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

Posted: Thu May 02, 2013 1:50 am
by VeganEssentials
Shoulders & lower back tonight.

Barbell overhead press -
1x5 @ 135 lbs
1x3 @ 155
1x3 @ 175
5x5 @ 190
Bad shoulder not as bad as last time, hopefully it'll be good again in a few weeks.

Deadlifts off 6" boxes -
1x5 @ 135 lbs.
2x5 @ 225
2x3 @ 315
1x3 @ 365
1x3 @ 385
1x10 @ 405
1x10 @ 425
1x8 @ 445
Wanted 10 on the last set, but lost my groove and dumped it after 8.

Went back to overhead pressing, light sets to work on shoulder rehab -
10x5 @ 155 lbs., done 2 sets with 90 seconds rest between each, then alternated with
Snatch grip dead lifts off 6" boxes -
3x8 @ 365 lbs.


Stone loads to 48" platform, chalk only
4x5 @ 190 lb stone
1x15 @ 190 lb stone, done as sets of 5 with only 30 seconds rest between each.

Wrapped up with band lateral raises -
3x20 each am with red cable w/handle.

That was it, happy with everything, made for a good birthday training session. Looking forward to lifting again on Friday!

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

Posted: Thu May 02, 2013 2:49 pm
by theVeganInitiative
birthday? happy birthday!

training looks awesome. have a great night ryan.


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

Posted: Thu May 02, 2013 8:38 pm
by VeganEssentials
Yep! Just turned 39 yesterday, so a good training session was my gift to myself :D

Hope all is going well with your training, Jesse!

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

Posted: Fri May 03, 2013 12:02 am
by mrbear666
happy birthday big man !

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

Posted: Sun May 05, 2013 2:20 am
by VeganEssentials
Thanks much, mrbear666!

Upper back and chest tonight -

Chest work kept simple - bench only, low reps, lots of sets to work on getting bad shoulder better.
Flat barbell bench press -
1x5 @ 135 lbs.
1x5 @ 185
20x2 @ 225, 2 second pause on chest each rep, change between narrow, medium an wide each set
1x10, rest 15 seconds, 8, rest 15 sec., 6, rest 15 sec., 4, rest 10 sec., 2 @ 135 lbs.

The 20 bench sets were done with the first 5 @ 2 minutes rest between each, then done between my upper back work.

Weighted pull-ups -
1x5 @ bodyweight (223 clothed today)
1x5 @ 45 lbs added, full hang for 3 seconds at bottom
1x3 @ 70 " "
5x2 @ 90 " "
2x15 @ bodyweight, one set wide grip, one set narrow grip

Seated V handle row w/ black band tied around support pillar -
4x20, about 120 lbs tension at start of pull, about 170 lbs at finish

Hise shrugs with safet squat bar -
4x25 @ 315 lbs.

That was it, quickly done in 55 minutes, leg day on Sunday!

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

Posted: Sun May 05, 2013 10:08 pm
by VeganEssentials
Great leg day today, seems that I'm finally getting my groove again, definitely nice.

Barbell squats, all to parallel or slightly lower -
1x5 @ empty bar
1x5 @ 135 lbs
1x3 @ 225
1x2 @ 275
1x2 @ 315
1x1 @ 335
1x1 @ 355
1x1 @ 375
1x2 @ 385
1x2 @ 390
1x2 @ 395
1x2 @ 400
1x2 @ 405
Original plan was for 5x2 @ 385, but when the first set was so easy, I figured I may as well push things, and it was a good day to do it. Kept going a bit -
1x1 @ 425, easy
1x1 @ 440, slow rep up but no stalling, kept moving the whole time
Happy to get there testing today, might have been good for 10-15 lbs more but figured it will have to wait until late June when I will give 455 or more a good scare.

Did some speed doubles to rock bottom for some lighter work and to do some checking on technique -
10x2 @ 315, 90 seconds rest between sets

Wrapped up with some circuits of assistance work -
25 reps on leg press 270 lbs plus red bands for about 300 lbs starting tension and about 350 at finish, then
12 reps with ab wheel roll outs from knees, then
15 reps each leg for single leg lying curls w/ 60 lbs
Did this circuit 3 times with no rest

That was it, kept it simple again, will do some upper back work and light strongman event stuff again on Tuesday!

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

Posted: Wed May 08, 2013 2:02 am
by VeganEssentials
Upper back and some event training tonight.

1x5 @ bodyweight
3x10 @ 45 lbs added, done with a few breaths between most reps
2x5 w/ white heavy band placed under 150 lb dumbbell on the floor, other end attached to hip belt, added about 25 lbs tension at start, about 60 lbs at top of pull. All reps pulled for max speed.

