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

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Missed a week due to long work hours, came back and started with legs back on Sunday afternoon. Don't remember all of it, but I worked up to 5x5 @ 340 lbs. for my sets of squats, was going to bench as well but wasn't feeling it, so just did squats and some leg assistance stuff for seated leg curls, leg extensions, glute/ham raises, etc.


Got in for some upper back and shoulder work tonight -


Weighted pull-up drop sets -

1x3 @ bodyweight, 1x3 @ 45 lbs. added (warm up sets)

3 sets, starting with 3 reps @ 85 lbs. added, change weight and rest 20 seconds, 5 reps @ 45 lbs., take off all weight, rest 20 seconds, 8 bodyweight (218 clothed today) to finish

Did 1 extra set of 5 reps with 45 lbs. added and Fat Grips handles, definitely challenging to hold on!


Steel log overhead press in the rack -

1x5 @ 75 lb. empty log

1x3 @ 125 lbs.

4x8 @ 145 lbs.


Seated heavy blue band rows, changing handles each set, band tied around support pillar, braced feet on base of power rack about 9 feet away -

4x20, around 120 lbs. starting tension, about 200+ at finish on each rep


Trap Bar overhead press in the rack (saw this as a shoulder rehab movement, gave it a try)

4x15 @ 105 lbs.

Not tough to do, but takes a bit more core stability and really hits the shoulders hard, will keep these in for the month and play around with them more.


3 circuits of the following to finish the day -

Cable face pulls - 20 @ 170 lbs.

1-arm shrugs on horizontal bench press machine - 20 each arm @ 240 lbs.

Bent over rear delt DB raises - 15 @ 15 lb. DBs

Face down on 35 degree incline bench DB front raises - 15 @ 15 lbs.

Red band pull-aparts - 25


That was it, should be going in for some deadlifts and light strongman event work tomorrow before I leave town for a few days!

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Not much to share over the past month, trained a few times but missed most of 2 weeks with 12 hour work days and nothing left to train after I was done.


Plans to work back to competing again this year are on indefinite hold, life seems to be throwing lots of curves my way, just can't manage consistency to make much progress. Next month is just for fun, trying to get in the gym at least 3x/week as that's all I can hope for at this point.


Had a decent upper back day a week ago, got in for chest/legs tonight -


Squats done light -

1x5 @ 135 lbs

1x5 @ 185

10x10 @ 225, just a GVT day to do lots light reps and retool form again


Flat bench with axle -

1x5 @ 145 lbs

1x3 @ 195

1x2 @ 215

1x2 @ 235

1x1 @ 250

1x1 @ 255

1x1 @ 260

3x2 @ 235

3x2 @ 215

10x5 @ 185, quick 45 seconds between sets, just light with plenty of rep work


Glute/ham raises -

4x15 @ bodyweight

Superset with

Glute squeeze horizontal back extensions

4x20 @ bodyweight



Hanging leg raises -


Superset with

Red band triceps press downs

3x25 @ each arm


Called it a day after that, still keeping bodyweight at about 215, just haven't made any real progress or gone the other way the last 2 months from sporadic lifting and no consistency. Gotta work on that, hope to get on a better track soon.

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Few quick workouts I forgot to log this past week -


Upper back/shoulder day last Tuesday:


Barbell rows -

1x5 @ 135 lbs.

1x5 @ 185

1x5 @ 235

1x5 @ 275, 285, 295

1x12 @ 235


Overhead standing strict press with axle - first bar pressing I've done in a while, shoulder is finally feeling up to it again -

1x5@ 145 lbs

1x2 @ 165

3x2 @ 185

3x5 @ 165

1x10 @ 145

No pain, hope to get my pressing strength back up this summer


Weighted pull ups -

3x8 @ 45 lbs. Added, feet touching floor for deload for a second between each rep


DeFranco shoulder circuit w/ 45 lb plate and 25 lb DBs -

2 circuits with plate front raises, DB lateral raises and DB seated clean & press


Seated cable row w/ V handle -

3x20 @ 200 lbs.


