ryan b. training log

training went well today.
had a bit of an “energy” drink and it was a nice boost.

set a few PRs, as usual

FRI 1/15/04 MAX EFFORT SQUAT/DEAD

GPP:tire sled + 35lbs. x100,x100

Straight Weight Squats, no box:

55x6,105x6,145x5,195x3,225x3,
30-45 Second rest between following sets
285x1 PR (265xwas my old PR)
285X1
305x1 PR
305x1 PR
285x1
285x1
285x1
285x2 Minimax PR
285x1

SUMO DEADS OFF 3.5" BLOCKS:
385X1
385X1
405X1
405X1
425X1 PR OFF BLOCKS (not a true max)
425X1

MANTA RAY ASS TO GRASS NARROW SQUATS:
135x10
135x10
135x10
135x10

GLUT/HAM
Body weight x10
" " x10

workout felt great and i felt like i had alot left but backed off intentionally, just in case…

Big M, thanks for the PM. things are lookin good! i know im well over 315 on my squats(my most difficult lift) now, which is great! ill break my old PR soon (365).

Weights continue to move up every workout and im setting PRs and mini-maxes every workout. cool!!!

AXE HIGH!!!
body weight was 202 today.

I agree with big martins last post. you answered my query.

1/18/04

MAX EFFORT BENCH PRESS.

GPP: empty tire sled x100yds fly/ext/rot
20 pushups
10 chins

2 Board press:
barx6
95x5
135x5
185x3
225x3
255x1
275x1
305x1
325x1 PR
335 failed
315x1
315x1
315x1

1 Arm barbell overhead press
65x8/x8 (right then left)
75x8/x8
75x8/x8

Wide grip chins:
body weight (200lbs)x10
bodyweight + dumbell on chain belt:
+30x3
+50x3
+70x3
body weight only , alternate wide/close:
x5
x5
x5
x5
x5
x5
x5

on all of these chinning movements im leaning back pretty far. pulling my sternum/upper stomach to the bar.

usually do rotator work but trying to keep workouts at an hour or less.

ill do rotator work tonight as an extra exercise.

it was a good day. i could have got the 335 but i lost it out of the groove (again) right at the bottom. the 325 went up strong though.

the 3 sets of chins with the 70lb dumbell was a good PR as well (my best ever, 1 year ago, was 3 sets of 3 with a hundred pound dumbell…)

MONDAY 01/19/04
DE SQUAT/DEAD

GPP:lunges by 100yds
45lb tire sled x100,x100(backward)
green band gms:x10,x10,x10
side bends 45x10,x10,x10

Wide stance box squat 2" below paral.:
+green bands
barx2,65x2,105x2,125x2
125x2 for 10sets

these went awesome! i think i just discovered HOW TO SQUAT. sitting way back and using alot of hip.

CONVENTIONAL DEADS:
3" BOX : 335x1
335x1
405x1
405x1
off floor405x1
405x1
335x1
335x1

GLUTE HAM RAISE
blue band x10
x10
x10
bodyweightx10
x10

total workout time 55min.

lots of rest between squats and dead workout (10 min)
3 minute rests between glute ham.
takin it easy today.

as i said above the squats went AWESOME. my training partner, Steve, gave me some pointers last week and i put em to use today. here come the squats baby!!! look out big steve!!!
seriously, when i started really squating correctly today (on my 3rd set of speed squats)-- the weight felt 25% lighter. very excited about this…

bicep tendonitis or some shit in my left elbow joint/ very upper forearm. feels like brachioradialis or something deeper. a tight wrist wrap and neoprene elbow brace really helped. also wrapping my upper forearm. i think BM just wrote something about this in his training log. going to check it out now. am icing and taking some ibuprofen. any other tips. i definitely did it last DE bench day. i should have warmed up more?

Hey Ryan, how do you like using the sled? I’d like to build one myself. What exactly are you using it for? From the looks of your log, I’d guess you’re using it mostly as a warmup? I wanted to use it for a combination recovery/increase work capacity.

