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

[VeganEssentials]

Thanks, mrbear666!

Had a quick shoulder/upper back day on Wednesday, forgot to log it until now -

Barbell rows -
1x5 @ 95 lbs.
1x5 @ 145
1x5 @ 195
1x10 @ 235, done Pendlay row style
1x10 @ 240, done half Pendlay, half traditional
1x10 @ 245, " "
2x20 @ 200, one set Pendlay style, one set traditional with 45 degree torso bend

Overhead axle strict press -
1x10 @ empty 55 lb. axle
1x5 @ 145 lbs.
1x3 @ 165
1x2 @ 185
10x2 @ 200

Seated row with Elite FTS blue band tied around support pillar -
2x20 with V handle (about 130 lbs. starting tension, about 190-200 at finish of pull)
2x20 with straight bar

Lean-away lateral raises with handled cable tied around squat rack base -
4x20 each arm

Cable face pulls -
3x20
Superset with dip shrugs -
1x50 @ bodyweight, 1x30 w/ 35 lbs. added, 1x25 w/ 70 lbs. added

Wrapped up with some light stone loading work again, been having fun with these lately, may as well keep at it!
3x10 @ 170 lb. stone, chalk only, 2 minutes rest between sets

That was it, taking a few days off as I've been pretty run down this week, should be deadlifting tomorrow!

[VeganEssentials]

Deadlift rep test day and assistance/event work thrown in for good measure!

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
1x2 @ 365
1x10 @ 405 - that was the goal, every rep fast and smooth, no stalling, no needing to catch my breath, so it worked out well. Felt like I could have squeaked out 12-13 if I'd taken some breaths at that point, but the goal was just to make sure 10 went easily, next time it'll be 420x10 in about 4 weeks to test a nice 15 lb. bump.
3x10 @ 315 done as speed doubles, would do a set, then 20 red band pull-aparts until all sets were done.

Tire flips with 650 lb. tire -
2x5, haven't done these in some time, pretty rusty with tire flipping right now but it'll get better once I start putting in more work

Barbell hip thrusts -
1x10 @ 225 lbs.
1x8 @ 275
1x8 @ 315
Alternated with Elite FTS Yoke SS Bar Hise shrugs -
1x40 @ 315 lbs.
1x40 @ 340
1x40 @ 365

Wrapped up with stone lifting work (again!), can't seem to get enough of this lately, and it seems to really be helping my middle back weakness in deadlifting, so it's a nice assistance lift -
3x3 @ 190 lb. loads done one motion (straight from floor heaved to platform, not set in lap first)
2x2 @ 250 lb. stone, tacky applied before lifting
2x1 @ 270 lb. stone, tacky reapplied between sets
2xfail @ 330 lb. stone, got it off the ground abotu 4-6" each time, but lacking in the strength to really get it heaved up into my lap. Pretty much same point where my deadlift is the worst, the 2nd quarter of the lift from mid shin to knee is definitely where I need improvement.
2x5 @ 250 lb. stone, quick loads, no catching my breath, done easily

Felt great afterward, planning on getting in for some chest/back work on Wednesday, got my next round of eye surgery this week (doesn't seem like 6.5 months have passed already, time sure does go fast!), will get one more day of training in, then Wed-Saturday will be resting up and healing before I get back on it again. Squatting next Sunday if all goes on schedule!

[VeganEssentials]

Took off from Tuesday through Saturday to get some rest prior to and post-surgery for my eye this past week, got back in tonight for chest and legs, but was a bit wiped out.

Flat bench with axle -
1x5 @ 145 lbs.
1x3 @ 195
1x2 @ 235
1x2 @ 255
Put on Slingshot to mess around with it a bit
1x2 @ 285
1x1 @ 300
1x1 @ 305
1x1 @ 310
1x2 @ 285
Took off Slingshot
1x3 @ 235
1x3 @ 240
1x3 @ 245

Squats to parallel -
1x10 @ empty bar
1x5 @ 135 lbs.
1x3 @ 225
1x2 @ 275
1x2 @ 315
1x1 @ 365
1x1 @ 385
5x2 @ 405, no big struggle on any rep, felt good for 3 on every set but sticking to the plan for now

Flat DB bench, palms almost facing each other, turned out just slightly elbows tucked in -
2x18 @ 75 lb. DBs

Incline BB bench -
2x12 @ 135 lbs, 5 seconds lowering, explode up fast

Safety bar squats to about 3-4" below parallel -
1x5 @ 225 lbs.
1x5 @ 275
1x5 @ 315
1x5 @ 335
1x5 @ 355
Brought out box for squats, set it to 14" so it'd still be well below parallel, did 1x25 @ 225 to wrap up squatting (did 20, rack and sat on box for 15 seconds, did 5 more reps)

Wrapped up with a circuit of 3 last lifts:

Horizontal banded bench machine -
2x20 w/ 3 random bands attached (thick white band, medium orange and small red), one set decline style, one set flat style hand position

Done in two circuits alternating with

Lying plate-loaded leg curls, 2x20 @ 120 lbs.

