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Thread: Ryan Celli Training Journal

  1. #151
    Senior Member Ryan Celli's Avatar
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    12-12-08 friday

    med weight deadlifts
    135x12
    135x10

    added 3 20lb chains
    135x3
    225x5

    added 6 20lb chains
    225x3

    315x6sets of 3 45 seconds rest double overhand with straps.

    magnum rowsx5 sets
    t bar roxs x4sets
    blast strap chin ups 2 sets of 10

    dumbell shoulder press
    40x10
    65x10
    85x10
    100x10
    110x10

    lateral raises
    x2sets

    shrugs on smith machine
    3sets of 10

  2. #152
    Senior Member Ryan Celli's Avatar
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    12-15-08 monday

    squats
    145x12
    145x10
    235x8
    235x5
    325x5
    325x3
    415x3
    465x1
    515x1
    545x3

    reverse bands
    600x1
    650x3

    1 legged leg press x 3 sets
    smith squats x 3 sets
    glute ham x 3 sets
    calfs x 4 sets
    abs

  3. #153
    Senior Member Ryan Celli's Avatar
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    12-17-08 wed

    bench
    135x12
    135x10
    225x8
    225x5
    315x5
    365x3
    405x3paused
    455x1
    500x2

    2board
    530x1
    545x1

    fat bar incline x 4 sets
    incline fly x 3 sets
    tricep ext on floor x 4 sets
    incline tri ext 3 sets

  4. #154
    Senior Member Sidior's Avatar
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    I really like how you worked up to a heavy triple squatting then added the reverse bands, I may try that myself.

    Great lifting in here.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  5. #155
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    Ryan your #'s are very impressive. I see your almost always doing a single or a triple with the three lifts during your workouts. How do you determine the weight? Do you use %'s, or go by feel? And if so don't you get burned out. How do you set up your lifts as you approach a meet?

  6. #156
    Senior Member Ryan Celli's Avatar
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    Quote Originally Posted by rick344 View Post
    Ryan your #'s are very impressive. I see your almost always doing a single or a triple with the three lifts during your workouts. How do you determine the weight? Do you use %'s, or go by feel? And if so don't you get burned out. How do you set up your lifts as you approach a meet?
    Thanks Rick!

    My "Work sets" vary from 1-20 reps. Out of season, I do whatever I feel like doing, it may be a top set of 20 reps squats, or it may be a heavy single with the safty squat bar. I find sets of 1 to 5 reps on the bench work best for me. 1-3 on squats and 1-3 on deadlifts.

    I go mostly by feel. The weight is determined by past meet preparations and how I feel.

    If I'm nearing a competition I tend to stick with 1-3 reps. I work my way backwards from the meet, dropping the reps and adding weight as the meet gets closer.

    I hope this helps. I wish I could tell you that I do THIS and if you do THIS it will work, but that's not the why it works.

  7. #157
    Senior Member Ryan Celli's Avatar
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    12-19-08

    Deadlift
    135x12,10
    225x8,3
    335x3
    added 40lb chain
    335x3
    425x3
    515x1 belt
    605x1
    665x0! up to knee level.
    I took off the chains, figured I could get one or more for sure.
    665x0 NOT

    1 arm rows
    65x12
    85x12
    110x12
    110x12

    football bar pull ups
    x8,2sets

    dumbell shoulder press
    50x12
    70x12
    85x12, 2sets

    my left lower ribs are out, I was at the Chiro the day before. 605 was raw. After my last try at 665, my right hio was killing me.

    umm, I need to rethink my dl's. After days like this my Mondays squats suck. I am going to pull on Mondays after squats till the raw unity meet. Mostly rack pulls which I've gotten away from. Everytime I miss a Dl it's at the knees.

  8. #158
    Senior Member Ryan Celli's Avatar
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    12-22-08

    Last dl day wrecked me. Time for a light week
    pause squats
    145x12,10
    235x8,5
    325x8sets of 3 reps

    leg press
    4 plates x10
    8 plates x10
    10 plates x10
    12 plates x10

    glute ham
    x12
    purple band x12x 2sets

    calfs and abs

    after the leg press my left quad was killing, outside quad right above knee to the outside.

