Ryan's Training Log

[RyanWilson]

May as well post my log here in addition to the other places I keep it at!

Squat day today, and a good one at that.

Goal for the day was to simply set a new PR with 430 lbs. for 5 reps since I'm a wuss at going past 2-3 reps once I get above 405 (endurance sucks hard), but it ended up much better than that.

Did the following sets of squats (all raw, more than deep enough) -
1x5 @ empty bar
1x5 @ 135
1x3 @ 225
1x3 @ 315
1x1 @ 405
1x1 @ 430
Next set was supposed to be 5 reps with 430, but I went until I couldn't get any more and did 7, much to my surprise. Very nice! Didn't stop there since I still felt great, so I did 2 more sets:
1x1 @ 460 - popped up as easily as 405, so one more!
1x1 @ 485 for a quick PR - this one came up as easily as 430 did, so going for 500 in 2 weeks will be a snap. Aiming to hit 500 for a double or triple before year's end, and I'll do anything it takes to get there.

Next, did some 1/3 ROM (maybe slightly closer to 1/2) squats in the rack, about a 13-14" movement -
1x5 @ 545
1x5 @ 600

Dropped the pins low and did some bottom paused squats to stretch out deep. Just 3 singles @ 315 with 5 seconds pause at bottom well below parallel.

Next, some low position Zercher lifts from a parallel bottom squat position -
1x3 @ 315
1x1 @ 405
1x1 @ 475
Getting better with these again aiming to beat my old PR of 545! Hamstrings got REALLY tight on the last single rep, so I had to stop before hitting 500, but I'll make it again soon.

Finally, wrapped up with Good Mornings, setting new PRs with these as well -
1x5 @ 225
1x5 @ 315
1x5 @ 350
1x3 @ 375 (50 lb PR!)

I was quite excited at the squat PR since the 485 came up absolutely perfectly without even coming close to stalling. When I usually get to PR territory I tend to stall about 2/3 of the way up and have to thrust my hips to lock out. The fact that it was smooth from start to finish makes me believe that 500 will be a freaking snap, so 2 more weeks and we'll see what happens!

Ryan

[Paul Neuhaus]

Dude, that is one big ass workout. Do you plan to keep that pace when you're doing events on weekends? I think I remember you weighing around 240 at the Milwaukee contest. Are you planning to drop into the 231s, or bulking up some more to stay in the HWs?

One more thing... Feel free to contact me some time about training at Big Tony's. Right now, we're training on Saturdays. The week of deer hunting, I should be getting my lay-off for the winter, so we could head out there on a weekday this winter if that works for you. You can just email me...pneuhaus@new.rr.com

[Carl Johnson]

Hey Ryan, probably training again Saturday if you guys are interested. Possibly at Sam's, or Pete's

[RyanWilson]

Paul - I don't normally do this much leg work (or any lifting) in a day, but since I usually follow instinct when I hit a good day I go all out (which is about every 3rd-4th session or so). Normally it'll be squats and GMs or squats and SLDLs and that's it, but yesterday was definitely more than the usual volume. I usually toss the leg workout in early week and don't do much damage again until the weekend, making sure I've got enough recovery in between. Actually, from hitting the squats and GMs hard the past month my weight has jumped quite a bit - I came in around 255 at the comp, and with no change in diet somehow I flew up to 265 - not that I'm complaining or anything! I don't plan on dropping to the 231s because I can't stand dieting (not to mention I look like a war orphan when I get below 235), so I'll probably hover comfortably in the 260-270 range over the coming year. Of course, this only makes it WAY harder for me to be competitive since my strength isn't on par with the HWs, but that just means I have to work harder than ever. I definitely want to get out to train some weekend, so we'll have to set something up one of these days. I know my next 2 weeks make it tough to get out on a Saturday for more than about 3-4 hours at a stretch, but maybe mid to late November will come up with a good time. I'll keep you posted for sure!

Carl - I'm sending you an email in a minute about this weekend. I have everything open on Saturday, so unlike the last-second conflict that robbed me of my car last Saturday morning it should all be good!

Ryan

[Paul Neuhaus]

so I'll probably hover comfortably in the 260-270 range over the coming year. Of course, this only makes it WAY harder for me to be competitive since my strength isn't on par with the HWs, but that just means I have to work harder than ever.

I'll give you the same advice that was given to me.
Don't always be concerened with how you compare with other athletes. Just worry about your own numbers, and work on getting better from one contest to the next. This will take away some of the mental stress. Before you know it, you'll be giving everyone else a run for their money.

[RyanWilson]

I'll give you the same advice that was given to me.
Don't always be concerened with how you compare with other athletes. Just worry about your own numbers, and work on getting better from one contest to the next. This will take away some of the mental stress. Before you know it, you'll be giving everyone else a run for their money.

Sound advice there, Paul! I'm not overly competitive, so I'm not worrying too much about everyone's numbers - I just don't want to enter events and bomb out miserably without budging the implements and I'll be quite happy at that. Hopefully that'll work for next summer!


Today was back and chest day -

Started with barbell bent over rows:
1x10 @ 135
1x5 @ 225
3x5 @ 295

Next, moved to Hise shrugs in the power rack:
1x10 @ 405
2x5 @ 515
1x20 @ 315

Time to bench again, 2nd session in about 3 months, first time in around 4 weeks:
1x6 @ 135
1x3 @ 225
1x2 @ 255
1x2 @ 270
1x1 @ 285 for a new 5 lb. PR (not much, but it is still something!)
1x18 @ 135
I can't stand benching (primarily because I suck at it because I never do it, thereby putting myself in a crappy position and not getting better and hating it even more!). I've been getting a lot of prodding to do it at least a little bit so I'll be doing it consistently as opposed to my 6 sessions total in all of 2005 up to now. I don't really care about having a big bench, but I wouldn't mind being able to toss 300+ around for a few reps here and there. That, and I hope to hit a raw PL meet or two next year and if my bench isn't at least to 350 by next fall I'll feel like a total wuss.

Came home and had the urge to toss in 2 last sets of rows with the 2" thick DB handle:
1x10 @ 140 per arm (had to take breaks twice per arm - grip was giving out!)
1x20 @ 105 " "

That's it for today. Should be able to get some event training done this weekend, and I'll post when it is over!

Ryan

[RyanWilson]

Event training yesterday, got there a bit late but still had some fun.

Flipped the tire (660?) a few times which was pretty much my warmup, just a few sets of 2-5 flips each. Need to work more on getting behind on my flips since I tend to get my feet right up to it too close.

Farmer's walks, did just one working set of 240 per hand for about 80 feet, drop, turn around and carry them back. Haven't done these in a long time, so it'll take a bit to get back on feeling good with them. Tried to pick 330 per hand, didn't get it too far off the ground, need to really work this more as well.

Stones, did a few light warmups with what I think was the 220, aiming to get better at doing it in a single motion without lapping for the lighter weights. Eventually made 320 for a load, done from way far back from the platform which surprised the crap out of me. 2nd attempt hit the ledge and fell back since I didn't have it gripped high enough. I definitely need to work on two things - first, making sure I'm not ten feet away from the freaking platform, and second, getting a higher grip to get that few extra inches of height. Picking up the 320 didn't seem all to hard, so hopefully 340 is coming soon, but I definitely need to work on those two things to get better with loading.

Didn't feel tired afterward, came home and crashed on the couch for a good 2 hours anyway. Funny how even a little event training wipes me out more than the hardest days in the gym!

Ryan

[RyanWilson]

Deadlift and shoulders day today.

Started with clean and push press -
1x10 @ empty bar
1x5 @ 135
1x5 @ 185
1x7, 1x5, 1x4 @ 225
Was hoping to get 7,6,5 on my sets but I think I'm not fully recovered from yesterday's short training session plus I had a lousy night's sleep. Next time it'll happen.

Moved next to deadlifts, still working to get form back and regain confidence -
1x5 @ 225
1x3 @ 315
3x5 @ 425 - all sets done easily, still gas in the tank but was gasping for air after each set (my endurance still sucks.)

Wrapped up with seated overhead lockouts in the power rack. First sets were done with a very short ROM of about 6" -
1x5 @ 225
1x5 @ 275
1x2 @ 300 (didn't feel stable on these for some reason - had a hard time with the support when locked out)
Followed up with 2 sets done with about a 12" ROM, done from about 3" over forehead height to lockout -
1x8 @ 205
1x8 @ 225

Got kicked out at closing time at the end of these sets, headed home and finished up with 3 sets of single-arm shrugs using the IM Eagle Loops and a weighted loading pin. An easy 3x10 @ 155 lbs. for each arm and that was good for the day.

Squats coming again on Tuesday if I'm feeling good, Wednesday if I'm feeling worn out.

[RyanWilson]

Leg and chest day today.

Started with squats, felt good from the start:
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x1 @ 405
1x1 @ 455
1x5 @ 405
1x5 @ 415
1x4 @ 425 (stopped at 4, knew I wouldn't make the 5th rep)
Working up some endurance as I'm finding the alternating my routines in 3 week cycles works well for me again - one week heavy singles or doubles, one week heavy sets of 5-8, the 3rd week speed work with 10x2 for a moderate weight. Next week is lighter speed work week, the following week is the goal of a 500 lb. raw squat!

Next, did some low rep benching just to do it and continue the goal of eventually hitting a meager 300 lbs. just to know that I actually did it.
1x5 @ 135
1x2 @ 225
5x2 @ 250
All sets went well, no slowdown or sticking points, feeling a bit more confident in benching even if it is only my 2nd consecutive week done all year (in addition to the 2-3 other sessions I had back in spring - I'm terrible about keeping on track with this).

Next for legs did some GMs:
1x5 @ 225
1x10 @ 275
1x10 @ 300
1x10 @ 315
Getting better with these, hope to crack 400 for a few reps in December.

Wrapped up with a few power snatches just for fun, using the 135 with bumper plates that someone had left for 3x3 and that was it.

May finally get back to some grip work tomorrow, Thursday will be back day and maybe shoulders if I have enough time.

[RyanWilson]

Crappy shoulder workout last Thursday and I've already forgotten what I did so I won't try to post the total details. Worked up to a power clean and push press of 255x2 for a set, was super easy, loaded to 265 and kept missing the damned clean 3 tries in a row. Got pissed, just screwed around for the rest of the workout and that was it.

Today was deadlift day, done after being quite hung over and underfed so you know it's going to be no fun. Did some goofy shrug stuff after finally reading some of Kelso's shrug book, then headed to deadlifts for the following:
1x5 @ 225
1x4 @ 315
1x1 @ 405
2x5 @ 435
1x4 @ 435 - failed at knee height on the last rep, really irritating. I know if I was up to par for feeling good I'd have made it easy, but that's what I get. Time to go back to making sure I'm in good shape for training days again and don't slack with drinking too much (which is rare, but when it happens, it tends to happen a bit past where I'd like). Payback is to only add 5 lbs. next week instead of the planned 10, still working my way back into deadlifting again to where it feels good.

Speed squats on Tuesday, back when it is over!

[RyanWilson]

A day with 2 new PRs is a good day indeed, so here's how it went -

Met with JohnWietzel from the board at my gym today to set some good PRs, and started with squats:

1x5 @ empty bar
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x2 @ 405
1x1 @ 425
1x1 @ 455
1x1 @ 500 - new PR by 15 lbs!
The 500 went up super easy, no stalling, done just how I'd hoped it would go. Egged on by John, we put 545 on the bar and I gave it a go. Got a few inches up but crapped out, more from my mind failing before my body did. Felt light as hell coming out of the rack, so give me about 4-6 weeks and this one will go down too. Loaded up 525 afterward, same thing - came up about 6", stalled and quit early. Soon enough it will all come to me, aiming for 550 after the new year and 500x5 before spring.

Moved to benching next to go for the 300 mark, with success!
1x5 @ 135
1x3 @ 225
1x1 @ 255
1x1 @ 275
1x1 @ 300, slow and ugly but still done successfully, probably 10 seconds to get it all the way up
1x8 @ 225

So, I finally hit a 300 bench and made my 500 squat goal nearly 6 weeks ahead of the original schedule, putting me to aim for a 320 bench and 530 squat before January 1st. Maybe benching with an actual goal will make me not hate it so damned much. Not that I ever plan to specialize in it, but hey, I'd just prefer not to suck miserably.

Should be back and shoulders or deadlifts on Thursday!

[Paul Neuhaus]

Congrats on the new PRs Ryan!!! Nice work!

I'm not gonna try and tell you what to do, but...OK I will anyway LOL

Benching can be fun when you're actually having fun with it and hitting PRs. But, you'll never have to do anything in a contest where you're laying on your back and pressing something off your chest. Try inclines for a while. This will carry over into your OH lifts. It's also another lift that you can attack just like the flat bench...set a goal, and hit some new PRs. Before you know it, you'll be hitting PRs on the log as well, because of it.

Unless, of course, you're planning on hitting a PL meet. In that case, I'm rambling on for nothing..LOL

BTW ... I'm done with work for the winter. So, if you want to go to Tony's some time during the week, let me know. Otherwise, I still go every Sat.

[RyanWilson]

Hey, Paul! Thanks for the congrats on the PRs - I was pleased to hit 2 milestones in one night for things I've wanted to accomplish, so it was a pretty sweet session. I actually do plan on hitting one or two PL meets in the next year so I'm trying to get my bench to the mid 300s, but I have no desire to be a bench master or do it often (just enough so that I can have a non-laughable number for comp time!) I actually prefer incline work a lot more, and I'll probably change over to that shortly because I know it'll have better carryover to log work, which I need to improve on. About 2 years ago when all I did was incline dumbbell work I wound up jumping 30 lbs. on my flat bench when I went back to it, so I know it can still transfer well back to flat benching when the time comes.

One of these days I'll be in touch about coming out - my schedule is pretty open due to my work, so whenever I can find a good time to sneak away for the day I'll see about making the trek on over!

Ryan

Congrats on the new PRs Ryan!!! Nice work!

I'm not gonna try and tell you what to do, but...OK I will anyway LOL

Benching can be fun when you're actually having fun with it and hitting PRs. But, you'll never have to do anything in a contest where you're laying on your back and pressing something off your chest. Try inclines for a while. This will carry over into your OH lifts. It's also another lift that you can attack just like the flat bench...set a goal, and hit some new PRs. Before you know it, you'll be hitting PRs on the log as well, because of it.

Unless, of course, you're planning on hitting a PL meet. In that case, I'm rambling on for nothing..LOL

BTW ... I'm done with work for the winter. So, if you want to go to Tony's some time during the week, let me know. Otherwise, I still go every Sat.

[RyanWilson]

Today was a quick session for shoulders and back!

Started with strict presses in the rack:
1x5 @ 135
1x5 @ 185
3x3 @ 200
Just wasn't feeling it at the start, and since my strict presses aren't great it wasn't destined to be a hugely eventful day for this one. Aiming to get closer to 225 for triples around year's end.

BB Rows were next:
1x10 @ 135
1x5 @ 225
3x7 @ 275 for a PR on reps with that weight

After that, just goofed a bit since I had around 10 minutes left. Did 2 sets of Hise shrugs in the rack, 1x8 @ 405 and 1x8 @ 500. After that, I went home and did one set of 20 rep single-arm shrugs with the IM Eagle Loops on a loading pin @ 150 lbs. That was it - nothing too brutal since I hope to get some event training in this Saturday, then deadlifts on Sunday!

[RyanWilson]

Squat and bench day

Speed work for both, so it was a quick session of back-to-back sets between squats and close-grip benches with no rest except to get a drink after each round:

8x2 @ 335 for the squat
8x2 @ 235 for the close grip bench

All sets done in quick doubles aiming for top speed coming up on each rep. Do squats, do benches, drink, come back without a break.

Next, did some 1/3 squats, about a 11-12" ROM from the pins to lockout:
1x5 @ 500
1x5 @ 590
1x5 @ 680
1x1 @ 730, 10 second hold at lockout

Did some good mornings next to hit a new PR:
1x5 @ 225
1x3 @ 315
1x2 @ 365
1x2 @ 385
1x1 @ 405 - kind of sloppy, needed work
2x2 @ 225

That was plenty, back and shoulders on Thursday!

[RyanWilson]

Kind of a goof-off day today, but a PR for overhead pressing came out of it.

Started with some DL lockouts from an inche above the knee. Bar had next to no knurling and my hands were sweating from the get-go, so it wasn't a great time. Just a few quick sets:
1x10 @ 315
1x5 @ 405
1x5 @ 495
1x5 @ 585
1x3 @ 675, bar was starting to slip so I ended up there.

Decided to try for a push press PR since I haven't done one in a long time. Got in the rack and had a go at it:
1x5 @ 135
1x1 @ 225
1x1 @ 245
1x1 @ 265
1x1 @ 280 for a 5 lb. PR. Seemed to be easier than expected
1xfailure at 290, crapped out at top of head height. Another few weeks and I'll give the 290 a go again, hoping for 300 by year's end.

Did one single with a strict press at 225 that went up pretty well, failed at 230.

5 minutes to go, hit up some weird cable overhead press machine since I could keep my hands inward to simulate log positioning. 3 quick sets of 8 with 100, 120 and 140, all of which felt much more like 30-40 lbs. lighter than the listed poundages compared to DB work.

Went home, still felt refreshed, did some grip work that I've been sorely neglecting. Worked some plate pinches up to a few 3-5 second holds with 35 lb. plates, pulled the 42.5 lb. blob a few times, got pissed off at missing 170 lbs. on the Rolling Thunder handle and that was about it. Gotta get back to tossing in grip stuff 1-2x per week to get on track again.

Hopefully some event training this weekend, otherwise it'll be deadlifts and whatever else sounds good at the time.

[RyanWilson]

Event training Saturday morning, still feel beat to hell after that one. Kinda fuzzy on all the weights now, but we did yoke walks (still working to get stable on these), 18" DL (which I didn't fare too well on - need a LOT of work there!) a few light stone loads to a higher platform (225 or 250 to 63" or something like that) light farmer's at 205 and sled dragging. Carl Johnson's log for the day is pretty similar, only difference is he didn't hit the light stone and I didn't do the log. Raking leaves was a pain in the ass since I hurt all over, so I spent the rest of the day sitting on my ass. Should be back in action for squatting Tuesday!

[Paul Neuhaus]

Ryan,
I need to e-mail you some contest info. E-mail me at pneuhaus@new.rr.com and I'l send it to you.

[RyanWilson]

Hey, Paul - just sent you a quick note about the contest info, so fire anything over that you've got!


Today was squat day, and I found out quickly I'm still sore from the sled work on Saturday as my quads were feeling pained right from the start. Decided to go fairly heavy (by my standards) for some lower rep work:

1x5 @ 135
1x5 @ 225
1x3 @ 315
1x2 @ 405
1x3 @ 455
1x2 @ 475 (ran out of steam before I could get the 3rd rep)
Had hoped to knock out one more set, but my legs were fried and I felt a lot of strain through my hip flexors as well, so it seemed good enough to hit for a double what was my PR only around 6 weeks ago.

Tried some half squats (about 16" ROM), but didn't go so well since I was getting pretty well torn up:

1x5 @ 405
1x5 @ 495
Failed with 585 - going down I just felt myself give out, so rather than press it that would be enough for these.

Goofed with some push presses in the rack, decided to see if I could make 285 just for the hell of it and got stopped about 4" above head height after doing a few warmp sets to 245. I didn't have much left to give, so adding another PR to the overhead will have to wait a few weeks.

Probably won't lift much this week due to the holiday and some obilgations on Friday/early Saturday as well, possibly hit the gym on Sunday to atone for my rest period.

[RyanWilson]

Haven't felt too healthy all of the holiday weekend (digestive issues, slight headaches), so I took a semi-light day in the gym tonight just to maintain for back and chest work:

Barbell rows
1x8 @ 135
3x12 @ 225 (had to rest between a few reps, but wouldn't stop for more than a few seconds until all 12 were done in a set)

Close-grip (14" space between hands) bench press
1x8 @ 135
3x5 @ 245
1x10 @ 185
1x10 @ 135

Hise Shrugs
1x10 @ 315
3x10 @ 405

Overhead shrugs
1x15 @ 195
1x12 @ 265
1x15 @ 195
1x15 @ 105

That was it - all done in about 45 minutes for a quick stop. I feel better after getting done with this, hopefully I'm getting past feeling crappy!

