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


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500-550ish lb. tire flips - 3x10, covered about 80 feet each run down for 10 flips. Not too hard to flip when I get a good hand-hold, but after about 8-9 reps, I'm sucking wind big-time. Then, pulled out the bigger tire to test it, flipped it once, probably about 700-750 lbs. on that one. Not a lot harder to lift up to flipping height, except for the fact that the top height lying on its side is about 2 feet off the ground, so it's tough to get hands under it without having your chin nearly resting on top. Not going to focus on it much until July once I get to making my lighter sets to about 14-15 reps without feeling like dying. Give it a few weeks, I should get there

 

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Had a few days off earlier in the week, just was completely drained from my fast re-entry to regular training, so I waited until Friday to get back in the gym. Did some tire flips and overhead work -

 

500-550ish tire - 3x12 flips, working on increasing the number of flips to get to sets of 15. First 2 sets, not bad and no rest (but wasn't moving too quickly, either), last set did 8, rest 15 seconds, then 4 back, and had to flip a 13th time to get it upright against the building for good measure.

 

Standing overhead strict press -

1x10 @ empty bar

1x5 @ 95 lbs.

1x3 @ 135

3x10 @ 150

 

Seated partial 10" diameter log press in the rack, log started at touching top of head height, about 6-7" press to lockout -

1x10 @ empty log (75 lbs.)

1x5 @ 145 lbs.

1x10 @ 200

1x10 @ 210

1x10 @ 220

1x30 @ 145

Forgot how much it really taxes the lower back on these with the necessary lean-back with using the log, between this and the tire flips, I feel like I just finished a tough deadlift session two days later.

 

Icarian shoulder press machine -

2x25 @ 100 lbs.

 

Rested today, tradeshow tomorrow so not sure if I will get back in time, but I plan on getting in some upper back work and stone lifting as soon as I get the chance!

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Legs and upper back training last night -

 

Prowler pushes to warm up, 4 sets of 100 foot sprints w/ 50 lbs. loaded on

 

Squats to 15" box -

1x5 @ empty bar

1x3 @ 135 lbs.

1x3 @ 185

1x3 @ 225

1x1 @ 275

1x1 @ 305

1x1 @ 325

1x1 @ 355, felt pretty easy, which was nice

5x15 @ 225, rebuilding that damned endurance factor that's just starting to come around again. All sets easy as far as the legs being taxed, but those 15 rep sets left me having to gasp a few times between the last reps.

 

Pull-ups -

3x15 @ bodyweight (came in a REALLY light 231 lbs. clothed, I somehow dropped about 5 lbs. water weight in a few days without trying).

Sets done as 10 reps straight, then singles with a breath or two between each one with feet on floor but no push-off

 

Glute/ham raises -

3x20 @ bodyweight

 

Seated cable row, v-handle -

2x20 @ 180 lbs.

1x30 @ 150 lbs.

 

That was it, didn't complicate things much and still keeping it simple, should be getting some cardio work in tonight, may do some Prowler pushes and sprints while pulling a weighted sled and that should be good. Light lower back work and event training tomorrow or Thursday!

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Quick and light chest and lower back workout last night -

 

Seated safety squat bar good mornings -

2x25 @ 145 lbs.

2x20 @ 185

 

Close-grip BB bench -

1x5 @ empty bar

1x3 @ 135 lbs.

1x2 @ 185

1x1 @ 225

1x1 @ 245

1x1 @ 265, felt weak today, went lighter instead of going with heavier doubles -

4x20 @ 135

 

Rack pulls from 15", done light for easy pulling to work on endurance -

1x20 @ 225

1x20 @ 245

1x20 @ 265

1x20 @ 290

 

Flat bench machine -

2x20 @ 300

1x30 @ 200

 

That was it, just wasn't feeling it last night as I've been fighting off a bit of a summer cold, but should be back in action again as usual by tomorrow!

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Well, Adena, as fate would have it, I got super-sick just after that session, where I've spent the last 4 days lying around sweating and feeling like hell. JUST starting to feel slightly better, but probably won't train until Tuesday just to be sure I'm on the mend. Oh well, these things happen!

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Feel better big guy! I was wiped out this week too after long cross country travels and only one day off since April. Spent 14 hours in bed on Sat night

 

Hit the gym Sat and Sun and will see about tonight too.