  9. #159
    Senior Member Ryan Celli's Avatar
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    12-23-08 Tuesday instead of wed

    So I had to bench a day early ..the day right after squats, fun!
    another light day. this week is light week. I paused all sets of 275
    bench
    135x12,10
    225x8,5
    paused reps
    275x8sets of 3 reps

    incline bar
    135x10
    225x10
    275x10

    incline fly
    45x12
    55x12
    60x12

    rope pushdowns
    50x12
    60x12
    75x12

    db extentions on bench
    40x12
    45x12
    50x12

    db curls
    35x12
    35x12
    45x12

  10. #160
    Senior Member Ryan Celli's Avatar
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    12-26-08

    Like I said no more Deadlifts on Friday till after the raw meet

    lat pulldown
    120x15
    150x15
    200x10
    220x10
    220x10

    magnum row
    135x10
    225x10
    235x8
    275x8
    275x8

    fat bar pull ups off powerrack
    3 sets of 10

    db shoulder press
    40x12
    60x12
    80x12
    90x12
    100x12

    Shrugs
    225x10
    315x10,2 sets

  11. #161
    Senior Member Ryan Celli's Avatar
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    12-29-08 Monday

    Squats
    145x10,8
    235x8,5
    325x5
    415x3
    465x2
    515x2
    565x2
    Video

    reverse green bands
    600x2
    650x1
    I change my band set up on squats. green instead of blue. I also dropped them for full weight on top, and -90 on the bottom

    Rack pulls from below knee
    405x2
    495x2
    585x2
    675x1 - used straps and double overhand- right bi was hurting. this was a slow rep.

    db lunges
    45x8, 2 sets

    calfs.

    squatted in my singlet today. I was super deep on the squats.

  12. #162
    Senior Member Ryan Celli's Avatar
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    12-30-08 Tuesday

    SO with the holidays again I had to bench the day after heavy squats.

    bench
    135x12,10
    225x8,5
    315x5
    365x3
    405x3
    465x1 paused
    505x2
    reverse green bands
    495x1
    535x2
    Video


    I lowered my bands and changed the to green for the raw meet. this set up has full weight at lock out and -55 on the chest.

    inc bar
    225x5
    295x5
    365x1 super fast, i stopped because I thought i would go to 405, but after thinking about it i stopped here. maybe next week.

    inc fly
    50x12
    70x8

    floor ext
    45x12
    60x12
    75x6

    kickbacks
    35x12
    35x12

    straight bar curls
    50x12
    70x12
    90x12
    100x8

  13. #163
    Senior Member Ryan Celli's Avatar
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    1-5-09 Monday

    squat
    145x12,10
    235x8,5
    325x5,1
    415x3
    495x3
    545x1
    580x2
    reverse bands green
    615x1
    650x2
    Video

    I had 580 on video but my side spotter was in the way. you can't see crap.

    deadlifts off floor
    315x6 sets of 3 resp with 45 sec rest

    lunges
    45x8,8 this is the set that messed up my outer left quad. It was super tight after squats, and when I wento to lunge forward i felt my out quads right above my knees pull. my left is worse the the right. I spent all week rehabbing it. ice,massage,ultrasound,foam roller, motrin....

    glute ham
    x12
    purple band
    x8
    x8

    calfs and abs

  14. #164
    Senior Member Ryan Celli's Avatar
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    1-7-09 wed

    bench
    135x12,10
    225x8,5
    315x5
    365x3
    415x3

    475x1 pause
    510x2
    reverse green band
    535x2 paused
    Video


    inc bar
    225x5
    275x3
    345x3
    365x3

    inc fly
    50x8
    65x8
    75x8

    floor ext.
    45x12
    55x12 x 3 sets

    kickbacks
    35x10,10

    straight bar curls
    65x12
    85x12
    115x12
    135x12

  15. #165
    Senior Member Ryan Celli's Avatar
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    1-9-09 friday

    band work for rehab for leg .
    kettlebell snatch
    12kx12
    16kx12
    20kx12

    magnum row
    2 platesx10
    3 platesx8
    4 platesx8
    5 platesx8
    6platesx8

    fat grip db rows
    50x8
    70x8,8,8

    inverted rope bodyweight rows
    x8,8,8

    shoulder press machine
    53x12
    74x10
    95x8
    105x8

    lat raise
    30x8
    35x8

    smith shrugs
    135x8
    225x8
    315x8,8

    abs

    i tweeked my lower back doing snatches. i'm falling apart. I spent all week rehabbing my leg. I am not going to squat Monday, I will wait till Tuesday to give my leg an extra day of rest. It's coming from my pelvis, rotated and pulling my IT band and quad and lower back!

    I plan on hitting the chiro Monday again, hopefully i'm ready by Tuesday night.

