Serious Business

[Clorinator]

So, since some of my training partners keep their journals here, I decided I would follow suit. I'm a 198er, and have only pulled in competition. I'm looking to get my feet wet in a full meet in the next couple of months.

Monday, December 14

Paused Flat DB Bench
25x15
50x5
75x5
100x3
120x6, 4 sets

Paused Incline DB Bench
100x8, 4 sets

Incline Fly
35x10, 4 sets

Lateral Raise
25x10, 4 sets

Troponin Tri Ext
75x20, 3 sets

Tuesday, December 15

4" Deficit Speed Pull
135x3
225x2
315x1, 3 sets
365x1, 3 sets
405x1, 3 sets

GM
barx5
135x5
185x5
225x5, 3 sets

Leg Press (toes pointed in)
3ppsx10
4x10
5x10
6x10

Wide Chins
bw+52.5x5 (too heavy)
+35x5, 2 sets (add 2.5s each week from here)

Upright Row
115x8, 3 sets

Incline DB Curl
40x8, 3 sets

Hyper
bw+2lightsx10, 2 sets

[akwcu]

serious business

[Clorinator]

Thursday, Dec. 17

Bench
135x4
185x3
225x2
275x1
315x1
335x1
350x0 (missed above halfway, lost all tightness on handoff)
350x0 (ran into rack at the top. had I set up an inch further out it was mine)
315x2
2 Board CG
225x5
275x8
Remove board, reg grip
225x15

Lockout is not my strong point, but tendinitis in my left elbow is hurting me significantly. No more extensions, no more dips.

DB Row
60x25, 2 sets

Band Pullapart
Minix25, 2 sets

[Clorinator]

Friday, December 18

Hammer Curl
25x10
35x10
45x10
50x10
55x10
60x10
40x15, 2 sets

Facepull
50x15
60x15, 2 sets
70x15, 2 sets

Saturday

Snowed in, couldn't make sq/dl day. Did some band pullaparts, upright rows, and facepulls due to boredom.

Sunday, December 20

Block Pull (weight sitting on 3.5" boxes)
135x4
225x2
315x1
405x1
495x1
555x1
585x1
605x1
This height hits the weak area in my pull well, I should probably do them every few weeks at the least.

Leg Press
3ppsx20, 4 sets

Chest Supported DB Row
25x25, 2 sets

[Clorinator]

Monday, Dec. 21

Paused DB Bench
25x15
50x7
75x6
100x3
122.5x6, 3 sets
122.5x7

Paused Incline DB Bench
102.5x8, 4 sets

DB Military
35+minibandx10, 3 sets

Incline Fly
35x11, 4 sets

Lateral Raise
25x11, 4 sets

[Clorinator]

Tuesday, Dec. 22

- Lower back was still smoked from Sunday, so I took it easy. No belt today.

Speed DL
135x3
225x2
315x1, 10 sets

Low Box vs. Doubled Minis
barx5
135x5
185x3
225x3, 3 sets (fast, but my low back was pretty fried by the end of these

Leg Press
4ppsx10
5x10
6x10
7x10
4x20

Wide Pullup
x5
+37.5x5, 3 sets

Inc. DB Curl
40x9, 3 sets

MM Pullapart
x12, 5 sets

[t gale]

Hey good work buddy. Glad to see you join the board. When's your first full meet? any planned yet?

[Clorinator]

Hey good work buddy. Glad to see you join the board. When's your first full meet? any planned yet?

Thanks big T, glad to be here. I think I'm supposed to compete in February, but if it were up to me I'd keep putting it off.

Thursday, Dec. 24

Bench
barx15
(add miniband under bench and around each collar)
barx5
95x5
135x5
185x3
225x1
275x1
295x1
305x1
315x1
320x.999 (racked right side, missed left upright)
(bands off)
275x6

I'm sick of the benches at the commercial gym I lift at. The one piece benches are too low to the ground, so I grabbed a higher free standing bench and threw it in the power cage. The hook positions were either way too low or just a tad too high to get tight under the bar before liftoff. I'm going to build blocks to put under the legs of the unibody bench to get it raised up to standard height. The lack of tightness today may or may not have made the difference in my missed lift.

Standing MP
barx5
95x5
130x5
150x5
170x11

Standing KB Press
52x20

[t gale]

Awesome work. 320 bench then mp is crazy my shoulders would hate me. looking strong though. i guess shoulders are healed now's time for your bench to shot up. good luck. happy holidays. see you jan 2.

[Clorinator]

Awesome work. 320 bench then mp is crazy my shoulders would hate me. looking strong though. i guess shoulders are healed now's time for your bench to shot up. good luck. happy holidays. see you jan 2.

Thanks Timbo, same to you. I'll definitely see you next Sat.

Saturday, Dec. 26

Maxing squat on 3 hours of sleep = not a good idea.

Squat
barx 5
145x5
235x3
285x2
325x1
375x1
415x1
435x1
455x1
(wraps on)
475x1
505x0 (failed midway up)

Sumo Pull, weight on 4.5" blocks
225x1
315x1
405x1
495x1
545x1
585x1
635x0 (hand opened up when I hit my quad)

GHR
bw+2mbx8, 3 sets

Hammer Curl
50x10
60x10
50x12
35x13

Hanging Abs, Pullaparts

[Coke]

Super session overall, especially off only a few hours sleep.

[Clorinator]

Super session overall, especially off only a few hours sleep.

Thanks. Maybe I should go lighter next time when conditions aren't optimal.


Monday, Dec. 28

Paused DB Bench
25x15
50x9
75x6
100x6
125x6, 3 sets
125x7

Paused Incline DB Bench
102.5x8, 4 sets

Standing DB MP
35+minibandx10, 4 sets

Incline Fly
35x12, 4 sets

Lateral Raise
25x12, 4 sets

[Coke]

Fine push day bro.

[Clorinator]

Tuesday, Dec. 29

Speed DL against quad minis
barx3
135x3
225x2
275x1
315x1, 5 sets
these were all fast, but smoked my back pretty well.

Leg Press
3ppsx20
4x20
5x20

Pullups
bwx5
+40x5, 3 sets
need to switch to chins, I don't like the tension that this is putting on my elbow.

Incline DB Curl
40x10, 3 sets

[Clorinator]

Thursday, Dec. 31

Floor Press
barx15
135x3
185x3
225x3
275x3
285x3
295x3
305x3
275x5

2 Board
225x10
275x9

Standing MP
barx8
140x5
160x3
180x8

Standing MP DB
70x8, 3 sets

Row
70x20, 2 sets

[Coke]

Looks good for both days dude...Have a happy new year in 2010.

[Clorinator]

Thanks Cocoa, same to you.

Saturday, Jan. 2

SSB Speed Box Squat
barx8
155x4?
245x2
295x2
335x2, 4 sets
385x2, 2 sets (these weren't that speedy)
335x9

2" Deficit DL
225x1
315x1
405x1
455x1
495x1
545x1
585x1 (might have had 605 in me here, good stopping point)

GHR
bw+2minibandx9, 3 sets

Cross Body Hammer Curl
40x12
50x12, 2 sets

[Clorinator]

Monday, Jan. 4

Paused DB Bench
25x15
50x9
75x6
95x6
110x3
127.5x6, 2 sets (the 7.5 added plate weight was awkward because I forgot my minibands and had to use a pair of purples, which made it far too hard to get a good grip on the dumbbell handle. after being annoyed with this I decided to go up to the 130s so I wouldn't need the band)
130x6
130x5 (I think that I burned myself working extra hard on the early sets. should have been more than strong enough to get the 6)

Paused Incline DB+band (hammer grip at bottom, extending to standard grip at top)
75+purple around backx8, 4 sets

Incline Fly
40x8, 4 sets

Lateral Raise
30x8, 4 sets

So, since today was supposed to be 127.5x6 for 4 sets, I think I'll just go with 130x6 for 4 sets next week. Ordinarily I would change the set/rep scheme after failure in a linear progression scheme, but I don't think this was really a strength issue.

[Coke]

Props on the efforts man.

[Clorinator]

Tuesday, Jan. 5

Speed DL
135x3
225x2
315x1, 5 sets
365x1, 5 sets

Leg Press
4ppsx15, 3 sets

Chins
bwx5
+45x5, 3 sets

Incline DB Curl
40x10, 2 sets

Thursday, Jan. 7

Bench
barx5
135x3
185x3
225x2
275x1
315x1
325x1
335x1
345xmiss at top
315x2
315x2
275x6

CSR
45x8
90x8
135x8, 2 sets

Standing MP
barx5
150x5
170x3
190x8

Upright Row
95x8
115x8
135x8

DB Row
80x20, 2 sets

So this left tricep/elbow issue is flaring up again. Inflammation is getting bad enough to where locking out hurts, and I can't drive through weights like I should. I'll probably need to take at least 2 weeks off of pressing, maybe 2 weeks off of upper body entirely.

[Coke]

So this left tricep/elbow issue is flaring up again. Inflammation is getting bad enough to where locking out hurts, and I can't drive through weights like I should. I'll probably need to take at least 2 weeks off of pressing, maybe 2 weeks off of upper body entirely.

Get ahold of some glucosamine/chondroitin tablets, they worked well for me when I had them problems a couple of years back...took about a couple of weeks to take affect. It may not be necessary to take off completely, just go lighter and avoid the movements that hurt the elbow the most.

[akwcu]

u look good sumo man keep working it

[t gale]

Hey Ryan looked good yesterday. Squat is looking good and pull is strong as usual.

[Clorinator]

Get ahold of some glucosamine/chondroitin tablets, they worked well for me when I had them problems a couple of years back...took about a couple of weeks to take affect. It may not be necessary to take off completely, just go lighter and avoid the movements that hurt the elbow the most.

Thanks for the suggestion. I've had limited success with glucosamine/chondroitin in the past, but I'm not opposed to giving it another try.


u look good sumo man keep working it

Thanks Adam, I like throwing it in there every now and again. It does seem to be helping.


Hey Ryan looked good yesterday. Squat is looking good and pull is strong as usual.

Thanks Tim.


Saturday, Jan. 9

Speed SSB Box Squat (against choked purple bands)
65x5
155x3
205x3
245x3
295x3, 2 sets
335x3, 5 sets
385x1, 2 sets
245x12

Sumo Rack Pull (mid shin, against chains, not sure of how much chain weight)
225x1
315x1
405x1
495x1

Standing Abs
90x12, 4 sets

Hammer Curl
50x12, 4 sets

Face Pull
60x12
70x12, 2 sets
80x12, 2 sets

[Clorinator]

Monday, Jan. 11

No pressing today, resting the elbow.

Incline DB Fly
20x8
40x8
50x8
55x8
60x8
65x8
70x8

Lateral Raise
30x9, 4 sets

CSR
45x8
90x8
135x8
160x8
160x8

Upright Row
95x8
115x8, 2 sets
135x8

Rear Delt Raise
20x10, 5 sets

Wrist Curl
135x10, 4 sets
95x15

Rotator

[Coke]

Solid numbers bro, keep it up.

[Clorinator]

Thanks Cocoa, gotta stay healthy.

Tuesday, Jan. 12

Speed DL
135x3
225x1, 3 sets
315x1, 5 sets
365x1, 4 sets
415x1

GM
135x5, 3 sets

Chins
x5
+47.5x5, 3 sets

Incline DB Curl
40x10, 3 sets

Facepull
70x15
80x15
90x15
100x15

Moving forward, I need to establish a basic template for what I will be doing that keeps training economy in mind. Might get back to pressing on thursday (nothing all out), and I need to have things figured out by then. Need more upper back, so CSR, facepull at least 2x weekly. No more upright rows, as my left shoulder is bitching at me today after having done them yesterday. Gotta figure out how to fit shrugs in.

[Clorinator]

Thursday, Jan. 14

Bench
barx10, 2 sets
95x5
135x3
185x2
225x1, 2 sets
260x6
275x5, 2 sets
285x4, 2 sets

Standing MP (deload)
barx8
95x5
145x5, 3 sets

Incline Fly
40x10, 3 sets

CSR
90x10
115x10
135x10

Shrug
225x12
275x12
325x12

Facepull
100x12, 4 sets

[akwcu]

u feelin ready for the meet?

[Clorinator]

Not at all. My head isn't in the right place.

[Clorinator]

Saturday, Jan. 16

Squat
barx5
145x3
195x3
255x2
305x2
345x1
395x1
435x1
455x1

Deads (vs doubled monster minis)
225x1
315x1
365x1
405x1
455x1

GHR
+minix10, 3 sets

Standing Abs
90x12, 3 sets

Hammer Curl
50x15, 2 sets
35x10/25x10 (dropset)

Yawn.

[Coke]

Great job with the squats and deads, like the benching as well.

[Clorinator]

Thanks cocoa.

Monday, Jan. 18

Bench
barx10, 2 sets
95x5
135x3
185x2
225x1
255x1
285x3, 2 sets
310x2, 2 sets

Paused Flat DB + Purple Band (behind back)
100x5, 3 sets

Paused Incline DB + Green Band (behind back)
60x6, 3 sets

CSR
45x6
90x6
135x6
145x6
155x6

Facepull
110x12, 5 sets

[t gale]

Nice benching man. guess shoulder is feeling better. You looked strong on saturday too. Was 455 a pr or how close was it?

[Clorinator]

Catching up -- I've increased my upper back work, been icing my elbow regularly. I seem to be progressing well. I need to work on my core, as it seems to give me problems squatting. Starting next week:

+ gms, weighted/band resisted decline situps, barbell curl
- hanging leg raise, incline db curl

Monday, Feb 1

Paused DB Bench (purple around back)
100x6, 3 sets

Paused Incline DB Bench (green around back)
75x6, 2 sets
(band off)75x11

Chins
bwx6
+30x6
+50x6

CSR
2px12, 4 sets

Face Pull
100x15, 5 sets

Tuesday, Feb. 2

Leg Press, 1 leg
2ppsx12, 2 sets

Hanging Leg Raise/Hyper SS
x12/x12, 2 sets

Incline DB Curl
45x9, 2 sets

Thursday, Feb 4

Bench
barx10, 2 sets
95x8
135x5
185x3
225x1
255x1
280x5, 2 sets
300x3, 2 sets
305x4

Strict MP
barx5
105x5
155x5
175x3
195x6

Incline Fly
45x10, 3 sets

CSR
2px6
2.5px6
3px6
3.5x6

Face Pull
120x10
130x10
140x10
150x10

Mini Pullapart
x10, 5 sets

Taking it easy on assistance next week. I have committed to a meet that's coming up in May. As long as the bench keeps creeping up, it'll be in good shape by then. Squat needs work, but I'm still learning the intricacies of a wider stance squat, so hopefully I can make good headway in the meantime. If nothing else, I'm looking forward to pulling big.