 

Hit me up via email. I wrote you earlier.

 

Another package being shipped to you today. Bonus Vega and FOK stuff

 

Robert

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Been a stretch since updating, didn't train much for the start of summer due to being sick multiple times, excessive stress, and just plain laziniess when I had any downtime. Trying to get re-focused, not sure that I'll always be updating the log regularly, but I'll see what I can do.

 

Chest/upper back session yesterday -

 

Log bench in the bench rack (10" diameter log, starting with slight sinking into chest for total bottom position starting point) -

1x5 @ empty log (70 lbs.)

1x5 @ 140 lbs. total weight

1x5 @ 190 " "

1x3 @ 240 (wanted 5, got too confident after so much time off)

1x5 @ 220

1x5 @ 225

1x5 @ 230

 

DB row -

1x5 each [email protected] 75 lb. DB

1x5 " " @ 110

1x5 " " @ 160

1x5 " " @ 175

1x5 " " @ 180

1x5 " " @ 185

 

Close-grip flat BB bench with Slingshot to take work off chest and put bulk of focus on triceps -

3x12 @ 205 lbs. (2nd set as 11, rest 10 seconds, 1 to finish, last set as 10, rest 10 seconds, 2 to finish)

 

DB rows again -

3x12 each arm @ 160 lbs.

 

Incline JM presses in the rack (finally got an incline bench in the facility this week) -

3x20 @ 95 lbs.

 

Stone rows to chest w/ 170 lb. stone -

3x20

 

That was it, working on going back to my roots of progress some years ago with fairly simple plans. A few sets of low reps @ 5-6 per set, a few medium rep sets of 10-12, then a few high rep sets of 18-20. That, combined with eating everything not nailed down, was what took me from around 220 lbs. to 255 over only about 1.5 years, so I'll see what happens if I do it with a cleaner diet this time (not eating like a madman on my off-days as I did in the past). Aiming to get strength moving upward soon again without getting too much fat, but definitely want to see if I can hit a fairly solid 240 lb. bodyweight again next year from the current 229. Just gotta stay on track!

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Hot and way humid here again, had to adapt with lower reps to keep from getting winded on every set. I can't breathe for squat in these conditions, so I changed things up and decided to go with a "grease the groove" day, two main lifts, 2-rep sets, short rest periods -

 

500ish tire flips -

2 sets of 3 reps, fastest flips I could manage.

 

Box squats to 14" low box, just an inch below parallel -

1x10 @ empty bar

1x5 @ 135 lbs.

1x5 @ 225

24x2 @ 275, alternated with log presses below, 30 seconds rest between sets

1x12 @ 275, repped it out until I was needing more than 2-3 breaths between reps. Pondered going for 20, but didn't want to spend everything I had for the next 3-4 days, as that would have wiped me out.

 

10" log presses in rack, starting 1" below top of head -

1x5 @ 70 lb. (Empty log)

1x5 @ 160 lb.

1x2 @ 190

1x2 @ 210

1x2 @ 215

1x2 @ 220

20x2 @ 190

As noted above, alternated the doubles @ 190 with the squat doubles, short 30 second rest between sets, kept me working fairly hard without ever feeling exhausted.

 

Wrapped up with 3x20 bodyweight glute/ham raises and a few last half presses in the rack, again starting from pins @ 1" below top of head height -

1x12 @ 165

2x20 @ 135

 

That was it, finished in just a hair over an hour, hoping to get back tomorrow!

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Upper back and chest work day -

 

DB rows -

1x5 @ 80 lbs. Each arm

1x5 @ 110 ""

1x5 @ 160 ""

3x5 @ 185 ""

A bit sloppy on a few reps, just didn't feel great at the start

 

Log bench in the rack -

1x5 @ empty log (70 lbs.)

1x5 @ 160 lbs.

1x5 @ 210

3x6 @ 235, all reps starting from dead stop on chest

 

Pull-ups, varying grip each set, bodyweight 234 lbs. Due to only training in boxer shorts and shoes (gym temp. Was still 84 degrees and terribly humid) -

3x12

 

Close-grip barbell bench with Slingshot for triceps focus -

3x12 @ 210 lbs.

