reps when going heavy, but all reps afterward feel pretty easy.

Stone work w/ 240 lb. stone -
1x3 rows to chest
2x3 attempts to load, chalk only. First rep, got it to platform height. 2nd rep, mid way, but form failed on both sets. 3rd rep just to lap on both sets. Not a huge improvement, but still, I was having a tough time just getting this one to the lap a few months ago, now lapping it is easy enough. Once I get to putting in an event day where I'm not deadlifting first, I think I'll see some major improvement (not to mention, once I start using tacky to lift stones again!)

Yoke walks to re-learn how to set up properly -
1x40 feet down and back @ 225 lbs
" " @ 315 lbs.
2x" " @ 405 lbs.
Just light work to re-learn the proper way to get moving with the yoke, definitely feeling it in some new places in my middle back from supporting that thing when it would start to swing a bit.

That was it, nothing too brutal today, just a nice session with more progress.

Rest for a day or two, upper back and chest coming in a couple of days!

[Zack]

2x3 @ 415

When I stop cutting, It's on!

Also, should I start belting up on heavy deadlift sets? I really really hate belts.

[VeganEssentials]

2x3 @ 415

When I stop cutting, It's on!

Also, should I start belting up on heavy deadlift sets? I really really hate belts.

Glad to hear it'll be on soon, Zack! Enough with the cutting - time to get bigger!

I've NEVER been a belt fan before, but this was the first time I used one of those big-ass powerlifting belts that covers a lot of territory. Those skinny belts never did crap for making me feel stable - it was more that the wide belt covers a lot more of the abdominals, helping remind me to keep my air in my belly for stability vs. doing chest breathing. Support-wise, I don't think it made a huge difference, but it helped me keep my form tighter from start to finish, which is always a good thing. I don't plan on using it for anything under 400 lbs., but when I get to heavier sets, I'll give it a shot for a bit and see how it works. If I come to find it really helps, I'll have to order one of those vegan ones that the guys in the U.K. had made, since I'm currently resorting to using an old leather one that someone in the Wisconsin Barbell powerlifting crew keeps at their facility.

[Zack]

Glad to hear it'll be on soon, Zack! Enough with the cutting - time to get bigger!

Need to be really lean to try to combat elevated estrogen from my liver issues.

Soon though, soon.

[VeganEssentials]

Well, Zack, whenever you're ready, it'll be on!

Took 3 days off because I just felt too taxed from the harder training, gave myself a bit of a break, went back to hit chest/triceps and back tonight -

Pull-ups -
2x2 @ bodyweight
2x12 @ 25 lbs. added (both sets as 10, rest a few seconds, 2 to finish)
1x8 @ 45 lbs. added (done as 6, rest 10 seconds, 2 to finish)
1x20 @ bodyweight (done as 15, rest a few seconds, the rest as singles with a breath between each rep)
Felt good, but endurance wasn't so hot tonight. Mongolian BBQ was not sitting well with me, didn't make it any better

Close-grip flat BB bench -
1x5 @ 95 lbs.
1x3 @ 135
1x2 @ 185
1x2 @ 225
1x2 @ 245
1x2 @ 250
Was originally pondering a handful of doubles @ 250, but then when the 2nd rep was really tough, I had to recall that 265 was my current max at last test, so I can't complain.
2x10 @ 205
1x20 @ 160, done as 18, rest 10 seconds, 2 reps to finish

Seated straight bar cable row, narrow grip -
1x20 @ 225 lbs.
1x20 @ 250 lbs.
1x20 @ 275 lbs. - tough, but handled it well enough

Incline close-grip BB bench, at the suggestion of someone who insisted it does wonders for overhead pressing, bench at about 35-40 degree incline -
2x15 @ 135 lbs., tough as hell as triceps were quite taxed by this time
1x25 @ 95 lbs., even that was tough at the last few reps

Rear delt flyes -
2x12 @ 120 lbs.