[Clorinator]

Sunday, Feb. 7

SSB Box Sq
65x7
155x5
245x2
295x2
335x2, 5 sets
385x1
405x1

Block Pull (conv, weight on 4" boxes)
225x3
335x1
425x1
515x1
605x1

GHR
+2mbx5
+3mbx5
+4mbx5
x10, 2 sets

Standing Abs
100x10, 5 sets

Hammer Curl
40x25

[Coke]

Session is super guy, way to flow with it again in here.

[Clorinator]

Started Korte 3x3 during the week of March 7 with projected maxes of 525/390(yes, high because the percentages for the volume phase of this routine are too low for bench)/650

Volume phase:
8 sets of 5 squat, 8 sets of 6 paused bench, 5 sets of 5 deadlift. Sessions were all the same during a given week, done T/Th/Sat.
week 1: 305/225/375
week 2: 315/235/390
week 3: 325/245/405
week 4: 335/255/420

Weeks 5-8 start to ramp up intensity. One heavy lift, two light lifts per day. Light day weights are 3x3@315 squat, 5x4@235 bench, 3x3@390 dead. Heavy lift in a day is a pair of singles unless otherwise indicated.
week 5: 520 deadlift, 310 paused bench, 435 squat.
week 6: 555 deadlift, 330 paused bench (smoked, fast!), 455 squat
week 7: 585 deadlift (one single), 350 paused bench MISSED 1" from lockout, squat is this saturday (475), no problems foreseen.


This program has been brutal but good. My squat is feeling great, I think I'll be ready for 500+ with wraps at the meet. Bench I should have taken back a notch for the intense phase and started with pauses at 295 or so on week 5, and then went 315 wk6/335 wk7/350-355 wk8. Deadlift feels very good now too, I'm supposed to pull 615 next tues, but I might just pull 605 and call it a day.

Meet is May 8, openers will be 455-475/315-325/550??

I'd like to come away with 525/350/650 after all is said and done. We'll see.

[Clorinator]

Finished my training cycle, making a few mistakes along the way, and had my meet. I went 1400@198 - 500/335/565. I missed my 2nd squat and bench, and came back to get them on thirds. I hit my opener deadlift and was drained, so that was basically all I had left. I'll probably be doing a meet in November or December, hoping to get a bit more out of my squat and bench, and a LOT more out of my pull.

For a month or so after the meet, I'll be doing some bodybuilding-esque work. Hopefully I can get my body feeling recharged, and then dive back into the insanity.

Monday, May 10

Incline Bench
barx10
95x6
135x6
185x6
225x6
245x6
225x8

Paused DB Bench
100x8, 2 sets
75x11

Incline DB Fly
40x12, 3 sets

Lateral Raise
25x12, 3 sets

BB Curl
95x12, 3 sets

Tuesday, May 11

Speed DL
barx10
135x3
225x2
315x1, 10 sets

Squat
barx10
135x3
185x3
225x3
275x1
315x1
340x1
365x1

Romanian Deadlift
275x6
315x6, 3 sets

Chins
x6
+25x6, 3 sets

CSR
125x10, 3 sets

Thursday, May 13

Paused BP
barx10
95x6
135x6
185x6
225x6
250x6
275x6
(TnG)225x14

Seated DB Shoulder Press
65x10, 3 sets

Cable Fly
50x10, 3 sets

Hammer Curl
45x12, 3 sets

[t gale]

Hi Ryan, you did awesome at your first meet. 1400 at 198 is very good. definetly looking forward to seeing your next meet. good luck, keep pushing, and doing what works best for you

[Clorinator]

Thanks Tim. Maybe at the end of the year I'll give it another go.

Saturday, May 15

Wide Stance SSB Box Squat
barx5
155x5
205x5
245x5
295x5
335x3, 3 sets

Reverse Band DL (~100 off at bottom, deloaded around knee)
245x1
335x1
425x1
515x1
565x1
605x1
425x10

GHR
3x10

PM

Chin/Spider Curl SS
+27.5x6/75x6, 3 sets

CSR
90x15, 2 sets

[Coke]

Good deal on possibly taking on another meet by end of the year...glad to see the updates Ryan.

[Clorinator]

Thanks coke.

Monday, May 17

Incline BP
barx10
95x6
135x6
185x6
235x6
255x6
225x10

Paused DB Bench
100x10, 3 sets

Incline DB Fly
45x12, 3 sets

Lateral Raise
25x12, 4 sets

BB Curl
100x12, 3 sets

[Clorinator]

Tuesday, May 18

Speed DL
barx10
135x3
225x2
315x1, 4 sets
365x1, 4 sets
415x1, 2 sets

Medium Stance Squat
barx5
135x5
185x5
225x3
275x1
315x1
365x1
405x1

Beltless Pause Squat
315x3 Wide
315x3 Medium

Romanian DL
335x6, 3 sets

Chin
bwx6
+30x6, 3 sets

CSR
130x10, 3 sets

[Clorinator]

Thursday, May 20

Paused BP
barx10
95x6
135x6
185x6
235x6
260x6
285x6

Seated DB Shoulder Press
70x10, 3 sets

Low Incline DB Bench
100x9

Cable Fly
55x10, 3 sets

Hammer Curl
45x13, 3 sets

[Clorinator]

Saturday, May 22

Box Squat
bar+strongx5
bar+strong+averagex2 (everything from here is with strong and average band, ~300 tension at top)
105x2
145x2, 2 sets
195x2, 2 sets
add foam (complete pause at bottom)
195x2
235x1, wide
235x1, narrow
285x1
305xmiss

Rack Pull (pin 5, against quaded monster minis)
135x3
225x3
315x3, 7 sets
315x9

Hyper
bwx10
bw+20x10
bwx10

PM

Chins
bwx6
+32.5x6, 3 sets

Spider Curl
75x10, 3 sets

CSR
90x15, 2 sets
90x20

[t gale]

Real nice job yesterday. Looks like you had fun day, great push. should be down this weekend feels like forever since i've been there.

[Coke]

Solid efforts, looks very good bro.

[Clorinator]

Sounds good Tim, hope to see you there this weekend.

Thanks coke, I'll keep pushing.

Monday, May 24

Incline
barx10, 2 sets
95x6
135x6
185x6
225x6
250x6
265x6
225x12

Paused DB Bench
100x10, 2 sets
80x12

Incline Fly
45x12, 2 sets
25x15

Lateral Raise
25x13, 3 sets

BB Curl
105x12, 3 sets

[Clorinator]

Tuesday, May 25

Speed DL
barx10
135x3
225x2
315x1, 2 sets
365x1, 2 sets
405x1, 2 sets
455x1

Med Stance Squat
barx5
95x5
135x3
185x3
225x3
275x1
315x1
365x1
405x1, 2 sets
Paused, Beltless Squat
315x4, 2 sets

Romanian DL
355x6, 3 sets

Chin
bwx6
35x6, 3 sets

CSR
135x8, 3 sets

[Clorinator]

Thursday, May 27

Paused BP
barx10
95x6
135x6
185x6
225x6
260x6
295x5
TnG
225x17

Seated DB Shoulder Press
75x10, 3 sets

Cable Fly
60x10, 3 sets

Hammer Curl
50x12, 3 sets

[Clorinator]

Saturday, May 29

SSB Foam Box Squat
barx5
add blue
barx3
add green
barx3
155x2
205x2
245x2, 4 sets
295x1

Reverse Band DL (light band, ~100 off at bottom, lets off below knee)
225x2
315x1
405x1
495x1
545x1
585x1
635x1

GHR
bwx10
bw+10 pound hatx8
bwx12

PM

Chin
bwx6, 2 sets
bw+37x5x6, 3 sets

Spider Curl
75x10, 4 sets

CSR
90x15
100x15, 2 sets

[Clorinator]

Monday, May 28

Bench
barx10
95x6
135x5
185x3
225x1
245x10, 3 sets (very good speed throughout)

Paused DB Bench
90+monster minix10, 2 sets
75+lightx10, 2 sets

Incline DB Fly
35x12, 3 sets

Lateral Raise
30x12, 3 sets

BB Curl
110x12, 3 sets

Feeling really good on the bench. Going to move up to 275 for sets of 10 in 2-3 weeks.

[t gale]

Damn Ryan, looking really strong in here lately. Great push

[Clorinator]

Thanks Tim.

Tuesday, June 1

Speed DL
barx10
135x2
225x2
315x1, 2 sets
365x1, 2 sets
405x1, 4 sets

Oly Squat
barx5
135x5
185x3
225x3
275x1
315x1
365x1
405x1
415x1
Beltless Pause Squat
315x5, 2 sets

Romanian DL
375x6, 3 sets

Chins
bwx6
+40x6, 3 sets
bwx12

CSR
137.5x10, 3 sets

[Clorinator]

Thursday, June 3

CG Bench
barx10
95x6
135x5
185x3
225x3
275x3
300x3
315x2
325x2, 2 sets
295x4

DB Shoulder Press
80x8, 3 sets

Cable Fly
65x10, 3 sets

Hammer Curl
50x13, 3 sets

Monday, June 7

Bench
barx10
95x6
135x5
185x3
225x2
260x10, 3 sets

Paused DB Bench + MM around back
95x10, 2 sets
-MM, +purple
80x10, 2 sets

Incline DB Fly
35x12, 4 sets

BB Curl
115x12, 2 sets
95x15

[Clorinator]

Tuesday, June 8

Speed DL
135x3
225x2
315x1, 3 sets
365x1, 3 sets
415x1, 3 sets

Oly Squat
barx5, 2 sets
135x3
185x3
225x3
275x1
315x1
365x1
405x1
425x1
Paused Beltless
315x3, 3 sets

Romanian DL
385x6, 3 sets

Chin
bwx6
+42.5x6, 3 sets

CSR
140x8, 3 sets

[Clorinator]

Thursday, June 10

CG Bench
barx10
95x6
135x5
185x3
225x3
275x3
300x3
305x3
310x3
275x7

Seated DB Shoulder Press
85x8, 3 sets

Chest Fly (new piece of equipment, never use again)
60x10
70x10, 2 sets
60x10

Hammer Curl
45x10, 4 sets

[Coke]

Numbers are nice all around man, props.

[Clorinator]

Thanks

Saturday, June 12

Olympic Squat
barx5
145x3
255x2
305x1
345x1
395x1
435x1, 2 sets
Brought stance out a bit, shoulder width
Reverse MM band added
485x1
525x1
575x1

Reverse Band DL
335x1
425x1
515x1
605x1
655xmiss (above knees, a little too far in front of me)

GHR
bwx10, 3 sets

Chins
bwx6
+45x6, 3 sets

Spider Curl
75x11, 3 sets

[Clorinator]

Monday, June 14

Bench
barx10
95x6
135x5
185x3
225x1
250x1
275x10, 2 sets
275x9.999

Paused DB Bench
100x10
105x10
(add average band)
75x8, 2 sets

Incline DB Fly
30x12, 5 sets

Lateral Raise
30x12, 4 sets

BB Curl
95x15, 3 sets

Tuesday, June 15

Squat
barx5
135x5
185x3
225x3
275x1
315x1
365x1
405x1
405x3
(remove belt, 2 second pauses from hereon)
315x5, 2 sets

BB Step Up
135x5, 3 sets

Chin
bwx6
+47.5x6, 3 sets

CSR
145x8, 3 sets

[Clorinator]

Thursday, June 17

CG Bench
barx10
95x6
135x5
185x3
225x3
275x3
295x3
305x3
315x3, 2 sets
295x5

DB Shoulder Press
90x8, 3 sets

Cable Fly
70x10, 3 sets

Hammer Curl
35x15, 3 sets

Monday, June 21

CG Bench
barx10
95x6
135x5
185x3
225x1
250x8, 3 sets

Incline DB Bench
100x10
100x8
100x10

Flat DB Bench
65+greenx10, 2 sets
65x22

Lateral Raise
35x10, 3 sets

Hammer Curl (across body)
50x10, 3 sets

Tuesday, June 22

Speed DL
barx10
135x3
225x2
315x1, 3 sets
365x1, 3 sets
415x1, 2 sets
465x1

Squat
barx5
135x5
185x3
225x3
275x1
315x1
365x1
405x4
(belt off)
315x6, paused

Romanian DL
405x6, 4 sets

Chin
bwx6
+50x6, 3 sets

CSR
115x10, 3 sets

[ThomasG]

Strong number in here! Do you compete?

[Clorinator]

Strong number in here! Do you compete?

Hey, thanks. I've done one DL only meet and one full meet.

Thursday, June 24

Bench
barx10
95x6
135x5
185x3
225x1
275x5, 5 sets (minimal rests, all fast and light)

DB Shoulder Press
95x8, 3 sets

Cable Fly
70x10, 3 sets
50x12

Alternating Seated Curl
40x10, 3 sets

[Clorinator]

Saturday, June 26

Squat
barx5
145x3
235x3
305x1
355x1
395x1
435x1
455x1
(add reverse MM band)
545x1
595xmiss

Rack Pull (pin 1 against quaded purple)
barx3
135x1
225x1
315xsoft lockoutx2 - lots of suck here

GHR
bwx10, 3 sets

PM

Chins
bwx6
+52.5x6, 3 sets

Spider Curl
85x10, 3 sets

CSR
90x15, 2 sets

[akwcu]

good job sat ryan, im goign to start doing reverse bands as well

[Clorinator]

Monday, June 28

CG Bench
barx10
95x6
135x5
185x3
225x1
250x1
265x8 (pec started feeling funny)
265x8 (definitely pulled it, felt close to tearing, abort 3rd workset idea)
add 2 board
225x15, 2 sets

Paused DB (MM around back)
50x10
75x10
90x10, 2 sets
90x12

Incline DB Fly
30x12, 4 sets (very carefully)

Lateral Raise
35x12, 3 sets

Cross Body Hammer Curl
50x12, 3 sets

The pec thing was scary. Glad to get away from that without a major problem. I couldn't be nearly as explosive with the reps as I usually am, so I'm pretty happy that a slow and controlled pair of 8 rep sets with that weight was as easy as it was. Icing now, going to play thursday by ear.