[RyanWilson]

Squat day! Trained with Pete Konradt, was definitely a kick in the ass that I needed.

Warmed up with some O-lift stuff, kept getting stumped by a 120kg powerclean because my form sucks hard on them once I get above 250 lbs. Gotta work that for sure. Just did some light power snatches, push jerks and stuff to get moving, then a quick squat session afterward:

1x3 @ 315 pausing on pins at bottom position
1x3 @ 405
1x2 @ 455
1x2 @ 495 with an assisted 3rd rep (I got scolded for trying to stop after PRing at the 2nd rep, so I backed up and had to try one more!)

That was it - quick in, quick out, hit a double with a weight just 5 lbs. less than my PR only a few weeks ago and I feel good. Hope to get back there for some event training tomorrow afternoon!

[RyanWilson]

Had to atone for my sins of laziness and slacking over the past week, so I did an extra-long session today to make up for it. Legs and shoulders - didn't feel great at the start, but it got better as the time went on.

Overhead presses in the rack -
1x5 (strict) @ 135
1x3 (strict) @ 185
1x3 (push) @ 225
1x3 (push) @ 255
1x1 (push) @ 265, failed on 2nd rep. Curses!
1x5 (push) @ 225

Squats -
1x5 @ 225
1x3 @ 315
1x2 @ 405
1x2 @ 435
1x2 @ 455
Didn't feel like I was going to make it for a bit - winded really quickly, just felt crappy with the squats.
1x5 @ 315
Next, stacked some plates to 12" for box squat simulating, did a 3 quick doubles with a light 275 and a very wide stance.

Standing overhead lockouts in the rack - done from about 4" above head height, bar was high up since I didn't want to do them seated today -
1x5 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275
1x6 @ 225

Good mornings up next -
1x5 @ 275
2x3 @ 335
Just didn't have the feel for them today, didn't push my luck.

Wrapped up with some squat lockouts, just about a 6-8" ROM from bottom up -
1@405
1@495
1@585
1@675
1@765
1@855
All lockouts were held for 10 seconds, except the 855 which was just for about a 5 second hold. Felt good for more, but nothing I can do about that - no more room left on the gym bar to add more, that was it for the day.

I feel good now that I actually did some freaking work - it wasn't my best, but that'll come soon enough. Should get in some back and chest work Thursday, maybe some event stuff this weekend if anything's going on!

[RyanWilson]

Chest and random stuff tonight -

Close grip bench press (hands 14" apart) -
1x5 @ 135
1x5 @ 185
1x3 @ 225
5x3 @ 255

Hise Shrugs
1x10 @ 315
1x10 @ 405
1x10 @ 495
1x10 @ 585 (PR)
Walked out with 630, was getting spent for heavy stuff, did 2 reps and stopped at that weight.
1x20 @ 405

Overhead shrugs in the....ugh....smith machine (still getting used to the feel of these, will drop the smith in a week or two)
1x10 @ 180 (not counting stupid counterbalanced bar)
1x10 @ 270
1x10 @ 320
Dropped weight to 180, did 6 single-arm overhead shrugs with each arm

Seated barbell wrist curls
2x10 @ 135 (wrists a bit sore lately, need to get them back up to speed)

Inspired by the clip of Jesse's behind the neck jerk, I decided to see how lighter ones felt. Did a light 3x8 @ 135 since I never do behind the neck pressing, didn't feel too bad once I got the positioning right.

That's all for today! Event training or deadlifts this weekend and that'll do it.

Ryan

[RyanWilson]

Event stuff today, definitely fun.

Got there late but jumped into the yoke right away. Did one run with 460ish for about 50 feet, switched directions and came back with about 10-20 seconds between. Did better with heavier stuff this time - did around 640ish for about 50 feet, rested for a few seconds, wrapped up the last 25 or so feet. Better than last time where I made about 15-20 feet total at most! Only thing is my right knee feels just slightly off, probably beat it up a bit when I got unstable with the 640 and dropped it. Should be better in a few days.

Reverse band log work, did some doubles and triples up to a shaky 315 with either complete or near-complete deload at lockout. Not good with this yet since I've done almost no log work since late summer, so I've gotta get back on this stuff.

Wrapped up with stones, had some good times in this area. Hit a new PR of 345 to 49" with relative ease, tried 3 times to get 375 but only managed to break it off the ground a little bit. I swear, if I'd have lapped it I'd have loaded it! Did about 7-8 singles with 285 to 49" and 53" as well (I thought it was 250!) and that did it for the day.

Good stuff, should be squatting again on Tuesday, back with a writeup then!

Ryan

[RyanWilson]

Okay, it's been hell month for work with no less than 12 hours/day for 12 of the last 14 days, but that's no excuse for taking a full 8 days off lifting!

Headed to the gym today after a good restful Saturday and it went pretty well - despite the weird knee injury it didn't affect performance or hurt at all, which is quite good. Still feels odd at times, but nothing I can't handle. Started with squats:

1x5 @ 135
1x3 @ 225
1x3 @ 315
1x3 @ 405
1x1 @ 455
1x1 @ 475
Got pissed at the lack of lifting this past while, decided to toss out a new PR even if it was only a few lbs. over the old best. Loaded 505, but set the pins slightly high so I tapped them at the bottom, making me angrier. Still made the lift, but I felt compelled to do it again. Dropped the pins 2" more so they were below parallel instead of right at it, hit the squat again at 505 with minimal stall on the way up. So, despite being overworked and overtired I at least tacked a few lbs. to my PR and did it twice!

Next, did some push presses in the rack -
1x3 @ 225
1x3 @ 235
1x3 @ 245
1x3 @ 255
This went better than expected - I'm hoping to hit a triple @ 275 in January and PR @ 300, so I'll keep working this hard.

Tossed in a few Good Mornings, but these didn't fare as well:
1x5 @ 255
1x3 @ 315
1x1 @ 365 - was ugly, felt bad, didn't go for 390 as intended
1x3 @ 315

Back to overhead stuff again, I played around with behind the neck push jerks a bit to get more comfortable with them:
1x5 @ 135
1x5 @ 165
2x3 @ 185
Feeling better with these after only my 2nd try at them, and I'd like to start hitting them for triples @ 225 in the next month or so once they feel totally natural and my confidence is up.

Finally, wrapped up with standing overhead press lockouts in the rack, about a 5" ROM to lockout:
1x5 @ 225
1x5 @ 275
2x1 @ 315 for a PR
1x8 @ 225 and followed with an immediate 1x8 @ 135

Could barely lift my arms at this point, that was it for the day. I feel redeemed, even though I changed my lifting schedule around a bit to get there. Next week I'll get back on course, but I should be deadlifting on Tuesday, back to report afterward!

Ryan

[RyanWilson]

Started with some olympic lift warmups, just doing some power snatches and other stuff working up to 185 lbs. Once that was out of the way, we did some military strict pressing for a few quick sets:
1x5 @ 135
1x3 @ 185
1x1 @ 225
1xfailure @ 235 - felt good on the 225, but it wiped me out and the PR attempt didn't go well. Just did a double with it for a push press and that was it for this. Overhead ability was going downhill fast, so why bother after that.

Next, did some 18" deadlifts in the power rack. Did the following:
1x5 @ 225
1x3 @ 315
1x2 @ 405
1x2 @ 495
1x1 @ 585
2 attempts at 635, moved an inch but stopped there and lost it. It'll go up soon!

Moved to Good Mornings next and set a PR with these -
1x8 @ 135
1x5 @ 225
1x3 @ 315
1x3 @ 365
1x2 @ 405 for an easy PR
Attempted 455, went down and knew I wouldn't get back up so that was all for these.

Finally, went back to the O-lift platform and played around with power snatches again. Did 185 easily, felt like going for a PR, made 3 singles @ 200. First one was a bit of a pressout, the 2nd two were much better but not quite perfect. Still have to work form on these!

Now it'll be a nice restful weekend, then back to business to hit the squats again Tuesday.

Ryan

[Jay O'Neill]

Great Journal Ryan! Impressive lifting and real hard workloads.
Great work! What gym do you train at? I used to live in Milwaukee myself.

[Paul Neuhaus]

Ryan,
You're lookin' pretty damn strong! Nice progress! Max DL followed by max GM is tough. I'm no Oly lifter, but I think the safest thing to do is keep your Oly lifts at the beginning of your work-out. You might want to PM Patrick W and see what he would recommend. He seems very knowledgeable of Oly lifting, I think he competes in it. I think the point I'm trying to make is that if you tax your body on max core lifts, you'll be more likely to sustain injury if you follow that with explosive Oly lifts.

I've always been told that your lifts should go in this order, mostly for safety reasons.......
Oly lifting
Powerlifting
Bodybuilder lifts (if you choose to do them)

I could be wrong. You're getting really strong and making progress, and I'd hate to see you injure yourself. My advice would be to PM Patrick W on the forum. He could probably give you the best advice on this one.

Hope to see you in Chicago on April 22!!

[RyanWilson]

Jay - thanks for the kind words! I actually live in Waukesha, but most people only recognize Milwaukee so I have that listed for my location. I usually lift 2-3x weekly at Westwood in Pewaukee, and I try to get out to do some event stuff on the weekends when everyone's meeting up. Been a bit lax on keeping a good lifting schedule this month with being overworked, but January should see things falling back into place again. If you're ever back in the area hopefully we can organize something here for a training meetup!

Paul, - normally I don't do too much with olympic stuff and either do it right away or as just as a medium weight finisher, but I was feeling good yesterday so I figured I'd toss some in at the end. It's pretty rare I do this as I'm normally spent at the end, but since GMs and short-range DLs didn't beat me up too badly I figured it was worth a shot. Hopefully I can hit my power snatch goal of 225 soon enough. Oh yeah, I'll be in Chicago for sure - gotta drop about 8 lbs. to make the cap for middleweight, so hopefully that won't be too much of a problem!

Ryan

[Paul Neuhaus]

Oh yeah, I'll be in Chicago for sure - gotta drop about 8 lbs. to make the cap for middleweight, so hopefully that won't be too much of a problem!

Ryan
You have to drop 8 lbs to make the 265s? Sounds like you've put on some size!

[RyanWilson]

Yep, added a few lbs. to the frame, but no idea why it came on so fast. Started a new asthma medication about 2 months ago that's known to cause a bit of bloating, but 10 lbs. worth is pretty unlikely. Hopefully most of it is good stuff!

[Jay O'Neill]

Thank you Ryan... Yeah i'll definately look you up when I get back there.
My sister lives in Mukwonago. Well keep up the good work... your journals are spot on!
Have a great holiday season. Watch out for those Peewaukee Cops... I remember there were always TOO many of them...or so it seemed.

[RyanWilson]

Thank you Ryan... Yeah i'll definately look you up when I get back there.
My sister lives in Mukwonago. Well keep up the good work... your journals are spot on!
Have a great holiday season. Watch out for those Peewaukee Cops... I remember there were always TOO many of them...or so it seemed.
Jay,

Hope you had yourself a great holiday weekend (as well as everyone else here on the board!) I know I ate and drank too much for 3 days straight, but now that it's over I've got plenty of time to recover and get back to training hard. Trust me, I know better than to speed through Pewaukee - there's no real crime there, so they've got nothing better to do than give traffic tickets for anything they can pin on you!

Back to business - squat day today!

Started off with good 'ol standard squats for the "make it or die trying" day that I've been meaning to do again for a bit. Goal was 25 reps minimum @ 430 lbs. done in as many sets as necessary. Got it as follows:
1x10 @ empty bar
1x8 @ 135
1x5 @ 225
1x3 @ 315
1x2 @ 405
8x3 @ 430
1x2 @ 430

Totaled 26 reps in about 38 minutes, but I knew my time for them was up once I hit that last set for 2. I'd wanted to get 30, but I figured I'll save that for next time when I go for 440 lbs.

Did a few 1/3 squats with a ROM of about 14", starting from the bottom on each rep -
1x5 @ 500
1x3 @ 550
1x3 @ 600
Could have gone a bit higher, but I was getting beat to hell and nearing my end.

Wrapped up with a bit of goofing around. Did 2x3 with 315 with the pins extremely low, sunk to where I couldn't go any lower, did 5 seconds paused at bottom and fast back up. Last thing was 2x3 light 10" box squats with 225 and I could barely move.

I can barely walk now, but I find that I always start gaining quickly with my squats when I hit a heavy endurance day like this. Next week is light speed work, then the following week will be the 525 PR attempt. I have no doubts that I'll hit the new mark once the time comes.

Should be some lifting again Wednesday, back with a report when it is done.

[RyanWilson]

Totally late to the gym tonight, so instead of shoulders/back it was shoulders only, but a good day nonetheless.

Started with push presses in the rack -
1x8 @ 135 (strict)
1x3 @ 185 (strict)
1x2 @ 225 (started with push presses at this point)
1x1 @ 245
1x1 @ 265
1x2 @ 275 for a new PR hitting a double at that weight. Tried for a 3rd rep but only got past top-of-head height and lost it.
1x3 @ 225

Was pleased to hit the double with 275, then it was standing overhead lockouts in the power rack, done from about 3-4" above forehead height -
1x5 @ 185
1x5 @ 225
1x3 @ 245
1x3 @ 265
1x5 @ 225
1x8 @ 135
All sets were done quickly, only about 90 seconds rest between each one.

With 7 minutes left I did a few sets on the Hammer Strength plate-loaded shoulder press, a rare visit to the machines -
1x5 @ 180
1x5 @ 230
1x5 @ 280
1x5 @ 230
1x5 @ 180
All sets done quickly with rest period only being the time to change the weight between each set.

Headed home and began a bit early on my new year's resolution to start focusing on more grip work again. It was my passion last winter/spring, but I've slacked hard on it and need to get back on it again.

Pulled out the York blobs for some pinch gripping. Started at the 42.5 lb. blob since my smaller one was slick from being left outside in the rain for an hour on accident, but I got a few good lifts right handed and one or two with the left. Tried the 45 lb. blob, budged it about 3" off the ground right handed, no movement left handed.

Did some bending next, working my way through a handful of steel to wrap up at a 5.5" Grade 8 bolt. My skill with bending has taken the largest hit, so that'll need a lot more work this winter to get back up to speed.

Finished with a few lifts pinching a pair of old York 35 lb. plates. 2 lifts right handed, 2 lefty and that was it.

Should be getting some lifting in either Friday or Saturday for some deadlifting, I'll update when it is done.

[RyanWilson]

Got some lifting in at Pete's on Friday for a short while, but nothing too eventful. Was too close to do another shoulder workout so soon, so after seated presses up to 5 @ 185 I totally stopped dead on 225 and didn't make a single one on two attempts. Oh well, days like this come around once in a while.

Did a few barbell rows as well, wrapping up with 1x4 and 1x5 @ 315 and that was pretty well it for Friday.

Today was my last real workout before I head to San Diego for a wedding this week, so I hit up the old Ballys I used to go to so I could see if it changed for the better (it hasn't, unfortunately). I had a free 2 week pass, so I figured I may as well check out the old grounds.

Started with overhead push presses, which went quite well -
1x5 @ 135 (strict)
1x3 @ 185 (strict)
1x5 @ 225 (push from here on out)
1x5 @ 250 for a PR at that weight
1x2 @ 275 (missed 3rd rep by just an inch!)
1x3 @ 225
I was wondering if I'd hit too many sessions of overhead work lately, but for the fact that I hit a PR on reps with 250 and almost finally hit a 3rd with 275 I think it went quite well. Maybe I haven't been working the overhead pressing enough.

Squatted next. I was already pretty beat from the push presses (I've been exhausted since Christmas), but I forced out a fairly decent day just to get one more heavy workout in -
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x3 @ 405
1x2 @ 430
1x2 @ 455
1x1 @ 475
1x1 @ 495
Had to work for the 495 which shouldn't be that hard now, so I know I still need some recovery time on the legs.

Good Mornings were next -
1x5 @ 225
1x3 @ 315
1x2 @ 405
Knew I didn't have a third rep at 405, called it quits for these.

Wrapped up with some single-arm DB presses. Did 2 sets standing first -
2x7 @ 100 lbs. each arm (no push, strict with a bit of slight side lean)
Next, wrapped up with one quick set for speed doing a seated 1x10 each arm @ 60 lbs. and that was it.

May get some grip work in tomorrow, otherwise, no gym work until this weekend. That is, unless I somehow get lucky and find a decent hotel gym, but we all know how likely that one is...

[Paul Neuhaus]

A 405 lb GM?!?!?! Dude, that's sick! Especially after squatting. Nice work.

[RyanWilson]

Paul,

Thanks for the compliment - my GMs are starting to finally come along after neglecting them for a long time, and hopefully I'll make another 50 lbs. on them in the next few months.


Got back from San Diego late yesterday, hit the gym for a re-entry to normal life session -

Push press from rack -
1x5 @ 135 (strict)
1x3 @ 185 (strict)
1x2 @ 225 (push)
1x8 @ 225 (push) - PR on reps

Standing overhead press lockouts from top of head height -
1x5 @ 185
1x3 @ 225
1x2 @ 245
2 failed attempts at 265
1x3 @ 225

Goofed on the Hammer Strength plate-loaded shoulder press machine for a minute to see if I could max it out at 360 lbs. (4 plates per side) and I made a slow, ugly rep with it purely for personal satisfaction. If only my true pressing power was the same...

20" deadlifts in rack
1x3 @ 315
1x3 @ 405
1x3 @ 495
1x1 @ 605

Deadlift from floor
1x3 @ 315
1x2 @ 405
1x1 @ 455
1x1 @ 475
Was planning on doing 500 for the first time in ages, didn't pay attention to the time, went to get a drink and had one of the trainers cleaning the bar up because he was antsy to close the place down. Oh well, today was just an easy one to get my arse moving again after 3 days of debauchery. Business as usual from here on out, squats on Tuesday.

[RyanWilson]

Easy leg day today since I've been feeling half-sick and just flat-out tired the past few days. PR attempt for a 525 raw squat is next week, so today was going to be lighter to be ready for it.

Did paused bottom squats (2 seconds to deload weight on pins just below parallel, lean back and foce it up), and it went as follows:
1x8 @ empty bar
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x1 @ 405
1x1 @ 455
All went pretty easily - the paused 455 went up easier than the 405, which was a PR for a paused bottom squat for me.

Next, did 5x2 @ 315 for speed, powering up as fast as possible on each rep. Varied stance a bit with every set, going from narrow to wide back to narrow again. Went well, except I blew the ass out of my jeans when I went wide and lost one more pair of pants to make it the first pair down of the new year.

Did a few bottoms-up Zercher squats to get re-acquainted with them since I haven't done much with them in the past year. Just a few quick sets of doubles with 225, 315 and 405 and that was it for them. I attempted to do a Zercher off the floor (I'd made 365 about a year or so ago and was aiming for 405), but my flexibility to get my arms under the bar at ground level is shot. Gonna need to do some serious stretching to get that one back again.

Finally, I dared to try some heels-only leg presses on this goofy Hammer Strength unilateral leg press machine I've seen for months now. I can safely say, it was terribly uncomfortable and I've never heard my knees crackle so much even with relatively light weight for the 2 sets I did. I can rest easy knowing that it is a machine I will never touch again unless my life depended on it.

Thursday I have to assist with moving a friend's stand-up arcade game, then it should be back and chest day afterward.

[RyanWilson]

Didn't get to move the arcade game as planned, missed meeting with my friend John to go lift, but I made a quick 40 minute session before closing time in the end.

Went for a sorely-neglected back workout, had a solid session.

Barbell bent over rows -
1x8 @ 135
1x5 @ 225
1x3 @ 275
1x3 @ 295
1x3 @ 315
1x3 @ 335 (last rep pretty iffy about whether or not to count it)

1-arm cable pulldowns -
1x6 @ 120 each arm
1x10 @ 90 " "
Haven't done cable pulldowns in ages, didn't like this machine, quit early.

DB rows -
2x12 @ 120 lbs. each arm

Hammer Strength plate-loaded one-arm pulldowns
1x20 @ 90 lbs. each arm

Back was quite fried after this since I've done around 2 half-assed back workouts in the past 6 weeks, so it was nice to get on track with this.

Working from home tomorrow, should make a miscellaneous lift day to get some stuff in like shrugs, quarter squats and close-grip benching in.

[RyanWilson]

Today was an unusual day in that I've actually lifted two evenings in a row, definitely not common for me. Had a good time, though, so it was well worth it.