Dumbbell rows, done both arms at once lying face down on incline bench to support chest, much harder than normal db rows!
3x15 @ 85 lb dumbbells in each hand

Farmers walks
1x50 feet @ 155 lbs each hand
" " @ 175
" " @ 195
" " @ 225
" " @ 245
" " @ 260 lbs each hand, used straps though as callus was feeling like it was close to tearing off, didn't need a bad hand for a week while it heals.

V handle cable seated rows
3x15 @ 190 lbs.

Cable/rope handle face pulls
3x20 @ 150 lbs

Quick 3 set circuit of back to back sets of dip shrugs @ 30 reps with hanging lat shrugs with a wide grip @ 30 reps per set

When those were done, I grabbed the farmers handles and did one 50 rep shrug set @ 155 lbs in each hand, and that was it.

Deadlifts in two days!

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

Posted: Sun May 12, 2013 1:44 am
by VeganEssentials
Sick plus terrible allergies all week means no lifting, feeling 80% better tonight so I got back to business as usual, deadlifts and a little overhead pressing

Deadlifts off 6" boxes -
1x10 @ 135 lbs
1x5 @ 225
1x3 @ 315
Added belt
1x2 @ 365
1x1 @ 405
4x3 @ 455
2x20 @ 315

Overhead standing strict press -
1x10 @ empty bar
1x5 @ 135 lbs
1x3 @ 165
1x2 @ 185
5x2 @ 200

Red cable tied to power rack base lateral raises -
3x20 each arm

That was it, short on time and energy, kept it simple.

Upper back work on Tuesday!

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

Posted: Sun May 12, 2013 10:09 pm
by VeganEssentials
Still wiped out post-sickness from last week (and weighed in this morning at a really low 216.5 lbs., no idea how I dropped 3.5 lbs. so fast while still eating plenty for the past few days!), but got in a really light upper back and chest day. Just played around for a while, nothing heavy, just focusing on technique and having fun.

Pendlay rows -
1x5 @ 135 lbs.
1x5 @ 185
3x10 @ 225, tough to keep form solid on these, instinct to raise my torso up a bit is tough to get past!
1x18 @ 185
1x30 @ 135

Incline BB bench, just working on form to keep moving forward with goofy shoulder issue -
15x10 @ 135 lbs.
Just kept it really light, focusing on keeping my right shoulder in check, felt great until the last set, last rep I came up crooked when should cocked out, barely locked it out but that was all I'd planned anyway.

1-arm standing cable rows to navel, about 45 degree angle on rows -
5x15 @ 130 lbs. each arm

Barbell floor presses, close grip, pause at bottom -
3x15 @ 135 lbs., triceps already tired before I started

1-arm standing cable shrugs -
5x30 @ 150 lbs. each arm

DB rear delt flyes -
3x20 @ 20 lb. DBs, superset with
DB front raises lying face down on incline bench
3x20 @ 20 lb. DBs

Wrapped up with 2 sets for arm work (a rare treat), Panora pressdowns with rope handle for 2x20 @ 100 lbs. superset with seated DB strict hammer curls, 2x20 @ 30 lb. DBs and that was it.

Tomorrow is rest, should be squatting on Tuesday as long as I feel 100% better!

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

Posted: Fri May 17, 2013 1:05 am
by VeganEssentials
Still not feeling 100% yet, but needed to get back in despite a bit of my cold that's still hanging on in my lungs. Chest and legs tonight -

Flat bench with axle -
1x5 @ 145 lbs (axle with collars weighs 55 lbs)
1x3 @ 195
1x2 @ 235
1x1 @ 260 with 2 second pause on chest
1x1 @ 270 with 1 second pause on chest
5x2 @ 250, done as one rep with 2 second pause, rack, sit up and do 20 band pull-a parts, then lie down and do second rep with pause as well.
1x8, 4x5 @ 220 touch and go
1x20 @ 150

Squats -
1x5 @ 135 lbs
1x3 @ 225
1x2 @ 275
1x2 @ 315
1x1 @ 365
1x1 @ 395
4x10 @ 315

Barbell hip thrusts off front of flat bench -
1x10 @ 135 lbs
3x10 @ 225
Haven't done these in ages, definitely need to start light!

1-leg RDLs with dumbbell held in opposite hand -
2x20 @ 65 lb dumbbell

Lying leg curls -
2x20 @ 100

Called it a day, upper back work on Saturday!

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

Posted: Sun May 19, 2013 1:58 am
by VeganEssentials
Upper back and event work today!

Pendlay rows -
1x5 @ 95 lbs
1x5 @ 145
1x5 @ 195
3x10 @ 235
Did one final high rep set of 25 reps @ 195 lbs done as 8 Pendlay style rows, 8 reps 45 degree torso bodybuilder style rows, then 9 reps of power rows with a fast snap off the floor.

