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

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Finally recovered and can train again, so I did some leg work tonight!


Wide-stance squats (feet about 3.5' apart from toe to toe, angled about 50 degrees outward) to a 16" box, which is very close to parallel for wide stance for me -

1x20 @ empty bar

1x10 @ 135 lbs.

1x5 @ 185

1x5 @ 225

1x5 @ 275

1x5 @ 285

1x4 @ 295, lost the last rep as I sat too far back on the box and my positioning was bad coming up

2x12 @ 225

1x20 @ 185

Dropped the pins about 3" and got rid of the box, did 1x15 @ 185 to parallel with ease, flexibility is getting better! Definitely seeing improvement with these, feels good to be squatting again!


Cable pull-throughs, ultra-wide stance -

3x20 @ 120 lbs.


Seated leg curls -

3x20 @ 180 lbs.


2x20 @ 120 lbs. for some light leg extensions to cool down and that was it.


Tomorrow I'm aiming to get some upper back and shoulder work, then Wed. will be legs and lower back as usual!

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Upper back and chest/triceps tonight -


Pull-ups, neutral shoulder width grip -

1x2 @ bodyweight

1x2 @ 25 lbs. added

1x1 @ 45 lbs. added

1x1 @ 70 lbs. added

3x5 @ 45 lbs. added

2x15 @ bodyweight, done as 10, rest 20 seconds, 5 reps to finish each set

Felt tough for some reason, not my best pull-up day. Oh well.


Close-grip flat BB bench -

1x10 @ empty bar

1x5 @ 135 lbs.

1x3 @ 185

1x1 @ 205

1x1 @ 225

3x8 @ 205

1x6 @ 205, crapped out before I could get the last 2, no go from there on that set

2x20 @ 135 lbs. done as 15 touch-and-go speed reps, the last 5 were paused for a 3 second count on the chest for each one

1x30 @ 95 lbs.

Getting a little bit better here, aiming to get back to 3x8 @ 225 in a few months with practice.


1-arm DB rows -

3x20 each arm @ 100 lb. DB

Was going to do heavy rows, but I felt lifeless by this point, humidity here got to me tonight.


Dip machine -

2x20 @ 200 lbs.


One final set of DB pummel curls to finish for fun, 30 reps each arm @ 25 lb. DBs and that was it.


Tomorrow is rest or a nice easy walk, Wed. will be legs/lower back stuff as usual!

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Training under Kirk's guidance as usual on Wednesdays -


Tire step-ups, one set of 5 minutes to warm up


Wide-stance squats, feet about 3.5' to 4' out, toes pointing about 60 degrees outward -

2x12 @ empty bar

1x10 @ 135 lbs.

1x8 @ 185

1x6 @ 185

1x4 @ 185

2x2 @ 225

Got lots of compliments on my form improving greatly for flexibility which is all Kirk wanted to see this week, should be starting to add some weight soon now that I'm hitting proper depth without feeling like I'm going to fall over.


Stone work -

1x5 rows to chest with 170 lb. stone

1x10 one-motion lifts to 4' high with 170 lb. stone

Moved on to the 230 lb. stone again that stumped me last time, finally started to get a feel for lifting larger size stones again (needed to get over it more and widen my stance), pulled it to the lap for 2x3 and a handful of singles. After that, forearms were shredded, enough of those.


Wrapped up with 3x5 tire flips with the light 400 lb. tire, did them all as fast as possible, each flip done fast and flawless, so technique is coming back well.


That's it, tomorrow is rest, will lift Friday!

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Thanks, Jason X! It's a long road back, I just want to be as strong as I used to be, just not as fat along with it


The stones are kept at Wisconsin Barbell where I train on Wednesdays - they've got about 8 sizes starting with the 170 lb. at smallest up through a beastly 425 lb. stone that's absolutely freakin' huge. They're fun to train with, but I'd nearly forgotten how brutal they can be, even the lightest one can make me feel like I'm about to die after a set with it.


There are a handful of people with good sets of atlas stones around the Milwaukee area - if you're ever interested in giving 'em a shot, let me know and I can put you in touch with someone who runs a training group on Saturdays as they're always happy to have new people come by to try out the events!

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Keep me posted when you're back this way!


