2300lbs - Training Log

[Brian Hopper]

As far as depth goes, I think the APF right now is the most consistent when calling depth. Beverley and Mike are doing an awesome job trying to change things around. If you see them two side judging, you better hit proper depth because they will red light you. I think the IPA and SPF have been letting alot of squats pass that are high and it turns out to be a world record. Chuck V just broke a squat record and it was the deepest multi-ply squat, especially with that amount of weight that I have seen in a long time.

[MarcusWild]

I think if the hip crease is lower than the highest part of your quad, then you'll pass at 90% of multi-ply meets. That's not what the rule book says, but it's how it's called. It pays to have big quads.

I agree on the McDaniels judging. Personally, I think they are spot on. They judged at Al Caslow's meet, and there was a lot of talk about how strict it was. I thought the judging was right on.

[SELK]

I am in complete aggrement with how you feel regarding rules / depth. It's nice to have a standard to aim for accross mutliply lifting (so we know what to train for), as long as that standard is fairly consistent.

What bothers me is when I go to one meet and hit a PR, only to show up at the next one and see that depth is being called differently. That inconsistency makes it hard on lifters to set goals, hit big numbers, compare ourselves to other multiply lifters, and avoid bombs.

It's all part of the game though. If I know squats are going to be tough I open light, then try something big hoping to get 2 whites and start focusing on bench; sometimes unfortunately at the cost of posting the total I want. I guess part of hitting the numbers you want is choosing the right meets and / or attending a lot of meets.

Great training lately by the way, your pull is ridiculous! I'd like to move up to 220 also, but having a tough time gainig the weight without being a fatass. I'll just have to be patient and consistent with diet to truly outgrow 198.

Yeah, a standard would be nice. I have been just trying to make sure my depth is good no matter the meet. I figure it will be easier to cut it a few inches high then learn how to get deeper on meet day.

thanks! my pull is moving along I think.. really want to get 771 next meet.

My bodyweight climbs very easy and i get fat quick so I hear you haha. Seems like a slow approach is the way to go.

As far as depth goes, I think the APF right now is the most consistent when calling depth. Beverley and Mike are doing an awesome job trying to change things around. If you see them two side judging, you better hit proper depth because they will red light you. I think the IPA and SPF have been letting alot of squats pass that are high and it turns out to be a world record. Chuck V just broke a squat record and it was the deepest multi-ply squat, especially with that amount of weight that I have seen in a long time.

Yeah, I think the federation has less to do with it then the judges selected for the meets. Lots of judges will be involved in multiple federations and I highly doubt they change their judging from one meet to the next.

I think if the hip crease is lower than the highest part of your quad, then you'll pass at 90% of multi-ply meets. That's not what the rule book says, but it's how it's called. It pays to have big quads.

I agree on the McDaniels judging. Personally, I think they are spot on. They judged at Al Caslow's meet, and there was a lot of talk about how strict it was. I thought the judging was right on.

Yes, that sounds about right depth wise.

Ive been told by judges that I am hard to judge depth on because I have big hamstrings.. I always thought that was funny.




deads
4.5 inch blocks (1.5 inches lower)
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
545 x 3
605 x 3
605 x 3

good mornings
up to 455 x 5
455 x 5

pullups
3 sets

notes
- deads felt heavy today. lowered the blocks and switched back to the super stiff bar. Next week I hope to go 650ish x 3 for a PR then 1rm the week after in the mid 7s. The numbers always look pathetic when i use this bar but it certainly makes me stronger.

[Brian Hopper]

I know that Mike & Bev pretty much judge at all of the big APF meets and some local ones as well.

Good job on the block pulls!!! I'm starting to hit them alot now, trying to focus on a 6" and 4" block.

[SELK]

bench

2 board raw
225 x 3
275 x 1
315 x 1
365 x 1
385 x 1
405 x miss
3 board
405 x 2

shirt
455 x 1 - 4 board
495 x 1 - 3 board
545 x m - 2 board missed about 1 inch shy of lockout.
x m - 2 board

raw 4 board
405 x 3
415 x 3

notes
- Although bench numbers are pathetic, I am much happier missing lifts at lockout (and it was VERY close) rather then dumping etc.
-Just need to keep working on it and getting stronger. I dont know what happened with the 405 2 board raw, just didnt have much strength today

[Brian Hopper]

Nice bench work, it seems to be coming along nice.

[SELK]

squats
135 x 5
225 x 3
315 x 3
405 x 1
495 x 1
585 x 1
675 x 1
765 x 1
855 x 1
905 x 1

chain suspended GM
315 x 5
405 x 5
465 x 5

notes
- 905 felt a little on the heavy side but moved fine. Form was pretty good.
- gear was fitting a little loose today have to sort that out.

[Coke]

905 felt a little on the heavy side but moved fine. Form was pretty good.

You're joking, of course, lol. Seriously though, those squats and GMs both left me speechless.

[Brian Hopper]

Strong work on both the squats and gm's, nice job Ryan!!!

[Lones Green]

905 is heavier than 903

[NickAus]

Numbers look good to me!

[MarcusWild]

Are you going to wear gear more often now? You usually squat raw for awhile before you put anything on.