[Clorinator]

Tuesday, June 29

Speed DL (4.5" deficit)
135x3
225x2
315x1, 5 sets
365x1, 4 sets
415x1

Squat
barx5
135x3
185x3
225x3
275x1
315x1
365x1
405x1
425x1
405x2
belt off, 2 second pauses
325x3, 2 sets

Leg Press
5ppsx10
6x10
5x20

Chins
bwx6
+50x6, 3 sets

CSR
120x10, 3 sets

DB Bench
25x50, 2 sets

Wednesday

Bench
barx25, 5 sets

[Clorinator]

Thursday, July 1

Pec still tight. Had to keep from making it worse.

Bench
barx10
95x6
135x5
185x3
225x1
265x1 (I could feel that going heavy full range wasn't a good idea here)
add 2 board, pause
295x5
305x5
315x5

DB Shoulder Press
100x6, 3 sets

2 Board
225x20

Cable Fly
45x15, 3 sets

Spider Curl
75x12, 3 sets

Face Pull
50x15, 3 sets

Didn't hurt myself, but got some work in. My 2 board is traditionally about where my full range bench is, because I'm much stronger off of the chest than at lockout. Considering I was super careful with each rep, I'm really happy with where my bench strength is currently.

[Clorinator]

Saturday, July 3

Lackluster SSB Speed Box Squat
barx8
bar+greenx3 (green from hereon)
155x3
205x2
245x2, 8 sets

Deads
225x1
315x1
405x1, 3 sets
455x1
495x1
545x1, 2 sets
405x8

GHR
bw+purplex8, 3 sets

[Clorinator]

Saturday, July 3

PM

Chins
bwx6
+35x6
+60x6, 2 sets
+25x10

Spider Curl
90x8, 3 sets

CSR
90x15, 3 sets

Monday, July 5

CG Bench
barx10
95x6
135x5
185x3
225x1
250x1
275x8, 3 sets (pr)

Paused DB Bench
100x10
110x10, 2 sets
90x13

Incline Fly
35x12, 3 sets

Lateral Raise
35x12, 4 sets

Hammer Curl
50x10, 4 sets

Tuesday, July 6

Speed DL, 4" Deficit
barx10
135x3
225x1
315x1, 4 sets
365x1, 4 sets
405x1
455x1 -- not too hard of a lift, but it sure is hard getting to that bar now

Squat
barx5
135x3
225x3
275x1
315x1
365x1
405x1 -- cut it here. everything felt ****ty, not enough warmup, etc

Romanian DL
415x6, 3 sets (pr)

Leg Press
6ppsx10
7ppsx10
6ppsx12

Chins
bwx6
+35x6, 3 sets

CSR
125x10, 3 sets

[t gale]

Some nice work in here Ryan. See your pulling double workouts now too, is that the new thing?

[Clorinator]

Some nice work in here Ryan. See your pulling double workouts now too, is that the new thing?

Thanks Tim. I only do that on Saturdays, to throw in a little extra work that I don't have the time or energy for at the beginning of the day. I'm not hardcore enough to do it often!

Thursday, July 08

Bench
barx10
95x6
135x5
185x3
225x1
275x1
300x5, 4 sets

DB Shoulder Press
80x10, 3 sets

Cable Fly
60x10, 4 sets

Standing DB Curl
40x10, 3 sets

[Coke]

Good job throughout dude.

[Clorinator]

Thanks coke.

Saturday, July 10

Olympic Squat
barx5
145x5
195x3
235x3
305x1
345x1
395x1
435x1, 3 sets

Reverse Band DL (~100 off at bottom, deload under knee)
225x1
315x1
405x1
495x1
585x1 (smoked)
655xmiss

GHR
+purplex8, 3 sets

PM
Snatch Grip Shrug
225x15
275x15
325x15

Spider Curl
65x8
95x8, 3 sets

Chin
bwx12, 3 sets

Based on 585, I thought for sure that 655 was going to go. There are probably 3 or 4 excuses for why it didn't, but in the end I was just too weak to pull it. Maybe today was a blessing in disguise, because it has motivated me to stop flying by the seat of my pants. I need to get a plan together.

C'mon McVicar

[Clorinator]

Monday, July 12

Paused DB Bench
25x10
50x10
75x10
100x10
110x10, 3 sets
120x9

Incline DB
85+mm bandx10, 3 sets

Paused DB
100x9

Cable Fly
60x10, 4 sets

Lateral Raise
35x12, 3 sets
(dropset)
25x12

Hammer Curl
50x12, 3 sets

Tuesday, July 13

Oly Squat
barx5
135x5
185x3
225x3
275x2
315x2
365x2, 6 sets

Deficit Pull (4")
135x3
225x1
add 2 mm bands under platform and over bar, so I'm pulling against 4 band loops, taut at bottom
225x1
315x1, 10 sets

Leg Press
6ppsx10
7ppsx10
8ppsx10

Pullup (chest to bar)
bwx6, 4 sets

CSR
135x10, 3 sets

[chaddukes]

C'mon Clore!

[Clorinator]

I'm coming the hell on dukes!

Thursday, July 15

Bench
barx10
135x5
185x3
225x1
275x1
295x1
315x4, 4 sets

CG Bench
250x8, 3 sets

DB Shoulder Press
85x10, 2 sets

DB Curl
45x10, 3 sets

[chaddukes]

Strong Benching Man! Good job! Is that a PR?

[akwcu]

8=============>

[Clorinator]

Strong Benching Man! Good job! Is that a PR?

No sir. However, we should be getting to PR territory soon. I'm feeling good.

[Clorinator]

Saturday, July 17

Squat
barx5
135x5
185x3
225x3
275x2
315x1
365x3, 6 sets

Deadlift against quaded minis
135x3
225x1
315x1
405x1
455x1
405x1, 2 sets
(bands off)
405x10

GHR
bwx10, 2 sets

PM
Chin
bwx6
+25x6
+35x6
+45x6
+55x6

Spider Curl
50x8
100x8, 2 sets
75x14

CSR/Hanging Leg Raise
90x12/bwx10, 3 sets

Rear Delt Machine
60x12
70x12
80x12

[Barbaccio]

Looks like you had a decent day down there Ryan! How's things man? Miss ya man. Glad to see things going well. How's the job treating you? Tell your girl I said hi bro!

[chaddukes]

Saturday, July 17

Squat
Deadlift against quaded minis
GHR
Chin
Spider Curl
CSR/Hanging Leg Raise
Rear Delt Machine


Epic Volume!

[Clorinator]

Looks like you had a decent day down there Ryan! How's things man? Miss ya man. Glad to see things going well. How's the job treating you? Tell your girl I said hi bro!

Hey man, I'm doing okay. Life is going well, training is up and down (depending on what lift). Will do.

[Clorinator]

Epic Volume!

Gotta keep you from passing my total as long as I possibly can, and I'm not going to do much to slow you down if I sit on my ass!

[Clorinator]

Monday, July 19

Paused DB Bench
25x10
50x10
75x10
100x10
120x10, 3 sets

Incline DB Bench
100x10, 3 sets

Paused DB
100x11

Cable Fly
70x10, 3 sets
40x15

Lateral Raise
35x15, 3 sets

Hammer Curl
50x15, 2 sets
35x20

Not bad for being sick. Pressing is still moving.

[Clorinator]

Tuesday, July 20

Speed DL
barx10
135x3
225x2
315x1, 2 sets
365x1, 2 sets
405x1, 4 sets
455x1, 4 sets

Olympic Squat, no belt
barx5
135x5
225x2
275x2
315x2
365x2 - shut down, hip pain

Leg Press
6ppsx10
7x10
8x10

Sickness got the best of me. Cut short.

[Coke]

Fine back-to-back efforts Ryan.

[Clorinator]

Thanks Terry

Wednesday, July 21 -- finishing yesterday's workout

Afternoon
Pullups (chest to bar)
bwx7, 4 sets

CSR
90x15, 3 sets

PM
Squats
work to 365x2, 5 sets, no belt

[Clorinator]

Thursday, July 22

Bench
barx10
95x8
135x6
185x3
225x1
265x1
305x5, 5 sets (pr)

CG
260x8, 3 sets

DB Shoulder Press
85x10, 2 sets

DB Curl
40x10, 4 sets

Ab stuff

[Barbaccio]

Bench is looking good Ry! 305x5 for 5 is awesome. Close Grip stuff is good too. I know how much work you put into improving this lift, looks like it's paying off.

[Coke]

Nice job with the benching and all man.

[Clorinator]

Thanks guys.

Saturday, July 24

Olympic Squat
105x5
145x3
195x3
235x3
285x2
325x1
365x4, 6 sets

Deadlift
225x1
315x1
405x1
495x1, 5 sets

GHR
bwx10, 3 sets

PM
Chins
bwx6
+30x6
+40x6
+50x6
+60x6

Spider Curl
65x10
85x10
90x10
65x10, 2 sets

MM Band Pullapart
x20, 5 sets

[Coke]

Great am & pm workouts dude.

[Clorinator]

Thanks man.

Monday, July 26

Paused DB Bench
25x10
50x10
75x10
100x10
120x10, 4 sets

Incline DB
100x10, 4 sets

Paused DB
100x11

Cable Fly
70x10, 2 sets
50x12, 3 sets

Lateral Raise
30x15, 3 sets
(drop)
25x15

Hammer Curl
55x10, 3 sets

[Clorinator]

Tuesday, July 27

Beltless Speed DL
barx10
135x3
225x2
315x1, 2 sets
365x1, 2 sets
405x1, 2 sets
455x1, 2 sets
495x1, 2 sets

Beltless Oly Squat
barx5
135x3
185x3
225x2
275x2
315x2
365x2, 6 sets

Romanian DL
405x5
425x5
435x5

Pullup (bar to chest, or as close as possible)
bwx8, 3 sets

CSR
135x10, 3 sets

[chaddukes]

When are we going to do lunch? What are you doing Friday?

[Clorinator]

Friday is good, I'll be in the office.

[Clorinator]

Wednesday, July 28

Sled
70 pounds, 23 minutes

[Clorinator]

Thursday, July 29

**I lost one of my 36" wrist wraps, so I used a pair of spare 12" wraps on one wrist, and the lone 36" on the other. Complete suck.

Bench
barx15
95x6
135x5
185x3
225x2
275x1
320x4, 4 sets (first 3 sets I had a ****ed up groove, no idea what was going on. got it together for a clean 4th set, epic grind.)
CG
265x8, 2 sets (no energy for a third)

Seated DB Shoulder Press
75x10, 4 sets

Alternating DB Curl
35x12, 3 sets

I need a deload next week. I need more respect for volume on Monday, and today's 4x4 was much harder than I anticipated. Like a parent that discovers his/her child's porn stash, I'm not mad... just disappointed.

[chaddukes]

Like a parent that discovers his/her child's porn stash, I'm not mad... just disappointed.

I guess that depends on the type of porn that you find.

[Clorinator]

Saturday, July 31

Oly Squat
barx8
145x5
255x2
305x1
345x1
365x5, 6 sets

4" Block Pull
225x2
315x1
405x1
495x1
585x1, 3 sets

GHR
+purplex8, 3 sets

6x6 on squat next saturday, then I start piling on the weight in the coming weeks.

[Coke]

6x6 on squat next saturday, then I start piling on the weight in the coming weeks.

Sounds like a great plan, especially since fall is approaching.

[Clorinator]

Actually cutting a couple of lbs over the next month or two, Terry. Piling on weight and reducing reps on squat.

Saturday, July 31 PM

BB Curl
barx8
95x8
115x8
135x8
(dropset)
95x8

Towel Pullup
bwx6, 3 sets

CSR
90x15, 3 sets

Monday, Aug 2

Deload

Paused DB Bench
25x10
50x10
75x10
100x10, 2 sets
100x17

Incline DB Bench
90x12, 3 sets

Cable Fly
60x12, 3 sets

Lateral Raise
30x15, 3 sets

Hammer Curl
45x15, 3 sets

[Clorinator]

Tuesday, Aug 3

Speed DL (beltless)
bar+quad monster minisx2
135x1, 3 sets
225x1, 7 sets
This was a bad idea. I don't know if it was the band setup or what, but it was way harder than it shouldve been.

Olympic Squat (beltless)
barx5
135x3
185x2
225x2
275x2
315x2
365x2, 6 sets

Leg Press
6ppsx10
7x10
8x10
9x10

Pullup (chest to bar)
5x5

CSR
140x10, 3 sets

Pissed about the pulls. This session felt totally unproductive.

[Clorinator]

Thursday, Aug 5

Deload Bench
barx10
95x6
135x5
185x3
225x1
275x4, 3 sets
275x11, last rep paused

CG
225x11 tng
225x11, last rep paused
225x11, last two reps paused

DB Shoulder Press
70x11, 2 sets

intermission

DB Curl
40x11, 4 sets

Wrist Curl
95x15, 4 sets

[Coke]

Liking the high reps with solid weight, numbers are very nice all around.

[Clorinator]

Thanks.

Saturday, Aug. 7

Oly Squat
barx10
145x5
235x2
285x1
325x1
365x6, 5 sets

2" Deficit DL
225x1
315x1
405x1
455x1
505x1, 3 sets

GHR
+purplex10, 3 sets
bwx12

PM

BB Curl
barx8
100x8
120x8
140x8
(drop)
95x12

Chin
bwx8
+25x8, 2 sets
bwx10

CSR
90x10, 6 sets

[Barbaccio]

Damn! Nice numbers Ryan! Getting strong dude!

[Clorinator]

Thanks Tony, working on it.