Started with overhead push presses in the rack -
1x10 @ empty bar
1x6 @ 135 (strict press)
1x3 @ 185 (strict press)
1x2 @ 225
1x1 @ 255
1x1 @ 275
1x1 @ 295 for a 10 lb. PR!
1x5 @ 225
There's no question that 300 would have gone up, but I'm holding out for another month to try and hit 310 or 315 once I get a little more lockout power under my belt. The 295 went up nicely - hit the groove right, didn't slow down until the last 5" of lockout and then the triceps kicked in and capped it off. Very nice.

Next, did some Hise shrugs in the rack -
1x6 @ 405
1x6 @ 495
1x6 @ 585

After that, it was time for bottoms-up 1/4 squats with about a 9-10" ROM -
1x3 @ 585
1x1 @ 675
1x1 @ 765
1x1 @ 855, walked it a few feet forward afterward and re-racked it.
Can't do any more weight than this at my gym, so until I get my own rack and 1000 lbs. of plates I'm not going any heavier.

Next, it was short (2") ROM standing overhead lockouts in the rack -
1x1 with a 10 second hold @ 225
1x1 " " @ 315
1x1 with a 5 second hold @ 365
Just missed 405 by a hair - moved about an inch, lost stability and it went back down. How the hell does anyone hold that much weight overhead and keep stable?!?

Wrapped up with 2 sets of Kelso-inspired shurgs, one set on the cable tower at head height, pulling in from the side one arm at a time for 20 reps with the full stack. Next set was V-handle low row shrugs, one set of 20 shrugs with a full forward stretch @ 170 lbs.

Good enough for now, next lifting will be Sunday or Monday!

[Mike Westerling]

Real nice OHP!
-Mike

[RyanWilson]

Thanks, Mike! It's finally coming around after years of neglect since I used to be very one-sided in lifting - I'd find a lift I liked and wanted to get better at and everything else was tossed by the wayside. I don't think I trained shoulders aside from....ugh...lateral raises for my first 6 years of lifting. The sort of thing that shames me every time I think about it.

I've been getting a lot of ribbing from a few people due to my complete apathy for benching, and since today was pretty well a lift-what-feels-good day, I figured I'd put a little effort for it.

Started off with close-grip benching, hands about 16" apart -
1x8 @ 135
1x3 @ 225
1x2 @ 255
1x2 @ 260
1x2 @ 265
1x2 @ 270
2x2 @ 275
The heavier sets @ 275 felt very easy, much moreso than expected. I almost contemplated asking for a spot, but after the first rep I knew it'd be no problem, could have gotten 3 per set easily, maybe for if I'd fought it but I was only after doubles. Next time I know I can definitely do more with little problem. My benching needs a lot of work, but since I don't care much for standard style I pretty well only work narrow grip since it'll transfer over to overhead pressing far more.
1x6 for a backoff set @ 225, each rep about 3 seconds down and 1-2 seconds paused at bottom

Next, did a few sets of barbell curls, just because I haven't done them in ages -
1x5 @ 135
1x5 with reverse grip and a bit of cheating @ 135
Regular BB curls don't feel comfortable, so I don't like to do them often. even EZ bar curls don't feel comfortable, so it is rare that I toss any of them in.

Next up, close-grip half benches to lockout in the rack (about a 10-12" ROM, half of my usual distance for a full press)
1x3 @ 225
1x2 @ 195
1x2 @ 315
1x1 @ 325
1x10@ 225

Finally, last set was one run at DB curls as I headed out, did 1x8 @ 60 lbs. and that was it. I even capped the session off right by flexing in front of the mirror on the locker room, just to keep the chest/arm theme running in the vein of how some of the goofs at my gym handle their business. Very silly.

Felt good today, felt strong, hopefully it'll carry over on Tuesday once I go for a 525 lb. raw squat!

[RyanWilson]

Leg day today with some quality PRs!

Started with squats -
1x5 @ empty bar
1x8 @ 135
1x5 @ 225
1x3 @ 315
1x2 @ 405
1x1 @ 455
1x1 @ 475
1x1 @ 525 for a new PR!
The 525 went up pretty easily, and I was coaxed into going up to 545. Went down, came up about 8-10" but stopped cold. Give me 2 months and it'll happen. Wound down with one more set of 3 @ 475 and regular squats were done.

Did a few front squats at the end to finally get a heavier one set. I've never made more than 285 before because my form is crap, but I'm going to start front squatting regularly since they need a lot of work and I'd like to be hitting 405 for reps in a few months. Tonight I just did 2 singles @ 315, but the 2nd one went pretty well (first one was kind of ugly) so there may be hope for me here yet.

Time was up, headed home happy to have hit 2 new PRs for leg day.

[Jay Sherman]

Great stuff. On a vegan diet.... Do you supplement protein?

[RyanWilson]

Hey, Jay!

Just like before, I pretty well only supplement with protein (and occasionally glutamine) on lifting days - I consume between 100 and 150g on non-training days and go between 180 and 250g on lifting days depending on how much I end up eating. Stuffing myself full of protein every day never gave me better results than taking it only on lifting days, so I figure why waste it if I'm not having better results?

Then again, I can maintain a bodyweight of 270something on as little as 2800 calories/day, so I'm kind of weird like that.

[Jay Sherman]

You never really talk hardly at all about what you actually eat though. Protein shakes? Soy? Pea? Just lots of bean burritoes and pasta?

[RyanWilson]

Jay,

My diet is never really that consistent, but a listing of my usual foods would be tons of Indian food (super-cheap local vegan/vegetarian Indian restaurant that I buy about 10 meals' worth of food at every time I go and live off it for days), more fake meat products than is probably good for me, tons of rice and beans, pasta, Mexican (place nearby that makes incredible artichoke and portabella enchiladas that are dairy-free), whatever vegetables sound good at the time and are available, and for protein powders, just a bit of pea protein here and there for good measure. Seriously, I'm trying to think of what I eat and I can barely remeber past Monday, so I'm not helping much but at least you get the idea.

[RyanWilson]

Bad day today - nothing went well all afternoon, and in the evening I end up getting into a squabble with a semi-well-known person in both the vegan and strength training communities that turned out to be kind of a jerk (which confirmed my suspicions that I've had for some time), but at least I made it to the gym for some deadlifts.

Warmed up with some 1-handed barbell deadlifts, 1-arm barbell cleans and a few power snatches first, then hit the good old deadlifts. I've lost a lot of strength in these, but there's no better time to get back into doing them!

1x5 @ 225
1x3 @ 315
3x5 @ 405
1x2, followed by 2 singles @ 455

I originally just planned on doing the sets @ 405, but I heard the 455 calling out to me so I had to do a few more with that weight. A year ago I'd have been knocking out sets of 6-8 with 455, but now I'm starting from the ground up again. A few months of consistent work and it'll come back to me. What sucks is that the last single @ 455 felt like I finally found my groove again that I've been missing for so long (it went up easier than the reps @ 405 did) but I get kicked out before I can pull a few more to get my old form back. Story of my life...

That was it - I only had around 35 minutes to lift before closing time so I didn't get to bench as I'd expected. Tomorrow is rest day, strongman event training on Saturday will follow!

Ryan

[RyanWilson]

Got to meet up with Carl and Kirk for some event training yesterday, had a lot of fun and I hurt all over today, so I must have been doing something right.

Started with log presses, which was a bit tougher for me since the ceiling of the basement we were training in was just low enough that I had to lean back a fair amount and still couldn't completely lock out my reps:
1x8 @ 110 (or something close to it)
1x6 @ 160
2x6 @ 210
Reps were done with as little push as possible, trying to be fairly strict with each one. Still pushed each one, but nowhere near as much as I used to. All the overhead work and close-grip benching is definitely helping out a LOT.

Next, did some thick handled farmer's holds (handles slightly over 2"). My hands are too weak right now in that they're soft and don't take well to hard work, which I really need to fix. I preferred it much more when my hands were tough as leather and didn't feel a thing. Nothing very heavy here, just some timed holds for a short bit working up to around 200 per hand for a 30 count.

Moved to stones next, but my head wasn't it in when we started. It took me a bit to get going, but ended up fairly well:
1 load to around 52" with 250
1 " " @ 280
Attempted 340, failed to move it.
Went to the oversized 300, and I was way off. Went at it 3 times and failed, had to get angry with myself, then I finally made it and lost a crapload of flesh in the process (that sucker was rough!) There's a nice red stain on the stone now where I had to make my blood sacrifice, but eventually it went up on the platform and all was well.
I went back to the 340 a few minutes later, it went up easier than the 300 did now that I was back in action and feeling good. The 340 here humbled me last time I tried it a few months ago, but this time it was all mine.
Wrapped up the stone work with a few sets of rows, doing doubles with the 280. Every time I went for a 3rd rep I'd lose my grip and drop it, but that was fine for the day.

Ended up doing some complexes, first with the log @ 110 doing the following in succession - 10 strict presses, 10 cleans from waist to shoulders, then 10 rows. Kirk and I alternated 3 sets each with no rest between and I was surprised my endurance wasn't worse - the only time I had to pause between any reps was on the last few for the rows on the last set, just enough to catch my breath once and that was it.

Two last sets of complexes of tricep pushdowns followed by BB curls (bar only, one set regular one set reverse curls) for 10 reps each and that was it.

Haven't touched stones in a month and now I feel like someone kicked me in the ribs, but that only makes me want to go after them harder next time and finally get 375 loaded in the next month.

[RyanWilson]

Long, tough week here at work means little lifting, but I managed to get out tonight for a bit to squat and overhead press.

Started with push presses in the rack -
1x8 with empty bar
1x5 @ 135 (strict press)
1x3 @ 185 (strict press)
1x3 @ 225 (push)
1x2 @ 255 (push)
1x2 @ 275 (push), failed on 3rd rep as I have before. Can't figure out why it was so tough, but I practically suffered a nervous breakdown yesterday due to stress so I didn't expect miracles today in the gym. So much for it being easier after the holiday rush is over...

Squats next up -
1x5 @ 225
1x3 @ 315
1x2 @ 405
1x2 @ 455
1x1 @ 475
1x2 @ 495
1x1 @ 505
Squats were much better - wanted to hit 'em heavier today so next week I can drop to 405 and aim for 3x8 to hit more volume.

Front squats for a few sets -
1x3 @ 225
1x2 @ 275
Failed at 320, entire body too beat up by this point.

DB curls next -
1x5 @ 65 lbs. each arm
1x5 @ 70 lbs. " "

Hit some lame shoulder press machine on the way to the locker room and one set of 5 and maxed out - that was it.

Probably won't lift until the weekend, hope to get more event training in then!

[RyanWilson]

Screwed up my alarm clock settings Saturday morning, missed training with Carl and Kirk because I woke up an hour late, which sucked. Sorry, guys!

Saturday night, got to lift for 25 minutes since I got to the gym later than I ever have. May as well do some chest stuff with no time left, so....

Close-grip benching (hands about 16" apart"
1x8 @ 135
1x5 @ 225
1x5 @ 265
1x4 @ 265

Close-grip half presses in the power rack (about a 12" press to lockout)
2x3 @ 315
1x4 @ 315

That's all time would allow for, so I need to get my ass in gear this week and not get swamped with everything that prevents me from lifting as much as necessary!

[Jay O'Neill]

lookin good Ryan... 340 stone is amazing.
Hey if you get a chance check out the Gillingham squat workout. I am using it as well as a bunch of my friends and it is amazing.
keep up the great work.

jay

[RyanWilson]

Squats and overhead work again today, trying to change my schedule a bit and get them in on Mondays if possible.

Push presses -
1x8 @ empty bar
1x5 @ 135
1x3 @ 225
1x3 @ 265
2x2 @ 275
Trying to get to doing more doubles and triples with heavier weights. Was going to go lighter and hit more reps, but I can tell early on when my endurance sucks and it sucked hard today. Heavy low reps were the only way to get things done.

Squats next -
1x5 @ 225
1x3 @ 315
1x3 @ 405
1x3 @ 455
1x3 @ 475
1x1 @ 485
Wanted to get a triple with 485, hit the pins from sinking way below parallel and came up uneven, stopped there. Next time it'll work.
1x20 @ 225
Did a 20 rep set to finish off, no rest between reps, just one after another to get some cardio-ish work in. Probably could have hit 30 or more without much problem if I'd decided to top out, but I just wanted to see if I could get 20 without needing to catch my breath between reps.

Wrapped up with 2x10 @ 225 for some light Good Mornings and that was it. May get some back work in tomorrow, DLs coming on Wednesday or Thursday.

[RyanWilson]

lookin good Ryan... 340 stone is amazing.
Hey if you get a chance check out the Gillingham squat workout. I am using it as well as a bunch of my friends and it is amazing.
keep up the great work.

jay

Thanks for the suggestion on the routine, Jay! I think I've found the right program online (looks like it ends up at a double for your starting max weight), but if you've got a link to it I'd definitely appreciate taking a look. I'll be looking to change things up in a few weeks, so that may just be what I need!

Ryan

[RyanWilson]

Back workout today.

Barbell rows -
1x5 @ 135
1x5 @ 225
5x5 @ 275

Hise Shrugs in the rack -
3x10 @ 405

Hammer Strength plate-loaded 1-arm pulldowns -
2x8 @ 150 each arm

Power Cleans -
2x5 @ 185
3rd set whacked myself nicely - bounced the pull off my crotch, jeans I was wearing bunched up in the front and the bar slammed the hard zipper area right into my groin, causing me to shout because it freakin' hurt a LOT. Stopped on that 3rd rep and called it quits because it felt like someone kicked me square where I'd prefer not to be hurting.

Headed home, hit the basement to wrap things up once I was done being mad at my stupidity.

Eagle Loop shrugs with weight on loading pin -
5x20 @ 125 lbs. each arm

Ironmind Heavy Hammer wrist levering - used 7.5 lbs. and did a few sets of 15 in various directions

Formulator wrist curls - did 3 sets, 2 with palms up, 1 with palms down

That was it for today, should be deadlifting on Thursday or Friday.

[Patrick McGuffin]

OOOOOH!!!! That sucks, I have done that before, makes me hurt just thinking about it.

[Paul Neuhaus]

Ryan,
I think you need to start wearing a cup when you do power cleans! :M:

[RyanWilson]

Yeah, the whack to the groin was not fun at all. I've got a nice quarter-sized bruise today to remind me to be a bit more careful next time I do power cleans :D When I used to do them regularly I never had a problem, but you stop a lift for a few months and it's like learning to walk all over again!

[RyanWilson]

Got a bit of event work in yesterday, but I was pretty beat from only getting about 5 hours of sleep and my mind just wansn't in it 100%. Still had fun and got some good lifting in.

Started with DLs in the rack from what I'd guess to have been about 8" or so higher than a pull from the floor. Worked up to 495, got stopped at 545. My DL sucks really bad right now and will be my main focus for improvement.

Did some 12" log pressing next, pretty cold outside with just a light sweatshirt. I'm not too good with the big logs yet, but I managed to get one single and a double with 230 which is better than my getting stopped cold with 210 the last time I tried a log that large. Just gotta keep working that form because the strength is there but the technique is still pretty sloppy since I tend to push off my toes instead of my heels with log pressing.

Some quick thick-handled farmer's holds next, did up to 245 or something like that for a quick 8-10 second hold, didn't move the 300ish weight at all so nothing extremely heavy.

Wrapped up with stones, but I had to leave early into them so I didn't get as much work here as I'd hoped for. Some loads up to 300, attempted to move the new beast which was estimated between 375 and 400 but didn't budge it. Two last sets were some ass-kickers, done with the 280. First set was pull to knee height, set it down, step back and do it again for 5, then lap it on the last pull and do 5 reps to platform height, loading the last one. Final set for me was 5 reps of taking the 280 from the lap, setting it to just an inch above ground, then re-lap again. Almost lost my grip a few times but held on for all I had and got it done.

Only complaint today is that my back sprain from summer is acting up a little, but it usually goes away after a day or two. Other than that, everything training-wise has been quite good!

[RyanWilson]

Leg and shoulder day today -

Started with push presses in the rack -
1x5 @ empty bar with each arm
1x5 @ 135
1x3 @ 185
1x3 @ 225
1x3 @ 265
1x1 @ 285
Wanted to go above 275 again and it went up easy despite lifting in a new gym with bad equipment today. 305 will only be a few weeks away!

Squats next -
1x5 @ 225
1x3 @ 315
1x3 @ 405
1x1 @ 455
1x1 @ 475
1x1 @ 495
2x1 @ 515
1x10 @ 405
Going heavy often with the squats has really been keeping the progress up - soon I'll start to slow down on the constantly heavy work, but hitting only 10 lbs. less than my PR for 2 relatively easy singles was a good sign. The 405x10 nearly freaking killed me - I'm dead serious about that. Just wanted to wrap up with 5, 5 was easy so I figured 8 would be good, then I decided to hit a PR for reps with 9, and once 9 came up, 10 had to happen. I spent about 5 minutes on the ground lying in a pool of sweat and gasping for air afterward, but it was worth it!

Kind of goofed off for the rest of the session and did the following random stuff -

1-arm DB clean and press -
1x10 @ 100 each arm, strict with slight side bend right side, less bend but a bit of push left side

1-arm BB snatch -
1x2 with each arm @ 115

Seated BB wrist curls -
1x10

That was good enough for today, should be getting some DL work in on Thursday. My DL sucks lately (primarily because of long-term neglect), so I'm going to hit up a quality training facility that's got a good reputation for improving the powerlifts for clients. I figure 10 once-weekly DL sessions should boost me back up to the mid-500s pretty easily once someone slaps good form into me again, so that'll be my motivation since I need to get better at 'em for the summer contests. I get too wrapped up with squats, overhead and upper back work that I slack on DLs, but that's about to change!

[RyanWilson]

Back and chest day today!

Less than an hour to get both in meant a quick workout with little rest, but it worked out fairly well -

Barbell rows -
1x8 @ 135
1x5 @ 225
1x5 @ 275
1x5 @ 295
1x5 @ 305
1x3 @ 315

Close-grip benching (hand about 14-16" apart)
1x8 @ 135
1x5 @ 225
1x3 @ 255
1x3 @ 275
1x2 @ 285 for a PR with close grip
Getting better with these, but elbows felt a bit of tendonitis afterward for about 30 minutes.

DB hammer curls -
1x5 @ 60
2x5 @ 65

DB Rows
1x20 each arm @ 100 lbs. (racks were full at temporary new gym, had to waste a few minutes)

Hise Shrugs
1x10 @ 315
1x10 @ 405
1x10 @ 495

Wrapped everything up in just about 52 minutes and that was all.

Family obligations will screw me over for Saturday event training, but I'll get some fun with the log and other things in on Sunday instead. Planning on taking my Slater's molds for a test run that day as well, should be interesting!

[RyanWilson]

Shoulders and deadlift day today, but not a great one. Felt worn out from a weekend of bad sleeping habits (5 hours one day, nearly 11 the next) and I've just felt off since I woke up. Wanted to lift in the garage today for some log pressing, but there was ice on the floor since it got quite cold last night which kind of ruled that one out. So, off to the gym I went.

Presses in the rack -
1x8 @ 135 (strict)
1x4 @ 185 (strict)
1x3 @ 225 (push)
5x3 @ 255 (push)
Wrapped up with 3 quick sets doing 1 strict press @ 185, drop behind the neck, do a push jerk back up, rest one minute and repeat. Just wanted to work on getting more sets in and making 255 go up like with how 225 did a year ago, getting better overall with this.

16" deadlifts in the rack - this is where it got crappy.
1x3 @ 315
1x3 @ 405
1x2 @ 500 (totally felt off, stopped before 3rd rep)
1x1 @ 500 - super mad at how bad these were going, quit before it got worse. No idea why my DL is still going downhill even with starting to get back into working on them, but something's gotta get better here.

Hammer Strength plate-loaded shoulder press -
1x9 @ 270
1x8 @ 270, had to rest for a bit before the last 2 reps. Getting tired

Barbell shrugs - my arch nemesis, the most uncomfortable feeling movement I know of. Don't know why my body hates shrugging with a barbell, but I never feel right doing them. Just did 2 sets of 10 @ 315 with a mixed grip (hands one way, then switched) then two sets of 20 overhand @ 225 just to force myself to keep doing them and try to get comfortable. Even when my DL was better and I was pulling 500 for a few reps my shrugs sucked, so it's about damn time I finally force myself to get used to them and get them up nicely.

