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


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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!

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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!

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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!

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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!

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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!

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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!

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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.

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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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!

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  • 3 weeks later...

Been away for a bit, life has been a bit rough lately for people/animals I care for/about, so I lost a few weeks of training due to various situations. Got back in two nights ago for upper back and shoulder work -

 

Pull-ups -

1x5 @ bodyweight (217 clothed)

5x5 @ 45 lbs. added, dead hang all reps for 2 seconds at bottom

 

Axle clean and press (clean once, press all reps) -

1x10 @ empty axle

1x5 @ 145 lbs.

1x5, 6, 7, 8, 7, 6, 5 @ 170 lbs.

 

Barbell rows with axle -

3x10 @ 225 lbs.

 

Incline bench with axle, 1 second pause on chest all reps -

3x6 @ 165 lbs.

 

Face down on 30 degree incline bench DB rows, both arms same time -

3x15 @ 80 lb. DBs

Superset with band pull-aparts, 3x20

 

Keeping it simple and a bit lighter for a while, stress levels off the charts and not eating enough, gotta find my balance again and get things in place soon.

 

Squatting tonight, maybe some chest work if I feel like throwing it in!

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Legs and chest last night -

 

Barbell flat benching with axle -

1x5 @ empty axle

1x5 @ 145 lbs.

1x3 @ 195

5x5 @ 220

3x8 @ 200

 

Squats to just below parallel, high volume to get form back after a few weeks off -

1x5 @ 135

1x5 @ 185

10x10 @ 225, just lots and lots of light rep work

 

Incline bench with axle -

1x10 @ 150

1x15 @ 125

1x20 @ 105

 

Wrapped up with 3 circuits of the following:

Lying leg curls, 15 @ 150 lbs.

Incline DB flyes, 25 @ 25 lbs.

Hanging knee raises, 15 reps

 

That was it, keeping simple for now, but might try something like The Cube program in a few weeks if I can get things together again!

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Felt good for the first time in weeks, had to get back in the gym and make use of it!

 

Rows with 10" diameter steel log -

1x5 @ 75 lb empty log

1x5 @ 125 lbs

1x5 @ 175

1x8 @ 235

1x8 @ 250

1x8 @ 265

1x8 @ 280

1x20 @ 185

Felt great with these tonight, quite happy with how it ended up

 

Tire flips, 650 lb tire -

2x8

 

V-handle rows with thick Elite FTS black band -

4x20, tension about 130 lbs at start, about 180 at finish of pull

Superset with cable face pulls, 4x20 @ 140 lbs

 

Stone loads to 4' tall platform, chalk only -

3x10 @ 170 lb stone, superset with band pull-aparts, 3x20

 

Definitely a nice day of training, but I already feel sore as hell only 4 hours later, tomorrow ought to be fun!

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Lower and middle back work tonight -

 

Deadlifts off 5" blocks, bar just barely scraping the tops of my shoes -

1x5 @ 135 lbs

1x5 @ 225

1x5 @ 315

5x5 @ 370

Tough, especially on the first rep, will be throwing these in from time to time

 

Rack deadlifts from 16", about 4" below the top of the knee -

1x2 @ 225 lbs

1x2 @ 315

1x2 @ 405

1x1 @ 445

1xfail @ 500, bar moved a bit but got dizzy and stopped there, too much caffeine today

 

Safety squat thoracic good mornings (rather than pus hips back, more focus on rounding the upper back and then extending to flat back upright position)

2x25 @ 150 lbs, done standing

2x25 @ 150 lbs, done seated

 

Cable face pulls with 5 second hold at end of pull -

3x10 @ 150 lbs.

 

Front squat holds (rack bar in front squat position, walk out from pins, hold for time and re-rack) -

1x15 seconds @ 315 lbs

1x15 seconds @ 335

1x15 seconds @ 375

1x15 seconds @ 400

 

Called it a day after that, should be doing shoulders and upper back soon!

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Had a mediocre upper back and shoulder workout a few days ago, didn't log, but only eventful thing was trying Landmine 1-arm overhead presses, worked up to 145x5 per arm(125 + estimated 20 lbs. of bar weight in hand), but that was about it, took the day pretty easy aside from that.

 

Legs and chest for a pretty simple "get my ass back in gear" session last night, lots of sets, lower reps, medium weight, just hammering things home again to get back in the groove -

 

Dumbbell flat bench press -

1x5 @ 50 lb DBs

1x5 @ 75s

10x5 @ 100s

 

Alternated with barbell squats to parallel -

1x5 @ empty bar

1x5 @ 135 lbs.