Monday, Aug. 9

Paused DB Bench
25x10
50x10
75x10
100x10
120x10
130x9
120x10

Incline DB
100x10, 2 sets
100x9 (less rest through these sets, gassed out)

Cable Fly
60x10, 3 sets

Reverse Curl
75x10, 3 sets

Lateral Raise
25x15, 2 sets
25x20

Tuesday, Aug. 10

Speed DL (no belt)
135x5
225x2
315x1, 2 sets
365x1, 2 sets
405x1, 2 sets
455x1, 2 sets
495x1, 2 sets

Oly Squat (no belt)
barx5
135x3
225x2
275x2
315x2
365x2, 6 sets

Hyper
+doubled MMx8, 3 sets

Pullup
bwx6, 4 sets

Rear Delt Fly
80x12, 4 sets

[Coke]

Doing all too well bro, looks great.

[marty22877]

where's your ab work?

[Clorinator]

Thanks cocoa. Marty, good question. I need to add some in.

Thursday, Aug. 13

Bench
barx10
95x6
135x5
185x3
225x2
275x1, 2 sets (having trouble getting warm)
310x5, 2 sets
310x4, 2 sets (wanted 5x5 here, not happening)
CG
270x8
270x7
225x15

DB Shoulder Press
50x10
55x10
60x10

DB Curl
40x10, 3 sets

Need to take a step back and rework some things. There were a few variables that could have kept me from performing the way that I wanted today, but the majority of the important things leading up to training were fine.

[t gale]

Looking strong Ryan. are you doing nov 13 in del meet?

[Clorinator]

Thanks Tim, haven't decided which meet I'm doing yet.

Saturday, Aug. 14

Oly Squat
barx10
145x5
195x3
235x2
285x1
325x1
385x5, 4 sets

2.5" Box Pulls
135x3
225x1
315x1
405x1
495x1
545x1
495x3

PM

BB Curl
barx8
105x8
125x8
145x8
(drop)
95x8 el-stricto

V Handle Chin
bwx8, 3 sets

Hyper/Hanging Leg Raise
10/10, 3 sets

Rear Delt Machine
50x20, 3 sets

[Clorinator]

Monday, August 16

Paused DB Bench
25x10
50x10
75x10
100x10
120x10
130x9 (felt better than last week)
120x10 (again, better)
100x14

Standing OHP
135x10, 5 sets

Incline DB Fly
40x12, 4 sets

Reverse Curl
75x12, 3 sets

Lateral Raise
30x12, 3 sets

Going light thursday, probably paused sets of 3 with 275.

[Clorinator]

Tuesday, Aug. 17

Speed DL
135x3, 2 sets
225x2
315x1, 2 sets
365x1, 2 sets
405x1, 3 sets
455x1, 3 sets (all sets done with very little rest))

Oly Squat (no belt, forgot my knee sleeves)
barx10
135x5
185x3
225x2
275x2
315x2
365x2, 6 sets

Romanian DL
405x5
430x5
455x5

Pullup
4x6

Rear Delt Machine
90x10, 3 sets

[Coke]

Wow Ryan, training is always on point - props.

[Clorinator]

Thx Coke, I have a long way to go though.

Thursday, Aug. 19 -- Deload Bench

barx10
95x6
135x5
185x3
225x3
275x3, 8 sets (~1 min rests, last rep paused on each set)
225x18

DB Curl
40x12, 3 sets

Cable Fly
50x15, 3 sets

Lateral Raise
25x20, 3 sets

[Clorinator]

I couldn't train Saturday, so

Sunday, Aug. 22

Speed Box Squat
barx5, 2 sets
135x2
225x2
275x2, 4 sets
315x2, 2 sets

Reverse Band DL (~75 off of floor, deloaded below knee)
135x3
225x1
315x1
405x1
495x1
545x1, 2 sets

Hyper/Curl
bwx10, 95x8 3 sets

V Chin
bwx8, 3 sets

[Clorinator]

Monday, Aug. 23

Paused DB Bench
25x10
50x10
75x10
100x10
120x10
130x9.9
110x12
100x13

Standing Military Press
140x10, 3 sets

Incline DB Fly
45x10, 3 sets

Reverse Curl
75x13, 3 sets

Lateral Raise
30x15, 3 sets

[Clorinator]

Tuesday, Aug. 24

Beltless work

Speed Pull
barx10, 2 sets
135x3
225x2
315x1, 3 sets
365x1, 3 sets
405x1, 3 sets
455x1

Oly Squat
barx5
135x4
225x3
275x2
315x2
365x2, 6 sets

Hyper
bw+choked greenx8
bw+2choked greenx8, 2 sets

Lat Pulldown
setting 10x10
11x10
12x10
13x10
10x15

Rear Delt Machine
70x15, 3 sets

[Clorinator]

Thursday, Aug. 26

Bench
barx10
95x5
135x5
185x3
225x1
275x1
315x4, 3 sets
295x6
CG
245x10, 2 sets
225x12, last rep paused

Incline DB Fly
35x15, 3 sets

Rear Delt Machine
80x15, 3 sets

Hammer Curl
40x15, 3 sets

[Coke]

Looking fine man, doing damn good, make no mistake.

[Clorinator]

Thanks coke.

Catching this thing up...

Saturday, Aug. 28

Squat
barx8
145x5
195x3
235x2
285x1
325x1
375x1
415x4, 2 sets

Speed Pulls (against quaded minis)
135x3
225x1
315x1, 6 sets
365x1, 2 sets

PM

Pullup
bwx5
+25x5, 3 sets

Curl
barx8
110x8
130x8
150x8
(drop)
95x10 strict

Hyper(barbell behind back)/Hanging Leg Raise Superset
+45x8/bwx8, 3 sets

Monday, Aug. 30

Incline DB Bench
25x10
50x10
75x10
100x10
110x10, 3 sets

Incline DB Fly
45x10
50x10
55x10

Lateral Raise
35x12, 3 sets

Hammer Curl
45x12, 2 sets

Monday, Aug. 31

All work beltless

Speed DL
barx10
135x3
225x2
315x1, 3 sets
365x1, 3 sets
405x1, 3 sets

Romanian DL
405x5
455x5
405x8

Pendlay Row
225x5, 5 sets

Leg Press
7ppsx10
8ppsx10
8ppsx15

Standing Abs
100x10, 3 sets

[Coke]

Good job throughout the past few days dude.

[Clorinator]

Trying, thanks.

Thursday, Sept. 2

Bench
barx10
95x7
135x5
185x3
225x1, 2 sets
275x1, 2 sets
315x4, 4 sets
move to close grip
250x10, 2 sets
225x13, last 3 paused

DB Shoulder Press
50x10
60x10
70x10
75x10

Cable Fly
50x15, 4 sets

Alternating DB Curl
35x15, 3 sets

[Clorinator]

Saturday, Sept. 4

Box Squat
barx5
145x3
225x2
285x2
325x2, 6 sets
375x2
415x1

Dead
225x2
315x1
405x1
455x1
495x1
545x1, 2 sets -- bar was way too far out front on these. need to take better note of body position to the bar before the pull.

GHR
+purplex8, 3 sets

Hyper
x10, 3 sets

Standing Abs
100x10, 3 sets

PM
V-handle Chin
bwx8
+10x8, 3 sets

Curl
95x8
115x8
135x8
95x15

Rear Delt Machine
90x10, 3 sets

[Coke]

Moving big weights bro, always fine training in here.

[Clorinator]

Thanks

Monday, Sept. 6

Paused DB Bench
25x10
50x8
75x6
100x5
120x5
130x8
130x7, 2 sets
100x15

Incline DB Fly
50x10
55x10
60x10

Lateral Raise
40x10, 3 sets

Hammer Curl
50x10, 3 sets

I don't think that cutting warmup reps helped me; if anything, they hurt me.

[ThomasG]

Wow strong numbers in here! Do you compete?

[Clorinator]

Yes, thanks. I might do a meet at the end of the year.

Tuesday, Sep. 7

Speed DL
barx10
135x3
225x2
315x1, 5 sets
365x1, 5 sets
415x1
465x1

Pendlay Row
245x5, 5 sets

Hyper
+55 behind backx10, 3 sets

Leg Press (close)
8x10
9x10
10x10
7x20

Standing Abs
100x12, 3 sets

[Clorinator]

Thursday, Sep. 9

Bench
barx10
95x6
135x5
185x3
225x2
275x8, 5 sets
(move to close grip, feet up)
225x8, 3 sets

DB Shoulder Press
60x10
70x10
75x10
80x10

Rear Delt Machine
100x10, 3 sets

Chest Fly Machine
120x10, 3 sets

Saturday

Buffalo Bar Box Squat
barx8
140x5
230x3
280x2
320x2, 4 sets
370x2, 3 sets
410x2

4" Box Pulls
225x3
315x1
405x1
455x1
505x1
555x1, 2 sets
405x5
455x5
505x3

**I was using too much leg at the bottom of the pull on the singles. I realized this when I went back down in weight and did rep sets. Thinking of pulling with my back instead of pushing with my legs ended up making the movement feel much more natural. I need to remember this for next time.

GHR
+purplex10, 3 sets

PM
V-Handle Chin
bwx8
+10x8
+15x8
+20x8

Curl
barx8
95x8
125x8
155x6
(drop)
95x15 strict

Standing Abs
110x10, 3 sets

[Clorinator]

Monday, Sept. 13

Paused DB Bench
25x10
50x10
75x10
100x8
120x8
130x8, 2 sets
130x7
110x12

Incline DB Fly
55x10
60x10
65x10

Lateral Raise
40x10, 4 sets

Hammer Curl
55x10, 2 sets
40x12

Tuesday, Sept. 13

Speed DL, beltless
barx10
135x3, 2 sets
225x2, 2 sets
315x1, 5 sets
365x1, 5 sets
415x1, 3 sets

Pendlay Row
255x5, 5 sets

Hyper
+60 behind backx10, 3 sets

Standing Abs
100x12, 3 sets

Rear Delt Machine
100x12, 3 sets

[Coke]

Doing excellent all around man.

[Clorinator]

Thanks.

Thursday, Sept. 16

Bench
barx10
95x7
135x5
185x3
225x2
255x1
285x8, 3 sets (**** lockout on last rep of each set)
CG, feet up
230x8, 3 sets

DB Shoulder Press
65x10
75x10
80x10
85x9

Machine Fly
100x12, 3 sets

Rear Delt Machine
80x15, 3 sets

[Clorinator]

Saturday, Sept. 19

Box Squat (all sets with choked strong band)
barx6
145x2
195x2
235x2
285x2, 4 sets
325x2, 2 sets
325x3

Sumo DL
225x2
315x2, 6 sets
365x2, 3 sets

GHR
bwx12, 3 sets

Hyper
bwx12, 3 sets

PM
VBar Chin
bwx8
+10x8
+20x8

Alternating DB Curl
40x10
45x10
40x12

Standing Abs
110x12, 3 sets

[Clorinator]

Monday, Sept. 20 -- Easy day

Bench
barx10
add doubled minis anchored to DB on each side, they stay from hereon
barx6
95x3
135x3
185x3
225x3, 5 sets -- all sets with good speed, no dropoff
bands off, flat back/close grip/feet up
225x10, 3 sets

Low Incline DB
85x10
90x10, 2 sets

Rear Delt Machine
100x10
110x10
120x10, 3 sets

Comments: Could really feel that my triceps were hit hard by the time I got to DB presses. Good easy workout, in and out in about an hour.

[Clorinator]

Tuesday, Sept. 21

Speed DL
barx10
add quad minis
barx5
135x3
225x1, 3 sets
275x1, 3 sets
315x1, 3 sets

Pendlay Row
265x5, 5 sets

CSR
90x8
115x8
135x8

Hyper
+65 behind backx8, 3 sets

Standing Abs
100x13, 3 sets

[Clorinator]

Thursday, Sept. 23

Bench
barx10
95x7
135x5
185x3
225x2
255x1
275x1
290x8 (strong lockout even on last rep, good PR)
290x7, 2 sets

Super close grip 3board, paused
225x8
275x6 (tris were fried from benching apparently)

DB OHP
65x8
75x8
85x8
90x8

Pec Deck
140x10
160x10, 2 sets

Rear Delt Machine
90x15, 3 sets

Saturday, Sept. 25

Speed SSB Box Squat
barx8
+greenx8 (green on from hereon)
155x2
205x2
245x2, 3 sets
295x2, 7 sets
345x1, 2 sets -- minimal rest on all sets. I was pretty fried by the time I got to this.

Conv DL
225x1
315x1
405x1
495x1, 4 sets
495x3 (dead stop)

GHR
bwx15, 2 sets

PM
V-Handle Chin
bwx8
+10x8
+20x8
+25x8

DB Row
110x10, 2 sets

Spider Curl
75x10, 2 sets

Lateral Raise
25x15, 2 sets

[chaddukes]

Saturday, Sept. 25

Speed SSB Box Squat
+greenx8 (green on from hereon)
245x2, 3 sets
295x2, 7 sets
345x1, 2 sets -- minimal rest on all sets. I was pretty fried by the time I got to this.

Conv DL
495x3 (dead stop)

You were rocking out on Saturday.

[Clorinator]

You were rocking out on Saturday.

That's all I know how to do.

Monday, Sept. 28

Speed Bench (KG plates), thumbs from smooth
barx10
add doubled minis
barx5
89x3
133x3
177x3
221x3, 3 sets
232x3
243x3
254x3

CG (feet up, palm touching smooth)
237x10, 3 sets

DB Row
80x12, 3 sets

Cable Fly
30x12, 2 sets

Rear Delt Machine
100x12, 4 sets

Tuesday, Sept. 29

Deficit SLDL (4" box, pinkies on rings, beltless)
barx10
135x5
225x5
315x5
365x5
405x5, 2 sets

Pendlay Row
275x5, 3 sets

CSR
105x8
130x8
155x8

Hyper
+50x8
+60x8
+70x8

Leg Press
7ppsx12
8x12
7x15

Standing Abs
80x15, 3 sets

[Coke]

That's all I know how to do.

There ain't no other way man, lol.

[Clorinator]

Thursday, Sept. 30

Bench
barx10
95x7
135x5
185x3
225x2
(add 2 board)
275x1
315x1
335x1
355x1
(remove 2 board)
315x3
295x5
275x8

DB Shoulder Press
70x8
80x8
90x8
95x7

Machine Fly
140x10, 4 sets

Rear Delt
120x10, 4 sets

Might need to limit the doubled mini work on bench for mondays to every 2nd or 3rd week. My elbows are feeling pretty beaten up. I might just need a down week for upper. Also, it seems that my full range bench is better than my 2 board. It just feels like such an awkward place to stop and reverse the bar.