Gotta get my sleep back to normal again, ready in time for squatting on Tuesday. Going for 455 for 25 reps total in the workout, need to be ready for that one.

[RyanWilson]

Sucked today with legs and chest stuff. Been through the wringer the past 2 days, no sleep, eating less, nothing but stress and it is starting to show. Good thing I leave for Cancun in a week for vacation otherwise I'd probably get an ulcer...

Close-grip flat bench -
1x5 @ 135
1x3 @ 225
5x3 @ 265, felt weak on these today.

Squats -
Wanted to do the marathon day of 20-25 reps total @ 455, but felt super beat up and doing a double at 455 nearly killed me. Just did the following:

1x5 @ 135
1x5 @ 225
1x5 @ 315
1x2 @ 405
1x2 @ 455

Moved to 1/2 squats with about an 18" ROM in the rack for a few -
1x3 @ 500
1x3 @ 550
1x3 @ 600
Just felt painful for every set, back was hurting and legs were screaming to stop. No point in forcing a bad day to go worse, dropped the leg stuff for now.

Bench lockouts in the rack (5-6" ROM)
1x3 @ 295 (close grip)
1x2 @ 315 (close grip)
1x5 @ 315 (regular grip)
1x3 @ 365 (regular)
1x2 @ 405 (regular), held 2nd rep for 5 seconds
405 is the most I've ever held in a lockout for benching before, so I guess somethin good came out of it. Tried 425, didn't move, stopped for the day.

Gotta change my schedule around quite a bit to get back on track. Work has got me so screwed up right now, but after vacation training will take top priority and work will have to take a backseat.

[RyanWilson]

Slept 12 hours, muscles ache from head to toe - yep, I was getting sick yesterday and that's why the workout sucked so badly. No lifting until at least Sunday and that's that.

[RyanWilson]

Barely any lifting this past week due to illness, recovery workout today for my final time before vacation (where I probably won't get to use anything but a few crappy machines if I get the urge...)

Overhead pressing in the rack -
1x5 @ empty bar
1x5 @ 135 (strict)
1x3 @ 185 (strict)
1x3 @ 225 (push)
1x2 @ 255
1x1 @ 280
1x1 @ 285
Was contemplating 290 for a single, just didn't feel I had it in me since the 285 took some work to lock out.
1x4 @ 205 (strict - PR on reps, may have been able to get one more)
1x4 @ 185 (strict), dropped it behind the neck, did 4 push jerks

Kind of wiped out and only 15 minutes left, hit the Hammer Strength plate-loaded Ground Base machine to simulate some farmer's holds. Kind of sucked, handles were far apart and angled and didn't really feel that much like the real thing on the initial lift off until you'd hit lockout. Worked up 4 sets to 675 lbs (had to sling a bar across the plate stack and add more weight - why the heck does it only hold 5 per side?!?) ending with about an 8 second hold on the last set. Felt like it was probably down about the high 500s/low 600s for actual weight held at the top, but it was better than nothing.

Leaving for Cancun in 32 hours to get my first vacation in a few years, which is very well needed. Back next Monday, should be in the gym again on Tuesday to report on training!

[RyanWilson]

Vacation is over, stuff is back in line and I'm finally ready to get to training seriously again. Had one workout this week on Tuesday that pretty well stunk, a bad shoulder/leg day, but today I hit the garage since it was nice out and just focused on log work since the Chicago comp is only about 7 weeks out and I've done nothing to get ready for it.

First things first, I was told that my log would weigh about 90 lbs. give or take a few when I first ordered it from Brute Strength last year. I always guessed it was light and probably about 85, but when I finally tossed it on my scale today you can imagine my surprise when I found it was only 75 lbs. So, time to work harder than before to make up for what I used to think my lifts were on it.

Warmp up - 10 curls followed by 10 presses empty

Getting to business...

- Clean, 4 presses @ 165
- Clean and press each rep, 3 @ 165
- Clean and press, 1 @ 220
- Clean 3 times @ 220
- Clean, 2 presses @ 220
- Clean, 2 presses @ 220
- Clean, 3 presses @ 220
- Clean and press each rep, 2 sets of 2 reps @ 220, followed by one set of 3 @ 220
- 4 cleans @ 220
- Clean and press each rep, 6 reps @ 165
- Complex set, 10 strict presses @ 125, 10 cleans afterward

Had to bust myself since I've had lots of log neglect and need to sorely make up for it. My push press on a bar is about 300 right now, but my log is lacking and a max is probably 240-250 due to crappy technique. I figure that practice makes perfect, so I'll be trying to hit the log twice weekly and build some form and get some much-needed endurance built as well. My clean is getting better as I'm finally starting to get the wrists snapped under (learned from watching Carl Johnson's technique closely), but when lowering the log for reps on cleans, I keep letting it tilt forward and I'm smacking the crap out of my forearms right on the bone. Gotta watch that more.

Otherwise, a fair start into hitting some log work again. Goal in 5 weeks is to make at least 6 full clean and presses in 60 seconds, and I aim to make it.

[RyanWilson]

Chest and deadlift day today -

Haven't been confident on the DLs, but with contest time only 7 weeks out I need to bust my arse and get going on them and try to get back to the power of the old days when DLs were fun and I didn't suck too miserably at them.

Started with close-grip benching -
1x5 @ 135
3x8 @ 225

DLs from floor -
1x5 @ 135
1x5 @ 225
1x3 @ 315
1x3 @ 405
3x3 @ 455
First set easy, 2nd set the last rep was a bit of a fight, 3rd set was no fun at all. I sucked with endurance even when I DL'ed a lot (pulled 545 for a single, but 455x6 and I'd be gasping for air), so I've got to get a lot better for strength and endurance together in a short time. Aiming for 6 reps @ 475, hopefully a hard-fought time training until the comp can get me there.

Benching in the rack off pins, starting about 5" from chest level at bottom -
1x5 @ 225
1x3 @ 295
1x2 @ 315
1xfailure @ 335
I was working these in between the DL sets and had to go for the 335 about 30 seconds after finishing the last DL round, so I was still wiped out when I went to the rack while they were trying to kick everyone out for the night. Moved it about an inch off the pins, but no go for lockout. Next time...

Trying to come up with a sensible DL program for the next 6 weeks, hopefully I can find a way to work myself back into shape on them and get out of the crappy form and weak lower back rut I've been in for a long time.

[RyanWilson]

Shoulders and shrug-type workout today -

BB clean and press -
1x8 @ 135
1x4 @ 185, went behind the neck, did 4 push jerks
1x4 @ 225
Haven't cleaned from the floor in some time with a bar, felt better than expected (probably because it's a lot damned easier than handling a log!)

Push press in the rack -
1x3 @ 250
1x1 @ 275
Attempted a PR of 300, got a bit over head height, lost steam and came back down.

Strict presses in the rack -
1x5 @ 210 - PR for reps at that weight
1x4 @ 210
1x6 @ 185

Push jerks behind neck in the rack -
2x10 @ 185
Felt good, endurance died at rep 7 on the 2nd set, had to pause between the last reps. Only problem is near the end of the set my shoulders tire out and the bar comes down on my traps a bit faster than I'd like. With 185 it isn't bad, but when I start going over 200 I need to have better control.

BB shrugs -
3x10 @ 335, hook gripped to get thumbs used to pain again. Still suck at shrugs, but if I actually work them for a bit they should come along.

Cable side shrugs ala Kelso - 2x20 @ full stack, leaning about 45 degrees away from the pulley

Endurance is getting better, and I've got a lot more energy since starting some odd cleansing program that my wife got me into. Hopefully the better sleep and improved focus will keep with my as I head into comp time and I'll keep progressing well.

[RyanWilson]

Saturday - event training day at Kirk's place.

First, dragged a sled with a 200ish stone on it for about 75 feet, turned and came back, then it was truck-pulling time. Pulled one truck first like everyone else, then it was time to try for two trucks connected together. Got the pair maybe something like 30 or some feet up a very slight uphill, but once they stopped moving that was the end and they didn't budge after that.

Next up was log work since it was still nice out, worked up to a 12" log PR with 240 - fought the lockout for a second, but considering it took 2 tries to hit 230 on the log last time it was still a step in the right direction. Have to try to max out with my 10" log one of these days and see if I can hit 260 on it yet. Started to rain, moved indoors, did a couple DL singles up to 315 with a pair of purple bands looped over it. By no means a max effort, but I stopped there since I'm going to be DLing either Monday or Tuesday.

Stones were at the finish. Did a few warm-ups with light ones, followed by a series of 3 with 250, 280 and the oversized 300, went for the 340 right after that but didn't get it off the ground. Rested for a few, went back and made the 340, but it took a lot more work than last time. My recent slacking and lack of dedication showed strong on that one. End of event training day.

Today on Sunday - Back and chest quick workout day (38 minutes total time before gym closed)

BB rows -
1x5 @ 135
1x5 @ 225
3x4 @ 295 - went easier than expected, should have done 315 looking back to hit some PRs for reps

Close-grip bench -
1x5 @ 135
1x5 w/2-count pause on chest each rep @ 225
2x3 @ 275
1x1 @ 295 to hit a close-grip PR, 300 would have been easy.
1x9 w/2-count pause on each rep @ 225
Since my close-grip bench isn't sucking as badly as it previously had I'm actually enjoying some form of bench movement for the first time ever. Not that I'm strong at it, but sure beats strugging to hit a set of 5 touch-and-go only a few months back.

Shrugs -
1x8 @ 225
2x10 @ 365 (one hook grip, one reverse grip)
1x10 @ 315
Still terrible at shrugs, but if I keep working them eventually they've got to come around.

That was it, rushed out and lifting was done. DLs and overhead work coming soon!

[RyanWilson]

Missed training yesterday due to prior commitments, had to have a short day today because I just wasn't feeling very good, kind of felt like throwing up through the whole workout but fought through it. Made it a shoulders, traps and grippers day today and did the following:

Push presses in the rack -
1x5 @ 135
1x3 @ 185
5x5 @ 225
Worked on just tossing out a lot of sets to build a bit more endurance, didn't feel strong due to feeling sick.

Snatch grip high pulls
2x5 @ 185
1x8 @ 185
The set of 8 really triggered the sick feeling, but still time to keep going...

1-arm shrugs on the...ugh...smith machine
2x5 @ 200 (no bar weight included)
1x20 for speed @ 100

Cable side pull shrugs
2x20 @ full stack

Got home, hit the grippers for the first time in ages -
IM Trainer - 1x5 each hand
PDA SOS262 (a bit harder than IM#2) - 1x4 righty with a 10 second hold on the last rep, 1x3 lefty with 8 second hold closed on last rep
RB210 (about halfway between the IM#2 and #3) - 2 reps righty, just missed a rep left handed
IM#3 - attempted righty, missed by about 1/3"

That was it for today, going in for DLs tomorrow to make up for missing them tonight!

[RyanWilson]

Deadlift make-up day today -

Started with some olympic lifting to get warmed up. Some cleans, front squats, push jerks and power snatches with a light weight of 95-135 lbs. for about 5 minutes to get the blood flowing, then did 2 power snatches with 185 lbs. to finish off with this. Headed to do deadlifts, did the following:

1x5 @ 225
1x3 @ 315
1x3 @ 405
2x2 @ 475 - working with contest weight to get the feel for it again
1xfail @ 475 - just not used to going remotely heavy again yet, got to ease back into it a bit more. I'm aiming to make at least 5 come contest time, but due to my current crappiness with DLs it won't be easy.
1x3 @ 405

Next, did some 1-arm BB power cleans, 2 sets of 3 each arm @ 135 just for the hell of it.

Wrapped up with some good mornings -
1x10 @ 135
1x10 @ 225 w/ dead stop with torso parallel to floor where bar hits pins
1x5 @ 315
1x10 @ 315
1x5 @ 315
Haven't done GMs in a month or so, just testing the waters again with this one to get the feel going again.

Not as good as I'd hoped today, but it'll only get better as time goes on. Probably going to be training solo in the garage this weekend, will get some log and farmer's hold worl done on Saturday or Sunday.

[Nicolette L.]

Ryan~ Where are you? Ok it has been over a week since you posted in your journal. How is training? New Gains? New PR's?

[RyanWilson]

I'm still here - I just lost most of the past week of training due to having to go on a business trip, but I'll be back in the gym tomorrow again and back on track. I was burning out a bit leading up to my trip, but I feel rejuvenated and am aching to get back lifting again!

By the way, Nicolette, do you have the info on where to send the toner cartridges for helping veterans again? Not sure if you ever got my PM, but I've got about 7 big laser printer cartridges just waiting to go out, so any time you can send me the info I'll get these shipped ASAP!

Ryan

[RyanWilson]

First day back in the gym after nearly a week off, and it was a mixed day of good and bad.

First, the good - did a bit of benching and hit some PRs to make for a good session on that part. Started with close grip (hands about 18" apart) -
1x8 @ 135
2x3 @ 225, 2 second pause on chest with each rep
1x3 @ 255, 1 second pause on chest with each rep
1x4 @ 275 touch and go
1x3 @ 290 touch and go - only expected a double, made all 3 fairly easily
Decided to see if I could finally hit 315 on regular grip bench just so I could feel 3 plates per side, and after an ugly 8-10 second battle I succeeded. However, just as I was about to lock it out I twisted my torso slightly and felt a twinge in my lower back. Not a good thing. When I struggle with a rep on close-grip I'm always fine, but I lose stability with wider grip benching and get stupid things like this happen.

Was supposed to do DLs next, but after warming up with 4 sets and getting ready to work speed with doubles at a light 405 I felt a sharp pain when I'd start the pull and had to quit right away. I rested a bit, stretched out, and gave it another shot but it hurt again and I realized I must have done a bit of damage on that stupid bench. So, I missed out on the DLs and GMs that I'd planned on getting in, and if the back turns out to be sore for a while I may have to bail on my comp at the end of April. If I can get a full recovery in the next week I'll be sure to keep training for it, but I ache every time I stand up or sit down, so lifting will be out of the question for a few days minimum. Heading to the chiro on Friday to get some X-rays and therapy for it and I'll know more at that time if it is just a minor strain or something worse.

Let's just say that I don't plan on benching with a wide grip again for quite some time....

[RyanWilson]

Well, 3 days later and the back still hurts like hell when I sit down and stand up or bend over at certain angles, so looks like I managed to re-tweak the sprain from last summer all over again. Went to the chiro and he said that seemed to be the case, had some cracking done on the old back and some therapies on the injured area to get started on the road to recovery. Last time I managed this it took 2 months to heal up to be able to lift, but that time I screwed up my entire lower back with the sprain, not just a small area as I did this time around. Not looking good for being able to lift in Chicago at the end of April, but at the least I'll be there spectating and having as much fun as I can by competing vicariously through everyone else.

I'm approaching this as I did last time I got hurt - it means I'll just spend a few weeks focusing on grip work again, so last night I headed into the basement grip dungeon and had some fun.

Pinch gripping with plates -
Warmed up with pinching 25s, 30 seconds with each hand for the first set, then a set of 10 pinch grip shrugs with each arm.
Pulled out the 35s, did a few lifts with 5 second holds with each hand. Came back more easily than I'd expected.
Added weight with a loading pin between plates, pulled roughly 83 lbs. about a foot off the ground with each hand, but not complete lockout. Never even broke that much weight off the floor before, so a pinch PR my first time back in months is good stuff.

Cracked out the 42.5 lb. blob, did some lifts to lockout with each hand. Tried the 45 lb. one, but I was getting fried and lost it at that point.

IM Hub pinching was next -
1x10 second pinch with 35 lbs each hand (including loading pin and added collars for weight)
1x5 second pinch @ 40 lbs each hand
1x2 second pinch @ 43 lbs. each hand (took 3 tries to get it off the ground, though)

Tried some bending again as well, just a few pieces of stock to see how I would fare after another thing I haven't done in ages -
2 pieces, IM Blue nail
1 piece, 6" x 1/4" G5 bolt
1 piece, 6" x 1/4" G8 bolt
Decided that was enough for today - the G8 went down in about 10 seconds, where last time I tried I couldn't quite finish it off. A week or two and I'll move back up to doing square stock again, barring any problems with my wrists being too weak from the long time off from bending.

Also, started doing more cardio because if I can't train heavy, I may as well lose a bit of fat that could stand to be shaved off. Did a 30 minute walk on Wednesday, 25 minute bike ride yesterday.

Gotta keep sane while rehabbing the back, more grip work to come!

[RyanWilson]

Okay, another day injured but still effective in training for other things!

Yesterday was cardio day, 35 minutes on the treadmill including cooldown, averaging a 3.6 mph pace with varying inclines between 2.5 and 5 degrees. Nothing too hard, but it will do me good.

Today was bending and thick-handled DB lifting in the basement, did things as follows:

DB lifts (done with each hand)

2.5" handle DB - 105, 125, 145 with no wrist tilt, got 175 off the floor about 8" with some wrist tilt but nowhere near lockout

4" DB handle, which is a piece of cardboard tubing that slides perfectly over my 3" handle. The thing is massive!
60 lbs, 70 lbs, both done with thumb wrapped as much as possible. Tried 80 lbs, couldn't do it with a thumb wrap but did it thumbless each hand with a severe gooseneck underneath. Probably could hit around 90 with thumbless, we'll see next week.

Back to bending - I don't know what the hell happened today, but I hit my groove that had sorely been missing and I was back to business just like I'd never taken a break!

2 pieces 6" x 1/4" round stock
2 pieces 6" x 1/4" G5 bolt
1 piece 6" x 5/16" G2 bolt
1 piece 6" x 1/4" hex stock
1 piece 5.5" x 1/4" hex stock
1 piece 6" x 1/4" G8 bolt - this went down so easily, I had to double check that I'd grabbed the right style bolt. The groove was on, so I stepped it up a notch.
1 piece 5.5" x 1/4" G8 bolt
1 piece 6.5" x 1/4" square stock
1 piece 6" x 1/4" square stock
Felt like I was on fire, was killing the square easier than I had when I was working my bending hard in the past. Pulled out the infamous Red Nail (5/16" x 7" stock) and gave it all I had. Unfortunately, what I had wasn't enough, but I did put about a 4 degree wobble in it, which is a bit better than I ever had before. Simply put, I think I have the power to bend it, but the length kills me. I'm good to bend between 5.5" and 6.5" long, but 7" stuff or anything that's really short just makes my form go to crap and I lose a lot of power. Hopefully technique work with longer stuff will get me past this difficulty, otherwise I'll just have to start cutting my Reds down to around 6.5" or so and see if that extra bit of leverage I get will make a big difference. If this is how my 2nd bending workout goes, we'll see how long it takes before I start breaking some of my old records and go after the really hard stuff!

Wrapped up with a handful of square pieces from the "Pile of shame", which is a stack of about 30 pieces of bending stock that didn't get finished due to running out of steam, having a bad day, hitting the bends really unevenly or some other lame excuse that made me quit before I was done. I grabbed 6 more pieces of square stock ranging from 7" to 6" that were anywhere between being nearly straight with only a few degrees kink in them to pieces that were kinked about 10-15 degrees. All of them went down with 6 seonds or less of work put into them, which was better than it used to be. I'll keep hitting the bending up twice weekly and see where it takes me!

[RyanWilson]

Today was wrist work and treadmill incline walking.

Wrist work was pretty much a quick session on the Formulator (http://www.theformulator.com has pictures of it for anyone interested) doing some wrist curls in both directions. First were standard palms-up curls -
1x10 @ 35
1x10 @ 45
1x10 @ 50
1x7 @ 55 - totally fried me, felt a twinge in my forearm afterward, decided to stop those for now

Reverse curls on the Formulator -
3x10 @ 25

Took the wooden chair I was sitting on afterward, grabbed a leg in each hand at the base, held it in front of me and did some front wrist levers with it afterward. My old apartment had huge 12 foot ceilings so I could do overhead levering with it before, but 7 feet in my basement now doesn't allow for such a thing. Wrapped up with some lifts by grabbing one leg at the base and lifting the chair with one hand with my arm extended out, which is pretty tough on the wrists to support it. Good stuff.

Tried to do a 12" long spike bend over my knee, but I forgot how tough those are and only put a slight kink in it. Gotta practice those more often again.