A little bit of upper back and shoulder work last night, tired, but just wanted to get day of training in -


Pull-ups -

1x3 @ bodyweight

1x2 @ 45 lbs. added

2x5 @ 70 lbs. added, done as singles with 5-10 seconds between each rep


Standing strict overhead press -

1x10 @ empty bar

1x5 @ 95 lbs.

1x3 @ 135

1x1 @ 185 - felt REALLY heavy today for some reason, decided to lighten up the load

1x10 @ 150

1x10 @ 155

1x9 @ 160 - lost the last rep, came up short


Seated cable row, V handle -

1x12 @ 250 lbs.

1x10 @ 270

1x8 @ 290

1x25 @ 190


Seated partial overhead press lockouts -

1x8 @ 250 lbs., short 4" ROM

1x8 @ 275 " "

1x10 @ 185 lbs., 9" ROM

1x40 @ 135 lbs., done as 25, rest 20 seconds, 10, rest 20 seconds, 5 reps to finish


That was it, didn't have any more in me, should get back to lifting tomorrow or Sunday!

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Leg day on Sunday night -


Wide-stance squats to 16" box -

1x5 @ 135 lbs.

1x5 @ 185

1x3 @ 225

1x2 @ 275

1x2 @ 295

1x2 @ 315

Failed with 335, sat back on the box too far and got stapled down to it.


Shoulder-width stance squats to rock bottom with a 2 second pause at the bottom on each rep -

1x2 @ 225

1x2 @ 245

1x2 @ 275

1x2 @ 295


1/3 squats, wide stance, tapping on pins at bottom of each rep -

1x5 @ 315 lbs.

1x5 @ 365

1x5 @ 415


Zercher lifts from knee height to standing straight up for lockout (getting stones off my lap for loading is now my weak point where it used to be my strong point) -

1x5 @ 225

1x5 @ 245

1x5 @ 265


1-legged RDLs with DB held in hand opposite of leg being worked -

3x15 each leg w/ 65 lb. DB in opposite hand


Cable pull-throughs, ultra-wide stance -

1x20 @ 135 lbs.


Seated leg curls -

1x15 @ 190 lbs.


That was it, moved everything quickly so I was done in just under 90 minutes including all warming up, should get in for upper back and chest tomorrow!

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Upper body stuff tonight for chest/back and a bit of arm work -


Flat close-grip BB bench -

1x10 @ empty bar

1x5 @ 135 lbs.

1x3 @ 185

1x2 @ 205

1x2 @ 225

1x1 @ 235

1x1 @ 250, barely made it, not the best for going heavier today

2x15 @ 170, done as 13, rest 10 seconds, finish last 2 reps each set

1x25 @ 135, done as 20, rest 10 seconds, finish last 5 reps


EZ bar 1-arm rows -

Warm up with DBs first, 1x5 each arm @ 50 lbs, 1x5 " " @ 100 lbs., then changed to EZ bar

1x12 each arm @ 150 lbs.

1x8 " " @ 175 lbs.


1-arm rows w/ bar wedged in corner (T-bar style), weight on one side, gripping outside collar for added grip work -

1x20 each arm @ 90 lbs. on bar (maybe 105-110 lbs. weight in hand)

1x15 " " @ 115 lbs. on bar (probably around 130-135lbs. weight in hand)


Hammer Strength plate-loaded incline press, going light as I'm getting tired by this point -

2x20 @ 150 lbs.


1-arm cable low rows -

1x20 each arm @ 120 lbs.

1x15 " " @ 150 lbs.


DB hammer curls, mostly strict, a bit of cheat on the last couple of reps -

2x15 w/ 50 lbs. each hand


Triceps pressdowns -

2x20 @ 120 lbs.


Empty bar curls (done in the power rack since I was the only one there )

1x50 @ 45 lbs. for bar weight, done as 40 straight reps no cheat, rest 10 seconds, 10 reps to finish


That was it, feeling better, eating more and finally taking some creatine after years of not using it is definitely making me feel like a bit more strength is coming back.


Off for tomorrow (had to change my normal Wed. training to Friday), will post again when the next session is over!