Red band lean-away lateral raises, using broken band, one side tied to base of power rack -

2x20 each arm


Cambered bar Hise shrugs -

4x25 @ 325 lbs.


McGill curl-up holds for time -

3x30 sec.




Lower back and light chest assistance work on Thursday -


Speed deadlifts -

10x2 @ 275 lbs

Superset with

Close-grip speed bench -

10x2 @ 180 lbs

No more than 20 seconds between sets, kept it moving and got them done in 13 minutes total.


Rack pulls from 17" -

1x5 @ 315 lbs.

1x5 @ 405, 435, 455 lbs.


Close-grip bench -

3x12 @ 180 for some rep work


Drop set DB cross body hammer curls -

1x10 strict @ 50 lb DBs

1x10 strict @ 40 lb

1x10 with a bit of English @ 30 lb

1x10 strict @ 20 lbs (got light enough to not need to swing a bit on reps)

1x10 strict @ 10 lbs, slow up and down to finish


Going back in for leg day tonight!

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Leg day!


Got a new cambered squat bar at the training facility, had a go with it for squats, it was by FAR the best bar I've used for them. Perfect on the upper back and shoulders, it didn't make my right shoulder cock out abnormally as happens with a normal bar, so imdecided to test things and see how I could fare -


Squats to parallel -

1x5 @ 145 lbs (bar weighs 55 lbs empty)

1x5 @ 235

1x3 @ 285

1x1 @ 325

1x1 @ 355

Didn't want to push for a max, but felt that 400 would have been easier than ever tonight, will be testing max again in 2 weeks with this bar. Dropped weight for reps -

3x10 @ 315, felt barely tougher than the 225 did last week. Good stuff!


Moved pins up in the rack halfway between parallel and full lockout (about 16-18"), decided to do some overloaded half squats, tapping pins lightly each rep -

1x5 @ 375 lbs

1x5 @ 415

1x5 @ 465

1x20 @ 315

Will be back over 500 for reps before long!


Single leg press @ 45 degree angle -

3x20 @ 200 lbs each leg

Superset with lying leg curls

3x20 @ 120 lbs


Wrapped up with quick ab work sets -

1x20 hanging knee raises

Superset with Kneeling cable crunches for 1x20 @ 100 lbs

Superset wit ab wheel rollouts, 1x12


Soaked through 2 t-shirts in that time and was wiped out.


Upper back and shoulder work tomorrow, then eye surgery Wednesday so I'll be out until the weekend afterward. Getting in all I can before that time!

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Forgot to post a mediocre upper back/shoulder day earlier this week, but went in for deadlifts and lower back stuff tonight -


Deadlifts -

1x5 @ 135 lbs

1x5 @ 225

1x3 @ 315

3x8 @ 365

Easy sets, all were good for 10+ reps, but trying to show a bit more restraint for now to see if the reduction in volume helps my progress for the lesser beating on my body.


Changed to sumo deadlifts, felt it was time to see where I am with those -

1x1 @ 365 lbs

1x1 @ 385

1x1 @ 405, first sumo pull over 400

1x1 @ 425

So, my sumo and conventional pull are not are no longer far apart, so it's decisions, decisions now as to which one I will push harder on. I will be testing conventional max again in July, I will figure it out then.


Glute/hamstring circuit of

8 reps assisted Nordic hamstring curls using 2 red mini bands

15 reps glute/ham raise

20 reps glute squeeze lower back extensions, raising torso using only glutes as primary movers


Wrapped up with cable tower curls with rope handles, 3x10 @ 100 lbs, 3 second hold at top of each rep and called it a day.


Will be going back in for upper back and chest work again tomorrow or Sunday, then leg day after that!

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Quick upper back and light chest work on Saturday that I forgot to log until now -


Barbell rows -

1x5 @ 135 lbs.

1x5 @ 225

1x5 @ 275

1x5 @ 295

3x3 @ 315, tough as hell, lower back wasn't fully recovered, going to not do rows if I don't feel well-rested beforehand in the future.


Close-grip bench with axle, 2 second pause on chest each rep -

1x5 @ 145 lbs.