Hit the treadmill for a hard session, at least for me since at 270 lbs and 6' tall I have crappy endurance and used to need to catch my breath after climbing a few flights of stairs (and I'm talking only a few weeks ago!) Burned about 410 calories, did some medium level incline walking at 3.5 mph at an average incline of 5 degrees, but tossed in some 60 second runs and did some walking up to 9 degrees for a brief period.

If I can't lift for another week or two I may as well push myself in other ways - I'll be so excited to get to actually moving some weight again I'll attack everything harder than ever, particularly so because it means I won't be hitting the treadmill more than twice weekly from that time on!

[RyanWilson]

Still keeping sane by doing grip stuff, but tried a light weight workout in the garage yesterday and it wasn't as bad as I'd expected - the back was a bit stiff, but didn't hurt much once I got going. Just did about 10 sets with a mere 90 lbs. for some 10 rep complexes such as hang snatch to overhead squat and back squat to push jerk so that I could test the waters. So far so good, and with the pain reducing at a fair pace I should be able to hit the gym again in about a week. Of course, this leaves me weak as hell and with a back that's still not right, so I'll be spectating in Chicago later this month instead of competing. Oh well, better to be safe on this than go out in the first event and spend another few weeks recovering.

Did some grip work tonight, had a good session and there's some videos I posed in the media section. Highlights include -

1 fingered pinch with 25 lb. plates

2 fingered pinch with 35 lb. plates

Passing 35s around myself a few times

Attempted to pull a 90 lb. pinch, budged it a few inches, which is a PR in and of itself. I'll have to score some good old paint-free plates to hit it for real with a little more training, so it won't be far off.

There was some warming up before this, but I already forgot what I did so I guess it doesn't really matter now.

After the pinch workout, I grabbed some bending material and decided on a bending endurance session, so I warmed up with a few pieces and then did 20 of the 6" grade 8 bolts in succession, only stopping to re-wrap them between bends. Took about 20 minutes total including bending time and scouring for new rubber bands to secure the wraps when one would break (which happend about 4 times), and although my hands are sore as hell and I'm missing some skin in odd places it'll do me well on my quest to get my bending strong again.

No cardio the past few days, but I'll be hitting the treadmill tomorrow and will probably get another light garage workout in this weekend to test the back again.

[Patrick McGuffin]

Your pinch grip is insane, I hope you get better soon.

[RyanWilson]

Thanks, Patrick!

The back is healing rapidly - I tested the waters again today and just did 5x5 strict presses with a 10" log @ 165 and neither the cleans nor the presses caused any pain, so I expect about one more week until a full recovery. I'll be hitting the gym for some light workouts this week to get the feeling back for lifts again, then next week I'll see where I stand now vs. before I got hurt. I feel weak due to having only had one real lifting session in 3 weeks (the one where I got hurt) and after dropping about 5 lbs. from adding the cardio I don't feel too strong, but that will change soon enough. Hopefully it'll be like it was for me last year - I lost a fair amount of time, but I came back much stronger after the rest was over and was re-ignited for wanting to lift with everything I've got!

[RyanWilson]

One more day in the basement before I start heading back to the gym - the back is strong enough for some moderate lifting, so I had one last day of cardio and grip combined to celebrate.

Just a quick grip day -
Pinch gripping 25 lb. plates to warm up, just some passes from hand to hand with about 10 seconds in each hand

Next, loaded the Ironmind Rolling Thunder up and had a go at it. Worked up to 170 fairly easily, but 180 continues to elude me. I moved it about 4-6" off the ground with each hand, but as I find with thick bar stuff, once I miss a shot I rarely ever do any better on the next attempts. Tried a few more times, and by the 3rd try my hand would just spin off the handle every time I pulled. So close to getting the new PR, hopefully a few more weeks and it'll get done.

Softball claw grip lifts - a friend took a softball, drilled a bolt with a hooked eyelet through it and made a claw grip lift device, so I played with that a bit as well. just did some 50 lb. lifts, trying to keep my hand centered over the top as much as possible since putting the fingers under it will make the lift easier. With a full overhand grip I could do some quick lifts to lockout, with my hand slightly wrapped to the side I could get some 10 second holds. Good for finger strength, for sure.

Hit the treadmill afterward, 30 minutes at varying inclines at an average speed of 3.5 mph. If anything good has come out of this, I no longer wheeze after climbing 2 flights of stairs just from doing a few weeks of cardio work!

Tomorrow's agenda - nothing hard, just going to do some moderate weight rows, squats and maybe some overhead strict pressing. Wish me luck as I head back and try to get this damned back healed up all over again!

[RyanWilson]

Took a bit longer to get back to the gym than I'd intended, but the back is getting stronger again and I should be normal in around 2 weeks if today was any indicator.

Started with some strict overhead presses -
1x10 @ empty bar
1x5 @ 135
1x5 @ 185
1x5 @ 195
1x5 @ 205 - did 4, crapped out, got a drink and came back in 20 seconds to make the last rep. It was good since I felt at first like I'd have a tough time with only 185, so a few weeks and I should be back to hitting some heavier presses again.

DB rows - wanted to do barbell, but thought I'd preserve the back and do some light DB stuff instead
3x12 @ 100 lbs. - nothing heavy, just something to test the waters again.

Push jerks behind the neck -
1x5 @ 185
1x5 @ 195
1x5 @ 205
Felt like doing something more so I figured I'd work closer to a PR in this one since I never went above 225 for a double before.
1x1 @ 225
1x1 @ 235
1x1 @ 250
All reps went up nice and easy, felt like I could have done 265-270 even in my detrained state. Maybe this will be the first way I get 300 overhead.

Came home, went into the basemend and did some Rolling Thunder handle shrugs, just 100 lbs. on the loading pin for 5 sets of 15 each arm. Grip was a little tough on the last few reps of the last set, but the work I've been doing lately has been making the hands stronger. I managed a 180 lb. 2-handed pinch lift the other day which was a PR - now I just need to halve that number and get it with one hand so I can finally pull a pair of 45s off the ground and feel good about it!

Grip work and a long walk set for tomorrow, Thursday will be testing the lower back a bit with some fairly light squats and maybe some light 18" DLs for good measure.

[Carl Johnson]

Ryan, I don't know if Kirk told you but we have some stones for you made down at his place.
Carl

[RyanWilson]

Hey, Carl!

Kirk wrote the other day to let me know - I'll probably have to grab them next week since all they'll do is taunt me until I get another week of comeback lifting under me to make sure my back is in proper working order. By the way, are you guys still heading to Chicago on Saturday? If you're going and have any open space let me know because I'd love to tag along as I can't stand driving in Chicago (no offense to those who live there, but your city's layout on the highways is screwed up all to hell!)

Today was day 2 of being back in action post-injury. Went fairly well, but the legs were weak from getting 3 weeks of no squatting plus taking a 40 minute bike ride last night.

Front squats -
1x5 @ empty bar
1x5 @ 135
1x3 @ 225
1x2 @ 275

Overhead squats -
1x5 @ empty bar
1x5 @ 135
1x3 @ 155
1x2 @ 185 - PR since my last attempt at going over 175 failed miserably. Could have gotten another, but I was happy making a single and even happier with the double so I figured I'd wait for next time to attack again.

Regular old squats, medium stance
1x5 @ 225
1x3 @ 315, resting for 1-2 seconds on pins below parallel each rep
3x1 @ 405, just to make sure my back could handle the weight. Felt a bit hard with each rep, but without the biking and a few more sessions under my belt 500 will be a snap again

GMs -
2x10 @ 225 just to test the back again

Had to give the OH squats another shot, so I did another double at 185 first, then set up with 200. Tried twice, lost my balance both times and the bar came down on the pins when I was attempting to rise. Gotta get more stability when locked out, but still, I hit a PR once and duplicated it, so that 200+ is right around the corner in a week or two as recovery gets better.

Went for a good 45 minute walk afterward to continue to develop some sort of actual ability to move for more than a minute without getting tired, and that was it. Tomorrow should be a grip day, training resumes Saturday if I can't make it to Chicago and Sunday if I get to go!

[RyanWilson]

Back in the gym again, still testing the lower back out but it is getting MUCH better, for sure.

BB rows -
1x8 @ 135
1x5 @ 225
2x5 @ 285 - no pain, but my pull into myself was weak and needs to be fixed.
1x5 @ 225

Overhead pressing -
1x10 @ empty bar
1x5 strict @ 135
1x5 " " @ 185
1x3 push @ 225
1x1 push @ 255
1x1 push @ 275 - the benchmark to make sure that I didn't lose too much after a layoff. A bit of fight to lock out, but not too bad.

1-arm seated cable row -
1x8 @ 140 each arm
1x20 @ 80 each arm

Jerk behind neck -
1x1 @ 225
1x1 @ 260 - PR again
1x1 @ 275 - another easy PR, won't be long before 300 goes up since I'm getting the technique to work well
1x3 @ 225
1x20 @ 135 - first 15 went fast, last 5 were painful as I was completely out of breath

All in all, things are on the upswing - still down in strength about 10% on most stuff (squats about 20%) but it'll all come back in a month of hard work. Now, to surpass the old pre-injury marks and set some new PRs this summer!

[Jay O'Neill]

Strong work Ryan... lookin real strong. watch that back... sometimes they will sneak up on ya and tweek when you think all is well.

Overhead looks strong!

[Paul Neuhaus]

Ryan,
What happened to you on Saturday??? Willie Wesselse and Jason Bever were looking for you before the contest. They had no idea that you withdrew.

[RyanWilson]

Jay - thanks for the encouragement. It's a pain in the rear end trying to make a second return from back injuries in less than a year, but with some care and preventative maintenance I hope to go a long time before messing it up again.

Paul - I completely forgot to contact anyone to inform them that I was pulling out due to the injury. I had hopes up to about 10 days beforehand for a miraculous recovery, but it didn't happen and I got sidetracked with too much crap and failed to let anyone know. If anything like that happens again I'll definitely have to contact the organizers so they know my slot is open again.

[RyanWilson]

Leg day today, a bit better on the recovery trail than last time. I thought about close-grip benching as well, but since benching is still leaving a sour taste in my mouth I thought I'd incorporate a littel bit of extra work in there as well to get some more in for the week.

Overhead squats to warm up -
1x10 @ empty bar
1x5 @ 95
1x5 @ 135

Front squats -
1x5 @ 135
1x2 @ 225
1x1 @ 275
Went for a PR attempt at 320, dumped it when I went too far forward. Not feeling stable on these today.

Back squat to behind the neck jerk just to get a bit more warmed up -
1x5 @ 135
1x3 @ 185
1x2 @ 225

Squats -
1x5 @ 225, 3 second pause at bottom to stretch out
1x3 @ 315 " "
1x1 @ 405
1x3 @ 405 - feeling better than last week, but still not feeling too good yet
1x1 @ 455 - wanted to at least double it, but when I switched gears about 2/3 of the up and was thrusting to lockout I felt the back get crabby with me and stopped there for going heavier

Overhead squats again -
1x3 @ 185
1x1 @ 205 - for a 20 lb. PR
1xfail @ 215 - lost it forward at the bottom and dumped it on the pins (I set them about 2" below my rock bottom position so I don't dump it too far down and make a racket)
I'm aiming to get 225 before the end of May and 250 before July is out, and I don't think that'll be much of a problem if I've set my PR mark 40 lbs. higher in only 2 workouts coming off a nasty injury.

Overhead press lockouts, about 5" ROM
1x5 @ 135
1x5 @ 225
1x5 @ 275
1x3 @ 315

2 weeks back in and I'm feeling better with each workout, so hopefully by the end of May I'll be normal again (whatever that really is...)

The good and the bad for the weekend is that my wife made plans for us to skip town and get away to relax for my birthday, but the bad news is, it happens to be on Friday and Saturday, so I can't make it up to the Fox Cities event. I wish I could change the dates, but rather than lose a few hundred $$$ I'll have to miss out on the contest. Good luck to everyone that'll be there!

[JohnWietzel]

Talk - Action = You!

[RyanWilson]

Talk - Action = You!

Try not entering a contest on my birthday after my wife books us a hotel out of town!

I can't take responsibility for you being a wuss about entering up until a few late night beers gave you the courage to go. Last I heard, you were wussing out for some sort of wedding planning excuse - what happend to that one?!? :EB:

[Carl Johnson]

If you are back by Sunday, come down and train at Kirk's

[RyanWilson]

Carl,

Just let me know what time and I'll be there for sure. I'll be back in town Saturday afternoon, so Sunday will be good to go and actually do some fun training again!

[RyanWilson]

Back day today!

Barbell rows -
1x8 @ 135
1x5 @ 225
1x5 @ 295
1x5 @ 305
1x5 @ 295
1x10 @ 225

Good Mornings (deadlifts start again next week)
1x10 @ 135
1x10 @ 225
1x10 @ 275
1x10 @ 315
Went for 365, didn't feel great on the 2nd rep and stopped there for the day. Back is getting much better, but why push it too much too fast?

Pulldowns -
2x20 @ 150

Came home, pulled out the Rolling Thunder and did some shrugs with it. Loaded 125 lbs (132 lbs total) and did 3x10 with each arm. That did it for now, Thursday will be leg and overhead day.

[RyanWilson]

Overhead and leg day today!

Starting to see the strength come back close to normal now that I'm on week 3 of recovery, so the attitude toward lifting is improving again.

Warmed up with some light overhead squats up to 1x5 @ 135 and some empty bar overhead presses, then went into the workout -

Overhead press -
1x5 @ 135 (strict)
1x3 @ 185 (strict)
1x3 @ 225 (slight push, as little as possible)
1x3 @ 265 (push)
1x1 @ 275 - wanted 3, failed on 2nd rep, got crabby and punished myself with the next set.
1x8 @ 225 - had to tie my PR for reps just to beat myself up a bit. Endurance is good, stregth still needs a little more work I guess.

Behind the neck jerk -
2x4 @ 225

Knee was a bit tender today, opted to do some non-traditional squatting to give it a few days to get back to normal.

Overhead squats -
1x3 @ 185
1x2 @ 205
1x1 @ 220 just so I could say I made 100kg for a new PR - was in great form, better than the 205 lb. reps, solid and smooth. Should be good for 250 in a month!

Front squats -
1x5 @ 135
1x5 @ 225
1x2 @ 275 - almost dumped it forward on the last rep as it rolled off my shoulders halfway up
1x1 @ 295 - had to fight for it, stopped there

Overhead press off pins about 3" above top of head to lockout -
2x3 @ 240

That was just about it, stopped on the way out to do 1x10 @ 50 lb. strict hammer curls just to get a set done on my way to the exit and that was it.

Hope to finally get some event training on Saturday and pick up my stones, so looking forward to that in a few days!

[RyanWilson]

Out of town again for the 4th time this year screwed my training up again, but it gave me some time to put things into perspective. When my training is focused and progressing I'm in a good mood and things in general run smoothly, when it goes to crap in the gym everything else seems to follow. Naturally, this gave me the kick in the ass I needed to get back to putting a lot more focus into lifting to get back on track after a few months of injuries and crappy lifting sessions, so I headed back for the first time in a week to lay into the weights again with a renewed feel of wanting to bust myself to get beyond where I was at my best during the late winter.

Strict overhead press -
1x10 @ empty bar
1x6 @ 135
1x3 @ 185
3x5 @ 205 - last rep had to pause for about 20 seconds to refresh, then it went up fairly well

Squats -
Warmed up between the presses up to 205, working various stances and just focusing on keeping tight. Once I got hurt my back made me nervous and the last month has been off because I never felt solid squatting again. Today was much better.
1x5 @ 135
3x3 @ 205
1x3 @ 315
1x1 @ 405
1x1 @ 425
3x5 @ 405
I'm going to follow one of the programs that did me well in the past - 3 weeks alternating reps/weights before repeating the cycle with one week (this one) working to add a rep to each set until I get to 8 reps per set, next week will be starting at 445 for 3x3 and working to add a rep each time it comes around to get to 3x6, 3rd session in rotation will be higher reps (starting at 3x10 @ 315) and adding 10 lbs. per session. Each week will have a supplementary lift such as front squats, SLDLs or heavy 1/4 squats tossed in as well. When I would use this in the past I'd always feel good with squatting and end up about 20-30 lbs. heavier into PR territory when I'd be done. Goal now is to get back to 525 first in around 2 months, then it'll be focusing on heading upward!

Overhead standing lockouts from 4" above top of head -
3x3 @ 250 - not my best, because I was working them in between squat sets to conserve time since I was about 20 minutes later than I'd hoped.

Went to do SLDLs, got in one measly set of 8 @ 275 before I heard the call to get out, got mad that I was too late but the squats still went better than I'd thought they might. Felt like I was about to puke because I was still dead from heading straight in from less than 2 minutes after completing the last set of squats and lockouts. Weight was super easy, but endurance-wise I could have used another minute or two before heading into it. Shows me I need about an hour and 15 minutes to get a good leg session in so I'm not rushed, not the crappy 52 minutes I managed to have today. Lesson learned, I am now starting over fresh and won't screw it up this time around.

Thursday will be back and chest day, if I'm not away for the weekend I hope to maybe get some event training in as well if anything is going on!

[Carl Johnson]

Ryan, have you tried Wanat's press program that he modified. Its fairly simple and has worked for just about everyone that's tried it. I'll post it for you.
Carl

[Carl Johnson]

Here is the program with the modified article to go with it. I completely plagarized Frozenkilt's stuff so don't be surprised that it sounds quite a lot like his original article.
I've modified it over time, but the basics still hold. I do one day of heavy 3-board presses, sets of 3, with the weights waved over a 4 to 8 week period. I do strict military presses following various progressions like the one outlined below, and the JV Askem "4 steps forward, 3 steps back" approach. I also do one day of speed as shown below. I don't always do the log starts and heavy singles since I've got a limited amount of training time. If I have the time, I do them.
Enjoy.
> I've trained my press a bunch of different ways.
> For the 2 years before
> I started doing strongman I switched from doing flat bench as my main
> pressing movement to doing strict military presses.
> I'm getting back to
> that now as my shoulders are finally healed up enough for it. I
> haven't done them for 2 years and my strength has kind of stagnated.
> What I'm doing now is interesting. Here are the basics:
>
> Day 1: 3 board pressing Narrow Grip
> Day 2: Military Presses
> Day 3: Dumbbell Bench press
> Day 4: Speed work and 4 board presses Narrow Grip
>
> Day 1-4 should all be done during one week.
>
> The board pressing is for tricep work because bigger triceps=bigger
> presses. And for me my triceps suck. The military presses should be
> obvious and the dumbbell benching is for a little bit of hypertrophy.
>
> Now, at the first look, it looks like a ton of pressing, but you have
> to consider that most people will do a pressing day and end up with
> 3-5 exercises in one day. This is very survivable.
>
> The Breakdown
> 3-Board Press:
> Wk1: 85%x3x6(85% of flat bench max)
> Wk2: 90%x3x5
> Wk3: 95%x2x5
> Wk4: 100%x2x4
>
> Db Bench:
> Wk1: 3 sets of 10
> Wk2: 3 sets of 12 (same weight as above)
> Wk3: 3 sets of 10 (increase weight)
> Wk4: 3 sets of 12 (same as Wk 3)
>
> Speed Log:
> Wk1: 55%x3x8
> Wk2: 60%x3x7 (+ a couple of heavy singles)
> Wk3: 65%x3x6
> Wk4: 70%x3x5 (+ a couple of heavy singles)
>
> Narrow Grip 4-board Press
> 3 sets of 5 reps at about 90-95% of what you did the 3-board press
> with on Day 1.
> 1 back off set from around 8-12 reps
>
> Military Press:
>
> Week 1:
> 60%x6, 70%x5, 80%x2x2, 85%x2
>
> Week 2:
> 65%x5, 75%x5, 85%x4x2, 90%x2
>
> Week 3:
> 70%x6, 80%x3x2, 85%x2x2, 90%x2, 95%x2
>
> Week 4:
> 65%x6, 75%x5, 85%x2x2, 90%x2
>
> Week 5:
> 70%x6, 80%x3, 90%x2, 95%x2
>
> Week 6:
> 75%x5, 85%x3, 95%x2, 100%x1, 105%x1
>
>
> I'm also adding in some log starts in the rack.
> I'll take about 90-95%
> of my max week 1 and do dip and drives with it not using my arms. And
> then add 10 pounds a week.
>
> I would also use some band tension on the speed stuff.

[JohnWietzel]

I may have to give that pressing routine a try. My press has sucked for a long time now.