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Got to training at Wisconsin Barbell tonight among the powerlifters. I was invited to squat in with them, but when everyone is hitting 600+ lbs. for their sets, I figured it was better to do my own thing instead


Flipped the light 400ish lb. tire for 2x5 for speed to warm up after stretching, then overhead work -


Clean and strict press -

1x6 @ 135 lbs.

2x6 @ 185 lbs.

Then did 2x6 behind the neck push presses, just to see how they felt having to clean into them and press over my head first.


Deadlift -

1x5 @ 185 lbs.

1x5 @ 225

1x5 @ 275

2x10 @ 315


Then played around with the light 170 lb. stone for a bit -

2x5 rows to chest

2x5, 1x8 one-motion lifts to about 4' high

1x5 rows, then 1x5 lifts to lap and that was it.


Just a lighter day to see what the scene was like there when the powerlifters get together, and I think I'll be trying to get out there on Fridays more often. If nothing else, watching some of them require a 4-person team to get in and out of their squat suits was entertaining enough to make it worth the trek!


Should be getting legs and upper back work in this weekend, most likely Sunday!

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Leg day today!


Wide stance squats to 16" box (1-2" above parallel) -

1x5 @ 135 lbs.

1x5 @ 185

1x5 @ 225

1x3 @ 275

1x2 @ 295

1x15 @ 225

1x15 @ 235

1x15 @ 245

1x10 @ 275

Definitely pleased with the increase in reps and weight on the box squats, still staying light but finally building some endurance back up. Probably doesn't hurt that I'm finally taking creatine again after around 3-4 years of not having any supplements The one squat downside, I realize that all the neglect this past few years has really taken away from my strength at the bottom position - I used to be able to brute it up no problem, now I'm strong from about 2-3" above parallel, but parallel and below I'm feeling particularly weak. It'll come back over the next few months, I WILL get my squat back to 500 by the end of 2011!


Was going to do some ab work, but had a mishap on the ab machine on my first set. Did 20 reps @ 100 lbs., got off the machine, and my upper abs locked up. Seriously, even with a resonable layer of fat, they tensed so tight I felt like they were ready to pop out of my skin. That lead to 5 minutes of lying on the floor in a cold sweat (this happened years ago, I was in agony for hours afterward), but it subsided, and I went back to some light leg assistance work instead:


1-leg seated leg curls -

1x15 @ 90 lbs. each leg

1x15 @ 100 " "

1x12 @ 110 " "

1x25 @ 70 " "


Cable pull-throughs, very wide stance -

3x20 @ 100 lbs.


Alternated the pull-throughs with light leg extensions, 3x20 @ 90 lbs. and that was it.


Feeling good considering just deadlifting a few days ago, should get to chest and upper back tomorrow!

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Too much work to get to the gym tonight, had to improvise in the warehouse -


10x10 pull-ups @ bodyweight (228.5 lbs. as of this morning)


10x25 push-ups, 5 sets narrow grip (hands 14" apart or less), 5 sets shoulder width


That was it, just working in between answering email tonight, tomorrow will be legs/lower body stuff as usual!

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Thanks, Adena and Herc!


Deadlifting today, Kirk had me back off from the wide-stance squats on Wednesdays for a bit. Now he's got me working on my weak spot for deadlifting, which is about 4" below the knee to just over the knee.


2x3 minute rounds of tire step ups to warm up


Deadlifts -

1x10 @ 135 lbs.

1x8 @ 225 lbs.

1x6 @ 315 lbs.

Added 70 lbs. of chain over the bar, which would kick in nicely just as I was about to clear the knees, making it 385 lbs. for the lockout -

3x2 with chains


Rack deadlifts from about 6" below top of the knee, olive green bands doubled over bar. Kirk set it up with 315 initially, but I chose to drop down a bit since it was a whole new feel.

1x3 @ 225 lbs. plus band

1x2 @ 275 lbs. plus band

1x1 @ 315 lbs. plus band

Failed on anoter single, the bar would move an inch, then the massive resistance of the band would rip it back down on me. Still got one with it, but it could have been better


Didn't get to do much else, just that for today, hoping to get back to lifting on Friday!

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Thanks, VLV - I'd always been curious as to how chains felt for assistance work, and it was definitely interesting (though, not nearly half as ass-kicking as the partial deadlifts with bands, those were tough as nails!)


