Ryan Celli Training Journal

[Ryan Celli]

I often get asked how I train. I train very much based on how I feel, so that is a hard question to answer sometimes. I do have set days but my actual workouts very. If I have a competition coming up I have my way of peaking, but even that changes. It will change from meet to meet, as I change, my strengths change, my weaknesses change, and my life changes....ect

I decided to keep an online journal so I have a place to refer the many people that ask me the usual question "What is your workout?" LOL.

I typically train 3 days a week, Monday (squat day), Wednesday(bench day), Friday(deadlift day). When I can, I do rehab/prehab work on a few of my off days.

Right now I'm just maintaining and contemplating USPF Nationals in June.


I'm pretty busy working 80+ hours running my gym and personal training business. My free time I try and spend with my wife, 4 year old son and doberman!

So here it is, we'll see how it goes, some of the contraptions I come up with are hard to explain, hopefully I can include video every once in a while!

[Ryan Celli]

I had to skip Mondays squat work out as I've been having trouble squatting lately. I was adjusted by my chiropractor and sat Monday out. My pelvis was off kilter.

Tuesday: Finally felt powerful again! I got to drag the sled and do abs!

Chamberbar Squats with manta ray off 15" box.
135x 12
135x 8
185x 8
225x 8
275x 5
315x 5
365x 3 padded 15" box
405x 3 padded 15" box
455x 3 I switched back to a regular 15" box as my hip was starting to hurt
225x 20 no box, no manta ray

Glute ham raise.
3 sets of 10 reps ..body weight

lunges with kettlebells.
12k x 8
16k x 8
16k x 8

Sled outside! We had a group outside pulling so I decieded to jump in while they were still outside. I figured it would help my hip.

2 sets dragging backwards one way and forward on the way back

calfs raises
120x15
200x 15
280x 15

lying cablecross over sit ups with rope.
10x 8
15x 8
20x 8
25x 8

[Ryan Celli]

Flat bench:
135x 12
135x 12
225x 8
225x 5
275x 5
315x 5
365x 8

3 board press
405x 3
455x 3
485x 3

Incline Smith
135x 8
225x 8
225x 8

Overhead tricep extentions with 7' EZ curl bar.
95x 12
115x 12
135x 8
135x 8

Bicep curls with 7' ez curl bar.
95x 12
95x 12
115x 8
115x 8

lat pulldown abs 3 sets standing and seated.

I did alot of stuff I don't normally do today, smith machine, overhead barbell ext. It all felt good, and I needed some new movements.

[Ryan Celli]

Deadlifts
135 x 12
135 x 10
225 x 8
225 x 5
315 x 5
315 x 3
405 x 3
405 x 3
495 x 1
545 x 1
600 x 1

Kettlebell snatch
16k x 8
16k x 8
20k x 8

2 arm swing
20k x 8

1 arm magnum rows
3 sets of 8
2 arm magnum row machine
2 sets of 8

Football bar pullups
2 x 12

standing dumbell press
45 x 12
60 x 12
70 x 12

1 arm kettlebell presses
16k x 12
20k x 12

abs

[bill]

Wow alot of work there

[Ryan Celli]

Late night squats !

Walkout
Safety squat bar
170 x 12
170 x 10
260 x 8
260 x 8

15" box
310 x 5
351 x 5
400 x 5
440 x 5
490 x 1
510 x 1
530 x 1

Smith machine close stance bodybuilder style squats
135 x 8
225 x 8
225 x 8
225 x 8

Glute ham raises body weight
2 sets of 20

[dbcb314]

You gonna start posting videos again on youtube?

[Ryan Celli]

You gonna start posting videos again on youtube?

I can, I haven't felt that my training has been at a youtube level ..lol

[Ryan Celli]

skipped Wednesday's workout. Trained on Thursday instead.
Flat bench
135 x 12
135 x 10
225 x 8
225 x 8
225 x 5
275 x 8
315 x 8 felt right pec strain??
365 x 1 " "
385 x 8 " "

Incline barbell
135 x 10
triple knotted purple bands together, then strung it from one end of the barbell under the bench and over the other end of the barbell.
135 x 5
185 x 8
225 x 8
same set up but with 4 boards.
275 x 3
315 x 3
365 x 1

Floor dumbell extentions
35 x 8
45 x 8
55 x 8
55 x 8
55 x 8

Tri pushdowns with ez curl bar
50 x 20
underhand grip
50 x 15

decided to train bi's on Friday.