Regards,

John Jr.

[JohnWietzel]

Last I heard, you were wussing out for some sort of wedding planning excuse - what happend to that one?!? :EB:

I put my pants on, that's what happened. You should give it a try for once!

-Jr.

[RyanWilson]

Carl - thanks for the pressing routine info. I'll definitely have to give that one a shot starting next week since I need something new for getting my strict press up. Been stuck at either 225 or 230 for ages and could definitely stand to get it moving again!

As for you, John, I'll give you credit when you start training regularly instead of insisting that the calling of the couch is more important than hitting the weights! NX is calling you....but are you listening?

[JohnWietzel]

As for you, John, I'll give you credit when you start training regularly instead of insisting that the calling of the couch is more important than hitting the weights! NX is calling you....but are you listening?

I'm letting you catch up so I can have some competition again.

Sucker!

Jr.

[RyanWilson]

Okay, I realized today that I have a contest in less than 2 weeks and I've barely been training lately, so I should probably get my arse in gear and start being serious for a bit! Just Ford's event in Madison for some fun (aside from the sled, nothing is very heavy), but it'll be a good motivator for me to quit screwing around with my training and get in gear!

The glorious 30 minute workout is all I had time for tonight, so I made the most of it -

Overhead pressing -
1x8 @ empty bar single-arm
1x5 strict press @ 135
1x3 strict press @ 185
1x3 push press @ 225
1x3 push press @ 255
2x8 push press @ 225
1x7 push press @ 225 - attempted 8, died out after the 7th. Even rested about 20 seconds, unracked again and tried, but the bar barely cleared the top of my head. Close to meeting a new goal, though...

6 minutes left, hit the Hammer Strength shoulder press since I can close-grip it and work my triceps more. Shoulders were already on fire, did 2x10 @ 200 lbs. which nearly killed me even though it isn't very heavy. Time was up, that was it for the day, should be doing rows and DLs tomorrow.

Haven't had my shoulders actually feel like they're on fire in a long, long time. Almost forgot how damned painful it actually can be!

[Ben Booker]

Great job Ryan,

Soundslike you got your moneys worth in only 30 minutes.

[RyanWilson]

Yeah, it wasn't bad for a mere 30 minutes, but I've got to get out of the habit of waiting for the last minute to go lift. Seriously, I'd give anything to have a place I could train at super late because I rarely feel like lifting before about 9 PM most nights, but until that day comes I'll have to learn to manage my time better.

Quick 45 minute back workout today -

1-arm rows with the E-Z curl bar (DBs stop at 120, can't let that limit me!)
1x5 @ 75
1x5 @ 125
1x3 @ 175
1x3 @ 185
1x3 @ 195
Felt good, left side got stronger by the last set, should be able to hit a few over 200 with each arm with no problem now. I'd like 225x3 with each arm in a few months, going to work at that instead of focusing on BB rows for a bit.

18" DL in the rack
1x5 @ 225
1x5 @ 315
3x8 @ 405
Just needed to get some sort of DL feel back due to a long time of neglect, can't keep finding excuses not to do them. Endurance sucks so badly that I felt like puking for about 5 minutes after the last set - I've got a long way to go to get back to speed again.

Did 2 sets of pulldowns between the last 2 DL sets, 2x10 @ 200

Wrapped up with one set of back extensions to loosen the lower back up, 20 reps at the full stack and that was it. If the lower back is good, tomorrow may be some light squat work, otherwise it'll be on Saturday.

[RyanWilson]

Back on the plan again, last weekend's contest has given me a new sense of purpose for lifting again, so I decided to test the old legs last night to see how they're holding up on squats and find where I was at for my maxes -

Warmed up first with 4 sets of various lifts with a light 135, doing 1x4 power snatches, 1x5 overhead squats, 1x5 front squats and 1x5 jerks behind the neck. Then it was into the rack to hit the real squat workout!

Front squats -
1x5 @ 225
1x2 @ 275
1x1 @ 315
These felt easier than they used to, didn't get the urge to toss the bar forward, so that was a pleasant surprise. May have been good for 20-30 lbs. more, but I still suck at front squats. Nevertheless, the fist one at 275 flew up faster than ever, and there's potential that I may actually hit 405 within a year's time as long as I don't slack on these.

Back squats, medium stance, Rehband knee supports only -
1x5 @ 225
1x3 @ 315
1x2 @ 405
1x1 @ 455
1x1 @ 475
1x1 @ 500
Had to fight for the 500 a bit, but it worked out and now I know my strength is still close to where it was before my back was reinjured in April. May have been good for 510, but probably no more than that, still down from the PR of 525 around late January but not too far off.

1/3 squats -
1x3 @ 585
1x3 @ 655
Back was getting a little tender since I haven't had much weight on my shoulders in some weeks, so I cut it short for squats at that point.

Still, found that maxes were all at where I'd hoped they'd be, now it's time to get back to getting stronger again instead of spinning my wheels as I've done for the past few months!

[Jay O'Neill]

Nice work on the Squats Ryan... lots of power there!

[RyanWilson]

Thanks, Jay!

Yesterday was event training, but I ended up screwing up my back sprain right away, so most of the time was spent drinking beer and talking. Oh well, one more week back to light training to recover, I suppose...

Farmer's deads -
1x3 @ 195 each hand (handles estimated at 15 each)
1x4 @ 195
1x1 @ 285, held for about 10 seconds just to keep them up for a bit. This was a PR since my skill with deads has been terrible for so long.
Went up fairly easy with the 285, so I figured I'd try to hit 3 with it. Well, as soon as the weight broke off the ground I felt my back scream out at me where the left side is just finishing recovery, so that was it for going heavy for the day and the farmer's deads were done for.

Did some light 260 tacky-free stone work to test the back out about 20 minutes later. Hurt to grab the stones, but once they were lapped there was no pain. Bending down or sitting low is what brings the pain on, but otherwise I barely feel anything. Did 1x3 loads, 1x4 loads, then 1x5 quick pulls to my lap and then the back was telling me "No more!" After that it was Miller Time while watching soccer with Kirk and Jan.

Probably do some light benching and light rows this Tuesday, light squats Thursday and see how the back is doing by the weekend. No DLs for 10 days or so, but after that hopefully I'll be good to go again!

[RyanWilson]

I thought that I was going to be out of lifting for at least a week or two with the back being re-injured, but today I found that I was about 75% better once I started moving around so I popped ibuprofen like it was going out of style and decided that a light day in the gym would be good. Didn't decide on it until around 9 PM so I had a short time to get some work in, but it was still a good day, much better than sitting around waiting to feel well enough to lift heavy again.

Strict overhead presses -
1x10 @ empty bar
1x10 @ 135
1x10 @ 155
1x8 @ 175
1x6 @ 155
1x6 @ 135
I'd wanted to get 10s all the way around, but that was asking a lot. I've never done more than 6 with 185, so expecting 10 with only 10 lbs. less and not much practice strict pressing lately was a bit much. The last 2 sets dropping the weight were tough because my triceps were fried - when 135 hurts by the 3rd rep, things go downhill in a hurry. Still, some higher rep stuff (for me, anyway) and work on strict pressing makes for good times.

Light shrugs next, being my most neglected lift -
3x25 @ 225
Last set I did 5s with varting grips - shoulder width, midway between shoulders and snatch grip, snatch grip and back in again. My traps suck for shrugging - they can support well enough for deadlifts and such, but I could be the worst shrugger out there, so this was a much needed kick in the arse.

Back extension machine -
3x20 @ full stack, varying the height of the back pad
Tested the waters on the back for this, didn't have an ounce of pain on any of the sets. What I found hurts is weight bearing down straight on my spine that inflames the sprain (I find I sit at an angle in my seat while driving or at work and tense my ass and abs unintentionally to ease the pain), but extensions didn't bother it a bit. If I feel better next week, maybe some high-rep GMs for 3x20 @ 225 or something of that sort will get the rehab moving well.

Cable side shrugs -
2x20 @ full stack plus 20 lbs. added on

45 minutes later I felt like a new man, pain-free and all, so I headed out and figured that a week or two of light training will be a good aid in recovery.

Might get to lift Thursday or Friday (will be busy the next few days), will do some light back and chest work when I get the chance, may do some light event stuff this weekend for log work and light stones for reps.

[RyanWilson]

The back sprain rehab continues, but I'm back to about 80-85% normal though still taking it easy for another week to ensure I don't get hurt again before I'm recovered.

Close-grip bench (hands about 16-18" apart)
1x5 @ 135
1x5 @ 225, 2 second pause each rep
1x2 @ 255
1x2 @ 265
1x2 @ 275
1x5 @ 225, 3 second pause on each rep

Front squats
1x5 @ 135
1x5 @ 225
2x2 @ 275
1x2 @ 295
1x10 @ 225

Shrugs
1x20 @ 245
3x20 @ 275

Just going to keep it light for another 10 days or so before I head back to anything that might endanger my lower back, but if I get to do some event stuff this Saturday I'll probably still do some log work and light stones up to 280. No deadlifts of any sort of back squats for another little bit, then hopefully I'll be good to go. Last time I hurt my lower back it was a month to get back to lifting, so only a few days missed this time is good news. Now to heal, start deadlifting regularly again to get my lower back stronger and make some freaking progress!

Oh yeah, went for a 45 minute run/walk after lifting, which kicked my butt hard since my endurance is crap these days. Only would run a few blocks and then walk a few more, but I'm aiming to be able to finally run a mile or two again so I can build some useful endurance. After getting slammed at my last contest because I would lose all my steam too early, I know what I need to work on, so losing a few lbs. of crud weight and having some endurance will be a good thing.

[RyanWilson]

Saturday I managed to end up doing a bit more damage to reinjure the back with...get this...empty bar good mornings to loosen up. This was already my 4th set of empty bar stuff to warm up, and I feel the twinge in the back and I'm back to the same spot I was the week before. So, 2 days of rest and today I headed to the gym for another medium-intensity rehab workout.

Strict overhead presses -
1x10 @ empty bar
1x5 @ 135
1x2 @ 205
1x2 @ 225 - never got more than one before, so this was an improvement
1x15 @ 135

Back extension machine -
1x20 @ 250
2x25 @ 300 (full stack)
2x50 @ 180 (lots of reps to keep loose, could have kept on going!)

BB shrugs -
1x10 @ 225
1x10 @ 315
1x10 @ 335
1x10 @ 365
1x5 @ 385
2x25 @ 225 w/ snatch grip

Low cable pull-throughs
2x15 @ 100

Shoulder press PR for reps with 5 lbs. less than my old 1RM was nice, lots of light lower back work to get it into shape again as well, no pain on anything.

14 days and I finally get to see an osteopath specializing in sports medicine to find out if I do actually have a herniated disc or if it isn't quite so bad, looking forward to finally knowing what the hell is wrong with my back. Until then, only light to moderate weight sets, higher reps, try to shed a few lbs. of crap weight along the way!

[RyanWilson]

Still rehabbing the back with light weights for the next week, did a quick workout yesterday evening -

Close-grip bench (hands about 15-16" apart)
1x8 @ 135
1x5 @ 225
1x5 @ 255
1x3 @ 275
1x5 @ 225 w/ 3 count pause on chest each rep

Front squats -
1x5 @ 135
1x3 @ 225
1x2 @ 275
1x1 @ 315
1xfail @ 335, still suck with these, dumped after rising about 12" from bottom. Terrible!

Back extension machine -
2x30 with full stack

Shrugs -
1x20 @ 225
3x15 @ 315 (all done wide grip from around 10" from shoulder width to snatch grip width)
1x30 @ 225, snatch grip width

Will start back squatting and doing some moderate weight rowing this week, hoping to be back to normal around a week from now and should then have the MRI to check for any major back damage. Keeping my fingers crossed for that day!

[chrisklavette]

how often do you work out?

[RyanWilson]

Chris,

I usually lift in the gym 3x per week and try to get some event training done on the weekend, even if it just a single thing such as some log work in my garage if nobody else is doing event work. Now that I'm rehabbing my back injury I'm just in the gym twice weekly since I'l taking it easy, but I'm getting better quickly and should hopefully be at full strength in a few weeks again!



For the workout log, not much to talk about in the past week other than hitting a relatively easy 235 strict overhead press after doing triples with 185,205,210 and 215, which was a nice surprise. The barrage of tricep work seems to be doing well, so hopefully this will get my push press to 300 before the end of summer. Will post training as soon as more is complete!

[RyanWilson]

Today was the 35 minute shoulder/trap rush workout, not feeling great after 2 nights of bad sleep but still had to get it in there -

Strict overhead press -
1x10 @ empty bar
1x5 @135
1x5 @ 160
1x9, 1x8 @ 185 (wanted 2x10, didn't have the steam to make it today)

BB shrugs
1x10 @ 225
1x8 @ 315
1x5 @ 365
1x5 @ 385
1x5 @ 405
1x40 @ 225 super-endurance set
I still suck with shrugs after all this time, but one day I'll finally get the hang of them and be hitting sets with 500+.

Just to goof off between the last sets of shrugs, I put 105 (2 45s + crappy 15 lb. counterweighted bar) on the smith machine for some seated presses from forehead height, trying to push for speed to toss the bar off of my hands at the top of each rep. Did 2x20 with excellent speed and push-off on each rep, last one was 1x12 before I lost steam and had to grind out the last 8 without much power. Still, something different to toss in for a random workout on a day when I didn't feel much like lifting at all.

Hope to get some squatting in tomorrow or Wednesday, finally making a re-entry to back squats now that my lower back is feeling great again. Still taking 2 more weeks before GMs and DLs, but at least I can have squats back again!

[RyanWilson]

Been nearly a month since I've updated my log, about damned time I get back on it! Things are finally picking back up as I'm now a bit more than a month into my recovery from the lower back injury - lots of press-ups and a fat 4" paper-roll cardboard tube back roller have sped up my progress, and I broke down and bought a cheap New York Barbells reverse hyper to help the rehab as well. I just set it up and only used it once - not the sturdiest piece of equipment, but anything that can help my back get stronger and stay injury-free is good news!

Today was leg day, and finally I feel like I'm coming to life again after the last back injury. Starting to get back to about 90% of where I was, hit the squats with everything I had today.

Squats, Rehband knee sleeves only
1x5 @ empty bar
1x5 @ 135
1x5 @ 225
2x3 @ 315
2,2,3,3,3,3,4 @ 425 for 20 reps total over all sets, working to get this rep scheme with 455 in around 2-3 months. I think I'd gotten to this rep scheme with about 440 or so before getting hurt, shouldn't be more than another 6 weeks before I'm back to full strength again and can start pushing ahead to hit a 550 raw squat before the end of the year.

1/3 squats (about 14" ROM)
2x8, 1x10 @ 605
First 2 sets were 3 dead stop reps at bottom on pins (release weight, re-set, force it back up) then 5 quick reps tapping the pins at bottom afterward. Last set was all just tapping the pins at bottom, no stopping else I'd have never gotten back up again. I haven't felt like puking from a leg session in ages, and oddly enough, it feels good to feel sick all over again.

Going to start deadlifting again on Thursday, just light doubles with something like 405 to get used to pulling again and test the lower back to make sure it's good to go. Ah, it feels good to be back!

[RyanWilson]

Been a terrible month for training, but I'm feeling a good new sense of purpose after all the pitfalls this spring and summer have brought. Now that injuries are pretty well healed and I don't have to travel any longer I need to devote 100% to training again, and there's no excuse not to. Going to Big Tony's to spectate really got me fired up again, so today I headed in for some overhead work to see how it would go with a good attitude.

Last week I went in, almost hit a PR in the behind the neck jerk with 295, but lost it behind and held on too long and felt my shoulders stretch back a bit more than they should have. I narrowly avoided screwing both shoulders up simultaneously, so I considered that good fortunte to not screw up again and be as cautious as ever for all overhead work from now on.

Strict standing overhead press -
2x4 @ 135
1x3 @ 185
1x2 @ 205
1x1 @ 215
1x1 @ 225
1x1 @ 235
1x1 @ 245 - PR
1x1 @ 250 - PR
The 250 put met at a 15 lb. strict press PR, and it didn't even feel like a max. Felt good for more, but rather than gamble until I lose, I called it a good day and moved on.

Shrugs -
4x15 @ 315
Just doing some medium rep stuff since I haven't done any shrugs again in a month and I still suck at them.

Standing overhead lockouts in the rack - 8" ROM
1x6 @ 275
1x6 @ 295
Shoulders felt a bit off from last week's mishap with heavy supports overhead, so I didn't want to go any higher on that one and felt it was good enough for today.

Only had 40 minutes in the gym before closing, went home and tossed in a bit of fun work to cap the night off -

EZ bar curls -
3x20 @ 85
I suck at curling big-time, but my biceps need a bit of strengthening so I may as well do a bit for them

Roman sit-ups -
3x15
My abs can support well enough, but I haven't done any sit-ups or crunches in so long that if I do 20 reps or more I cramp up afterward. Starting slow, adding 5 per week.

Kneeling (too low of a ceiling to stand) overhead EZ bar triceps extentions -
3x20 @ 85
Super easy, felt good for a lot more on every set. Haven't done them in years, but felt like doing a few sets to goof around for triceps work

Horizontal bodyweight back extentions -
3x20
Back feels better, no aches any longer, going to keep rehabbing twice weekly and will start with DLs again next week for the first time in ages.

Despite lots of stress and lack of lifting bodyweight is hanging in at 275 even, which seems to be my level that I stay at pretty well all the time. Looking to finally crack the 280 mark this winter and move up a bit, and now I've got the drive to do it!

[chrisklavette]

Good to see you back. Great PR!

[RyanWilson]

Thanks, Chris!

Forgot to post workout stuff this week - had a mediocre goof-off back day doing 1-arm EZ bar rows up to sets of 5 @ 165, some Hammer Strength pulldowns and something else I can't even remember, just to get in the 35 minutes I had before closing time.

Two days ago, did shoulders again, hit a PR in strict overhead press reps -
2x8 @ 95
1x5 @ 135
1x3 @ 185
1x3 @ 205
2x4 @ 225 - never got more than 3 before, getting one more rep on is nice
1x19 @ 135 - still trying to hit a damned 20 rep set @ 135 to wrap up a workout, can never, ever get more than 18 or 19 before my shoulders and triceps are fried and the bar won't move an inch! One of these days it'll happen...

Hurt super-bad after that one, did 2 light sets on the Hammer Strength shoulder press thing for a cooldown and that was all.

Should get in for some squatting tomorrow, then comes the fun stuff....

To take a new turn in training and get motivated, I signed up for 50 training sessions at NX Level, a place nearby that does a lot of sports performance work. I figure, my training has been getting pretty stale and I need to get to trying some new programs and have better motivation, so I figured on giving it a shot. The head trainer is Brad Arnett, who I've heard some is freakishly strong and apparently really knows his stuff, and I guess he and owner Joe Panos are the ones that helped Mark Phillipi get going on his own training facility, so they've got some credibility behind them. Oh yeah, the mighty Kirk Remer is working there now as well, so at least there's someone interested in strongman that's working behind the scenes, too. Apparently I've got a month or so of increasing workload capacity/fat loss atuff coming up first while they work out some imbalances to help my lower back issues, then in around 2-3 months I'll be working the events more again after I do some rebuilding to put myself in a better physical state. There's no question my endurance is crap and I could drop an easy 25 lbs. without it being a bad thing, so I'm putting my trust in them to get me going so I can start entering a good deal of contests in 2007 and not just spend the summer watching like I did for most of this year. We'll see what happens, and I'll post what they put me through as the weeks go on!

[chrisklavette]

1x19 @ 135? Your shoulders must have had a burn like shrapnel in the arm.

This place is in Milwaukee? Sounds pretty sweet

[RyanWilson]

Chris - yeah, the shoulders are on fire after that one. I don't know why, but at either 18 or 19 I always reach complete muscular failure for making the last rep or two strict. I could push-press it just to say I hit 20, but that wouldn't be rewarding, so I'll continue to try every few weeks. The place I'll be training at is pretty nice - their primary client base is the teenage crowd looking for increased athletic performance, but they've got the skills to help me all around particularly with fixing my weak spots and making it so I can finally deadlift strong again down the road, which I'm really looking forward to.

Did a quick maintenance day today, didn't go all that well since I took a 3 mile power walk just an hour before training. I haven't walked for crap in over a month, so I should have realized that it was pretty well going to screw up my lifting, but too late now.