Didn't get to lift for a few days, too tied up with projects and helping family out, but got a late night squat session on Sunday shortly before midnight -


Squats, medium stance, narrow grip to keep shoulder in place -

1x5 @ empty bar

1x5 @ 135 lbs.

1x3 @ 185

1x2 @ 225

1x1 @ 245

1x1 @ 275

1x1 @ 295

1x1 @ 315

1x1 @ 335

5x5 @ 275, 280, 285, 290, 295 lbs.

Felt good, doing better with not having my right knee cave in, so it's an improvement! Aiming to get to hitting 315 for 5s or before the end of September. Then it's back to working to get to 400+ once I've got my form back in place.


Box squats to 14" bench @ perfect parallel -

1x8 @ 275 lbs.

1x10 @ 250

1x20 @ 185


Horizontal leg press for some light wrap-up stuff -

3x20 @ 200 lbs


1-legged seated leg curls -

1x20 @ 75 lbs. each leg

1x20 @ 80 " "

1x15 @ 90 " "

1x25 @ 50 " "


That was it, good leg day in the end. Robert should be in town tomorrow, hopefully we'll get a training day in either then or Tuesday!

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Took Robert over to Wisconsin Barbell today, and I made sure that Kirk put him through the wringer before he was done (I'm sure photos will be coming soon enough!).


My session was a bit lower in volume than usual, but still was a tough workout -


Tire step-ups, 3x3 minute rounds w/ 20 crunches immediately after each round, 60 seconds rest between


Rack pulls from about 14" to lockout, done with olive green bands for added resistance

1x5 @ 135 lbs. + bands

1x4 @ 225 + bands

1x4 @ 315 + bands

2 fails @ 405 + bands, could not get into a good starting position the way that Kirk was working on me, just didn't want to budge

1x2 @ 365 + bands

1x1 @ " "

5x1 @ 315 + bands

Lots of strenuous work on the lockouts, those bands pull back HARD. 405 for a partil DL should be nothing, but with those bands adding a crapload of extra resistance, it just wasn't meant to be today.


Last thing was w/ a 30 lb. bar behind the neck doing walking lunges outdoors for about 200 feet. Light weight, but I was sucking wind and had to catch my breath about 40 feet from the end. Rested 2-3 minutes, came back, but had to rest up 3 times to get all the way. Between my tendency to fall over doing any sort of lunges plus being low on endurance for that sort of thing, I felt like it was going to kill me.


Just did a few sets of light stone loads to the lap while Robert was finishing up outside, then I shouldered the 170 lb. stone for a photo that will likely pop up here soon.


Need to rest up, should get back to training in a few days!

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Dude, I got wrecked today!


Thanks for bringing me to the gym. What an incredible experience. I would love to go back to the gym on Wed. As long as you don't mind me sleeping at the office all week, working around the clock as much as possible, I'll be around for another session.


Yes indeed...I need to get some photos posted soon. Next time we'll have to make some short video clips too!


Thank again.



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I posted a ton of photos on Facebook, some of the Bodybuilding section and here is one as well.


I look so tiny next to Ryan! I have lost a lot of muscle.....this is a reminder to get it back!



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Ah, no video from the day, Herc, but there should be more shots of training that Robert will be able to post sooner or later


Didn't get out to train until about 11 PM last night, very late but the only chance I had to get out. Upper back and some shoulder work for good measure -


1-arm rows, using EZ curl bar to allow for enough weight -

1x5 @ 100 lbs. each arm

1x5 @ 145, 155, 165, 175, 185, 195, 205 lbs. each arm

All sets very good, last one w/205 had one rep each arm that may not have been great, but I'll take it anyway


Seated overhead press lockouts in the rack, about 8" ROM from pins to full lockout -

1x5 @ 135 lbs.

1x5 @ 185

1x5 @ 225

1x5 @ 275, was feeling tougher than expected, dropped down for more reps

3x15 @ 225 lbs.

1x50 @ 135 lbs.


Standing 1-arm low cable rows -

3x20 @ 145 lbs.


That's it, kept it simple, should hopefully be in for some leg work late tonight if I can find time!

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