3x25 @ 150

 

Seated cable row, v handle -

4x20 @ 180 lbs.

 

Should get in for leg day tomorrow!

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Not to mention, a lot more physically broken down, MattSxvx!

 

Easy box squat and overhead night last night -

 

Standing strict barbell overhead press in the rack -

1x10 @ empty bar

1x5 @ 95 lbs.

1x3 @ 135

1x2 @ 165

20x2 @ 180, just hammering in tons of doubles to push the overall volume. Felt pretty good, usually after 5x5 at that weight I'm pretty fried, so this was nice.

 

Box squats to low 14" box -

1x5 @ empty bar

1x5 @ 135

1x5 @ 225

5x5 @ 285

Was not feeling like the legs were strong, so I kept it easy so that I'll be able to hit 'em harder before too long. Barely sore today, whereas when I push it hard with legs, I usually am hobbling around for the bulk of the week.

 

Glute/ham raises -

3x20 w/ 15 lb. plate held at chest

2x20 @ bodyweight

 

Standing strict wide-grip behind-the-neck presses -

1x20 @ 100 lbs.

 

That was it, hoping to get back in for some conditioning work tonight, otherwise, tomorrow will be upper back and possibly some lower back work as well!

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Trained just about midnight last night, later than I'd hoped, but got a quick session in for chest and upper back -

 

Alternated pull-ups with close-grip benching sets once the bench was warmed up -

 

Pull-ups (235 lbs. clothed) -

10x6 @ bodyweight

 

Alternated pull-up sets with close grip benching with Slingshot for assistance off chest with focus on triceps -

10x2 @ 255 lbs.

Afterward, loaded on a bit more just to test the Slingshot a bit more for going heavier -

1x1 @ 275

1x1 @ 285

1xfail @ 295, unracked it unevenly, lost it coming off the chest

 

Then, alternated sets of seated cable rows with more Slingshot close-grip benching -

1x15 @ 220 lbs.

1x15 @ 235 lbs.

1x15 @ 250 lbs. for rows,

 

3x18 @ 185 lbs. for close-grip bench

 

That was it, was just after 1 AM by this point, didn't feel like pressing things too much longer.

 

Wanted to do some event training today but am definitely run down, so I'll get it in tomorrow!

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Got some fairly "light" strongman event stuff in last night to work on my crappy conditioning again and to get re-acclimated to how things feel -

 

Prowler push to warm up -

2x150 foot pushing sprints w/50 lbs. on sled

 

500ish lb. tire flips -

2x10, definitely not feeling good on those now, weak and tired too soon, need to get more work in on that

 

Yoke walks -

2x75' walks @ 340 lbs.

2x75' walks @ 430 lbs.

2x75' walks @ 510 lbs., first set good, 2nd set I dropped the yoke about 4 times, just kept losing my breath because of bad positioning under the bar. Left knee a bit sore today, because of course, the yoke is what I first injured that knee on some 6 years ago

 

Sled drag/pull (v-handle backward pull 75', then put on IronMind harness and forward pull 75' back) -

1 set @ 250 lbs.

" " @ 320

" " @ 400

" " @ 500, that was a tough one. Originally thought I had 600 lbs. on the sled (which would have made me feel better about being so drained afterward), ego promptly put in check when I realized I forgot to put the other 100 lb. plate on there.

1 set of 250' pull @ 320 lbs. to wrap up.

 

Was originally hoping to get in one more event, but just too beaten up after that, so I'll try to get more in this weekend when I'm better recovered!

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Quick shoulder and lower back night, exhausted from doing three hours of yard work earlier but had to keep on track.

 

Alternated sets of 10" diameter log clean and strict press doubles with dead lift doubles (been too long since I have dead lifted, was time to reacquaint myself again) -

 

Log, clean first rep, two strict press reps afterward -

1x2 @ 125 lbs.

1x2 @ 145

10x2 @ 170

Presses were easy, haven't cleaned a log in ages, that was a relearning experience for sure.

 

Dead lift doubles -

1x2 @ 225

1x2 @ 275

10x2 @ 325

 

Standing strict presses in the rack -

3x12 @ 135

 

Cambered bar seated good mornings -

1x15 @ 145

1x15 @ 195

1x15 @ 235

Pretty beat by this time, called it a day, should be hitting the gym with Robert when he gets here this week!