Close grip bench, hands about 16"-18" apart -
1x10 @ 135
1x5 @ 185
1x5 w/ 2 second pause @ 225
1x2 w/ 2 second pause @ 245
1x2 touch and go @ 265
Was planning on going for 3 doubles @ 275 just to get some done, but I felt my left shoulder twinge a bit for no particular reason and decided that going heavy wasn't in the cards for me today. I don't have any shoulder injuries but I've had this happen once before - took a few days and disappeared altogether, so a few days layoff from any pressing is in order.
Did 1x25 @ 135 to hit one fast high-rep set and that was it for benching.

Shrugs -
1x10 @ 135
1x10 @ 225
1x10 @ 315
3x15 @ 365
1x30 @ 225

Wanted to squat, but I was so fried from the long walk that my legs would have nothing of it. Also, I think I've destroyed the stability of my regular lifting shoes (didn't have my good squatting shoes with me) as even with 225 warming up I felt my left ankle start to roll out and my right one start to roll in - no good support left in these things. So, I did a few triples of light jump squats with 135 and that was it for leg work.

Not wanting to leave just yet, I tossed some light weight on the bar in the squat rack and did some yoke-style walks around just for fun. Did 1 minute of fast walking back and forth with 225 and 315, felt light and was quick with both sets. Dropped to 135, pressed it overhead, and did a minute walk back and forth supporting it fixed overhead. Shoulders were on fire just from the supporting factor - I haven't done these in around 2 years and forgot how much they hurt at first, so that was it and I was done.

2 days until my first session at NX Level where they'll work on my conditioning, I'm sure they'll kick my ass from making me do a crapload of endurance work just so they can laugh while I puke. Fun!

[RyanWilson]

Okay, first session at NX today, and as I told Kirk Remer I was going to post, I have but one statement regarding my session -

I got f**ked.

Seriously, I knew my conditioning sucked hard, but nothing brings it out like 60 minutes of constant activity doing shit you're not used to, even with ultra-light weight. Between the weird-ass streches, complexes, DB squat combos, rope chops, rotator extensions, curl/cleans and everything else, I've never had a workout where I swore I was going to die so many times over and over. Almost lost my meager breakfast more than once, felt like passing out every 5 minutes after we were halfway done, and my quads were cramping so badly that I was walking like I had double leg casts on. One conditioning session down, about 7 more to go, unless they think I need more, in which case I'm going to drown myself in their toilet rather than face more of this stuff.

Anyway, it'll do me lots of good. So, the next month is minimal "lifting" in the conventional sense since I don't think I'll have much urge to do any off-the-schedule training for a bit, but I'll probably do a lot of walking and maybe some hill sprints and stuff so that my sessions won't kick my ass so badly due to crappy endurance. We'll see how Thursday goes soon enough!

[RyanWilson]

Day two of conditioning, still made me feel like I was going to die but nowhere near as badly as last time.

Lots of stretching and stuff, followed by some O-lift complexes (even 55 lbs. total gets tiring after 6 lifts that flow into each other with no rest!), rope chops, wall lunges, db benching with half and full reps alternating, 2-up 1-down leg curls, reverse hypers, cable shoulder work and other stuff I've already forgotten. My only moment of true glory was when my training partner got sick and had to run and puke from overexertion shortly after he was scolding me for not being able to keep up as well as he was. While he was gone I wrapped up my last sets and got to watch as he wobbled around pale as a ghost and couldn't finish in the end. Victory!

Yesterday, did some pinch grip work after a few months' layoff, sucked with my Blobs and had to work hard to get the 42.5 with each hand, but could still get a pair of wide 35 lb. plates pinched for 8 second holds without a problem. I wrapped the pinch grip work off by pinching the top a mini-keg of Bell's Oberon out of the fridge over to the counter, then made sure to work my grip more by pinching it off the counter while I'd tap it with the other hand for 3 singles @ 10-15 second holds as I'll refer to it. Grip work is both fun and functional!

On a side note, I've had some weird crap with my left eye having a grey patch in part of my vision, found out yesterday that I've got a broken blood vessel and may need to get that damned thing taken care of. Doc said it may be lifting related from straining and holding my breath at the wrong time, which is the better option since that will heal itself over a month or so. If it happened out of nowhere, it means I'll be getting a laser to the eye soon to fix it, which I'm not looking forward to. I'll know for sure next week.

Should be training events with Kirk Remer this weekend, which will be nice because I can sit my ass down for more than 10 seconds between sets without being told to hustle it back to lifting again.

[JohnWietzel]

I love when you refer to me as "training partner". You failed to mention you puked during the first session! Sucker! I'll show you yet!

Aren't you happy you joined NX?

Always loving,

John "Training Partner" Wietzel

[RyanWilson]

I always forget you're on this board as well, so "training partner" seems wholly appropriate. I'll call Kirk by name, but not you!

Yeah, you were in sorry shape. I got my 2nd wind, and you went down for the count. Sucker!

[JohnWietzel]

Yes, I didn't have a chance to eat before the training session so I knew it was going to get pretty bad at the halfway point. I'm sure it will happen again. Last time I went through this work capacity training I puked on five separate occassions. I even puked on a "benching" day. I'm a champion of low endurance inducing vomiting.

[RyanWilson]

You did better this time, though - you only looked like you were going to puke, but you kept it down the whole time. Good work!

Screwed around this weekend, did some light DLs to test the back with no more than 365x5, felt good, so I'm going to edge up slowly over the next month once per week to get it over 500 again soon enough. Played with a tacky-free 250 stone, the first stone I've touched in months, felt like I had to learn all over again. Just did a few picks, loads and front squats with it to get a feel for it again, in 3 weeks once all the chaos I'm dealing with slows down I'll be hitting events hard on weekends as it used to be.

Today was back at NX doing some conditioning work. Similar to last Tuesday's training including clean complexes, rope chops, DB half/full squats, pull-ups, single-leg DB squats with front foot on a box, rope face pulls, DB hammer curls to clean, rear delt work and some sit-ups while raising a plate overhead that caused me to cramp up terribly. That was it for today - might do some rowing and overhead work on Sunday after Thursday's session and that'll be it for the week.

Looking forward to getting some good heavy training in again in a month or two, feels weird to be going so light but at least I'm going to stop gasping for air after climbing 3 flights of stairs when it's through. Woo hoo!

[RyanWilson]

Today was a series of endurance-crushers after about 10 minutes of stretching and warming up, including snatch grip complexes (deadlift, shrug, muscle snatch, back squat, overhead press, overhead squat), Rope chops, DB benching alternating half reps followed by full reps, some ultra-painful calf stretching on the leg press, leaning cable side raises, double leg up / single leg down lying leg curls, seated good mornings, and some sort of crazy sled exercise that I'd never seen before. Basically, there's a rope with a handle on each side of the sled (maybe 6 feet out in front), you stand between, get the handles to shoulder height, press forward to move the sled, walk until you're at the starting position and repeat until you've covered about 100 feet. First run wasn't so tough, the 2nd one my shoulders were fried at the end and I had to pause before the last 2 attempts. Felt good afterward, though, so I think my conditioning is coming along better than I'd expected. Hopefully another 2-3 weeks and I'll start getting to some standard training again!

[RyanWilson]

Did some off-program training for 30 minutes today, just some moderate shoulder and back work since I'll be back to conditioning at NX tomorrow morning.

Overhead strict press -
2x5 @ 135
1x3 @ 185
1x3 @ 205
1x2 @ 225
1x1 @ 235 (felt heavy, feeling a bit weaker right now)
1x5 push press @ 225

DB Row -
1x8 each arm @ 110
2x15 each arm @ 120

Hit one quick set of 10 each with a light 90 each arm on the Hammer low row as they were kicking me out and that was all.

Ass whooping coming tomorrow, will list it after I'm done!

[RyanWilson]

Okay, training at NX is finally taking a turn toward adding a bit of weight and having some more "normal" lifts thrown in, so I don't feel like I'm doing a purely weighted aerobic workout. Not that the past workouts for the previous 3 weeks didn't kick my ass, but change is good and I feel like things are getting closer to normal again. Wrapped up the first 3 week program last week, goofed around with some lifts in the rain this weekend at a bachelor party as well. Overhead pressed a light 130ish stone a ton of times, did a 285 lb. per hand farmer's hold with wet handles to equal my pre-injury PR, tossed a 28 lb. weight for height and distance dozens of times and dorked around with some zercher squats and power snatches as well. A nice diversion to the 2-day drinkfest that it was intended for, that's for sure.

Today at NX was lots of warm-ups, followed by snatch complexes (snatch pull to shrug, hang power snatch, drop into a GM, then into a drop snatch and overhead squat up). Only 3 reps per set of complexes, but they felt good and they went more smoothly than I'd originally expected with keeping good form throughout.

I get a bit hazy after the complexes, but there were more rope chops (as always!), some power snatch doubles, snatch pulls to shrug, front squats, glute/ham extensions, 3" thick handle pull-ups, cable shoulder side raises, and finally some wacky DB reverse lunge to step-up things that thoroughly killed me (kept breathing wrong due to lack of coordination, felt like I was going to die most of the time!)

Was a good session, felt like puking afterward, definitely looking forward to transitioning over to eventually getting back to some solid power stuff down the road in a month or so. Hoping to get them to keep some implements at the facility so I can at least train log and some other things there once weekly come winter (Kirk Remer's basement ceiling height doesn't make for good overhead work for me), but if that doesn't work, I hope that I'll finally have my businesses relocated in mid November as planned and I'll be dedicating some of my warehouse space to creating a lifting area. If that happens, there'll be a new Milwaukee area spot to lift and do event work, so I'm keeping my fingers crossed that it's going to pull through soon enough!

Back to NX on Thursday, we'll see how the opposing day of the week goes and what they've got in store for me then.

[RyanWilson]

Back at NX today, got to see how the alternate day workout matches up.

Stretching and warm-ups for 10 minutes first, then clean complexes come next. Clean pull to shrug, hang clean, press, drop into a front squat and lower the weight simultaneously to a racked position at you hit bottom. Not heavy, just 3 circuits, but the damned lowering during front squatting threw me off and I had some ugly racks on it. Oh well, need to adapt to it I guess.

Now that I think of it, I can barely remember parts of the workout (was feeling sick before I went in, stomach wasn't doing so hot), but I know that there were some glute/ham raises, some DB overhead pressing while leaning against a stability ball in a 1/2 to 3/4 squat position, more pulls from the floor to shrug, power cleans, some crazy-ass slide board hamstring curls that nearly killed me (it'd take too long to explain those damned things), and a few other things thrown in along the way. When I feel good I can remember the workout, but on days when I feel kind of crappy my memory doesn't work so well.

Still, a good day, may hit some extracurricular lifting tomorrow to do some BB overhead presses and rowing, hope to make it to Kirk Remer's place for some event stuff on Saturday if I don't get tied into anything that'll ruin my day off.

[RyanWilson]

Goofed around a bit with lifting yesterday, nothing too serious. Just a light workout for 30 minutes doing the following -

- overhead strict press 5x6 @ 185 (didn't feel strong, so I kept it light) straight into 5x6 hang position high pulls @ 275, short 90 second rest between sets

- 3x12 face pulls @ 120ish on the weight stack straight to 3x8 low row machine single arm @ 100 per arm

Went home, hit the reverse hyper for a few light sets doing 2x20 w/no added weight, 2x15 @ 20 lbs, 1x25 w/no added weight.

Wrapped up with a 20 minute walk just before it started raining, resting today, back to NX for more conditioning tomorrow!

[RyanWilson]

NX training yesterday, see last week Tuesday's workout for a near exact listing of what happened, except this time I was freaking winded from the start and had questioned my ability to make it. I did, but with about 10 minutes more rest over the course of around 75 minutes, which was shameful. Better next time!

Changed Thursday's workout schedule to Friday for NX, so today I hit the gym for some random work just to have fun and do some lower back focus -

Started off with the intention of doing some overhead work first, but I decided that due to time constraints I'd cut it short. Started first with strict presses of 2x5 @ 135, 1x3 @ 185, 1x3 @ 205 and a set of push presses for 8 @ 225, but I just wasn't feeling it today and wanted to move on to the lower back work so I stopped there.

Started with Zercher lifts from about 8" above a full bottom position (where elbows would touch the tops of my thighs). Wider stance to simulate standing over a stone - did 1x8 @ 225, 1x8 @ 275, 1x8 @ 315, 2x8 @ 335. Best ever was a single at 545 about 2 years back, I'd like to hit that mark again in a few months after getting the back rehabbed, but in the meantime I'll just be working sets of 8-12 to keep things light for a couple months to get my groove again and prevent myself from getting hurt.

Next, did some wide almost-snatch grip shrugs for 3x20 @ 315. Nothing too heavy, just some volume for reps. After each set I'd run over and superset with a set of 12 rope pulley face pulls @ 95 lbs.

Time was up after that (only had 45 minutes until closing), headed home to the basement and hit the reverse hyper for a few sets - 1x20 @ bodyweight, 1x15 @ 20 lbs., 2x12 @ 50 lbs., 1x25 @ 20 lbs. followed immediately by 1x10 @ bodyweight.

Lower back is feeling good and getting stronger again, aiming to start tossing in some moderate deadlifting in a few weeks on my non-conditioning lifting day, because if I'm going to compete in 2007 I need to have a deadlift that doesn't suck like it does now. That's what I get for neglecting to do DLs for a year and then screwing up my back 4 times the following year. Terrible.

Let this be the start of the comeback!

[RyanWilson]

NX training again today, much better than on Tuesday! Same workout as from a week ago, but added some farmer's walks in at the end just for fun when we were already brutalized. Just some light 190ish per hand runs, 2 for about 75 feet, the 3rd for 150 feet with a turn halfway. Kept speed good on the last 2 sets (did a slow walk on the first one since I haven't done farmers in months), but screwed up on the turn from trying to swing around too fast on the last set and introduced the T hold run with one implement at my side and the other running horizontallyin front of me as if I were holding a barbell in front. Very silly, but I recovered about 20 feet into the run back and still made decent time despite my screw-up. Back is feeling good with a weight this light, hopefully I'll be blazing with close to 300 by year's end once the conditioning and back rehab has had a little more time to settle in.

Should get some lifting in this weekend, then back to NX on Tuesday!

[Nicolette L.]

How are your workouts going? Up to 300?

[RyanWilson]

Unfortunately, training this past month was terrible. Double duty at work, one week after another of excessive stress, barely ate more than 1500 calories/day, lifted twice at most during that time. However, things are getting to a better state, and I'm putting lifting in my #1 slot of things to focus on in my free time (which isn't much, but better than it was for all of October!) I don't have my back injury stopping me any longer so that's no longer a reason not to train hard again, so barring any disasters I hope to finally make progress and not be weaker than I was exactly a year ago when things were going so well for training.

Hit the gym for a quick 35 minute workout today -

Started with some strict overhead pressing to see where I stand after the layoff -
1x15 @ 55
1x5 @ 135
1x5 @ 185
3x5 @ 205
Had to fight a bit on the last 2 sets for the last rep, so I'm definitely down in strength but it'll come back soon enough.

BB shrugs -
1x10 @ 225
1x20 @ 315
1x20 @ 335
1x20 @ 365
All sets felt good, which was nice.

Hammer Strength shoulder press -
2x10 ballistic press @ 45 each arm (press as fast as possible, toss handle out of hand about 6-8" in air, catch and press again)

Smith machine overhead shrugs -
1x20 @ 225
1x20 @ 275

Did some grip work at home afterward for the first time in ages:

25 lb. plate pinch - passed from hand to hand, did shrugs with each for 1 minute total before setting plates down (did about 5 sets of 5 with each hand)

Pulled out the 35 lb. small blob, did some pinch lifts with it to warm up, did about 4 lifts w/ each hand up to 10 second holds

42.5 lb. blob was next, made some good lifts to lockout right handed with one that was about a 6 second hold, left hand missed the lockout every time, need to bring that side back up.

45 lb. blob - broke it off the ground about 2" with the right, no hope left handed (yet!)

50 lb. blob, did some 2-hands-up, 1-hand-down negatives with each hand, didn't have much left in the tank to slow it down on the negative, though.

Back to the 35 lb. blob, squatted down, did alternating low (16-18") lifts to knee height, would set it down, change hands and go back again with no break. 2 sets of 10 lifts with each hand and that was all I had left.

Going back to do legs and lower back work tomorrow. May have to reintroduce the do-or-die squat session to get the feeling back, 25-30 reps total @ 405 no matter how long it takes and done however many in a set I can manage. We'll see what the day brings...

[RyanWilson]

Leg day today, a slap in the face for being so lax on squatting for the past few months.

Warmed up with some light front squats @ 135 and a few triples for power snatches at the same weight. Headed over to the rack for some back squats afterward:
1x3 @ 225 w/ 5 second bottom pause to stretch out
1x5 @ 335
2x3 @ 405 - kicked my ass hard, just not used to squatting after the layoff
Wrapped up with 1 last rep @ 405 - went down to parallel, set the weight on the pins, re-set and came up from the dead stop. Used to be easy at that weight, took about 5 seconds to get up this time. The only way I'll start squatting over 500 again is to beat myself back into shape, so let this be the start of it.

Did some terrible close-grip benching between squat sets -
1x5 @ 185
1x5 @ 225
2x3 @ 245
Felt super-weak, down about 30-40 lbs. from last year, gotta make back up for lost time and get my ass moving again to exceed my old numbers pre-injury and slack-off time.
1x20 @ 135

GMs in the rack were last, not quite to parallel (one pin setting above parallel by about 3" in the weird rack I was using)
1x20 @ 225
Just one set to wrap things up, then time to head home.

Came home, did some reverse hypers in the basement for a last minute beating -
1x20 w/ no added weight
5x10 @ 50 lbs.
Finally tightened down the bearings more on the crappy TDS reverse hyper I have, only to find that it made things worse as it would torque to one side and tweak the swing arm pin in the bearing every set. Rather than make a bad machine worse, I loosened the screws up to where the pins can shift around again and no problems, except that I occasionally have to push the pins back through the bearings in the swing arm to keep them from popping too far out after a set. Definitely the last TDS piece of crap I ever buy in this lifetime, unless I get amnesia and forget just how badly their stuff can suck. In that case, someone please steal my wallet because I'd be better off buying a box of rocks than another rickety chunk of steel from them. Bleah.

Maybe some grip work tomorrow, then training at NX again on Tuesday, should hopefully be on some sort of post-conditioning program soon for normal lifting while I'm there.

[RyanWilson]

Trained at NX under the watchful eye of Kirk today, not too bad for most of it. Clean complexes, power cleans, rope chops, benching (terrible, terrible benching!), light 1-arm DB presses, glute-ham raises, and some other stuff I've already forgotten. After normal training was done I gave a shot at flipping the facility's new tire (estimated somewhere in the 1000 lb. range - that thing is massive!) My crappy technique with larger tires only allowed me to get it to waist height, but I couldn't figure out how to get it moving once I had it to my hip. Probably didn't help that I'm a wuss strength-wise, but sooner or later that thing will get turned over completely. Never flipped one over 600ish before, so there's some learning to be done on how to handle the big ones. Afterward, pulled out the yoke and got re-acquainted with it after not touching one since spring. Warmed up with some light runs of 320, then put it to 500 to test the waters and went with it about 6 times if I remember correctly (45 feet twice, 60 feet twice, 75 feet once and 75 feet with a long turn around for the final set). Felt good for more, but since I'm horribly detrained with the yoke I'm just going to boost it around 50 lbs. each time until I'm getting up there. Most I've done before is something like 675 for 50 feet, but that'll come back soon enough.

If I'm recovered tomorrow there'll be some upper back work and overhead pressing as well. Otherwise, back to NX on Thursday for the next training session!

[RyanWilson]

2 days' worth of training here -

Thursday was NX training again, routine switched around and I'm doing less stuff with more volume - today was primarily olympic stuff and front squats. Don't remember everything, but there were a lot of sets of snatches (first attempts at full squat snatch, not very good so far even with a mere 88 lbs.), power snatches and some other stuff that I've already forgotten. Front squats were light because my form is terrible and I need it hammered home as to how not to lean forward - just 3s and 4s primarily with nothing over 205, did something around 8 or sets total including warm-ups. Throw in some glute/ham raises, preacher curls (I'm assuming that Kirk threw them in for some biceps work for tire flips and such), and a bit more and that was about it. Decent day, need to work on form a lot for the stuff I'm doing, but that's fine - it'll come soon enough.