Panora rope pressdowns, 2x20 @ 100 lbs.

Completely wiped out at that point, called it a day, looking forward to upper back and event training on Tuesday!

[robert]

Nice lifting, Ryan!

I want to wear a slingshot sometime!

Now sure if I'll make it out to WI this summer, but I am certainly thinking about it. Mostly staying on the west coast, but a trip out that way would be fun.

Keep up the great work!

[VeganEssentials]

Hey, Robert! Yeah, the Slingshot is pretty fun to throw on from time to time, definitely try one if you get the chance. If you make it this way, we'll meet up for sure, keep me posted about your travels this summer!

Shoulders and upper back tonight -

Axle power clean and press (used about 2" dip on start of each press, clean once then all reps)
1x3 @ 145 lbs
1x3 @ 155
1x3 @ 165
1x3 @ 175
5x5 @ 185
Missed the clean my first set, but got it right every one afterward. Decided that I want to have my axle cleans not suck, I did some extra clean sets for good measure -
5x1 @ 185, clean once, drop, walk for 30 feet and back and repeat
5x3 @ 165, same as above but 3 reps then walk

Pull-ups -
1x5 @ bodyweight (218 clothed today)
1x3 @ 30 lbs added
3x8 @ 70 lbs added, done as singles with 5 seconds deload between reps on first set, 8 seconds on second set, 10 seconds on third set.
2x15 wide grip @ bodyweight, a bit of cheat off the toes on the last 3 reps on the 2nd set

Rows using trap bar, tried an experiment with something different -
1x5 @ 155 lbs.
1x10 @ 205
1x10 @ 225
1x8 @ 245
1x20 @ 155
Felt good on lighter sets, but tough to keep torso bent as it got heavier, probably won't bother with these again, there's better stuff out there.

Axle half-presses in the power rack, done standing, bar starting at top of head height -
1x20 @ 195 lbs
1x15 @ 215
1x10 @ 235
1x5 @ 255
1x1 @ 285
1x20 @ 145, pressing as fast as possible, take two breaths, and repeat

Cable/rope handle face pulls -
2x20 @ 140 lbs.

Bent over dumbbell rear delt raises -
2x15 @ 20 lb dbs

Fried at this point, called it a day. Deadlifting and event work (probably farmers walks, tire and stones) on Friday!

[VeganEssentials]

Quick lower back day today -

Deadlifts -
1x5 @ 135 lbs
1x5 @ 225
1x5 @ 275
1x3 @ 315
1x2 @ 365
1x1 @ 405
1x8 @ 430, thought about going for 10, but opted to stop when the goal was reached.

Speed deadlifts -
10x2 @ 315 lbs

Barbell hip thrusts -
1x10 @ 225 lbs
3x10 @ 295

Alternated hip thrusts with safety squat bar Hise shrugs -
1x50 @ 225 lbs
1x50 @ 315
1x50 @ 405, not easy for this set!

Did one set of stone loads, the 190 lb stone for reps in 60 seconds. Made 9 load to 48" platform with chalk only, goal is 12 in 60 seconds in case I end up registering for a contest in August that I'm considering that has a 180 lb sandbag over bar load for reps in 90 seconds. I figure that if I can hit 12 in 60 seconds, I should be good for 15+ in 90 seconds, which is the goal.

Good deadlifting lately, looking forward to trying a new max in a month!

[Mini Forklift Ⓥ]

Great job with the DL's, very solid training in here. What do you think your max might be a month from now?

Robert, I think you will like the Slingshot if you go ahead and get one and IMO it's well worth the money. I found it really helped my technique, especially staying tight and keeping my shoulders in.

[VeganEssentials]

Hey, MiniForklift!

Thanks for the kind words. I've recently changed up from high volume deads to a more simple "work up to one heavy set" protocol which has kept me moving the weight up while dropping bodyweight, so far, so good, next week's shot is for 445x5, then a lighter deload week, and hopefully a new PR soon afterward. My one problem being that my max dead goes up slowly, so I have to be conservative, but I think that 465-470 should be possible then (those calculated max based on reps formulas don't really work with me, otherwise I'd be pulling 500+ by now). We shall see in early July!

[VeganEssentials]

Chest and upper back tonight.

Barbell flat bench press -
1x5 @ 135 lbs
1x3 @ 185
1x2 @ 225
1x2 @ 230
1x2 @ 235
1x2 @ 240
1x2 @ 245
1x2 @ 250
Just wasn't feeling great with benching, decided to change up at that point.