That was it, kept it pretty simple, will work in the leg day I didn't get to either tomorrow or I'll wait until next week. Kirk is suggesting that I alternate heavier weeks with lighter speed squat weeks since my lower back is pretty fried all the time with the deadlifting, so it'll be an easier day when it comes around!

[VeganEssentials]

Moderately heavy leg day, mostly conditioning, short rests between sets.

20 minutes to warm up with rolling out, 5 minute power walk, stretching hips and QL and light squats.

Then, on to squatting with some moderate weight -
10x2 @ 295 lbs., short rest between sets, only 45-60 seconds max done as a walk around the gym and back without sitting down at any time, all sets done in 12 minutes total. Plenty of power on these done with speed, DEFINITELY seeing the potential to be squatting in the mid 400s coming again in the next few months!

Cable pull-throughs, ultra-wide stance -
4x20 @ 135 lbs.
Would do a set then head to the seated leg curl without a break -
4x20 @ 180 lbs.
Rest 60 seconds between each round.

Ballistic horizontal leg presses, jumping about 12" off platform on each rep -
1x20 @ 80 lbs.
1x20 @ 90
1x20 @ 100
Tiring, if nothing else, but conditioning is getting better again!

Wrapped up with an experiment. I was trying to think of one last high-rep quad-dominant exercise to do for a few sets, and thought back to an old picture of Ed Zercher doing an unsupported barbell leg press. Now, I'm not THAT daring to try it like he did (especially without footwear that you could lock the bar into a heel groove), so I went to the smith machine and gave it a go. Turned out to be kind of fun, made my thighs feel like stone afterward, something different to toss in once in a while. Did 4 sets with 90 seconds rest between them -
1x20 @ 90 lbs. (weight only, not counting bar on sets)
1x20 @ 160
1x20 @ 230
1x20 @ 300
Rom wasn't 100% deep (probably 2/3 of what they did in the old days), but it was an interesting diversion to do some quad work and keep up with high rep conditioning. Here's a pic of what it looked like when they did it years ago in the true "leg press" fashion:



Entire lifting session minus warm-up done in 50 minutes, kept the pace up nicely, feeling great tonight.

Lower back stuff on Wednesday, will report back afterward!

[Ruhtroh]

Goodness, man! You could throw me to the moon.

[VeganEssentials]

You don't have to worry, Ruhtroh, I won't do anything of the sort

Training with Kirk again today, deadlifts and yoke work -

Tire step ups - 3 rounds of 3 minuntes plus 20 crunches after each round, 30 seconds rest between rounds

Toes pointing in walks with band around ankles to work IT bands and hip flexors, 4 different walks @ about 50 feet each

Deadlifts -
2x5 @ 135
1x5 @ 225
1x5 @ 315
4x5 @ 365, all sets very easy

Yoke walks, 40 feet down, turn and come back -
1 set @ 400 lbs.
1 set @ 450 lbs.
1 set @ 500 lbs.
Then, changed to working on the starting lift and hold with the yoke to work on stability, no walks, just stationary lift, hold for time, and set it down -
1x20 second hold @ 500 lbs.
" " @ 550
" " @ 600
" " @ 650
" " @ 700
1x30 second hold @ 750 lbs.
Felt really good to hold that much weight on my back for a half minute, feels like you could set a car on my back and I'd be able to support it now
Wrapped up with 1x10 quick lift and set down @ 500 lbs. to finish and that was it.
The yoke they have there is my old one, but it's tough for taller guys as they have it set to a short position, so I basically have to do a 1/3 squat to get the weight up (usually it's just about 2-3" to get it off the ground).

Definitely seeing more progress, now to get more time training farmer's walks, stones and log work this fall/winter and I'll be primed to come back as a decently strong lightweight next summer!

Two days off to run away for a bit, celebrating Courtney's birthday tomorrow so she gets a spa day to relax (and I'm treating myself to a massage as well!) Should be back to lifting on Saturday and Sunday!