1x5 @ 195

3x6 @ 215

1x10 @ 195

Just haven't been feeling great with chest work lately, right side feels off with lat cocking out a bit again which creates a weak imbalance pressing on the right, gotta get that to a better place again soon.


Rows with 220 lb. rectangular concrete block -



DB flat bench -

3x12 @ 75 lb. DBs


1-arm rows with orange band tied to squat rack pillar and Rolling Thunder revolving thick handle -

3x20, about 40 lbs. starting tension, around 80 lbs. at full contraction each rep


Leg raises -



Called it quits after that, taking my 2nd day off to rest up a bit more, will be squatting again tomorrow!

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Leg day came late this week, just got done with it.


Squats with cambered bar -

1x10 @ empty 55 lb. Bar

1x5 @ 145

1x3 @ 225

1x2 @ 275

1x2 @ 315

3x5 @ 370

Tough, but got through them well enough.


Pause on pins squats about 2" below parallel, 2 second deload on pins each rep -

3x2 @ 325


Safety bar squats about 4" below parallel each rep -

2x10 @ 240

Turned bar around to try front squats with it a minute after 2nd set -

1x10 @ 150

Getting pretty beat up, moved to assistance stuff


Ukranian Stallions (see http://articles.elitefts.com/training-articles/duffins-special-exercises-to-maximize-glute-development, it involves boxes, bands, a kettlebell and a lot of hip thrust) -

3x20 w/ 2 red bands holding 35 lb and 30 lb kettlebell (largest we have, way too small, need much heavier)

Superset with with red band standing crunches in the power rack

3x10, wasn't prepared for how muc my abs cramped up on these, tougher than they look!


Wrapped up with some light rep work to finish.


Lying leg curls

3x25 @ 90 lbs

Superset with seated leg extensions -

3x25 @ 90 lbs


That was plenty, upper back and shoulders soon!

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Upper back and shoulder work a few days ago, nothing too noteworthy, did some dumbbell rows for the first time in ages and worked up to 3x10 @ 175 lbs. each arm without much trouble, so those barbell rows have definitely been doing well for carryover. Kept it light for overhead work as well, just some tripes @ 175 lbs. with the axle for standing presses and that was about it.


Lower back and chest work tonight -


Deadlifts -

1x5 @ 135 lbs.

1x5 @ 225

1x3 @ 275

1x2 @ 315

1x1 @ 365 (did double overhand, no hook grip, felt decent)

4x2 @ 390, pulling as fast as possible, all-out war to see how quickly I could make each rep, not too bad for it as I kept the speed up with no slowdown for every set. Changed to sumo position -

4x2 @ 390 as well, just keeping up on technique since I may well make a full change to sumo pulling this fall


Flat barbell bench press with axle -

1x5 @ 145 lbs.

2x3 @ 195

8x3 @ 220

3x8 @ 200

Still keeping light to work on technique and re-learn how to keep my shoulder in the right place on all reps, feeling better today no cocked side to throw me off


Safety Squat bar good mornnigs -

1x10 @ 150 lbs

3x15 @ 200

Just about 45 degree forward lean, hard hip/glute thrust on each rep


Incline bench press with chains (no weight on bar) -

1x12 @ bar + 100 lbs. chains (about 90 lbs. deloaded on chest, about 145 at lockout)

1x5 @ bar + 160 lbs. chains (about 110 lbs. deloaded on chest, about 200ish at lockout)

3x10 @ bar + 100 lbs. chains, close grip with pause on chest each rep


Dimel deadlifts with band wrapped over bar -

3x25 @ 75 lbs. plus red band


Wrapped up with a circuit of 3 sets of the following:

Glute/ham raises - 15 reps, straight to

Glute squeeze 90 degree back raises with red band looped over neck, 15 reps with 1 second squeeze at top, straight to

Shurgs on flat bench machine - 50 reps @ full stack, straight to

Standing crunches w/ 2 red bands, 20 reps

Rest 1 minute between sets and repeat.


Wiped out afterward, tomorrow is rest, upper back work again Tuesday!

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