[Clorinator]

Saturday, Oct. 2

Squat
barx8
145x5
235x3
285x1
325x1
375x1
415x1
465x1 wrapless pr
505x1 wrapped pr

Conv Dead
225x2
315x1, 2 sets
405x1
495x1
545x1, 2 sets
545x2

GHR/Hyper superset
x8/x8, 4 sets

KB Swing
x8 per hand, 2 sets

PM

V Handle Chin
bwx8
+10x8
+20x8
+30x8

DB Row
120x10, 2 sets

Spider Curl
65x10, 2 sets

Lateral Raise
25x15, 3 sets

Standing Abs
70x20, 2 sets

[chaddukes]

I heard that you did well on Saturday. It certainly looks like it. Congrats on the PR!

[akwcu]

nice pr ryan

[Coke]

Damn good effort, especially dig the huge squats.

[Clorinator]

Thanks guys. The prs were especially gratifying because I had quite a bit more in the tank on each. Definitely going to keep pushing those numbers up.

Monday, Oct. 4

Speed Bench
barx10, 3 sets
95x5
135x5
185x3
225x3
245x3
265x3
285x3
295x3
305x3 - not a lot of rest here, all fast. feeling good.
CG, feet up, flat back
240x10, 3 sets

Low Incline DB
80x10
90x10
95x10

Machine Fly
140x10, 4 sets

Rear Delt Fly
100x15, 2 sets

Tuesday, Oct. 5

Deficit SLDL (beltless, hands out to rings)
barx10
135x5
225x5
315x5
365x5
405x5
425x5

Pendlay Row
275x5, 4 sets

CSR
90x10
115x10
140x10

Hyper
+45x10
+65x10
+75x10

Standing Abs
120x10, 2 sets
120x8

Leg Press (close stance)
5ppsx12
7x12
9x12
6x25

[marty22877]

so when are you going to do it in a meet?

[Clorinator]

Early next year probably.

Thursday, Oct. 7

Bench
barx10
95x5
135x5
185x3
225x2
255x1
285x1
300x5, 4 sets
225x17

Seated DB Overhead
75x8
85x8
60x12

Hammer Curl
45x12, 3 sets

Incline DB Fly
35x12, 3 sets

Not a lot of energy today, didn't eat enough. Considering that, it was a decent session. Should feel a lot stronger next thurs with the proper nutrition.

[chaddukes]

Good squatting today!

[Clorinator]

Good squatting today!

Thanks buddyguy.

Saturday, Oct. 9

Box Squat
barx10
145x5
235x2
285x2
325x2, 2 sets
365x2
415x1
(add reverse MM bands)
465x1
505x1
555x1

Sumo DL
315x1
405x1
455x1, 5 sets

GHR
+purplex8, 3 sets

PM
V-Handle Chin
bwx8
+10x8
+20x8
+30x8

DB Row
100x12, 2 sets

Straight Bar Curl
95x12, 3 sets

Lateral Raise
30x15, 2 sets

Standing Abs
100x12, 3 sets

Monday, Oct. 11

Incline
45x10
95x10
135x10
185x10
225x10
235x10
245x10

CG Flat (feet up)
225x10, 2 sets
185x12

Incline DB Fly
35x12
40x12
45x12

Rear Delt Machine
70x12
80x12
90x12

Standing DB Curl/Mini Pushdown (superset)
35x12, 3 sets/x25, 3 sets

Nice light day.

[Coke]

Great sessions for both days dude, the box squats are off the chain.

[Clorinator]

Thx cocoa, squatting is feeling better lately.

Tuesday, Oct. 12

Deficit SLDL, (4", no belt, hands out to rings)
barx10
135x5
225x5
315x5
365x5
405x5
445x3

BB Row
225x5, 5 sets

CSR
90x8
135x8
160x8

Hyper
+45x8
+75x8
+85x8

Standing Abs
120x10, 2 sets
120x7

Leg extension crap

[Clorinator]

Thurs, Oct. 14

Bench
barx10, 2 sets
95x8
135x5
185x3
225x1
275x1
310x5
310x4, 3 sets
310x3

Seated DB Overhead Press
75x8
85x8
95x8
85x8
75x8

Rear Delt Machine
100x12
110x12
120x12

Burned out too quick on the bench. Felt explosive but off, elbows were kind of jacked up too.

[Clorinator]

Sat, Oct. 16

Box Squat
barx10
+strong band (from hereon)
barx8
145x2
235x2, 4 sets
285x2, 3 sets
325x2
375x2 (hard grind on second rep, very very happy with this)

Speed DL
135x3
225x2
315x1, 3 sets
405x1, 5 sets

GHR
+lightx10, 3 sets

Hyper
x10, 3 sets

PM

V-bar chin
bwx8
+15x8
+25x8
+35x8

EZ Curl (wide grip)
85x12
95x12
105x12

Rear Delt Machine
90x15, 3 sets

[Clorinator]

Monday, Oct. 18

Elbows are still beaten up, so I went with DBs for my primary movement today.

Paused DB Bench
25x10, 2 sets
50x10
75x10
100x10
110x10
120x10
130x8

CG Bench (feet up, flat back)
225x11, 3 sets

Fly Machine
100x15, 3 sets

Hammer Curl
40x15, 3 sets

Miniband Tri Ext
50, 25, 25

[Clorinator]

Tuesday, Oct. 19

Speed DL
barx10
135x3, 2 sets
225x2
315x1, 3 sets
365x1, 3 sets
415x1, 3 sets
465x1, 3 sets

Romanian DL
315x5
365x5
415x5

Pendlay Row
225x5
245x5
265x5
285x5
295x5

Upright Row
135x8, 3 sets

Hyper (bar across back)
45x8
70x8
95x8

Leg Press (DL stance)
6ppsx12
8x12
10x12
8x15

Standing Abs
100x12, 3 sets

[chaddukes]

Sat, Oct. 16

Box Squat
+strong band (from hereon)
375x2

Good job! Keep it up and you're gonna crush on your next meet.

There will be much lat slapping!

[Clorinator]

Good job! Keep it up and you're gonna crush on your next meet.

There will be much lat slapping!

And face scrunching as well.

Thursday, Oct. 21

Bench
barx10, 2 sets
95x6
135x5
185x3
225x3
265x3
295x3
315x3
325x3, 3 sets
295x6

DB Shoulder Press
70x6
80x6
90x6
95x6
75x10

Alternating DB Curl
40x10, 3 sets

Mini Tri Ext
x30, 3 sets

[chaddukes]

I hear you've been tearing up lately. I can't wait to get back so I can see it!

[Clorinator]

It'll be great to have you back buddy.

Saturday, Oct. 23

Speed Box Squat (+ average band)
barx8
145x2
235x2, 8 sets

Deficit DL (2")
135x3
225x2
315x1
365x1
405x1
455x1
495x1
545x1, 3 sets
495x3

GHR
bwx15, 3 sets

GHR Situp
bwx5, +10 behind headx5
+10x10
+10x8

PM

V-Handle Chin
bwx12, 4 sets

DB Row
100x12, 3 sets

EZ Curl (wide)
85x15, 3 sets

Rear Delt Machine
80x20, 2 sets

Lateral Raise
25x20, 2 sets

[Clorinator]

Monday, Oct. 25

Paused Bench
barx10
95x8
135x5
185x3
225x3
275x3, 6 sets
275x6

CG (feet up, flat back, touch and go)
245x10, 2 sets
225x11

Cable Fly
60x12, 3 sets

Hammer Curl
45x15, 3 sets

Mini Extension
doubledx25, 2 sets
singledx25

[Clorinator]

Tuesday, Oct. 26

Speed DL
barx10
135x3
225x2
315x1, 15 sets

Deficit SLDL (4")
315x8, 3 sets

Pendlay Row
225x8, 3 sets

Upright Row
140x8, 3 sets

Hyper
+45 behind backx15, 3 sets

Hanging Leg Raise
x15, 3 sets

Leg Press (one leg)
2ppsx15, one set close, one set wide

[Clorinator]

Thursday, Oct. 28

Bench
barx10
95x8
135x5
185x3
225x2
255x1
285x1
310x5, 3 sets
285x8
225x16

DB Shoulder Press
75x10
80x10
75x10

Reverse Preacher DB Curl (some call this the spider curl, in honor of jack h)
30x10, 3 sets

Mini Pushdown (doubled)
30, 25, 20
(singled)
40 -- these seem to improve my tendinitis

[Coke]

Props on the steady and solid work in here bro.

[Clorinator]

Thanks man.

Saturday, Oct. 30

Box Squat (speed)
barx10
+ green
barx8
155x2
245x2
295x2, 6 sets
335x2, 2 sets (did not lean in enough on a couple of these)

Modified Sumo DL
225x2
315x1
405x1
495x1, 2 sets

GHR
+purplex10, 3 sets

GHR Abs
+10 behind headx10, 2 sets
x12

PM

V-handle Chin
bwx5
+25x5
+35x5
+45x5
x12

DB Row
100x15, 2 sets

EZ Curl (wide)
85x15, 2 sets

Lateral Raise
35x15, 2 sets

Rear Delt Machine
100x15, 2 sets

[Clorinator]

Monday, Nov. 1

Speed Bench
barx10
95x5
add reverse band, -90 at chest, 0 at lockout
135x5
185x3
225x3
275x3
315x3, 8 sets (minimal rest, all fast)

CG Bench (feet up, flat back)
245x8, 3 sets

Incline Cable Fly
70x12, 3 sets

Alternating DB Curl
40x12, 3 sets

Mini Pushdown
doubled, x25, 3 sets

I like this band setup. I'll get more top end work in without beating up my elbows so much.

[Clorinator]

Tuesday, Nov. 2

Speed DL
barx10
135x3
225x2
315x1
365x1, 15 sets
415x1 all sets very fast

Romanian DL
365x8, 3 sets

Pendlay Row
235x8, 3 sets

Hyper
+65 behind backx10, 2 sets
bwx15

Rear Delt Machine
110x12, 2 sets
90x15

Hanging Leg Raise
x12, 2 sets
knees up x12

Leg Press (DL stance)
5ppsx15
7x15
9x15

[chaddukes]

Tuesday, Nov. 2

Speed DL
Romanian DL
Pendlay Row
Hyper
Rear Delt Machine
Hanging Leg Raise
Leg Press (DL stance)


Where are you doing this? In the C-Town? What time? Because it seems like once or twice per week I'm stuck down in that area until fairly late. We might even be able to hook up. Let me know.

[Clorinator]

Thursday, Nov. 4

Bench
barx10, 2 sets
95x8
135x5
185x3
225x3
255x3
285x3
315x3
325x3
330x3
335x2
300x6

DB Shoulder Press
75x10
80x10
85x10
75x10

DB Spider Curl
30x10, 3 sets

Tri Ext
MM doubled x20, 2 sets
Mini doubled x20

[Coke]

Good job man, looks like your heaviest raw bench to date, if I am not mistaken.

[Clorinator]

Good job man, looks like your heaviest raw bench to date, if I am not mistaken.

The heaviest one in this journal, at least. I've had some setbacks. Fortunately I feel great and hope that it's going to keep moving.

Saturday, Nov. 6

Box Squat
barx10, 2 sets
+strong band
barx8
145x2
235x2
285x2
325x2, 6 sets
325x4

DL
135x3
225x2
315x1
405x1, 8 sets
405x12

GHR
+light, two minisx8, 3 sets

Rack Pull (bar at knee)
315x3
405x3
495x3
585x3

PM

Wide Chin
bwx5
+25x5
+35x5
+45x5
bwx12

DB Row
150x10
130x12

EZ Curl
85x12
95x12
85x15

Lateral Raise Machine
90x12
90x15

Rear Delt Machine
90x20, 2 sets

[Clorinator]

Monday, Nov. 8

Paused Bench
barx10
add reverse band (-45 at chest, -0 at lockout)
135x3
185x3
225x3
275x3, 8 sets

CG Bench (feet up)
250x8, 3 sets
225x11

Incline Cable Fly
70x12, 2 sets
60x13

Alternating DB Curl
35x12
40x12
35x12

Mini Pushdown
doubledx35, 25, 20

[chaddukes]

Two words for you, pal!

Lung Butter.

[Clorinator]

Two words for you, pal!

Lung Butter.

Disgusting. I still have some too.

