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

[VeganEssentials]

Hey, Robert!

Would have been nice if I'd been able to make it to Expo, too bad I had to pull out at the last minute

Didn't get to train for a week again, got in for some leg/chest work last night to try and pick up where I left off -

Squats to parallel -
1x5 @ empty bar
1x5 @ 135 lbs.
1x3 @ 225
1x2 @ 275
1x2 @ 315
1x1 @ 345
5x2 @ 375

Flat medium-width grip bench with axle superset with close-grip bar with chains -
1x10 @ empty 55 lb. axle
1x5 @ 145 lbs.
1x3 @ 195
1x2 @ 215
1x1 @ 235
1x1 @ 255
1x1 @ 275
1x8, 7, 6 @ 220, after each set, would do 1x10 close-grip bench with 30 lbs. of chain resistance each side (about 85 lbs. bottom tension with some chain resting on ground, about 105 lbs. at lockout)

Safety bar squats to below parallel, fast explode up every rep -
3x10 @ 210 lbs.

10" diameter log bench press in power rack, starting from bottom position, dead stop touching chest for 1-2 seconds every rep -
3x10 @ 175 lbs.

Lying plate-loaded leg curls -
2x20 @ 100 lbs.

DB flyes to stretch out -
2x20 @ 25 lbs.

That was it, not going nuts in the gym right now and taking it easy, but may start training more seriously for powerlifting again next month if my schedule opens up a bit more!

[VeganEssentials]

Changed gears with my upper back work last night, did some circuit stuff with shorter breaks to have fun and switch things up a bit -

First circuit was 5 pull-ups, walk over to steel log and do 5 rows with 220 lbs., then walk to the stone loading platform and put the 190 lb. stone on the 4' tall platform for 5 reps. Did this for 5 sets with 2 minutes rest between each, definitely a good exercise in conditioning even though it wasn't terribly tough for the sets, they really kept me moving.

Next circuit was V-handle seated rows with 10 reps @ 200 lbs, then Vogelphol pulldowns for 10 reps @ 100 lbs. (sort of a straight-arm style standing pulldown with 2-handled rope on cable tower), then face down on incline bench DB front raises for 15 reps @ 25 lb. DBs. Did 3 rounds with 90 seconds between sets.

Third up was a shrug and upper trap focused circuit of 50 Safety squat bars Hise shrugs @ 330 lbs, then two handled rope on cable tower face pulls with 120 lbs. with a 3 second hold at full contraction for 10 reps, then dip shrugs for 50 reps @ bodyweight. 3 sets done with only about 60 seconds between sets.

Wrapped up with two rounds of ab work (25 hanging knee raises) and 2 sets of DB hammer cheat curls, 1x15 @ 60 lb. DB each arm and 1x10 @ 70 lb. DB each arm.

Got through everything in 1 hour flat, nice to have a shorter session, will be doing lower back and overhead pressing when I get back in this weekend!

[VeganEssentials]

Quick deadlift / shoulder workout last night -

Did some alternating sets of GVT-style light deadlifts with standing overhead presses with the axle as follows:

Warm up -
Deadlift 1x5 @ 135 lbs., 1x5 @ 225
Axle press 1x10 @ empty 55 lb. axle, 1x3 @ 145 lbs., 1x1 @ 165

Working sets -
Deadlifts - 10x10 @ 315 lbs.
Axle presses - 9x5 @ 195 lbs., done in clusters of 3 reps, rest 30 seconds, 2 reps to finish, last set I was totally gassed for having any overhead pressing strength left and cut one set short.

Wrapped up with just a bit of light assistance stuff -
Core Blaster swings (like a kettlebell-style swing with T-shaped handle device), 2x15 @ 85 lbs.
Cable tower kneeling ab crunches, 2x25 @ full stack
Cable tower pull-througs with 2-handled Spud strap (more comfortable than 2 handled rope), 2x20 @ 120 lbs.
DeFranco shoulder circuit x 3 (10 reps 45 lb. plate front raises, 10 reps 20 lb. DB side lateral raises, 10 reps DB shrug, clean and press @ 30 lb. DBs)

Kept things moving pretty well, was totally spent afterward, will be in for upper back work again tomorrow!

[VeganEssentials]

Been out of commission this past few days. On Wednesday I was working in the warehouse for a bit and out of nowhere, boom, it felt like someone stabbed me in the side. Pain has been nagging for the past 3 days now, no idea what brought it on as I was just walking back to a packing station (admittedly, with a 22 lb. bag of cat food balanced on top of my head ), a minute later, it all came on without any straining, heavy lifting, or anything else. Since then, it's pretty much constant minor to major discomfort, can't do much other than sit or walk, and even those two things can be touch-and-go for how much they hurt at times.

I felt a small tweak when I was doing my squats last week, didn't give me any grief at that time, but I may have strained or torn something in that time. Basically, if feels like someone is knifing me just underneath my bottom left rib from the back side, sometimes I'm fine then it'll knock the wind out of me and I'll wince in pain.

