Major props on those killer box squats.
up to 235x0- b.s
up to 275x3 and 275x2
*last rep on both sets were high and both sets to 10RPE
my bench has been tanking for 2 weeks. Im saying its from a serious lack of sleep which im correcting some minor weightloss. More the sleep thing than anything. Gonna get back to where i was soon.
I feel ya on the benching, but like you told me, don't worry about it. You've already proved you are stronger than that. Also, want to join in on Matt(StLRPh) and I's race to 1000lbs by New years. It's just for fun.
Good attitude about the bench, bud. Sometimes you just don't have it. Gotta just keep moving forward. Awesome squats, bud!
still lifting just havent been updating
add 2 board
ive been lifting during gym
Good work Ryan! I was wondering where you had been, so it's good to see you are still lifting.
5min sprint(was supposed to be a jog but the guys are great motivation to run till i wanna puke)
parallel box squat
4 plates 3x8
Notes: i feel like im so close to hitting another bench PR to stay on track and keep progressing with it. Squat and deads feel great. Im going to max on free squats next week. Hoping for atleast 295. Im feeling really confident with that number for a 20lb PR. Im going to start incorporating more ab work(i know i know. Ive been saying that every month for 2 years. the school gym is a more motivating atmosphere for ab work than my basement though) i need to start hitting more acc. work. ive been slacking on it a lot which i think is partially the reason im stalling in bench. when i do do upper back work i absolutely hammer it but its not consisten enough i dont feel. Id also like to add a nice bit of lean mass. I have a pretty decent shoulder roll going on so im going to do more rear delt work to correct that.
Good work Ryan! Nice PR with the 2-board, and strong squatting. Gyms are always more motivating to do ab work because everybody is doing it haha. Benching, curls, and ab work were the 3 most popular things at my school's gym. That would be awesome if you hit another bench PR, this soon after the last one.
Your lifts are definitely getting up there... and damn, I didn't realize you could pull so much! Looking forward to see how your maxes go.
tricep press downs
Good work Ryan! I forgot, do you pull conventional or sumo for your max attempts? Not that it matters, I just couldn't remember.
i pull sumo on max attempts. I had a lot of luck with pulling conventional during training before so im going to go back to that and hopefully that helps my sumo max.
Dude, you are really kicking some butt in here! Squatting close to 300lbs. and getting closer and closer to 400lbs. on the deadlift. Nice military press and 2 board as well. Great job, Ryan!
Another strong day of pulls! I agree, 400 isn't far off and that is huge. Great job!
thanks for all of the props guys! I want the 1000lb club like yesterday so im busting my ass. Im going to be deadlifting regularly since i really havent since Jesse was scheduling my training. Im feeling a little beat up right now though. Im eating a ton this weekend and getting rest so i can do a heavy set of 3 on squats and deads this week and work up to 215 for sets of 3 on bench. I want to start hammering my acc. work more. Right now 95% of my lifting comes from my weightlifting class in school and time just doesnt permit for me doing as much as id like.
bench 1rm 255
deadlift 1rm 360 and i could confidently say i can get 370 with some difficulty but itll go.
40yrd - 4.7
2mile run- 13:25
verticle-21"-i want to start working on this as well. we have plyo boxes in gym so ill start doing some variations with those
weight: 153lbs right after lunch
height: 5' 8"
Last edited by slashkills; 11-13-2010 at 06:42 PM.
Haha, Matt (StlRPH) and I are racing to 1000lbs right now, so you might as well join in. He and I want it by New Years. Damn man, when did you get 255 on the bench? You didn't post it on here cuz I've been watching closely haha. I feel like I'm in last in the race though haha. I guess that's what I get for being a bench fag for so long with my back and knee problems.
i got it in gym last week or the week before. I cant remember. It was the craziest grinder ive ever had. Id love to get in that race with the two of you. Its great motivation.
today in gym
parallel box squats
* i noticed at 310 i started moving my stance in and leaning over my toes more with my knees. I got quad dominant to lift that. I still feel like i could do it sitting as far back as id like to. Ive said it before but, i rush through sets at school cause of time and setup is starting to take a hit. Ill work on that.
*to correct the knees coming forward on the squat im going to lay off the quad work a bit and start hammering the GHR which my school finally bought this year and maybe even do some leg curls
Last edited by slashkills; 11-15-2010 at 05:50 PM.
Dang, now I'm more nervous/motivated since you are creeping up on me again on the bench. Join in on the race buddy. I think he and I are maxing right around New Years. You should have the lead right now. I'd like to go somewhere around 320/275/405 if possible. Keep up the good work!
385x1-25lb PR this wasnt too bad. I stalled a good bit on the top half though. I need to do more upper back work to correct that right? im also planning on going with a conv. dead as my main training pull for the next 2-3 weeks also which im sure will help big time.
5pps and 100lbs ps 3x6
Holy crap, bud! Nice dead PR! And 315 squat after 310 x 2? You're ridiculous, man. That's awesome, Ryan. On a side note, upper back work is always important to finishing deadlifts, but a lot of sumo deadlift lockouts (from what I understand) is driving the hips through at the top. So maybe some extra work there.
thanks for the props! Ill throw in some sldl variatons to help with the hip drive. I like the jammer by hammerstrength for hips too so ill do that more. Thanks for the help
*this is a ton weaker than my sumo pull so im going to switch to conv. deads as my training lift for a few weeks
decline sit ups
Not sure how I missed that huge dead PR, but that's awesome! You've now my passed my best single. Good call on working your conventional pulls to bring up your sumo pull. It should pay off big time. Good work with the floor presses and conventional pulls too.
Awesome PR for sure Slash, very nicely done. Solid looking session today as well. Also smart plan you have, working conventional will definitely help your sumo. If my conventional goes up, I can always count on the same for my sumo. Great work!