Tuesday, Nov. 9 - Trained with dukes

Speed DL
barx10
135x3
225x2
315x1
365x1, 8 sets
415x1, 7 sets

Deficit SLDL (4")
375x8, 2 sets
315x8

Pendlay Row
245x8, 3 sets

Upright Row
95x15, 3 sets

Hyper
bwx15, 3 sets

Hanging Leg Raise
bwx15, 3 sets

Rear Delt Machine
60x20
70x20
80x20

Short rests + cold = brutality

Thursday, Nov. 11 - Still sick

CG Bench
barx10
95x7
135x5
185x5
225x5
250x5
275x5
295x5
305x5, 2 sets

Paused DB Bench
100x10, 3 sets

Lateral Raise
35x12
40x12
45x12

Incline DB Fly
40x12, 3 sets

Mini Extension
doubledx40
x25
singledx40

[Clorinator]

Saturday, Nov. 13

Box Squat
barx10, 2 sets
135x2
225x2
275x2
315x2
365x2
385x2
405x2
415x1
425x1

4" Box Pull (weight sitting on boxes)
135x3
225x2
315x1
405x1
495x1
585x1
605x1
495x5

Hyper
+45x12
+65x12
+85x12

Sunday, Nov. 14

Wide Chin
bwx5
+25x5
+35x5
+45x5
wider - bwx15

DB Row
100x15, 2 sets

EZ Curl
85x20 - wide
85x15 - narrow

Rear Delt Machine
70x25

Monday, Nov. 15

Reverse Band Bench
barx10
add bands (-75 to 85 at bottom, deloaded about 3/4 of the way up)
135x5
185x3
225x3
275x3
325x3, 6 sets

CG Bench (feet up, flat back)
255x7
255x8, 2 sets

DB Shoulder Press
50x12
60x12
70x12

Fly Machine
100x15, 3 sets

Mini Ext
singledx25, 3 sets

[Clorinator]

Tuesday, Nov. 16

Speed DL
barx10
135x3
225x2
315x1
405x1, 12 sets

Romanian DL
315x8
365x8
405x8

Pendlay Row
225x10, 3 sets

Hyper/Leg Raise Superset
x20/x20, 2 sets

Leg Press (one leg)
2ppsx20, 2 sets

V-Handle Pulldown
100x20
100x15

[Clorinator]

Thursday, Nov. 18

Close Grip (~1 inch from smooth)
barx10
95x7
135x5
185x3
225x3
255x3
285x3
315x3,3 sets
275x8

DB Shoulder Press
70x10
80x10
90x10
75x11

Upright Row
135x10, 3 sets

DB Curl
40x12
45x12, 2 sets

Mini Extension
doubledx30, 2 sets
singledx30

Saturday, Nov. 20

Speed Box Squat
barx10
145x2
235x2
285x2
325x2
375x2, 8 sets (crappy)

Modified Sumo DL
225x2
315x1
405x1
495x1, 3 sets

GHR
bwx15, 3 sets

GHR Situp
bwx15, 3 sets

PM
Wide Chin
bwx5
+30x5
+40x5
+50x5
+25x10

DB Row
120x12, 2 sets

Rear Delt Machine
80x12
90x12
100x12
110x12

DB Spider Curl
30x12, 2 sets

Lateral Raise
25x15, 2 sets

[Clorinator]

Monday, Nov. 22

Light Paused Bench
barx10
95x8
135x5
185x3
225x3
275x3, 8 sets (minimal rest)

CG Bench (feet up, flat back)
260x6, 3 sets

Cable Fly
80x10, 3 sets
dropset
50x10

Lateral Raise
35x10
40x10
45x10
50x10
dropset
35x10

Mini Extension
doubledx30, 2 sets
doubledx20

Everything was light but I feel like crap, maybe it's time for a deload

[Clorinator]

Tuesday, Nov. 23

Narrow Squat
barx10
135x5
225x3
275x3
315x3
365x3
385x3
405x1
(belt off, pause)
315x3

Speed DL
135x3
225x1
315x1, 20 sets

CSR
135x5
160x5
180x5
135x10

Upright Row
135x10, 3 sets

Hyper
bwx20, 2 sets

Standing Abs
80x20, 2 sets

Hammer Curl
35x20, 2 sets

[Clorinator]

Thursday, Nov. 25

Seated DB Shoulder Press
25x8
45x8
65x8
80x8
90x8
100x8
105x6

Incline DB Press
110x8, 3 sets

Paused Flat DB Press
100x9, 2 sets
100x8

Fly Machine
something I can't remember x15, 3 sets

DB Curl/Mini Pushdown superset
35x15/x30, 3 sets

Saturday, Nov. 27

Olympic Squat
barx10
135x3
225x3
275x3
315x3
365x3
405x3
425x2 (more to spare here, but no spot)
-considering this is the second time I've done these in the past few months, I think that all of the box squatting I've done has gotten me stronger overall

Conv DL
135x3
225x1
315x1
405x1
495x1
585x1
495x5, weight de-loaded between reps

Wide Pullup
bwx5
+25x5
+45x5
+55x5
bwx15

Spider DB Curl
25x10, 3 sets

Hyper/Leg Raise SS
x15/x15, 3 sets

[Clorinator]

Monday, Nov. 29

Speed Bench
barx10, 2 sets
95x5
135x5
(add doubled minis)
barx3
95x3
135x3
185x3
225x3, 8 sets

CG Bench (flat back, feet up)
225x10, 2 sets
225x13

Lateral Raise
40x13, 3 sets

Cable Fly
60x13, 3 sets

Mini Extensions
singledx35, 3 sets

[Barbaccio]

Your strength has gone through the roof since I was around Ryan! Awesome to see! Keep on working it! Hope to see you around soon.

[Clorinator]

Thanks Tony.

Tuesday, Nov. 30

Apparently my sinus infection is still here!

Speed Squat to Low Box (10"?)
barx8
135x5
185x3
225x3
275x3
315x3, 5 sets, all fast

Beltless Speed Pull

135x1
225x1
315x1
405x1
455x1
505x1 - just enough rest to switch weights

Romanian DL
315x8, 2 sets

CSR
115x8
140x8
165x8

Rear Delt Machine
100x10
110x10
120x10

Hammer Curl
40x15, 2 sets

Hanging Leg Raise
bwx15, 2 sets

[Clorinator]

Thursday, Dec. 2

Bench
barx10
95x8
135x5
185x5
225x5
255x5
285x5
315x5
315x4, 2 sets
295x6

DB Shoulder Press
75x10
85x10
95x7 (calf cramped badly as I kicked the left DB up, 10 on this next wk)

Incline DB Fly
55x10
60x10
65x10

DB Spider Curl
25x12, 3 sets

Mini Extension
x40, 25, 20

Saturday, Dec. 4

Parallel Box Squat, Buffalo Bar
barx10
145x2
235x2
285x2
325x2
375x2
415x2, 4 sets
465x1
485x1

Sumo DL (against doubled monster minis)
225x1
315x1
365x1
415x1
465x1

GHR
+lightx10, 2 sets
bwx12, 2 sets

PM

Pullup
bwx5
+25x5
+45x5
+60x5
dropset, very wide bwx8

DB Row
100x15, 2 sets

EZ Curl
95x15, 2 sets

Rear Delt Machine
80x15
90x15

Standing Abs
100x15, 2 sets

I think using lower intensity rep work on isolation/assistance movements is helping me get stronger on the important lifts.

[Clorinator]

Monday, Dec. 6

Kotex Light Bench Day (paused)
barx10
95x5
135x5
185x5
225x5
240x5
255x5
265x5
275x7

CG Bench (flat back, feet up)
235x10, 2 sets
235x11

Lateral Raise
45x12, 3 sets

Cable Fly
70x12, 2 sets
60x13

Mini Extension
x50, 35, 20 - these are just done in an attempt to improve elbow health

[Clorinator]

Tuesday, Dec. 7

Speed DL
barx10
135x2
225x1
315x1, 5 sets
365x1, 5 sets
415x1, 5 sets

Deficit SLDL (4", dead stop)
315x5
365x5
415x5

Pendlay Row
225x5
245x5
265x5
285x5

Upright Row
135x8, 3 sets

Hyper
+45x10
+75x10
bwx15

Leg Raise
+minix10, 2 sets
x15

Leg Press (dl stance)
4ppsx15
6x15
8x15

[akwcu]

great job squatting ryan, i agree with using low intensity assistance work it certainly helps build muscle. be careful about losing weight though you're just hitting your stride now and making quick progress. make sure youre getting enough calories so you keep improving!

[Clorinator]

Totally agree Adam. Now that I've dropped some excess fat I'm going to up the cals a little bit and maintain this weight for a while.

Thursday, Dec. 9

Bench
barx10
95x8
135x5
185x3
225x3
255x3
285x3
315x3
325x3, 3 sets
(close grip)
275x7

DB Shoulder Press
75x10
85x10
95x10

Incline Fly
60x10
65x10
70x8

DB Spider Curl
30x10, 3 sets

Mini Ext.
x30, 30, 20

-- Need to reign it in a bit on Mondays, I've been doing a little too much. Going to put in paused db flat and take out flat back feet up close grip.

[Clorinator]

Saturday, Dec. 11

Speed SSB Box Squat - Green Bands
bar+bandsx8
155x2
245x2
295x2, 3 sets
335x2, 5 sets

Pin 3 Rack Pulls - Quad Minis
135x3
225x3
315x3, 8 sets
315x12

GHR
bwx12, 3 sets

-- It was going to be a great day, but for some reason after the first set of 335 my right knee started hurting like a bitch, had to skip my next set in the rotation to give it a second to calm down. From there I had to be too careful and tentative to really get much out of it. It still doesn't quite feel 100 percent, so I hope it will heal fully soon.

Sunday, Dec. 12

Pullup
bwx10
+25x10, 2 sets
bwx10

DB Row
100x10, 2 sets

Rear Delt Machine
100x15, 2 sets

Hammer Curl
35x15, 2 sets

Lateral Raise
25x15, 2 sets

Hanging Leg Raise
x20, 2 sets

[Clorinator]

Monday, Dec. 13

Speed Bench - Reverse Bands (doubled MM bands, -85 at bottom, -0 at top)
barx10, 2 sets
95x8
135x5
(add bands)
185x3
225x3
275x3
315x3, 8 sets - barely any rest, great speed

Paused DB Bench
90x10
100x10
100x12

Incline DB Fly
40x12, 3 sets

Lateral Raise
30x12, 3 sets

Mini Extension
x25, 3 sets
x20

Was able to keep it lighter, felt much better going through and will probably have some in the tank for thursday. I feel the reverse band benches will help my lockout, while the paused dumbbell work will help with strength and speed off of the chest. A good day.

[Clorinator]

Tuesday, Dec. 14

Low Box Squat - Speed (3-4" below)
barx5, 2 sets
135x3
185x3
225x3
275x3
315x3, 6 sets

Speed Pull (beltless, extremely narrow stance)
135x3
225x1
315x1
405x1
495x1

Romanian DL
365x5, 3 sets

Pendlay Row
235x5
255x5
275x5
295x5

Upright Row
145x10, 3 sets

Hyper
+45x12, 2 sets
bwx15

Standing Abs
100x15, 2 sets
80x15

Abductor
190x15, 2 sets

Adductor
205x15, 2 sets

I've heard of some people getting something out of the abduction/adduction machines in terms of squat carryover, so I figured I'd throw them in and see what happens.

[Clorinator]

****ed up day.

Thursday, Dec. 16

CG Bench
barx10
95x8
135x5
185x5
225x5
255x5
280x5
295x5 - knee exploded in pain on last rep
wait 10-15 minutes
300x3 - no arch, no real leg drive, just from having feet set it was too painful to continue for the 5.
feet up, flat back
225x10 - done, head was out of it

DB Shoulder Press
65x8
70x8
75x8
80x8
85x8

Cable Fly
70x10
80x10, 2 sets
70x12

Hammer Curl
30x20, 3 sets

Mini Ext
40, 30

Time to go to the doctor

[Clorinator]

Saturday, Dec. 18

Block Pull (weight on 3.5" blocks)
barx10
135x3
225x3
315x3
405x3
495x3
550x3
495x6

Pullup
bwx5
+25x5
+45x5, 3 sets

DB Row
100x15, 2 sets

Rear Delt Machine
100x15, 2 sets

Lateral Raise
25x15, 2 sets

Spider Curl
25x15, 2 sets

Hyper/Hanging Leg Raise
x20/x15, 2 sets

Pulls didn't bother the knee.

[Clorinator]

Monday, Dec. 20

Speed Bench (reverse doubled minis, deloaded at top)
barx10, 2 sets
95x8
135x5
185x3
+ bands
225x3
275x3
315x3, 9 sets - Really got into a tighter setup through these sets, felt great. Bands weren't taking much off with how I had them rigged.

Paused DB Bench
80x10
100x10
110x10
100x15

Cable Fly
60x15, 3 sets

Lateral Raise
30x15, 3 sets

Mini Ext
x25, 3 sets

Wrapped right knee, good to go through the session.

[Clorinator]

Tuesday, Dec. 21

The plan was to not squat, I decided to change the plan.

Squat (narrow)
barx8
135x5
185x3
225x3
275x3
315x3
365x3
405x3 - haven't free squatted in 3 weeks, and even with babying the knee, this was easy

Speed DL (no belt)
135x3
225x1
315x1
405x1, 10 sets

Pendlay Row
245x5
265x5
285x5
305x5 - too heavy

Upright Row
150x8, 3 sets

Hyper
+45x8
+75x8
+95x8

Adductor
220x10, 2 sets

Abductor
220x10, 2 sets

Standing Abs
100x10
110x10

Could still feel it in the back from Saturday's session, so I kept things light.

[chaddukes]

Merry X-Mas! See you after the new year.

[t gale]

Wow Ryan, looking like ur training is going very well. putting up some big weights. hope knee is healing. have good holiday

[Clorinator]

Looking forward to seeing you again, Dukes. Thanks Tim, feeling decent for now. Hope you guys had a good Christmas.

Thursday, Dec. 23

CG Bench - Started getting really tight in my setup and execution right from the beginning
barx10
95x8
135x5
185x5
225x5
255x5
285x5
295x5
300x5
300x4, 2 sets
275x7

Strength was good, but I think that if I'm going to make it a point to set up this tight (which I should be doing every set) I probably should take less reps on warmup sets.

DB Shoulder Press
70x8
75x8
80x8
85x8
80x10

DB Incline Fly
50x12, 3 sets

(did something here I can't remember)

Mini Extension
x30, 2 sets

Friday, Dec. 24

Low Box Squat (wide, 3-4" below parallel)
barx10
135x3
225x2
275x2
315x2, 5 sets
365x1
405x1

Deficit DL (4")
135x2
225x1
315x1
405x1
495x1
545x1

Pullups/Leg Raise SS
x12/x12, 2 sets

Rear Delt/Hyper SS
80x20/x20, 2 sets

Pressed for time, strange gym, back was still sore from Tues as I was warming up to squat. Fairly productive overall. Looking forward to a 6+ plate 4" deficit pull when I'm fresher going in.

[Clorinator]

Monday, Dec. 27

Incline
(close grip)
barx10
95x5
135x5
185x3
225x3
275x3
(moved grip out an inch or so)
225x5, 3 sets
275x3

Paused DB Bench
85x10
100x10
85x10

Incline Fly
40x12, 3 sets

Lateral Raise
25x20, 2 sets

Mini Extension
x40
x30

In and out quickly.

[Clorinator]

Good to be home.