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Hey, Robert!

 

Sorry we didn't get to train last night, but next time, it'll happen!

 

Back and chest night, didn't get in until 11:30 PM, left at 1 AM -

 

Weighted sled rows w/ V handle (start with sled in front of body, lean back slightly, row until handle hits midsection just like a cable row, step back until slack in chain is gone, repeat!)

 

1x10 @ 240

1x10 @ 285

1x10 @ 350

1x10 @ 400

1x10 @ 450

1x10 @ 500

3x10 @ 585 lbs. (couldn't get any more weight on the sled!)

1x15 @ 585

1x20 @ 585, definitely tough, needed some breaths in between reps near the end, but definitely good. Sled rows don't tax the lower back, but have a slightly shorter ROM on the row than doing them on a cable setup or with a BB/DB.

 

Close-grip barbell bench -

1x5 @ 135 lbs.

1x3 @ 185

Put on Slingshot at this point

3x10 @ 225

3x4 @ 255

3x20 @ 175

 

Inverted rows, changing grip width each set -

3x25 @ bodyweight (237 lbs. clothed tonight)

 

Band pull-aparts -

3x25

 

Left knee is swollen from the yoke walks the other day, must have stepped wrong and done a slight hyperextension (feels just like when I hyperextended doing glute/ham raises on a poor setup last year), feels tight but no pain, should be able to squat again in a few days!

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Knee was still swollen but pain-free, decided to get squat day in with overhead pressing. Used one of the other guy's wrap for the bad knee, definitely helped.

 

Standing overhead strict press -

1x8 @ empty bar

1x5 @ 115 lbs.

1x2 @ 145

1x1 @ 185

10x1 @ 200, just working on getting re-acquainted with hitting 200 lbs. Again and feeling comfortable with it

 

Squats to 15" box -

1x5 @ 135 lbs.

1x3 @ 185

1x3 @ 225

1x2 @ 275

1x1 @ 315

1x1 @ 335

1x1 @ 365

5x1 @ 335

5x3 @ 315

2x10 @ 275, didn't want to push it, stopped squats there

 

Log press in rack, presses from pins starting 2" below top of head -

3x15 @ 165 lbs.

 

That was it, just testing the knee, feels good, upper back and chest work on Sunday!

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MattSxvx - I'm hoping to eventually get some clips, I bought a Flip HD camera a while back and lost it in my house somewhere, but hopefully my fall cleanup coming soon will re-locate it again

 

Chest/triceps and upper back night tonight -

 

Pull-ups -

1x2 @ bodyweight (240 lbs. clothed)

1x2 w/30 lbs. added

1x2 w/40 lbs. added

1x2 w/50 lbs. added

1x2 w/60 lbs. added

1x2 w/70 lbs. added, a bit sloppy on both reps, but still got my chin to the bar, good enough after not going with weighted chins in some time

 

Close-grip flat BB bench -

1x5 @ 135 lbs.

1x3 @ 185

1x1 @ 225

Put on Slingshot, went for some heavier sets -

5x2 @ 275 lbs.

5x5 @ 250 lbs.

Took off Slingshot for some light high-rep triceps work -

3x20 @ 135 lbs.

 

Barbell rows -

3x10 @ 225 lbs., need to wear my belt on these, lower back feels a bit off on BB rows these days so I may as well keep it better protected until it gets stronger again

 

1-arm sled rows, trying it this way as it definitely incorporated more core work for stability -

1x20 each arm @ 200 lbs.

1x20 " " @ 250

1x20 " " 285

Really starting to like sled rows, they hit the middle back nicely and don't tax the lower back at all, felt my obliques and QL really working to keep me stable, both of which need work to get stronger again.

 

Seated 1-arm DB triceps extension -

2x30 each arm @ 25 lb. DB

 

BB shrugs -

2x50 @ 225 lbs.

 

Called it a day - I would say that things are looking great for the future with training and getting nice and strong again, but that's always the curse that I'll get hurt. So, I'll just say it was "decent" (even though it was better than decent ) and that'll do it. Lower back work coming in two days, might just do some stone lifting work then as well!

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