I got thinking about it when I read your discussion about volume. I’ve been using Westside for six months, and in that time, I’ve experimented with volume a lot, in both hypo and hypercaloric states, and I just respond better to higher volume. Not quite as much as you, but pretty high. It never ceases to amaze me, on ME squat days, I’m still sore in the hams/glutes/erectors from DE squat day, and quads/upper back from DE bench, and I still go in and blast up a PR. WTF? HAHA…

Something tells me though, as I get stronger, I probably wont be able to handle it, unless I increase my work capacity…gotta get workin on that sled…

Thanks for takin the time to post this log, BTW,
Ryan

Hey Ryan,
I don’t mean to speak for Ryan B. but we do train together and we do use the tire sled i have to drag forntwards and backwards to warm up quads,hamstrings,hips,glutes and calves usually 200ft.each way with 25 to 45lbs.inside the tire.Doesn’t sound like alot but the friction of the tire on the asphalt makes it a lot harder than if the weight was on a metal sled.I have at times dragged 10min.each way for gpp work with a 45lb.plate on top.The sled can kick your ass or be a great recovery tool.I think anothher guy on the site asked how to make a tire sled if your intrested.They are real inexpensive to make yourself.Sorry
Ryan B. didn’t mean to butt in on your log but was just surfing through and and decided to answer.Thanks today for the motivation on the D.L.s.

yeah, the tire sled is definitely the shit! personally, i would never spend the money on a regular metal sled.
steve, no way youre butting in bro. thats what the log is for , right. we need to take some pics of “old school barbell club” to make these guys jealous:)
seriously guys, steves garage gym is the coolest fuckin place you could ever want to train in. …even when hes blasting bag-pipe music to get pumped for his ME deads.
see ya wednesday big steve!

AXE HIGH!!!

1/21/04 wed

DYNAMIC BENCH DAY

GPP:emptytire sled x200’ flys,ext,rotat.
chins x10
pushupsx20

Speed bench with chains
barx10,bar+40,x6,bar+80x6,bar+105x6
65+105x6,95+105x3,115+105x3

135+105x3
x3
x3

x3
x3
x3

x3
x3
x3

1-arm barbell press:
75x5/x5, 5 sets of 5

WIDE GRIP explosive chins:
bodyweight x4,x4,x4,x4,x4

D.B. ROWS:
90X8,X8 3SETS OF 8
Green band pushups 3 sets of 8

supersetted rows and pushups.

External rotators:
purple band rev flys x8 x 8 x8
kneeling cable:40lbs x4, x4,x4

finished workout in 1hr.

left forearm/elbow felt better. i tightly wrapped my wrist and forearm below the elbow and put a neoprene support over my elbow. iced when i got home.

good workout!

1/21/04 wed

EXTRA WORKOUT

thought id start posting these as well.

7:30pm(main workouts are at 10am)

lunges: 50 yds

20minute walk/sprints:

i did 10, 40-70 yd sprints. waving intensity between 65 and 100% intensity (2 at 100%)

Core work: ab wheel to full extension on knees 5 sets of 5

stretched for 20 minutes afterwards

legs were a bit tight from DE squats but felt great afterwards. cool.

1/23/04 friday

MAX EFFORT SQUAT/DEAD

gpp: 45lbtire sled x200’,x200’
lungesx100’

STRAIGHT WEIGHT SQUAT (NO BOX)

bar(55)x10
75x8
145x6
195x5
235x3
275x2
195x8
195x7
185x8
185x8
165x6

Glute/Ham :
bodyweight–9sets of 6

i was still tight from my huge day of DE work. back still a little fatigued also. i thought id try no-box straightweight again–i dont like it.BOX SQUATS RULE. anyway i just wanted to work my form, hence the st/wt and no box. i could tell i was pretty fried as 275 felt heavy as hell, so i decided to just hit volume and not worry about pounding out the heavy reps. good workout–a good learning experience!