Tuesday, Dec. 28

Speed Squat, Low Box
barx7, 2 sets
135x3
225x3
275x3
315x3, 5 sets - all fast

Deficit SLDL (4")
135x5
225x5
315x5
365x5
415x5
435x5

Pendlay Row
225x8, 3 sets

Upright Row
115x12, 2 sets
95x15

Hyper
+45x15, 2 sets

Hanging Leg Raise
x20, 2 sets

[Clorinator]

Thursday, Dec. 30

Close Grip
barx10
95x8
135x5
185x3
225x2
265x1
295x1
315x3, 4 sets
275x8

DB Shoulder Press
75x8
80x8
85x8
90x8
80x10

Incline DB Fly
60x10, 2 sets
40x15

Hammer Curl
40x15, 2 sets

Saturday, Jan 1

Speed Box Squat (buffalo bar, parallel box)
barx10
add strong band
barx5
145x2
195x2
235x2
285x2, 2 sets
325x2, 4 sets
375x2, 2 sets

Rack Pull (pin 3)
245x3
335x3
425x3
515x1
565x1
605x1
655 miss

GHR
bwx15, 4 sets

PM
Pullup
bwx6
+25x6
+45x6, 3 sets

DB Row
110x15, 2 sets

Rear Delt Machine
100x15, 2 sets

Lateral Raise
30x15, 2 sets

DB Spider Curl
30x15
25x12
20x15

[Clorinator]

Monday, Dec. 3

Bench
barx10
95x8
135x5
185x3
225x2
265x1
295x2, 6 sets

Paused DB Bench
90x10
100x10
110x12
100x15

Incline Fly
70x12, 2 sets
50x12

Hammer Curl
40x15, 2 sets

Mini Pushdown
x40, x30

Tuesday, Dec. 4

Speed Low Box Squat
barx10
135x3
225x3
275x3
315x3, 5 sets
315x5

Speed Pull/Romanian DL
135/135x5
225/225x5
315/315x5
385/385x5
455/455x5

Pendlay Row (bench width)
225x8, 3 sets

Upright Row
95x15, 2 sets

Hyperextension
+45x15
+65x15

Standing Abs
110x15, 2 sets

Abductor
205x15, 2 sets

Adductor
205x15, 2 sets

Thursday, Dec. 6

Bench
barx10
95x8
135x5
185x3
225x2
265x1
295x3, 6 sets
(paused) 225x12

DB Shoulder Press
80x8
85x8
90x8
95x8
85x10

Dips
+25x10, 3 sets

Mini Pushdown
x30, x25, x20

Working bench volume for a little bit... Monday is light, thursday is "heavy". Next week 6x4@295, following 6x5, then 6x6. After that, the following thursdays get heavier and the volume gets cut. Hoping to work toward a PR.

[Clorinator]

Saturday, Jan. 8

Back would not allow squatting or pulling.

GHR
bwx10
+lightx10, 4 sets
bwx20

PM
Wide Pullup
bwx7
+25x7
+45x7, 3 sets
bwx10

CSR
90x12
115x12, 2 sets

Rear Delt Machine
110x12, 2 sets

Lateral Raise
30x15, 2 sets

DB Spider Curl
25x15, 2 sets

Hanging Leg Raise
x15, 2 sets

[Clorinator]

Monday, Jan. 10

Bench
barx10
95x8
135x5, 3 sets
185x3
225x2
265x2
295x2, 6 sets - experimented with more warm up sets, not sure if it made a difference or not.

Paused DB Bench
100x10
110x10
120x10
110x10

Cable Fly
60x12
70x12
80x12

Alternating Curl
40x12, 2 sets

Mini Extensions
x40, x35

Tuesday, Jan. 11

Block Pulls (4", sumo)
135x5
225x5
315x5
405x5
455x5
495x5 -easy!
405x8

Pendlay Row
225x10, 3 sets

Rear Delt Machine
100x12
110x12
120x12

Hypers
x15, 3 sets

Standing Abs
110x15, 2 sets
110x12

Abduction
200x15, 2 sets

Adduction
140x15, 2 sets

Should be ready to squat again on Sat. Can't wait.

[Clorinator]

Thursday, Jan. 13

Bench
barx10
95x8
135x5, 2 sets
185x3
225x2
265x1
295x4, 6 sets - minimal rest between sets
close grip, 1 board
275x5
close grip, 2 board
295x5

DB Shoulder Press
85x8
90x8
95x8

Dips
+25x11, 2 sets
bwx15

Mini Extension
x25, x20

[Clorinator]

Saturday, Jan. 15

Squat
barx8
145x5
235x2
285x2
325x2
375x2
415x2, 5 sets
415x5

2" Deficit DL
135x3
225x1
315x1
405x1
495x1 - not overly hard but shut down here, back still isn't 100 percent

GHR
+lightx12, 3 sets

Hyper
x15, 3 sets

PM
Pullup
x5
+25x5
+50x5, 3 sets

CSR
90x15
115x12, 2 sets

EZ Curl (wide)
85x15, 2 sets

Lateral Raise
35x15, 2 sets

Rear Delt Machine
90x15, 2 sets

Hanging Leg Raise
x20, 2 sets

[Clorinator]

Monday, Jan. 17

Bench
barx10, 2 sets
95x8
135x5
185x3
225x2
265x2
295x2, 6 sets

Paused DB Bench
90x10
100x10
110x14
100x15

Cable Fly
70x10
80x10
90x10
50x10

Hammer Curl
35x15, 2 sets

MM Extension
x25

Mini Extension
x20

Tuesday, Jan. 18

Oly Squat
barx8, 2 sets
135x3
225x3
275x3
315x3, 7 sets

Speed DL
135x3
225x2
315x1
405x1, 8 sets

VHandle Pulldown
120x10
130x10
140x10
120x12

Rear Delt Machine
120x12, 2 sets
100x14

Hypers
+lightx15, 3 sets

Hanging Leg Raise
x15, 3 sets

[Clorinator]

Thursday, Jan. 20

Bench
barx10, 2 sets
95x8
135x5
185x3
225x2
265x2
295x5, 6 sets

DB Shoulder Press
80x8
90x8
100x7
80x11

DIps
+25x12, 2 sets
x16

Mini Ext
x25, 3 sets

Saturday, Jan. 22

Buffalo Box Squat (a hair under parallel)
barx8, 2 sets
145x5
235x2
285x2
325x2
375x2, 6 sets
415x2
465x2
505x1

Conv Block Pull (4" boxes)
225x1
315x1
405x1
455x1
495x1, 8 sets (speed)
495x7 - one in the tank

PM

Pullup
bwx6
+25x6
+50x6, 2 sets
+25x10

DB Row
100x15, 2 sets

EZ Curl
85x15, 2 sets

Rear Delt Machine
110x15, 2 sets

Cable Lateral Raise
20x15, 2 sets

Hyper
+2 lightsx10, 2 sets
bwx20

Leg Raises
x20, 2 sets

[chaddukes]

Good work, Ryan. Getting strong!

[Clorinator]

Doing my best, dukes.

Monday, Jan. 24

Easy Bench
barx10
95x8
135x5
185x3
225x2
255x1
275x1
295x2, 6 sets

DB Incline
90x10
100x10
110x10

Cable Fly
60x12
70x12
80x12

Hammer Curl
40x15, 2 sets

MM Extension
x25

Mini Extension
x30

Tuesday, Jan. 25

Speed DL (4" deficit, no belt)
barx10
135x3
225x1
315x1
405x1, 4 sets
455x1, 5 sets - starting position was off on all of these, bar too out in front

Deficit SLDL
315x5
365x5
415x5
445x5 -- bar position was the same as the speed pulls, but because my legs were stiff I had to bend over further to grab the bar it was in the right spot. In the future, as far as starting position, I need to keep normal deficit pulls closer to the body than my SLDLs.

V-Handle Pulldown
120x10
130x10
140x10
100x15

Rear Delt Machine
120x13, 2 sets
110x14

Hyper
x20, 2 sets

Standing Abs
90x20, 2 sets

Abductor
220x12, 2 sets

Adductor
220x12, 2 sets

[Clorinator]

Thursday, Jan. 27

Bench
barx12
95x8
135x7
185x3
225x2
255x2
275x2
295x6, 6 sets

Seated DB Shoulder Press
70x6
80x6
85x6
90x6
95x6

Palms In Paused DB Bench
70x10
80x10, 2 sets

Mini Extension
x30, x25, x20

[chaddukes]

Good work today!

[Clorinator]

Saturday, Jan. 29

Cambered Bar Box Squat
barx10
+175 pounds chain
x5
145x2
195x2
235x2, 3 sets
285x2, 3 sets
325x2, 3 sets

Deadlift (quad minis)
135x3
225x1
315x1
365x1
405x1
495x1

GHR
bwx15
+lightx12, 2 sets

PM

Pullup
x10
+2 lights looped through belt (not a ton of tension, barely any resistance at bottom)
x5, 3 sets
- lights
x15

CSR
90x15, 3 sets

EZ Curl
80x15
90x15

Rear Delt Machine
110x15, 2 sets

Hanging Leg Raise
x15, 3 sets


Good work today!

Thanks Chad.

[Clorinator]

Monday, Jan. 31

Left pec/delt tie in area is bothering me, so today's light benching is...

VERY CG Bench
barx10
95x8
135x7
185x3
225x2, 2 sets
265x2, 2 sets
295x2, 6 sets

Incline DB Bench
90x10
100x10
110x11
90x15

Hammer Curl
45x12
50x12
40x15

MM Extension
x25, x20

Mini Extension
x30

I almost certainly won't be able to do my heavy benching on Thurs. I worked through the tightness/soreness last week, and it's now worse. I'll take a down day, maybe do some lighter board work to stay away from the problem area, or not touch a barbell entirely on bench until next week.

[t gale]

hey Ryan numbers are looking really good. hope to see you hit another meet soon. out of curiousity do you train alone on bench day. a few weeks ago I trained alone on bench worked up to 1 set at 405 without lift off and my shoulder tie in was sore for 2 weeks after. i thought that had something to do with my problem. you know no handoffs?

[Clorinator]

hey Ryan numbers are looking really good. hope to see you hit another meet soon. out of curiousity do you train alone on bench day. a few weeks ago I trained alone on bench worked up to 1 set at 405 without lift off and my shoulder tie in was sore for 2 weeks after. i thought that had something to do with my problem. you know no handoffs?

Thanks Tim. You know, I actually have a handoff guy for the most part, and now that I've given it a couple more days I realize that my pain is almost completely on the middle of the outside of my pec area. There isn't really any shoulder involvement. I think that mine was just flat out overuse.

In your case I think that not having a handoff guy could definitely contribute to a sore pec/delt tie in area. There's no way that you can get your shoulders pinned back as tightly as you'd like, as well as keep them there after lifting the weight out, if you don't have a handoff guy.

[Clorinator]

Tuesday, Feb. 1

Speed Box Squat
barx10
135x5
185x3
225x3
275x3
315x3, 5 sets

Sumo Block Pull (4")
135x5
225x5
315x5
365x5
405x5
455x5
505x5

High Hammer Row (per side)
45x10
70x10
90x10
100x10, 2 sets
90x12

Hypers
bw+lightx12
bwx15, 2 sets

Rear Delt Machine
90x20, 2 sets

Hanging Leg Raise/Adduction/Abduction circuit
x15/110x15/170x15, 2 sets

[Clorinator]

Thursday, Jan. 3 - Delts/Rehab

Lateral Raise
10x15
20x15
30x10
35x10
40x10
45x10
50x10
40x12
30x15

DB Bench
30x25
40x25, 3 sets

Mini Ext
x25, 2 sets
x20

Hopefully I'll be ready to bench as normal next week.

[Clorinator]

Saturday, Feb. 5

SSB Box Squat
barx10
155x5
245x2
295x2
335x2
385x2, 4 sets
425x2, 2 sets

Deficit Speed DL (2" box)
135x3
225x1
315x1
405x1, 10 sets (~30 seconds between pulls)

PM

Chin
x10
+25x10, 2 sets
x12

CSR
90x12
115x12
90x15

EZ Curl
85x10
95x10
105x10

Lateral Raise
25x20, 2 sets

Rear Delt Machine
80x20, 2 sets

Pec Rehab

Hypers
x15, 2 sets

Hanging Leg Raise
x15, 2 sets

[Clorinator]

Monday, Feb. 7

Super CG 2 Board
(full range warmup)
barx12
95x10
135x5
add board
135x5
185x3
225x3
245x3
265x3
285x3
295x3
305x3 - none that difficult, all done in an overly controlled fashion with pause on the board

Standing BB Shoulder Press
barx10
95x5
135x5
160x5
185x5
205x4

Neutral Grip DB Bench
45x20
65x20
75x16
45x20

Hammer Curl
30x25, 2 sets

MM Extension
(cable weight added, doubled)
+25x25 - elbow did not like this

Mini Extension
x35, x30

Worked around pec discomfort, it's feeling better. Hoping to be back to normal soon.

[Clorinator]

Tuesday, Feb. 8

Oly Squat
barx10
135x5
225x3
275x3
315x3, 4 sets
315x5

Block Pull (3.5")
225x3
315x3
405x3, 4 sets
405x5

Wide Hammer Pulldown
10x10
11x10
12x10
13x10
11x15

Rear Delt Machine
100x12
110x12
120x12

Hyper
+45x12, 2 sets
x15

Lying Leg Raise
x15, 3 sets

Basically was a down day. Everything was really easy.

[Clorinator]

Thursday, Feb. 10

SCG 3 Board
barx10
95x8
135x5
185x5
225x3
255x3
285x3
305x3 - started to feel it in the pec, shut down here.

Standing BB OHP
barx10
95x5
135x3
185x3
205x3
215x3
225x2

Seated DB OHP
70x15
70x12
60x14

Hammer Curls/Lateral Raises/Mini Extensions

Saturday

Squat
barx10
145x5
235x3
285x2
325x1
375x1
415x1
465x1, 2 sets
(wrap knees)
505x1
(wraps off)
415x6
-all awkward. need to free squat a bit more frequently.

GHR
bwx12
+lightx12, 2 sets

Reverse Hyper
70x12
120x12
170x12

Standing Abs
100x12, 3 sets

PM

Pullup
x5
+25x5
switch to chinup, was bothering pec
+25x5
+35x5, 2 sets
x10

Bench Rear Delt Row w/DB
35x10
40x10
45x10

Rear Delt Machine
100x10, 3 sets

Spider DB Curl
25x10, 3 sets

Deep tissue/ART for pec on Monday, looking forward to it. Need to heal.

[ThomasG]

Wow I wish I would have found this journal earlier strong squatting!

[Clorinator]

Wow I wish I would have found this journal earlier strong squatting!

Thanks, I've got a long way to go.