1x5 @ 225

1x2 @ 275

10x5 @ 315

Felt easy enough, just keeping up with the squats again after the layoff for a bit

 

Also, did 5x20 band pull-aparts between the alternating squat/bench sets as well for good measure.

 

Close-grip flat barbell bench press -

2x20 @ 135 lbs.

 

Lying down plate-loaded leg curls -

2x20 @ 130 lbs.

 

Hanging knee raises -

2x20

 

Wrapped up with something different, heard of some Westside trainees who do hip belt squat walks for some added lower body stability work, basically, attach the hip squat belt to the EZ curl bar, squat it up about 6-8", then talk a walk with it. Definitely hits the glutes, abductors/adductors and lots of small musculature with it, did a 200 ft. walk with 220 lbs. and 150 feet with 290 lbs. before the belt kept slipping off, need to re-thread the whole thing again to keep it solid for next time.

 

Will be doing some upper back and event work tomorrow or Wednesday, getting in some tire flips, sled drags and stone work whenever I get back in again. Weight is officially down to 211 and holding now, feels weird to be this "small" but fat loss is still going slow but steady so it's moving in the right direction. A few more months of clean eating and then it'll be time for putting on some quality mass again in the winter!

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Shoulder and deadlift work tonight -

 

Axle power clean and press (clean once, press all reps)

1x5 @ 145 lbs.

1x3 @ 165

1x2 @ 185

1x4 @ 200

1x3 @ 205

1x2 @ 210

Missed the clean on 215, stopped going up there, just did 2x5 @ 175 practicing power jerk technique and that was it for overhead today.

 

Deadlifts -

1x5 @ 135 lbs.

1x5 @ 225

1x3 @ 275

1x3 @ 315

1x2 @ 365

3x8 @ 405

 

Circuits of thoracic-focus safety squat good mornings alternated with ab work -

3x30 @ 145 for the GMs

1x20 ab wheel roll outs, 1x30 kneeling cable crunches @ 130 lbs., 1x25 hanging knee raises

 

Done, in and out fast, upper back and event stuff in a day or two as soon as life slows down a bit!

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Upper back and event work today.

 

Wide grip pull-ups -

3x8 @ bodyweight

After each set of 8, I'd chalk up and do 12 barbell rows with the axle @ 225 lbs with about 20 seconds between the change, then 2 minutes rest between sets

 

Prowler rows out it the parking lot -

2x25 @ 525 lb loaded Prowler, one set with V handle, one with short straight triceps pressdown bar

 

650 lb tire flips -

1x10

1x12

Took my time after about 6 flips on each set, resting up to 10 seconds between flips as needed

 

TRX style inverted rows -

3x25 @ bodywieght, circuit with

3x20 band pull-a parts, with

3x25 overhead axle shrugs in the power rack @ 235 lbs., rest 90 seconds and repeat

 

Wrapped up by dragging the 525 lb sled back to the facility for 150 feet with the Ironmind pulling harness, and I was wiped out.

 

Tomorrow is rest, then legs on Monday or Tuesday!

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Forgot to log a leg session a few days ago, just did a fairly easy 350 for 5x5 squat session along with some mediocre benching (already forgot what it was) and that was it.

 

Some upper back and other stuff today -

 

10" diameter steel log rows -

1x5 @ 125 lbs.

1x5 @ 175

1x12 @ 225

1x12 @ 235

1x12 @ 245

1x12 @ 255, did 10, had to catch my breath for 10 seconds, 2 reps to finish

 

650 lb. tire flips -

2x10, 1x12 (last set, had to flip a few uphill back to the starting point, not fun for how tired I was)

 

Weighted ultra-wide grip pull-ups -

4x8 @ 30 lbs. added on

 

Wanted to do some stone lifting, but was getting burned out fast at this point, so changed plans a bit -

 

Circuit of v-handle rows with black thick bank tied to top of squat rack (about 110 lbs. at start, about 170 lbs. tension at finish of each pull)

3x25, would do one set, then over to...

 

Cable face pulls w/ 3 second hold and squeeze at top of rep -

3x12 @ 150 lbs., then over to

 

Red band pull-aparts, 3x25

 

Rest only 60 seconds between circuits. Then it was a last superset for 2 rounds with

 

Hangling knee raises from pull-up bar, 2x25 superset with

10" steel log curls (75 lbs), 2x20

 

Called it a day at that point, will be getting back in for some overhead work and deadlifts on Tuesday!

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Mr. Consistency keeps after it!

 

Great stuff, Ryan.

 

Nice work with the circuits too. I've been doing some circuit training lately, including with barbells and dumbbells in addition to jump rope, getting a mix of anaerobic and aerobic training in.

 

Keep after it. Have a great one!

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