1/25/04 sunday
MAX EFFORT BENCH

GPP:empty tire sled x200’ flys,ext, rot.
pushups x30
chins x10

carpet press- 3sec+pause when bar rested on my chest. these were tough. i think they will help a lot.

barx20,65x10,95x6,135x2,155x3,225x3
245x3
265x2
275x2
295x1
305x1
315x failed
285x1

1 ARM BARBELL PRESS
65x6/x6, 65x6/x6
75x5/x5, 75x5/x5, 75x5/x5
my current max is around 105.

Bodyweight chins–alternating wide/narrow
x8
x8
x5
x5
x5

trying to go easy on volume this week so i quit my workout. i felt like i had a lot left. just thinking ahead and seeing how things go.

1/26/04 MONDAY
DE SQUAT DEAD

GPP/WARM UP: 45#TIRE SLED draggin sled by rope handles x200’ forward, x200’backwards

lungesx200’

snatches 95x5,95x3,135x2,155x2

green band gms x10,x10,x10 SUPER SETTED W/
side bends 45 x10 x10 x10

WIDE STANCE -1"PARALLEL BX SQUAT
GREEN BANDS
barx6,75x6,75x3,95x3,115x2
125x2
125x2
105x2

125x2
125x2
105x2

105x2
125x2
125x2

CONVENTIONAL DEADS OFF FLOOR
reset between reps

135x3,245x3,315x2,365x2,405x2,465x1,425x1
the 465 was good and strong. my PR IS 475. I KNOW IM GOOD FOR ALOT MORE. IM GUESSING AROUND 500 (SUMOS PROBABLY 530). I DIDNT WANT TO OVERDO THINGS SO I QUIT WHILE I WAS AHEAD.

BODYWEIGHT SQUATS–2 MINUTES

45# TIRE SLED WITH FAT 2.5" FAT BAR
X200’FORWARD
X200’SIDE STEP L/R
X200’BACKWARD
X200’FORWARD/BACK (100EACH)

OVERALL GOOD WORKOUT. FELT VERY STRONG ON DEADS DESPITE MY BACK BEING SOMEWHAT TIGHT AT BEGINNING OF WORKOUT.

1/27/04 tue evening

EXTRA WORKOUT

SPRINT WORK

9X80-150DYDS @70-85% INTENSITY
1X50 100%
20 MINUTES
THEN,
STRETCH 15 MINUTES

1/28/04 WED

DYNAMIC BENCH

GPP: empty tire sled x200’

pushups x30
chins x10

STRAIGHT WEIGHT SPEED BENCH
BARX20,65X10,95X6,115X6,135X3,165X3
205X3
205X3
205X3

195X3
195X3
195X3

205X3
205X3
205X3

1 ARM STANDING BARBELL OVERHEAD PRESS

65X2/X2
85X2/X2
85X1/X1
95X1/X1
105X1/FAILED ON LEFT, FOREARM HURT SO I BACKED OFF. PR
85X2/X2

SUPER CHIN (WIDE GRIP. ALTERNATING PULLING/TOUCHING CHIN TO RIGHT WRIST THEN LEFT, 4 REPS OF THIS…RIGHT LEFT RIGHT LEFT, THEN A CHIN TO THE MIDDLE WITH A 3 SECOND ISO HOLD AT TOP)
BODY WEIGHT:
L/R/L/R/M+3 SEC. ISO@TOP
L/R/L/R/M+3 SEC. ISO
L/R/L/R/M+3 SEC. ISO

FLAT BENCH DUMBELL PRESS-ELBOWS MED–NOT TIGHTLY TUCKED.
SUPERSETTED WITH DB. ROWS
BENCH 90X12,90X12
ROWS 90X12,90X12

EXTERNAL ROTATOR WORK. LOW REPS HIGH WEIGHT. 4 SETS OF 3.

good workout. forearm(brachioradialis i think–still not sure–might be more than just that)hurts at tie-in just past elbow on upper forearm. only hurts on explosive work, not heavy work. icing helps alot. wrapping it as well. might ease up on dynamic work next week to give it a chance to heal. its not getting worse, maybe slightly better but i dont want to fuck myself up.

PR on 1 arm presses. tied my all time best PR. probably could have beat it…
the overhead presses really blast my tris and shoulders–theyre also killer core work.