Monday, Feb. 14

Hammer High Row (both hands at same time)
1ppsx10
1.5x10
2x8
2.5x8
3x8
3.5x6
3x8, 5 sets

Lateral Raise
15x15
30x15
40x10
45x10
50x10
55x10
45x12
30x15

Hammer Curl
45x10
50x10
55x10
60x10
45x12

Miniband Ext
x30, 3 sets

Tuesday, Feb. 15

Speed Squat
barx10, 2 sets
135x3, 2 sets
225x3
275x3
315x3
335x3, 4 sets

Speed DL vs. Quad Minis
135x1, 3 sets
225x1, 3 sets
315x1, 3 sets

4" Deficit SLDL
315x8
365x8
415x6 (more here, but dodecagonal plates were bouncing around too much)

Hyper
+45x12
x15

Rear Delt Machine
70x20
80x20

Hanging Leg Raise
x20, 2 sets

Abduction/Adduction
140x15/140x15, 2 sets

[Clorinator]

Thursday, Feb. 17

Tried to bench, worked to 185 and still felt tightness in left pec, so I shut that down.

Hammer Str Shoulder Press
1ppsx10
1.5x10
2x8
2.5x5
3x5, 4 sets
3x7
2.5x10

Lateral Raise
30x10
40x10
45x10, 3 sets
40x15

Can't really remember the rest

Saturday, Feb. 19

Narrow Squat
barx10, 2 sets
135x5, 2 sets
225x3
275x3
315x3
365x3
405x3
425x3

Block Pull, 3.5"
135x3
225x1
315x1
405x1
495x1
585x1
635x1 (pr)

Hyper
+45x10
+55x10
+65x10

CSR
90x15
115x15, 2 sets

Hanging Leg Raise
x20, 2 sets

[Clorinator]

Monday, Feb. 21

BB Shoulder Press
barx12, 2 sets
95x8
135x8
165x5
195x5
225x5
185x8, 3 sets

Incline DB Bench
50x15
75x12
100x10
90x12
65x15 - none of these bothered the pec at all, thankfully

Lateral Raise
30x15, 3 sets

EZ Curl
85x15, 2 sets

MM Extension
x30
x25, 3 sets

Bench
barx25, 3 sets

[Clorinator]

Tuesday, Feb. 22

Narrow Speed Squat
barx10
95x5
135x5
185x3
225x3
275x3
315x3
335x3, 5 sets

4" Block Pull vs. Quad Minis
135x3
225x3
315x3, 4 sets
315x5

Hyper
+45x10
+55x10
+65x10
bwx20

High Hammer Row
1ppsx10
2x10
2.5x10
2.75x10
2x12

Leg Raise
x20, 2 sets

Adduction/Abduction
100x15/205x15, 2 sets

[Clorinator]

Thurs, Feb. 24

Bench (POR instead of ROR grip, pec still too tight for ROR)
barx10
+55 chain
barx10
95x8
135x5
185x5
225x5, 4 sets
225x9

Paused Flat DB Bench
90x10
100x10
110x10
100x10

Straight Bar Tri Extensions
bar+chainx10, 3 sets

I can't remember what else, but excited to be able to do pressing work with a barbell again. Look forward to taking it up a notch next week.

Saturday, Feb. 26

Box Squat
barx10
+strong band
barx5
145x2
195x2
235x2
285x2
325x2, 6 sets
375x1
415x1

Conv. Deadlift
315x1
405x1
495x6

GHR
bwx15, 3 sets

Some tire flips

PM

Chins
bwx5
+25x5
+45x5, 2 sets
+45x8
bwx20

POS Plate Loaded Row
2ppsx15, 3 sets

Wide Hammer Grip Pulldown
110x15, 2 sets

Rear Delt Machine
100x20, 2 sets

Alternating DB Curl
25x20, 2 sets

[ThomasG]

You're a great puller heavy and speed looks intense. What's your all time best 1rm?

[chaddukes]

Some tire flips

Yeah, 5 in about 13.1seconds!

[Clorinator]

You're a great puller heavy and speed looks intense. What's your all time best 1rm?

I hit 630 in a deadlift only meet. I feel that I'm quite a bit stronger now than I was then, so hopefully I'm in line for a PR sometime soon.

Dukes - you need to call Poundstone and let him know that I'm coming for him.

Monday, Feb. 28

Bench (full range, regular grip!)
barx12
95x10
135x5
185x3
225x3
245x3
265x3
285x3
305x2 - had more here, but wanted to leave plenty to push on thursday
275x5
Everything was sort of babied off of the chest, but I felt no pulling sensation whatsoever on my left side. I'll push it a bit harder on thursday and get back to a normal rotation next week. It's about time!

Incline DB Bench
80x10
100x13, 2 sets
90x14

DB Lateral Raise/Cable Fly Superset
30x15/50x15
35x15/55x15
40x15/40x20

Monster Mini Extension
x30, x25, x20

[Clorinator]

Tuesday, March 1

Narrow Squat
barx10
135x5, 2 sets
225x3
275x3
315x3
335x3, 4 sets
335x5

Deficit SLDL (4")
225x5
315x5
365x5
415x5
455x5

Nautilus Row
2ppsx10
2.5x10
3x10
(drop)
2.5x10
(drop)
2x10

Hyper
+45x10
+65x10
bwx20

Hammer Curl
40x15
45x15
35x20

Energy level was low.

[Clorinator]

Thursday, March 3

Bench
barx12, 2 sets
95x10
135x5
185x3
225x3
255x3
285x3
295x3
305x3
315x2
285x5

Close Grip (hands at smooth)
225 + 55 lb. chainx5, 3 sets

Hammer Grip Paused DB Bench
80x12
90x10
80x10

DB Shoulder Press
65x10, 2 sets

Tricep Extension
Straight bar + 55 lb. chainx12, 3 sets

-- After my first week back doing real full range benching, I'm pleased that I seem to have healed well (still not quite 100 percent, but close). I am, however, still recovering some of what I lost during the layoff. Back to light speed work next Monday, and then a heavy Thursday.

[Clorinator]

Saturday, March 5

Squat
barx10
145x5
235x3
285x2
325x1
375x1
415x1
465x1, 2 sets
415x3

6.5" Block Pull
135x3
225x3
315x1
405x1
495x1
585x1, 2 sets
585x4

GHR
bwx15, 3 sets

PM
Chin
bwx5
+25x5, 4 sets
bwx10

High Hammer Row
2ppsx12, 3 sets

Rear Delt Machine
110x15, 3 sets

DB Spider Curl
25x15, 3 sets

Hanging Leg Raise
bwx20, 2 sets

[Clorinator]

Monday, Mar. 7

DE Bench
barx12, 2 sets
95x10
135x5
+ 55lb. chain
135x5
185x3
225x3, 3 sets (close, med, reg)
235x3, 3 sets (same)
245x3, 3 sets (same)
Chain off
225x17 - a few in the tank, stopped because I'm being mindful of my pec, and I wanted to leave some mojo for my next movement.

Incline DB Bench
80x10
100x10
120x8

Cable Fly
50x15
55x15
60x15
45x20

Alt DB Curl
35x15, 2 sets
25x20

MM Extension
x35, x26, x22

[Clorinator]

Tuesday, March 8

Paused Olympic Squat (shoulder width)
barx10, 2 sets
135x5, 2 sets
225x3, 2 sets
275x3
315x3, 5 sets

Romanian DL
135x8
225x8
315x8
365x8

High Plate Loaded Row
1ppsx10
2x10
2.5x10, 2 sets

Rear Delt Machine
120x12
110x15
100x15

Adduction/Abduction
220x10/250x10
235x10/265x10

Standing Abs
120x10, 2 sets

Light, easy day. Back was still a bit trashed from Saturday.

[Clorinator]

Thursday, March 10

Bench
barx20, 2 sets
95x10
135x5
185x3
225x3
255x3
285x3
315x3, 3 sets
295x5

CG (hands at smooth)
225x5
255x5
275x4

DB Shoulder Press
75x10
80x10
65x15

Tricep Ext
Straight bar + 55lb. chainx15, 3 sets

Still have tightness in the pec. My strength is coming back, but I need to fully heal.

[Clorinator]

Saturday, March 12

Box Squat (about 3/4" lower than usual)
barx10
145x5
235x2
325x2, 3 sets
375x2, 3 sets
415x2
465x2

Reverse Band DL (~80 off at the bottom, deload fully under knee)
225x3
315x1
405x1
495x1, 3 sets
585x1
655x1 (pr)

PM

Chins
bwx5
+25lb. vestx5, 3 sets
bwx10

Rear Delt Machine
100x10, 3 sets

Incline DB Curl
25x12
30x12
35x12

Decline Situp
x20, 2 sets

GHR
bwx10, 2 sets

Hyper
bwx20, 2 sets

- Box was apparently almost 2" below parallel, this will be the highest box I'll use from now on
- Plan on going really heavy only every 3 weeks or so on the squat, with more speed/volume work on other weeks

[Clorinator]

Monday, March 14

Speed Bench
barx12, 2 sets
+55lb. chain
barx10
95x8
135x5
185x3
225x3, 3 sets (med, close, reg grip)
240x3, 3 sets (same)
255x3, 3 sets (same)
chain off
225x18
- still battling left pec tightness

Incline DB Bench
90x10
110x10
100x15

Incline DB Fly
30x15, 3 sets

Lateral Raise
30x15, 3 sets

Monster Mini Ext
x35, x27, x22

[Clorinator]

Tuesday, March 15

Paused Squat (shoulder width, full depth)
barx10, 2 sets
135x5
225x3
275x3
315x3, 4 sets
315x5

SSB GM
65x8
115x8
135x8
155x8

GHR
bwx10, 2 sets

Decline Abs/Hyper SS
x10/x10, 2 sets

High Hammer Row
1ppsx12
2x10
1x15, 2 sets

Rear Delt Machine
80x12, 3 sets

Pressed for time, car broke down on the way in and that took a while to sort out. It was probably good that I didn't really push that hard on anything, kind of a deload day.

[Clorinator]

Thursday, March 17

Bench
barx12, 2 sets
95x10
135x5
185x5
225x5
250x5
275x5
295x5
300x5
305x5
275x7, last rep w/2 second pause

CG
225x5
255x5
275x4

DB Shoulder Press
75x10
85x10
65x12

Lying Tricep Extension
straight bar + 55lb. chainx15, 3 sets - first two done slowly, the last 5 reps of the last set I tried to outrun the chain because I was burned out

[Clorinator]

Saturday, March 19

Squat - heeled shoe, wider than shoulder width stance. Goal today was to move moderate weights with speed.
barx10
145x5
235x3
285x3
325x3
375x3
415x3, 2 sets - too slow
375x3 - shoulder width stance, great speed
375x3 - wider stance, slower
375x3 - shoulder width, better again

Sumo DL
135x3
225x3
315x3
405x3
455x3

GHR
bw+lightx10, 3 sets
bwx15

PM

Chin
bwx6
+weighted vestx6, 3 sets
bwx12

Hammer Medium Row
1ppsx12
2x12
2.5x12, 3 sets

BB Curl
95x12, 2 sets


Rear Delt Machine
70x20
80x20
90x14

Lateral Raise
25x20, 2 sets

Decline Abs
+25x12, 2 sets
bwx12

Flat soled shoes from now on for anything outside of shoulder width on the squat.

[Clorinator]

Monday, March 21

Paused Speed Bench
barx12, 2 sets
+55lb. chain
barx10
95x10
135x5
185x3
225x3, 3 sets (c, m, reg)
250x3, 3 sets (c, m, reg)
260x3 (c)
270x3 (m)
280x3 (r)

Incline Bench (medium grip)
135x8
185x8
225x8

Incline DB Fly
35x15, 3 sets

Hammer Curl/MM Extension superset
35x15/x40
35x15/x30
35x15/x25

[Clorinator]

Tuesday, March 22

Paused Squat (shoulder width, full)
barx10, 2 sets
135x5
185x3
225x3
275x3
315x3, 4 sets
365x3

Speed DL
135x3
225x2
315x1
405x1, 8 sets

Deficit SLDL (5-6")
315x8, 2 sets

Hyper
+45x10
+65x10
bwx15

Decline Situp
bwx15, 3 sets

High Hammer Pulldown
1ppsx12
2x12, 2 sets
1x15

Rear Delt Machine
80x12
90x12
70x20

[Clorinator]

Thursday, March 24

Bench
barx12, 2 sets
95x10
135x5
185x3
225x3
275x3, 3 sets - pec too tight, shut it down

DB Shoulder Press
80x8
90x8
95x7
80x12

Tricep Extension
45+55lb. chainx15, 3 sets

Rear Delt DB Raises
25x20, 3 sets

Not sure if the pauses on Monday made my pec worse, or if what I did today did it. Apparently I really need to back off.

Saturday, March 26

Speed SSB Box Squat
barx10
+strong band
barx5
155x2
245x2, 8 sets

4" Block Pull (dead stop)
135x3
225x3
315x3
405x3
495x3
585x3

GHR
bwx10, 5 sets

PM

Chins
bwx8
+25x8, 2 sets

Barbell Curl
95x12, 2 sets

Lateral Raise
25x12
30x12
35x12

Rear Delt Machine
90x12, 2 sets

Decline Situp
bwx15, 3 sets

[Clorinator]

Monday, March 28

DB Shoulder Press
25x13
45x10
65x10
75x10
85x10
90x10
85x12
75x14

EZ Bar Tri Ext
bar+55lb. chainx10
55+cx10
65+cx10
55+cx15
bar+cx20 - these all bothered my elbows, bad bar for this movement. need to try rolling DBX, and possibly get more chain.

EZ Curl (wide)
85x15, 3 sets

Rear Delt DB Raise
25x15, 3 sets

Tuesday, March 29

Paused Squat (full, shoulder width, 3 sec, beltless)
barx10, 2 sets
135x5, 2 sets
185x3, 2 sets
225x3, 2 sets
275x3, 2 sets

Speed DL
135x3
225x2
315x1, 8 sets

GHR
bwx8, 2 sets

Decline Abs
+10x10, 3 sets

Low Hammer Row
1ppsx12
2ppsx12, 2 sets
(drop)
1ppsx12

Tapering things down, pulling in a meet next weekend.