Had been wanting to do a GVT style day with rows, tonight seemed like the time to try it out.
1x5 @ 90 lb. Dumbbell
10x10 @ 135 lb. Dumbbell each arm

1-arm dumbbell bench presses -
4x12 @ 80 lb dumbbell
1x15 @ 70 " "
Figured this will help work on my shoulder stability issues a bit.

Two-handled cable row, done with 45 degree lean back, rowing to sternum -
5x20 @ 110 each arm (220 lbs total)

Wrapped up with three circuits of the following-
Bent over dumbbell rear delt raises - 20 @ 20 lb dumbbells
Horizontal banded bench machine - 20 with white heavy band and red mini band
Face down on 30 degree incline bench dumbbell front raises - 20 @ 20 lb dumbbells

Leg day coming up Tuesday, looking forward to it!

[VeganEssentials]

Lost a week of training due to travel, stress and too many late nights at the office, got back in the saddle again tonight and got my ass in the gym to continue where I left off, but opted for shoulders/upper back today for my 1st session back after a break -

Weighted pull-ups -
1x5 @ bodyweight (219 lbs. clothed)
1x3 @ 45 lbs. added on
1x3 @ 70 lbs. added on, 3 second deload with feet on floor between each rep
1x3 @ 90 " "
1x3 @ 95 " "
1x3 @ 100
1x3 @ 105, got eyes to top of bar level, but too tired by that time to get that last 2" ROM for a good pull
1x10 @ 45 lbs. added, no feet on floor, all from dead hang
1x15 @ bodyweight, all from dead hang
Definitely feeling good with pull-ups, goal is to get a 120 lb. added pull-up this fall @ around 210 lbs. bodyweight, that would be quite nice

Axle power clean and press (clean once, press all reps after clean) -
1x5 @ 55 lb. empty axle
1x5 @ 145 lbs.
1x5 @ 165
5x5 @ 190
1x10, 1x8 @ 170
Feeling better, didn't miss a single clean today, technique is improving for sure. Adding 5 lbs. for each of the next 2 sessions, once I get 200 for 5x5 easily enough, it'll be 3-4 weeks of high rep work with 180 for prep in case I do enter that contest in August, hoping to get 15 reps with it by that time

1-arm row with wide white Elite FTS mini band connected to 2" thick Rolling Thunder revolving handle, strapped around 150 lb. dumbbell with about 30 degree forward torso lean. Was about 60 lbs. tension at start, about 120 lbs. at end of pull, focusing on a good lat squeeze while getting in some good grip work at the same time, did 3x20 each arm with these.

Wrapped up shoulder work with 3x20 each arm for lean-away rubber cable w/handle lateral raises, one end tied to base of squat rack, probably 25 lbs. tension at top of lift on each rep.

Did two quick circuits of bent over dumbbell rear delt raises for 2x20 @ 20 lb DBs alternated with 2x40 bodyweight hanging lat shrugs from the pull-up bar, and that was it. Totally fried after an hour, 85% humidity just doesn't do me any favors on nights like this.

Rest tomorrow, will get that leg day in on Wednesday!

[VeganEssentials]

Deadlifting and chest work today. Kept chest stuff light, still working on fixing that shoulder/lat imbalance where the right side cocks out and loses stability, just keeping things simple for a few more weeks without going too heavy.

Barbell flat bench speed presses -
1x2 @ 135 lbs.
1x2 @ 185
1x2 @ 225
10x2 @ 190, all done as fast as possible
5x3 @ 135, done fast enough to pitch the bar out of my hands for an inch or two every rep, had to keep a tight grip to keep it stable

Deadlifts -
1x5 @ 135 lbs.
10x2 @ 225 (did these between the 10x2 bench sets, alternated one to the other, 30 seconds between sets)
1x2 @ 275
1x2 @ 315
1x2 @ 365
1x1 @ 405
1x1 @ 425
1x4 @ 445, wanted 5 but instead of doing touch-and-go, the first 3 reps were all dead stop reps with a second on the floor, which drains me fast when I go heavy as my first rep is always the toughest in a set when I go 95% or above my 1rm. Still, was good, first rep @ 445 was much easier than the single I did at 450 a while back, so a few weeks and we'll shoot for 465-470 for a new max goal, aiming for that 500 again by fall except to pull it at 210 or below, which will be 40 lbs. bodyweight under the last time I pulled 500. Eventually, a 2.5xbw pull is the goal, but I can handle it if I don't get there until the end of the year

1-arm at a time flat DB bench press -
1x10 @ 80 lb. DB each arm
1x10 @ 85
1x10 @ 90, had to do slight assist on last rep for each arm by touching side of DB to keep it stable
1x15 @ 70

Sumo deads to see how those felt after not doing them for a long time -
5x2 @ 315 lbs.
As with my regular deads, first rep always feels not-quite-perfect, then 2nd rep is spot on, but they felt decent just playing around with these again.

