2300lbs - Training Log

[SELK]

bench
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
3 board
365 x 1
shirt
405 x 1
455 x 1
x1
x1
x1
x1

pin press
315 x 3
405 x 3
455 x 3

bench
225 x 10
x 10
x 10

notes
- shirt is extremely loose, I am just working on technique (which needs a ton of work). I bend my wrist back to bench and it just puts me in a terrible position to bench from. I will work in this shirt to low 500 over the next few months, then get a tight shirt and hit some PRs.

[SELK]

squat
brief + suit straps down (all very loose)
135 x 3
225 x 3
315 x 1
405 x 1
495 x 1
605 x 2
675 x 2
725 x 2

6 inch block pulls
raw
315 x 3
405 x 3
495 x 1
585 x 1
635 x 1
675 x m
635 x 1

notes
- have not done any raw pulling for some time and it shows. Going to work the squat up for 3 weeks with triples hopefully ending at 765 x 2.
- numbers are all pretty low because I have lost some weight (230lbs now) and my gear is all very loose. Im going to work in loose gear for the next few months then get some new stuff. I think this will help my form out quite a bit especially in the bench.

[SELK]

de squat

box squat
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
add blue bands
455 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

sumo deads from ground
495 x 1
495 x 1
545 x 1
595 x 1

[Cricket_Fire]

Simple and to the point; I like it! Nice work lately homie

[Coke]

Moving on real strong man, as usual.

[SELK]

bench

bench
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
add shirt
405 x 1
455 x 1
465 x 1

3 board
315 x 3
355 x 3
365 x 3
375 x 3

pin press
315 x 3
405 x 3
465 x 3

bench
245 x 10
225 x 10

notes
- nothing heavy today just working with the big shirt and actually working my technique. With the improved wrist position im positive I am going to hit a big PR when I get into a tighter shirt if I can maintain the positioning. It sucks handling ~100lbs less then what I usually do but its really hard to work technique when the weights are heavy.

[SELK]

squat

squat
loose brief + suit straps down
135 x 3
225 x 3
315 x 2
405 x 2
495 x 2
585 x 2
675 x 2
745 x 2

good mornings
315 x 5
x 5
x 5

notes
- took it easy today, happy with how the 745 x 2 felt, got to depth and came up no problem. Next week goto 765 x 2 for the top set and see from there.. not a ton of weight but my form feels good and they are fairly hard squats due to loose gear.

[Coke]

happy with how the 745 x 2 felt, got to depth and came up no problem.

Who wouldn't be well pleased, very nice!

[SELK]

de squat

box squat
briefs
135 x 3
225 x 3
315 x 3
405 x 3
475 x 3
add blue bands
475 x 3
x3
x3
x3
x3
x3
x3
x3
x3
x3

2 inch block sumos
495 x 3
545 x 3
585 x 3

notes
- got through the squats very quickly. next week go to 495lbs which will be difficult for 30 reps.
- back has been bothering me a bit so i only did 1/3 sets for the sumo deads but it moved quickly, no major injury or anything just didnt want to push it. The sumo work is starting to look much better and I can tell my hip strength is improving.

[SELK]

bench

bench
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
add loose shirt
405 x 1
455 x 1
475 x 1

3 board
315 x 3
345 x 3
365 x 3
375 x 3

pin press
315 x 3
405 x 3
465 x 3

notes
- still just working with light weights getting form down and letting the shirt work for me. My goal is to press 500 in a few weeks, once i go to a tighter shirt I expect some pretty big carryover as my form is much improved and im getting used to touching weights weekly. My form has just been so terrible on the bench for so long, I really did just need to back off the weights and learn how to bench correctly. As much as it sucks using lighter weights my bench is feeling good for once.

[SELK]

squat
loose briefs + loose suit bottoms (can hit depth easy with 135)
135 x 5
225 x 2
315 x 2
405 x 2
495 x 2
585 x 2
675 x 2
765 x 2

notes
- I am happy with how the 765 x 2 went, it was a difficult lift but depth was decent and form was good. This was the last week of this 3 week squat wave and im going to back off for a week and start back up again.

[Coke]

Ever outstanding Ryan!!

[Brian Hopper]

Strong squats Ryan...training is looking good.

[MarcusWild]

Do you plan on lifting in the XPC semifinals in October?

[SELK]

thanks guys,

yes Marcus, thats the plan right now, lots of time to prepare.

[MarcusWild]

Cool. I want to lift there too. I'm trying to talk Bill and Cliff into competing. It should be a great meet.

[SELK]

yeah, the last XPC meet was a great meet you guys should do it. Really tight judging which you guys are used to. I imagine the oct meet will be a big one since its the only way to qualify for the Arnold.

[SELK]

bench

135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
add loose shirt
405 x 1
455 x 1
485 x 1

3 board
315 x 3
345 x 3
365 x 3
375 x 3

pin press
315 x 3
405 x 3
475 x 3

low pin press
275 x 5
x 5
x 5

notes
- 485 touched easy and flew up. I put on the shirt by myself, really liking working with the loose shirt as I am finally getting some technique work in. Bench is feeling good lately, when i tighten up this shirt its going to be really interesting to see what I can press, but I am pretty confident that I will hit a nice PR.

[SELK]

squats

box squat
briefs
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
add blue bands
495 x 3
x3
x3
x3
x3
x3
x3
x3

deads
couple of speed pulls with 405

notes
- squats felt good, that is the most straight weight ive ever used on DE day but only a blue band (which is still quite a bit of tension on my setup).
- Triples on speed day suck.. I am trying to do all sets in 1 breath and that is hard but I did manage to get it done.

[SELK]

bench

bench
135 x 3
185 x 3
225 x 1
275 x 1
315 x 1
add shirt
405 x 1
455 x 1 x 1

3 board
335 x 3
365 x 3
365 x 3

pin press
315 x 3
405 x 3
455 x 3
485 x 3 pr

notes
- crap day, im a little sick and hadnt slept in over 30 hours before training so I wasn't expecting much. At least got in a little volume and got the pin press I only got 2 reps with last week.

Going to compete in ~7 weeks so I can qualify for wpc worlds. I was going to just do bench only at this meet and try hit a PR, but i think i may need to compete in full power to qualify I need to figure it out. Im planning on going 220 as right now im 225lbs. Ive been taking training easier since the xpc coalition so I am not expecting PRs in the squat/dead. Its no secret I like to back things way off after a meet. I plan on doing this sport a long time and I have found when I keep pushing things I feel like shit and make less progress longterm.

[SELK]

squats
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
675 x 3
725 x 2

deads
up to
585 x 1

[SELK]

^ was wearing loose briefs and suit bottoms. If I do decide to do the full power in a few weeks here I will go 220 and try at least break my 220lbs PRs. The squat and bench shouldnt be a problem but my pull is feeling terrible lately because I havnt been training it.

[Brian Hopper]

Training is looking good Ryan!!!

[Coke]

Great job man.

[SELK]

box squats
briefs
135 x 3
225 x 3
315 x 3
405 x 3
455 x 3
add blue bands
455 x 3
add green bands
455 x 3
x3
x3
x3
x3
x3
x3
x3

notes
- that was heavy as hell.. most weight ive ever used at the top on a DE day by 20lbs + doing triples instead of doubles. Somewhere in the 900-950 range at the top.
- BW at 225lbs so I am happy I am maintaining/gaining squat strength. Likely this is due to me backing off on the deadlift training lately which I will pick back up soon.