[Travis Bell]

Ryan I saw that video of you benching 530 not too long ago. Brother that was some strong stuff!!

[johnnytang24]

I can, I haven't felt that my training has been at a youtube level ..lol

Youtube level?

Video

[Ryan Celli]

well, maybe it is! Nice one JT!

[frank]

Youtube level?

Video

i wouldnt count the first one


anyway, you are definetely strong enough and i would like to see some videos aswell!

[Stumprrp]

Beast

[Ryan Celli]

Zercher squats
95 x 12
135 x 10
135 x 8
185 x 5
225 x 5
275 x 3
315 x 2 was slipping out of my arms

I've never done the following one arm deadlifts before. I just was trying them out. I really liked them and it hit the mid section and grip hard.

1 arm deadlifts bar strattled
135 x 5 x 2 sets with each arm

side 1 arm deadlifts
135 x 5 x 2 sets with each arm

pulldowns close grip
160 x 10
200 x 10
200 x 10

machine cable curls --- because I missed bi's on chest day
40x 10
60 x 10
80 x 10
80 x 10
80 x 10

Hammer curls
40 x 10
50 x 10
60 x 10
70 x 10

[KingJustin]

Strong workouts man.

How long do you typically stay in the gym?

[Runty]

Damn, some big weight getting moved in here. Thought a flock of geese was going to land nearby after hearing the mating calls in that video.

[Big_Byrd52]

Youtube level?

Video

man that fukin hardcore! that weight wasnt **** to him!... then he looks like he almost passed out. haha

[Travis Bell]

HAHAHA that did sound like geese. Bet he got alot of respect in the gym after that lift

This one is pretty good as well

Video

[Ryan Celli]

Strong workouts man.

How long do you typically stay in the gym?

I'm here 80 hours a week!
I train for about 1.5 to 2 hours three times a week.

[Ryan Celli]

Fun with johnnytang24

Safety squat bar squats.

bar x 12
160 x 12
160 x 12
250 x 8
260 x 8

15"box
310 x 5
375 x 5
400 x 3
440 x 3
490 x 3
530 x 1
580 x 1

regular squats
225 x 20

glute ham raises.
x 10
purple band x 10
purple band x 8

calf raises on smith machine
135 x 15
205 x 12
205 x 12
205 x 12

lying sit ups with rope on cable cross over
20 x 12
25 x 12
30 x 8

[johnnytang24]

I forgot there's 35 extra pounds on the bar when using the SSB with olympic collars! I probably should have stopped at the 490 which I thought was 455. That padding makes it feel hella' lighter.

If I had known that last set was 580 I would have snuck a 10 on each side for you.

[Ben Moore]

If I had known that last set was 580 I would have snuck a 10 on each side for you.

That's the sign of a true friend and great training partner!

[Ryan Celli]

That is why I love training with JT!
I wish we would had made it 600 too! I just wrote down my numbers in my journal as if it were a 45 lb bar. Then when I typed it up here I added in the correct poundages. If you want to get technical, I weighted my bar at 71 and we had the Ivanko 2.5 kilo collars on so the 580 was 582
Nice lifting by the way!
We need some pictures or video next time!!!

[Ryan Celli]

Flat bench---many warm up sets due to a very tight right pec. the single with 405 was to "test" my pec and make sure I could rep it. I wanted to hit 8+ I stop at 7 because of how tight the pec got on 5,6,7. I videos taped this set so, I will post it when I can.
135 x 12
135 x 10
225 x 8
225 x 8
225 x 5
315 x 5
365 x 5
405 x 1
405 x 7

4 boards
455 x 1
495 x 1

incline barbell
185 x 15
185 x 15

pecdeck
33 x 20
33 x 20

seated dumbell shoulder press
40 x 8
60 x 8
80 x 8
90 x 8

Incline dumbell tri extentions--right elbow pain! It thought this was gone!!!!
35 x 12
45 x 8
55 x 8

dumbell floor extention
55 x 8
55 x 8

Straight bar curls
50 x 12
70 x 12
90 x 12
110 x 8