Panora rope pressdowns -
2x20 @ 110 lbs.

That was it, came very close to making a goal that seemed like it wouldn't happen just a few short months ago. Weighed in at an all time low of 211.5 today, so things are still moving in the right direction as long as I'm getting stronger while the fat slowly comes off.

Not sure yet if squatting or doing upper back and event work this weekend, one or the other will come next!

[VeganEssentials]

Upper back work tonight, changed things up a little bit for fun -

Axle rows -
1x5 @ 145 lbs.
1x5 @ 195
1x12 @ 200
1x12 @ 205
1x12 @ 210
1x12 @ 215
1x12 @ 220
1x20 @ 150
Grip held up nicely with these, need to get my grip on the axle strong for power cleans, so I figure these will help out with that.

Arm-over-arm rows, using rope tied to Prowler sled -
1x20 (10 pulls each arm) @ 180 lbs. total weight
1x20 @ 230
1x20 @ 310
1x20 @ 340
1x20 @ 380
Last set was tough, I was intentionally letting the sled stop on each pull vs. keeping momentum, but it was tough to get a good grip with 1 hand once that weight got close to 400!

Face down on 20 degree incline bench strict DB rows -
1x15 @ 70 lb. DBs
1x15 @ 80
1x15 @ 90, definitely tough on those
Rowing with zero ability to use momentum is by far MUCH tougher than normal DB rows!

Alternated those with Trap Bar shrugs (set Trap Bar on blocks so it was only about 8" deadlift to lockout before shrugging started) -
1x25 @ 315 lbs.
1x25 @ 365
1x25 @ 405
1x25 @ 455
1x25 @ 315, done with 2 second squeeze at top of each rep

Wrapped up with some circuits of upper back assistance work as follows:

3 circuits done as

Band pull-aparts with red band, 25 reps
Dip shrugs with 45 lbs. added on, 30 reps
Cable w/rope face pulls, 20 reps @ 150 lbs.
DB bent over rear delt raises, 20 reps @ 20 lbs.

That was plenty, still feeling fried from my lats to my neck, will finally get to squat and do some overhead pressing on Tuesday!

[VeganEssentials]

Quick leg and shoulder day today.

Squats to parallel -
1x5 @ empty bar
1x5 @ 135 lbs
1x5 @ 225
1x3 @ 275
8x3 @ 330
All sets easy, just wanted to start easy after missing a few weeks for leg work.

Axle clean and press (clean once, press all reps) -
1x10 @ empty 55 lb axle
1x3 @ 145 lbs
1x3 @ 170
4x5 @ 195
3x10 @ 150
All sets went well, happy with progress on these

Safety squats to 12" box -
3x10 @ 250 lbs
I finally weighed the Elite FTS bar and it came in at 63 lbs, so I've actually been shorting myself by 18 lbs on all my sets up to now

Did some light pause on chest close-grip incline benching with the axle for a bit more triceps work -
6x6 @ 150 lbs, 2 second pause on chest each rep

Lying leg curls -
2x20 @ 100 lbs

That was it, hot and tired by that time, hoping to get in tomorrow for some upper back work and event training!

[VeganEssentials]

Upper back and chest work tonight -

Barbell rows with axle -
1x20 @ empty 55 lb axle
1x8 @ 145 lbs
1x8 @ 195
1x8 @ 245
1x8 @ 250
1x8 @ 255
2x15 @ 195

Barbell fat bench press -
1x5 @ 135 lbs
10x2 @ 190 lbs, just light speed work for this today

Wide grip pull-ups -
3x12 @ bodyweight (bloated 220 clothed today, candy binge last night was a bad choice...)

1-arm dumbbell bench press -
3x8 @ 95 lb dumbbell each arm

Band pull-aparts with red band, 3x20 superset with bent over db rear delt raises, 3x20 @ 20 lb dbs.

Close-grip incline bench with axle -
3x2 @ 195 lbs, 5 second pause on chest for each rep
1x15 @ 150 lbs

That was it for today, deadlifts coming Tuesday!

[VeganEssentials]

Lower back day last night -

Deadlifts -
1x5 @ 135 lbs
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x2 @ 365
1x2 @ 405
2x6 @ 430

Snatch grip deadlifts off 6" blocks -
2x10 @ 315 lbs

Snatch grip deadlifts off blocks to high pull, shrugging as hard as possible on 2nd pull -
2x12 @ 225 lbs

Barbell hip thrusts, 2x15 @ 225 lbs, superset with dip shrugs 2x50 @ bodyweight (218.5 lbs clothed)

Final work was 2 circuits of the following -
Dimmel deadlifts, 2x35 @ 135 lbs
Shrugs using handles on old bench press machine, 2x50 @ 350 (full stack)
Hanging knee raises, 3x15

Too hot to do anything else, gym was like an oven, will get to overhead pressing and other stuff tomorrow!