Not a fun little thing to deal with, and I'm sure I'll be sidelined for a few more days, but that's life I guess. Lifting will resume once I'm back in action!

[Lean and Green]

Ryan, we are going to have a PlantBuilt powerlifting team for 2014.... Any interest? Shoot me an email to discuss more if you want. It's pretty exciting actually!

[VeganEssentials]

Been a while since I've updated anything!

As per my other posting today, I took 2.5 months off of training post-injury and through the holidays, only to come back much weaker again. So, I'm almost 3 months back into things but progress is slow due to still having many long days at work and high stress, but it's moving ahead bit by bit. Chest and legs last night -

Squats -
1x10 @ empty bar
1x5 @ 135 lbs.
1x3 @ 225
1x2 @ 275
5x6 @ 320, rebuilding slowly and will be alternating weeks of heavy doubles with sets of 5-8 as well as light speed doubles, trying to start working more like a hybrid Cube Method / Lillebridge protocol of keeping heavy squats and deads opposite each other

Flat close-grip barbell bench press -
1x5 @ empty bar
1x5 @ 135 lbs.
1x3 @ 185
1x1 @ 225
5x2 @ 240, felt better than I have in past weeks, no slowdown from chest to lockout
1x5 @ 225
1x8 @ 205

Leg presses (legs felt like they lost a bit of size, so I'm doing a bit more work than in the past to try and bring them up again) -
1x20 @ 270 lbs.
3x10 @ 360 (this machine feels way different from other leg presses, weight feels like it's twice what's loaded up!)
1x20 @ 270

Incline medium grip bench press -
3x10 @ 135 lbs., 1 second pause on top of chest each rep

Hanging knee raises -
3x20

Panora pressdowns -
1x20 @ 100 lbs.

That was it, first session back after again missing 10 days due to travel and work, but should be back to consistent lifting from here on out.

[mrbear666]

good to see you posting your workouts again

[VeganEssentials]

Thanks - it's good to be back and posting again!

Quick upper back workout on Saturday night -

Pull-ups -
1x3 @ bodyweight (218 lbs.)
1x2 @ 35 lbs. added
5x5 @ 50 lbs. added (toes touching floor for slight deload for a few seconds between each rep)
3x12 @ bodyweight, did 8 reps each set, then singles with a few seconds deload at bottom between each rep

Seated cable row -
3 sets of 12 @ 230 lbs., after each set of 12, I would drop the weight stack to 130 and do 5 reps with a 5 second hold at full contraction each rep

Barbell shrugs behind the back -
1x20 @ 315 lbs.
1x20 @ 365
1x20 @ 405

Plate-loaded pulldown machine -
3x15 @ 270 lbs.

Dip shrugs -
3x30 @ bodyweight

That was it, going back in tonight for some light deadlifting and overhead pressing.

[C.O.]

Dope, welcome back!

[VeganEssentials]

Happy to be back, C.O.!

Easy deadlift and shoulder work last night -

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
5x5 @ 365

Was going to originally do single-arm DB overhead presses, but left shoulder wasn't happy with me for some reason, opted to change to overhead half presses from about 3" over top of head to lockout (about 12-14" ROM) -
1x5 @ 185 lbs.
1x5 @ 195
1x5 @ 205
1x5 @ 215
4x5 @ 225, felt a bit beat after that, dropped weight down
1x12 @ 185 for final set

Played with sumo deadlifts a bit since I haven't done them in ages, just working form to test things out and see if maybe they're worth changing over to for a bit for variety -
5x3 @ 275 lbs.
1x3 @ 295
1x3, 1x5 @ 325
1x10 @ 275
Felt better with these than I have in the past, so I might start messing around with them a bit again in the future and see if maybe they'll do me some good.

Bands with handles standing overhead press (using yellow and blue bands together, probably something like 40 lbs starting resistance and 70ish at top) -
3x15

Lower back machine -
3x25 @ 220 lbs.

Hanging knee raises for ab work -
2x25

Pull-throughs -
1x20 @ 100 lbs.

That was plenty, worn out and probably starting to catch the cold going around as I feel a bit off, but hopefully I will get lucky this time around and not get whatever everyone else seems to have!

[Mini Forklift Ⓥ]

Kicking arse as usual !!

[VeganEssentials]

Slowly but surely, Mini Forklift!

Been scattered for the past week with lots going on at work, but I did deadlift last week and pulled 5x5 @ 375 lbs. conventional followed by 5x5 @ 315 sumo, which is getting more comfortable as time goes on, will try to go heavy with sumo later this month after a few more sessions to work on form.