1-arm dumbbell rows -
3x8 @ 175 lbs

V-handle pulldowns at 45 degree angle -
3x20 w/ black Elite FTS band looped over power rack

Farmers walks -
2x135 feet w/ 210 lbs per hand

Stone loads to 48" tall platform -
1x5 @ 170 lb stone
5x1 @ 250 lb stone, 45 seconds between each loading
1x3 @ 250 lb stone, no rest between loadings

Completely exhausted after that, resting tomorrow, deadlifting and overhead work on Monday!

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

Posted: Wed May 22, 2013 12:48 am
by VeganEssentials
Holy crap, I didn't realize how much the barbell hip thrusts and 1-legged RDLs were going to wreck my glutes for a full week, they were hurting as soon as I started deadlifting tonight for my shoulders/lower back session!

Standing overhead strict press with axle -
1x10 @ 55 lb. empty axle
1x5 @ 145 lbs.
1x3 @ 165
10x3 @ 185
3x8 @ 145

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
10x5 @ 380
Had a tough time with getting the first pull to be smooth, but every rep on every set afterward was awesome, still working on some starting pull issues that need to get resolved so I can actually get over 450 soon!

Found that someone set up a car/giant tire deadlift apparatus, moved the tire further down the setup to lighten it a bit (had a 650ish lb. tire on it, and I was pretty fried), did 1 rep to test (felt like about 440 lbs. if done as a farmer's deadlift as it's a side-handle apparatus), then 1x5, lower back told me it had enough of my crap after that, and that it would prefer I call it a day for deadlifting :wink:

Wrapped up with two last assistance lifts, first were red band lean-away lateral raises, band tied to squat rack base for 3x20 each arm (about 20-25 lbs. resistance at top of lift)

Other final lift was Hise shrugs in the power rack using the new Elite FTS Yoke Safety Squat Bar, sets as follows:
1x20 @ 315 lbs.
1x20 @ 365
1x20 @ 405
1x20 @ 455
1x12 @ 525
1x50 @ 315

Completely wiped out after that, called it a day, will be doing upper back tomorrow or Thursday!

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

Posted: Sat May 25, 2013 3:11 am
by VeganEssentials
Light chest and upper back work tonight.

Pull-ups -
1x4 @ bodyweight 220 lbs clothed)
1x3 @ 25 lbs added
1x2 @ 45 lbs added
3x3 @ 90 lbs added, 3 seconds rest with feet on floor between each rep
2x15 @ bodyweight wide grip

Flat bench with axle -
1x5 @ 145 lgs
1x3 @ 195
1X2 @ 235
1x1 @ 265
Put on Slingshot, found that with my reduced size, I now only get about 20-25 lbs. Assistance from it compared to the 35 or so I used to when heavier.
5x3 @ 275 lbs, 2 second pause on chest each rep

Inverted rows -
4x25 @ bodywieght

Banded axle flat bench -
3x10 @ 105 lbs plus doubled red mini bands (about 100 lbs added at lockout)

That was it, tired and low on motivation, will be squatting on Sunday!

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

Posted: Mon May 27, 2013 10:18 pm
by VeganEssentials
Quick leg day today. Bodyweight still lowering slowly, came in at 216.5 today.

Safety squat bar squats to warm up -
1x5 @ 135 lbs
1x3 @185
1x2 @ 225
1x2 @ 245
1x2 @ 265

Barbell squats -
1x5 @135 lbs
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 355
4x5 @ 380 - was supposed to get 5x5, but felt a bit of a groin pull on the 4th rep, confirmedit was not my imagination on the 5th rep when it hurt a bit again at bottom position, cut it one set short, but was confident I would have gotten the last set barring the minor injury.

Back to safety squats to test how the pull felt when going liter, was much better, just did 5x2 @ 275 lbs with 45 seconds between sets.

Wrapped up with some stone loading to the 48" tall platform -
2x3 @ 170 lb stone, no chalk or tacky used
2x5 @ 250 lb stone, tacky used
2x1, 1x2 @ 280 lb stone
Was quite happy with stone work, last time I tried the 280 I was barely getting it into my lap, this time it was no problem to lap and load it afterward, definitely getting my technique and strength back, looking forward to giving the 300 lb stone a good try in 2-3 weeks.

Still working down to the goal of being 210 with single digit body fat, not too far off (should get there slow-and-steady style in about 2 months), then it will be all about getting back over 220 slow-and-steady without adding the fat back. Going to be an interesting summer!

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

Posted: Tue May 28, 2013 1:08 am
by mrbear666
good work on the stones mate, thats some heavy lifting! you would be a good guy to have working for the construction firm i work for :lol: