left hip super sore from last sq/dl
no speed sq
4 sets of 20
3 sets of 6
3 sets of 15
3 sets of 9
briefs to save f'd up hip
3 sets of 20
stiff leg wide sumo
2 sets of 12
475x3 3 board close grip
140x8 - not all locked out, focusing on bottom
shoulder pin overhead press
ez curl floor ext
fat handle 1 arm rev pushdowns
3 sets of 12
Chambered bar 15 1/4 box sq with briefs
doubled purple bands
magnum row 5 sets of 12
3 sets of 8
3 sets of 12
hammer rope curls
4 sets of 15
2 trips dragging the sled.
Last edited by Ryan Celli; 05-07-2010 at 12:54 PM.
30 minutes on bike 120 heart rate
Dennis Cieri stopped by the gm tonight to train back and bi's. We got to talk shop and grab some food afterwards. Super cool dude. He is going to come back so we can train bench together soon.
Last edited by Ryan Celli; 05-07-2010 at 12:59 PM.
I am a garage training 49 year old and I am thinking of reverting to a one-day a week press schedule and I was looking over your logs for the last few weeks and was wondering what you used to guide your percentages for Bnech press form week to week while training raw ? Do you go by feel on that day or do you have a target number of reps you want to hit ? Does not look like you miss very many top weights, so I guess that you do not perform a true ME.
I go by feel whether shirted or raw. As I warm up I decide how I feel and what I want to hit as my "work" sets. I never do percentages. I mean technically they are percentages, but I know my numbers and what is good or bad for me so I go by numbers. So, yes I go by feel AND have a target set or two. As a met draws near, I will map out week by week the top work sets for each week as a guide. Alot of times these up up changing, but at least I have a guide to go by. Hope this helps! Any more questions just ask, good luck and train hard!
plates 3" off ground
4 sets of 15
Last edited by Ryan Celli; 05-11-2010 at 08:02 AM.
10 minutes on step mill and some stretching. instead of sled work.
30 minutes on bike 120 heart rate.
pin shoulder press
2 sets of 8
inc db tri ext
i like them Travis. I do them every once in a while. Usually do rev band ones. Lately been doing straight weight, close grip.
I did them for the first time in probably 3 years last week and was reminded of how much they can help your bench
Your bench technique is looking flawless as ever man. Very impressive.
Hey Ryan, lifts are looking good. Especially that deadlift.
JT- thanks, when you coming back? You taking the mobile home down to Tampa or what!
titan briefs no box
120lbs of chain
3 sets of 12
5 sets of 12
4 sets of 5
trap bar shrugs
bicep curl ez curl bar
apt knee sleeves
add crain briefs
wide sumo stiff leg
Last edited by Ryan Celli; 05-17-2010 at 09:03 AM.
seated db press
tri ext on floor
rev 1 arm pd
hurt something in lower back today. 145 with chains, second rep coming out of the hole my lower back made a huge pop noise. I think it was super tight from benching the night before and I sat at my desk most of the day. Had to stop there. just did some stretching, iced on the way home followed by a mortin and muscle relaxer. Have chiro appt at 4 today. It's just a little tight and sore today. Hopefully no big deal.
what r you up to 230 now? hahaha you look buddy. keep it up.
Trip to chiro. L5 out as suspected. Should be fine. hopefully it doesn't effect squats on Friday! Used the ultrasound machine for 4 minutes on each forearm just for good measure.
Ice and rest today.
Scott--- thanks man, I've been about 215-217 in clothes. yikes! And NOT getting in my cardio.
Ryan what does your training split look like now a days?
day 1 squat/dead/lower accessory
day 2 off
day 3 off
day 4 bench/shoulders/tris
day 5 speed squat/back/bi
day 6 off
day 7 off
I don't recommend this for any beginner.
long trips in the sauna on the way huh? it sucks. if it makes you feel any better i am that far away with no clothes on.