Leg training last night -

Squats -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
1x2 @ 275
1x2 @ 315
5x5 @ 330, checked form on camera, things going well for staying tight and hitting good depth every rep

Safety bar squats to 3-4" below parallel -
3x10 @ 240 lbs., hands braced on squat rack pillars as SS bar tends to knock me forward every time, just not used to it after such a long break.
3x2 @ 180 lbs. for speed doubles
3x2 @ 160 lbs. just for a few more speed doubles to get used to SS bar feel again and not tip forward with light weight

Glute/ham raises - 3x12 @ bodyweight

Leg curl machine - 3x20 @ 120 lbs. superset with
Leg extension machine, 3x20 @ 100 lbs

Ab wheel rollouts from knees - 3x12

Fat Gripz handle DB Scott curls on back of incline bench -
3x10 @ 40 lbs. each arm

That was it, pretty beat up today, but will be doing chest/back again tomorrow. Bodyweight down to 213 today, bodyfat around 14%, still trying to get to single-digit but it sure as hell takes a long time for me to lose much fat when I get below 15% I'm giving it until June, regardless of what happens, in 2 months it's time to start packing in the food to work to get strong again!

[VeganEssentials]

Some upper back / chest work two days ago -

Barbell rows with 2"axle -
1x5 @ 145 lbs.
1x5 @ 195
1x12 215
1x12 @ 225
1x10 @ 235
1x15@ 195

Flat bench press with axle -
1x5 @ 145 lbs.
1x3 @ 195
3x8 @ 220, third set got 6 reps, racked for 10 seconds, did 2 to finish

Pull-ups, medium grip -
3x10 @ bodyweight (218 clothed), superset with
Clse grip incline bench press w/axle, 2 second pause on chest each rep -
3x5 @ 150

Seated 1-arm row with Rolling Thunder 2.38" revolving handle and orange medium band tied to support pillar -
3x20 each arm, about 80 lbs tension at start, about 130 lbs at finish of pull
Superset with
1-arm red mini band triceps press downs -
3x25 each arm

EZ bar curls -
3x15 @ 100 lbs.

Tonight, did light lower back and other stuff -
Speed deadlifts -
1x2 @ 135 lbs.
1x2 @ 185
1x2 @ 225
10x2 @ 275

Sumo deads -
1x2 @ 315
1x2 @ 335
1x1@ 365
1x10 @ 315

650 lb.tire flips -
3x5

170 lb. stone loads to 48" tall platform -
3x10, superset with
Glute/ham raises
3x15, superset with
Shrugs on benching machine -
3x20 @ 400 lbs.

Did 8 sets of band pull-aparts early on between sets as well, wrapped up with 3x12 L leg raises and that was plenty.

Upper back and shoulder work coming soon!

[VeganEssentials]

Shoulders and some upper back work tonight -

10" diameter log press in the power rack, rolling log into place and back out again between reps -
1x5 @ 75 lbs. empty log
1x10 @ 125 lbs.
1x10 @ 130
1x10 @ 135
1x5 @ 150
1x2 @ 155
1x2 @ 160
1x2 @ 165
Left shoulder has been bothering me this past month, so I'm keeping all shoulder work light and trying to play around the occasional pain. No specific injury to it, but was sleeping on it in a bad position last month and I think that aggravated something. Going to be seeing an ART specialist this next week or two for a look, probably will get some treatment to try and get it back to being strong again.

Weighted pull-ups -
1x5 @ bodyweight (220 clothed and with shoes tonight)
1x5 @ 45 lbs. added on, feet resting on floor between reps for 1 second each
3x5 @ 65 lbs. added, feet resting for 3-5 seconds between each rep to deload at bottom

Face down on incline bench DB rows, bench tipped up on seat end so that it gave enough clearance for height for full arm extension with DBs without hitting floor, torso at about 15 degree angle -
1x20 @ 65 lb. DBs
1x15 @ 75 lb. DBs
1x12 @ 85
1x10 @ 95
3x20 @ 65
Always good to get in some strict rowing where you can't cheat any reps where you squeeze the hell out of those lats!

DeFranco shoulder circuits -
3 sets of 1x10 front raises w/45 lb. plate, 1x10 lateral DB raises w/ 20 lb. DBs, 1x10 DB shrug, clean and press w/ 25 lb. DBs, no break between movements, 2 minutes between sets

Wide grip pulldowns to sternum with 3 second hold each rep -
3x15 @ 150 lbs.
Superset with cable face pulls
3x15 @ 120 lbs.

That was plenty, was tired and not feeling great tonight, but wanted to stay on track for squatting on Tuesday night, should be doing doubles with 375 and some heavy partials, looking forward to it!

[VeganEssentials]

Legs and chest yesterday -

Squats to parallel -
1x5 @ 135 lbs
1x3 @ 185
1x3 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 355
5x2 @ 375
2x10 @ 275

Flat bench press with axle -
1x5 @ 145 lbs
1x3 @ 195
1x2 @ 225
1x2 @ 235
1x2 @ 245
1x2 @ 250
1x2 @ 255
3x10 @ 200

Lying leg curls -
3x15 @ 150
Superset with
Seated leg extensions -
3x20 @ 120

Did 3x30 1-arm red band triceps press downs, that was enough for today.

Upper back work tonight!