  16. #166
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    Ryan, thanks for the reply. It did help me out. I am currently using 5,3,or 1 reps on my three lifts cycling them over 3 weeks with a deload (lighter) week and then starting all over. If you could give me an idea how you train two weeks out of a meet. I was gonna single two weeks out and perform openers one week out with at least 5 days of rest from last training session to the meet. I am training raw and it will be my first meet I have done since 1996 (came out of retirement). Any help will be greatly appreciated.

  17. #167
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Ryan Celli View Post
    i tweeked my lower back doing snatches. i'm falling apart. I spent all week rehabbing my leg. I am not going to squat Monday, I will wait till Tuesday to give my leg an extra day of rest. It's coming from my pelvis, rotated and pulling my IT band and quad and lower back!

    I plan on hitting the chiro Monday again, hopefully i'm ready by Tuesday night.

    I bet you'll be good to go. Sounds like a good plan not squatting today. You won't get stronger at this point anyways.


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  18. #168
    Senior Member Ryan Celli's Avatar
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    Quote Originally Posted by rick344 View Post
    Ryan, thanks for the reply. It did help me out. I am currently using 5,3,or 1 reps on my three lifts cycling them over 3 weeks with a deload (lighter) week and then starting all over. If you could give me an idea how you train two weeks out of a meet. I was gonna single two weeks out and perform openers one week out with at least 5 days of rest from last training session to the meet. I am training raw and it will be my first meet I have done since 1996 (came out of retirement). Any help will be greatly appreciated.
    I go by feel so much. I would probably do doubles two weeks out, then opener one week out plus another set below max. I also take 5 days off before meet.

  19. #169
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    Ryan - is your chiro using any laser or ultrasound on you? Good luck with your rehab! And kill it at the meet!
    Last edited by Ben Moore; 01-15-2009 at 09:53 AM.

  20. #170
    Senior Member Ryan Celli's Avatar
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    Quote Originally Posted by Ben Moore View Post
    Ryan - is your chiro using any laser or ultrasound on you? Good luck with your rehab! And kill it at the meet!
    my chiro is doing adjustments and electric stim.

  21. #171
    Senior Member Ryan Celli's Avatar
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    1-13-09 tuesday

    I took monday off for an extra day of rest.

    squats
    145x12,10
    235x8,5
    325x3,1
    415x3
    495x3
    525x1
    575x1
    590x1

    rack pulls from below knee , right above calf muscle.
    225x2
    315x1
    405x2
    495x2
    585x1
    675x1
    700x1 double overhand with straps to give right bicep a break.

    done, all and all a good day considering how I felt all last week. The 590 was easy. out quad hurt after every set of squats.

  22. #172
    Senior Member Ryan Celli's Avatar
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    1-14-09 wed

    bench day after heavy squats
    135x12,10
    225x8,5
    315x5,1
    365x3
    405x3
    455x1
    500x1 pause
    515x1 pause
    545x1 reverse green band

    incline db
    85x10
    100x10
    120x10

    incl fly
    50x10
    70x10

    rope pushdowns
    60x12
    75x12

    db floor ext
    50x10
    60x10

    hammer curls
    40x12
    45x12
    55x10
    65x10

    everything felt good today.

  23. #173
    Senior Member Ryan Celli's Avatar
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    1-18-09 sunday

    last training day before RUM.

    squats
    warm up then 235x6sets of 3 reps with 120lbs of chain 45 sec rest

    bench
    warm up then 225x6sets of 3 reps with around 60lbs of chain 45 sec rest

    deadlift
    warm up then 225x 6 sets of 2 reps

    3 sets of abs

    1 hour deep tissue massage.

    I lifted today despite my chiros recommendation of not lifting till the meet. I'm glad I did, my low back hurt alot at first but afterwards It felt much better.

    I go the the chiro one more time Tuesday. some light cardio and rest the rest of the week.

    I'm about 215 and need to be 198 Friday morning. That's the only bad thing about AtLargeNutrition, their supplements work and I've added a good 10lbs in the last 9 months.

    Thanks for everyones support and thanks to Atlarge Nutrition for the best supplements in the industry.

  24. #174
    Westside Bencher Travis Bell's Avatar
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    I hear you on the weight gain LOL

    I was 265 on the scale this morning with my sweats on!! I already told Eric I'd be in the 275's, but I wanted my formula to be a little better than that so I'm going to dry out a little on the plane ride down.

    When are you getting in?


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  25. #175

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