[SELK]

bench

raw
135 x 5
2 board
225 x 5
275 x 5
315 x 5
345x 5
x5

paused bench
275 x 5
x5

cg bench
225 x 14
x 12
x 10
x 9

pushdowns
2sets

[SELK]

You're joking, of course, lol. Seriously though, those squats and GMs both left me speechless.

Thanks!!

905 is heavier than 903

yeah but ive gotten 955 in the gym

Numbers look good to me!

Thanks!

Are you going to wear gear more often now? You usually squat raw for awhile before you put anything on.

Well, I usually like a long raw training cycle before getting into gear. But as it stands right now I am competing again early June so thats not enough time to get in alot of raw work. I still think that bringing raw strength up is the quickest way to a big squat, so I will be training raw every other week until the meet.

There is small chance I take the june meet off and just do the August Pro-am. I have always wanted to do that meet but never had the total to compete on the Pro day.. now that I do I figure why not?

[SELK]

deads

4.5 inch blocks
135 x 5
225 x 3
315 x 3
405 x 3
495 x 3
585 x 3
635 x 3 - ties PR

GMs
455 x 5
x 5

notes
- Although I did not set a new PR, I had a little more in the tank but don't want to destroy my back right now. I imagine I am good for 655 x 3 from this height.
- Next week ill hit a single over 7 most likely from this block height. Deadlift seems to be progressing.

[NickAus]

Nice pulls!!

Ryan do you do your raw squats to box all the time or sometimes free squat raw?

Thanks.

[Brian Hopper]

Strong pulls and gm's Ryan!!!

[NickAus]

Really like your point about doing this for the love, no fame or fortune here!

Wish more people understood that!

[SELK]

Nice pulls!!

Ryan do you do your raw squats to box all the time or sometimes free squat raw?

Thanks.

For years I always did them to a box, box lately I have switched to a free squat. For some reason box squatting has really been bothering my knee.. Doesn't make much sense (as I think usually box squats are easier on the knees) but things are pain-free when I free squat.

I think both are good, switch them up.

Strong pulls and gm's Ryan!!!

Thanks Brian! although i didn't hit a PR i was fairly happy with the pulls. Next week Ill shoot for a PR.

Really like your point about doing this for the love, no fame or fortune here!

Wish more people understood that!

Yep, ive spent lots of money on this sport (buying all my equipment, gear, meet fees, driving to train etc) but to me its worth it because its what I enjoy doing.

[SELK]

sat -off/deload

bench
135 x 5
185 x 5
225 x 6
275 x 6
295 x 6
315 x 6
x 6
x 6

pause bench
285 x 5
x 5

pushdowns
3 sets

notes
- bench felt alright. Playing around with my setup as what ive been using is not working well for me.

[SELK]

deads

4.5 inch blocks
135 x 3
225 x 3
315 x 1
405 x 1
495 x 1
585 x 1
675 x F - didnt budge
675 x 1
735 x F - 2 inches shy of lockout.. VERY close.

GMS
405 x 5
x 5

notes
- 675 wouldn't budge the first time, my positioning was very bad. It came up pretty easy on my second try a minute later.
- I thought I was going to get 735 it came up but I just couldn't finish the lockout. I have never maxed out my pull on this block height before but wanted >700. 725-735 would have likely gone. It was disappointing to miss this weight.
- next week we take the blocks down to 3 inch and start the 4 week cycle over.
- 1 more month of straight weight block pulls then I am going to change it up a bit, start throwing in some bands etc.

[Brian Hopper]

I wouldn't sweat it bro, it could of just been one of those days. You know the strength is there and you still got some nice work in.

[SELK]

bench

bench
raw
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
add shirt
3 board
455 x 1
495 x 1
545 x 1
565 x 1
585 x 1

CG bench
225 x 10

4 board
315 x 10
335 x 10
365 x 8

notes
- Bench finally seems to be moving. I know 3 board is high in a shirt, but ive seen good carryover here in the past. My best off the 3 board is 605 and that was over a year ago when i was much heavier in a shirt that there was no way i was ever touching. Hoping to go 615 in a few weeks.
- Moved back to a flat footed bench. I have always felt much stronger like this, but was convinced that I would get more carryover with my feet tucked for some reason.. I am going to give the flat footed method a try for a while. This will also give my back more rest for deadlifts at meets.

[Brian Hopper]

Bench is looking good and strong!!! If I ever get back in a shirt, I'm going to try flat footed also. I feel much better that way and it doesn't bother my back as much.

[SELK]

Yes, ive been having some back issues for a few months now as well and being flat footed helps for sure.

some other updates
- BW staying right around 233lbs.. This is a good weight for me.. I may drop a few lbs in the summer so I can gain weight into an august meet.. but this is the weight I need to be at.
- Training is feeling good again, took a while for my body to recovery from the last meet (ive been like 6-7 weeks now I think). I have NO idea how people do 5+ meets a year, I can hardly do 2. Its not looking good for competing in June though.. I was planning on it, but I am not going to be near ready and I hate competing without showing a decent improvement. I'll try to rush into PRs and that never works for me, after each meet I usually like to back off for a while, bring my raw strength up then slowly work myself back into the gear. I think this is a large reason why I stay fairly injury free.
- That being said, im setting my goals at 1000/600/800 for august