Napped through the time of training at Kirk's place today for events which sucked, had to go to Ballys and get some lifting in for the day.

Overhead presses -
1x20 empty bar
1x5 @ 135
1x3 @ 185
1x2 @ 205 (all strict presses up to here)
1x3 @ 225 (push from here on out)
1x1 @ 245
1x1 @ 265
1x0 @ 275 - failed on what used to be an easy weight, but then again, I've slacked on push presses for the past few months and don't feel comfortable with heavier weight overhead just yet.
1x7 @ 225 for punishment
1x12 @ 135, alternating strict presses from front to behind the neck

DB rows -
1x10 each arm @ 120
Had to load the EZ curl bar since DBs stop at 120, did 1x8 @ 150 each arm and 1x4 @ 175 each arm, but grip was sucking it at the end. Why can't a gym here have DBs over 120 so I'm not stuck holding on to a thick un-knurled EZ bar for this stuff?

Seated 1-arm DB press -
1x10 each arm @ 70
1x10 each arm @ 80
1x5 each arm @ 90 - had to lean a bit for the last 2 reps on each one, so a bit of a side press there

1-arm seated cable row -
1x10 each arm @ 120
1x10 each arm @ 132

Ballistic shoulder press on Hammer Strength machine, tossing handle 2-5" out of my hand at the top of each press -
1x10 each arm @ 45
1x8 each arm @ 55
1x10 each arm @ 35

Should get some squatting and lower back stuff in tomorrow, back to NX next week. I'm thinking of looking up the Gillingham DL routine as that's the weak link that I need to work on again, so perhaps after this week I'll give it a shot and see what happens!

[RyanWilson]

Squats today!

Started with front squats -
1x6 @ 135
1x3 @ 185
1x3 @ 225
1x2 @ 275
1x2 @ 295
1x1 @ 315, felt good for about 10-20 lb. more
Felt good, the training at NX is getting me to stay upright better and not dump forward as often as I used to, so we'll see if I can hit 350 by year's end.

Back squats - chose to do the 20-reps-total-or-die-trying day to beat myself back up, didn't fare all that badly. Did 405 in doubles and triples to hit 20 reps on the nose in 7 sets total, a few more workouts like that and I'll be back in my groove. Of course, I blew the ass out of my shorts on the first set (shoulda stuck with track pants...) so I did almost the entire workout with my boxers sticking out the back of the missing ass cheek on the shorts. My last good pair that I had and now they're gone...

Did some close-grip benching again since my abilities have fallen off greatly from neglect (not that I was ever good with it, but not this bad!) Just did 5x5 @ 225 between some of the squat sets for good measure.

Headed down into the basement later on after I got back, did a few more things -

Reverse hypers - 55 lbs. for 4x10, 20 lbs. for 2x20
Roman sit-ups - 3x25
Pinch grip work - warmed up a bit, worked up to making a good lift with both hands with 35s and added weight for 82.5 lbs. total. Some good work this winter and I think that pinching a pair of 45s will happen soon enough, so I need to stay on track with this.

Maybe some walking for cardio tomorrow, NX training on Tuesday!

[RyanWilson]

Trained at NX again today, decent workout for sure. Less olympic lifting now, finally getting to where I'm doing more prep work for standard lifts and I'll be getting more event work in as well, too. Today was a few sets of clean complexes done light, glute/ham raises, overhead lockouts from low forehead height (only around 8" from being racked at shoulders, very low), pull-ups, flat BB benching and palms-in DB incline, and I know there's something else in there I'm forgetting as well. Still not feeling particularly strong, but it'll come back soon enough in time.

NX again tomorrow, doing some rack pulls, event work and other stuff.

[RyanWilson]

NX again today, program has changed a bit so now it's focused less on olympic stuff and more toward general lifts and soon will incorporate more event training. Everything went well today, but the lower back started to give out a bit on rack pulls from bottom of kneecap height - nothing even heavy, but I haven't DL'ed anything in ages and my lower back is still weak as hell. Give me a few weeks with lower weight and higher reps and that'll take care of it! Other than the rack pulls, today had a lot of glute-ham raises both weighted with holding a 25 lb. plate and bodyweight, squats just working to 345 for some doubles so Kirk could keep a check on my form, some ab work and that was pretty much it. Looking forward to building some strength back and I'm heading to Kirk's for some event stuff this weekend since I failed the last 2 weeks I'd hoped to get there. It'll happen this time - I need lots of stone work and work on some farmer's picks to get the lower back in shape again, so I'll take care of it soon enough!

[RyanWilson]

Hit some quick shoulder and trap work yesterday -

Strict presses -
2x5 @ 135
1x3 @ 185
1x3 @ 205
1x2 @ 225
1x1 @ 225, failed on 2nd rep.
Bad night's sleep, tense week, not eating much took its toll today. So, punishment time came next with 5x10 @ 135 just to make sure I got them all in. 3 sets in front, one set in back, and one set alternating front to back between lockouts.

Medium-wide grip shrugs -
1x10 @ 225
1x10 @ 315
1x8 @ 385
1x8 @ 435
1x3 @ 485 (I suck when it starts to get heavy with shrugs...)
1x30 @ 315

Saw on the way out that the crappy squat, calf raise machine has side handles next to the shoulder pads, decided to try to use it like a viking press with the 160 that was sitting on it at that time. Did 1x20 just to test it, wasn't too bad but due to the angle the weight lessens at the top by a considerable amount. Felt like 130 off the start and only about 90-100 lbs. at the top, but still kind of fun to goof off with and perhaps I'll try it heavier some time again if I remember it.

Today, back work -

BB Rows -
1x10 @ 135
1x8 @ 225
1x5 @ 275
1x5 @ 285
1x5 @ 295
1x10 @ 225, done as perfect form with no upper body movement and parallel to the ground. Rows are getting better again, back is feeling good, let this be the start of finally making some freakin' progress again.

Hise shrugs in the rack -
1x8 @ 315
1x8 @ 405
1x8 @ 495
1x8 @ 585

Bottom-up 1/3 squat (12-14" ROM) to 5 second hold (practice for a low yoke setup)
1 x 585
1 x 675
1 x 765 - took me 2 tries as the first one I was too far back, knee wasn't happy with it even though it went up fairly easily, enough of those for today instead of going to 815 as I'd hoped to hit.

Alternated pulldowns with face pull sets with about 30 seconds between them -
Pulldowns with very wide grip - 2x8 @ 190
Face Pulls from 1/3 squat stance - 2x12 @ 108

Wrapped up with GMs to parallel -
1x10 @ 225
1x10 @ 275
1x2 @ 300 - wanted 10, but knee was a bit tender after 2nd rep, called it quits a bit early to give it a few days' rest.

Saw some girls attempting to front squat and watching their terrible form almost made me go over to coach them a bit even though I'm not very good with that particular lift. But, I felt that I'd be "that guy" who uses it as a reason to try and pick up women at the gym I decided against it. The very attractive younger one was trying to show the older one proper technique and failing miserably (by older, I mean my age of early 30s) with her idea that it was correct to hold the bar about 5" in front of her shoulders, as if she had just finished a reverse curl. They both kept tipping forward and having a hell of a time losing their balance which caused me some amusement, yet not enough pity to feel like being the old letch that uses advice as a way to get his foot in the door like all the spandex and string tank top heroes that work out where I do. Oh well, hopefully they'll learn what they're doing wrong sooner or later.

All in all, feeling better about lifting again, strength is starting to come back so I'm not feeling like a super-wuss so much. Still got a ways to go to get back to early 2006 levels, but with keeping focused I expect to surpass those marks by spring. We shall see!

NX training Tuesday and Wednesday, will get some additional shoulder and back work in over the weekend providing that I can wrap up moving my businesses without hitting a hundred snags along the way.

[Kristyn Vytlacil]

Saw some girls attempting to front squat and watching their terrible form almost made me go over to coach them a bit even though I'm not very good with that particular lift. But, I felt that I'd be "that guy" who uses it as a reason to try and pick up women at the gym I decided against it. The very attractive younger one was trying to show the older one proper technique and failing miserably (by older, I mean my age of early 30s) with her idea that it was correct to hold the bar about 5" in front of her shoulders, as if she had just finished a reverse curl. They both kept tipping forward and having a hell of a time losing their balance which caused me some amusement, yet not enough pity to feel like being the old letch that uses advice as a way to get his foot in the door like all the spandex and string tank top heroes that work out where I do. Oh well, hopefully they'll learn what they're doing wrong sooner or later.

So how terrible are you going to feel if one of those spandex and string tank top heroes gets hurt b/c her form is soooooo bad? I will admit, in the past, I've been rather frustrated by people, specifically men, trying to give me lifting advice b/c their approach is all wrong. Just go ask if you can offer them some advice on their form, if they say no, walk away, if they say yes, well good. Maybe they wanted help anyway but didn't know who to ask or were too embarrassed. And if you're really trying to be a good guy and not hit on these younger ladies, then DO IT, go help them! Even if you are trying to hit on them, DO IT, b/c watching people with sh*tty form sucks, especially if there is a risk of injury. So, my vote is that next time you see these ladies trying to front squat, you offer some assistance, b/c you probably know a bit more than they do, even if it's not your area of expertise.

[RyanWilson]

Kristyn,

I suppose I should have just gone over there, but I'm not the most confident one about trying to talk to others to give advice, but if I see them again I'll force myself to do it. Lesson learned, help others when the opportunity arises.

Okay, the last week has been devoid of lifting while preparing to relocate our business, and it's been pure hell. Last week was a 3-day stretch of 14-15 hour days of loading and unloading things and driving across town and back, plus I've been eating one good meal per day and have only been getting in around 1800 cal/day, but we're up and running again so I can finally get back in the gym as normal.

Did some overhead work and shrugs today for a quick workout just to see how weak I felt (and boy, did I feel bad!)

Strict overhead presses -
1x6 @ 135
1x6 @ 135, alternating front to back with reps
1x5 @ 185
5x3 @ 205
Didn't feel good on any sets, but spending 2.5 hours shovelling the other day has still left me wiped out. Stupid snow.

BB Shrugs -
1x10 @ 225
1x10 @ 315
1x10 @ 365
1x10 @ 405
2x25 @ 315
1x50 @ 225
At least these went fairly well today.

Hit the squat machine with the side handles to do some palms-facing-in presses with it like I did when goofing around last time, found that you can load it up super-heavy and it barely adds any resistance. Did 10 reps with 360 on the thing, which felt like about 185 off the start and around 100 at the top. Put more weight on to 430, did 2x10 with that, which actually took a bit of effort, but still felt like about 200 off the start and about 120 at the top. The closest thing I can get to feeling like a log press until I take mine over to NX to get some indoor training going with it.

That was it for today's short workout, should get back to NX starting Tuesday or Wednesday if all goes well and have a normal life and lifting routine again.

[RyanWilson]

No NX training this week it seems, so I hit Ballys for a quick 50 minute session -

BB Rows -
1x8 @ 135
1x5 @ 225
1x5 @ 275
2x4 @ 315
1x10 @ 225 wide grip, slow reps

Close grip flat BB bench
1x10 @ 135
1x10 @ 225, 1-2 second pause each rep
1x2 @ 245
1x2 @ 265
1x3 @ 275 - was easy, felt good for maybe one more rep
2x20 half reps off the chest @ 135

Hammer Strength single-arm pulldowns -
2x10 @ 275 (135 each hand)

Hammer Strength low row -
2x20 @ 90 each hand

Just wanted to test the rowing and benching today, the Hammer machine stuff just for filler since I didn't feel like loading and unloading a bar during the last 10 minutes while I was in a rush. Feeling good despite still being low on sleep and high on stress, let this hopefully be the start of good training again.

Squats and overhead work coming on Thursday!

[RyanWilson]

Two workout updates for now -

Been slightly sick for the past 4 days, but not too bad. Occasionally slight chills, a bit run down, but other than that still well enough to lift and work, so here's the logs for now.

Friday was leg and overhead day.

Overhead presses -
2x5 @ 135 strict
1x3 @ 185 strict
1x3 @ 225 slight push
1x3 @ 245 push
1x2 @ 265 push
1x1 @ 275 push
Wanted to finally get 275 again after feeling way weak overhead this past few months. Didn't have to fight too much to get it, probably good for 280-285 with some work, so I'm only down 10-15 lbs. from the old max. Not too bad.

Squats -
Did some front squats up to a single @ 275 between overhead presses to warm up, then straight to back squats.
1x3 @ 315, paused 3 seconds at bottom of each rep
1x3 @ 265
1x1 @ 405
1x1 @ 435
Today was a test of squat strength, which was pathetic. 435 was a real battle, so I'm down about 90 lbs. from last year. Hooray. Gotta work that crap hard and bring it back up!
1x10 @ 315
This would have once been easy, but the last 2 reps felt like I was going to die. Bad endurance, bad strength, bad everything. Nowhere to go but up from here.

Seated 1-arm DB press -
1x10 each arm @ 80 lbs.

No more time for that day, did the workout in 40 minutes and it was over.

Today was back day, didn't fare all that badly, despite eating all of about 400 calories for the first half of the day before lifting.

BB Row -
1x8 @ 135
1x5 @ 225
3x12 @ 250
Went as planned, could have probably made it with 10 lbs. more or added one more rep, happy that the rows are coming back up again, aiming to get 3x10 @ 275 in a month or two at most.

BB Shrugs -
1x10 @ 225
1x10 @ 315
1x10 @ 385
Wasn't feeling it today, rows winded the hell out of me, did one last set of 8 snatch grip hang pulls @ 225 to mid chest followed by 1x20 @ 315 and that was it.

Seated DB curls -
1x10 @ 50 lb DBs hammer curls
1x10 @ 50 lb DBs regular curls

Only had 35 minutes today because I screwed around at home too long, called it a day and that was that.

No idea what's coming this week - gotta leave a message at NX to get something set up, hopefully by mid-week I'll be back on track there.

[RyanWilson]

Nothing new to post for now, recent issues have kept me from having much in the way of good lifting, and I'm looking at taking a voluntary layoff for a month or a bit longer while I re-evaluate my training. Strength is way down across the board, I'm finding that I get more irritated after training (due to so many bad sessions) rather than having lifting relieve stress, and my schedule isn't going to get much better for the next few weeks with the holidays and business travel. So, rather than continue to beat myself up mentally over all this, I'll be having a bit of a break so I can figure out how the hell to be happy with training again and progress. Yeah, it sucks, but I'd rather take time off and come back with a fresh perspective than continue to train while being overstressed and on low sleep and watch my strength decline month after month. So, see y'all sometime in late January / early February - hopefully it'll be better times for me by then!

[RyanWilson]

Yeah, the intended layoff lasted all of two weeks since watching WSM 2006 over Xmas sparked me to start back lifting sooner than planned (which is just fine by me!) I'm not expecting miracles, but taking my time to keep rehabbing my lower back to get to my early 2006 levels by spring so I can get back into the swing of things and compete again by late summer. I won't be doing any implement work until at least March when I'm satisfied with my back being to normal and my strength no longer sucking too badly, so here's how it's going as of now -

Back to leg and overhead day today!

Started with alternating sets of strict overhead presses with Good Mornings, about 60 seconds rest between each set, get a drink after both are done, and repeat -

Overhead strict presses:
2x5 @ 95
1x5 @ 135
1x3 @ 185
5x2 @ 225 - PR for not crapping out sooner as I'm usually only able to get one rep after the 3rd set, if even. This felt good, next week I'll drop to 175 lbs. and do sets of 8-10 as I'm finding that alternating light and heavy weeks is doing well for me now instead of going freaking heavy all the time.

Good Mornings to about 2" above parallel in the rack:
1x5 @ 135
1x5 @ 225
1x5 @ 315
1x3 @ 365
1x3 @ 385
3x3 @ 405
1x20 @ 315
All sets went well, lower back is getting stronger again and in another month we'll see how this impacts my going back to full squats again. I'm hoping to get back above 500 again by the end of March, and if things continue to go well I don't see much problem with that. The last set of 20 GMs was a killer - did breathing reps after 15, may have been able to get 1 or 2 more but I still had to slump over the preacher curl bench for a few minutes when it was done. Oh yeah, lesson for the day is, watch your hand position when you rack the weight. I wasn't really paying much attention on the 2nd set at 405 and pinched the corner of my hand about an inch below my pinky and that wasn't fun at all - basically, I pinched a blood blister that immediately exploded, so I had to get a half dozen band-aids and cover up the damage to finish my workout. Live and learn.

After the GMs I had 5 minutes left until closing did 2 sets of lying leg curls, one with the full stack for 10 and the 2nd set for 20 with 150 lbs. (which really means nothing on a machine, I suppose). 2nd set was tough - first 12 reps were sold, then it was the old 3 breaths between each rep to cap it off. I'd rather have done some SLDLs, but time was short and it'll have to wait for next week.

A day or two of rest, then it'll be back and chest day again. It feels good to be back! I realize more now than ever that I can't blame the weights for my poor performace as of late - I get what I give, and I have to learn to separate the crap that bothers me in the rest of my life from my training otherwise I'll always have an excuse. No more of that!

[RyanWilson]

Tried to train on Tuesday, stupid tension due to a near court battle with our new business landlord had my mind in a haze so I just goofed around a bit for my back day, working up to some 1-arm EZ bar row sets of 5 at 150 lbs - nothing much, just wanted to do someting that made me feel like I wasn't moving backward. Issue is resolved (to the tune of my losing $1000 on the dumbest situation ever...) so it's back to business in the gym.

2nd week of deadlifts in the rack, the lower back is holding up well, better than expected. Nothing heavy for a month or two for any max attempts, just taking it easy and continuing the rehab (I think that the GMs for leg day are doing wonders on the back as well). So, DL just below kneecap, about 16" from what I can guess (18" is mid kneecap on me)
2x5 @ 135
1x5 @ 225
1x5 @ 315
3x10 @ 405
Lower back pumped and sore, but I could have done another few sets of 8 if I'd felt the need. Endurance is what kicked my ass most of all. Not going to push it with anything too heavy until mid to late February, now is the time to get healed.

Hise Shrugs on stupid squat/calf raise machine (lower back tired out, didn't feel like resting a bar on my shoulders much since stability would fail quickly) -
2x30 @ 720 lbs (felt like half of that due to the slight 5-10 degree angle.

Seated overhead press lockouts, about 6" ROM, no back support
1x2, 4, 3 @ 295
Nothing much, tired as hell by that time, just felt like doing a few. Noticing that on seated lockouts my right shoulder pushes back hard, so when I set the weight back on the pins it's always uneven, with the right side being about 2" behind my head. Gotta watch that - it never happens with standing presses, only when seated. Weird.

Cable machine Kelso-inspired shrugs, 2x20 at odd angles done single-arm just to crap myself out.

Tired, headed to the office for about 30 minutes, then went home and did a few random sets of Roman chair sit-ups and back extensions with a 25 lb. bar tucked behind my head (3x15 each) and that was it.

Sunday will be leg day, moving to do more GMs and some half squats for endurance, will report when done!

[Carl Johnson]

Keep it up! Hopefully I can get back to Milwaukee some time and train again with you guys.
Carl

[RyanWilson]

Hey, Carl! Good to hear from you!

Training is finally feeling good, so hopefully when you get to make it back this way (or, if I get to make it up to your neck of the woods) I'll be back to not being a super-wuss. That back injury has screwed me up for so long, but taking the time to not jump in too quickly is really helping, that's for sure. I haven't even trained at Kirk's place in ages due to the slow comeback, but next month I'll have to get back into forcing my ass over there on Saturdays again. Keep me posted if you make it back this way and we'll all have to get together and train again.

[RyanWilson]

Leg day today as planned, but forgot to do any overhead work, so I missed out on that completely. Oh well, there'll be time for that later.

Good Mornings to about 2" above true parallel -
1x10 @ 135
1x8 @ 225
1x5 @ 315
3x10 @ 370
Felt good and strong on these - wanted to go for more than 10 on the last set as I was feeling good for 12-15 on the others, but the bar slipped out of the groove twice and I spent too much time fumbling around with it and decided 10 was plenty.

1/2 squats in the rack (tapping pins or resting on pins briefly with each rep) at navel height, about 15-16" ROM or something close)
1x10 @ 405
1x5 @ 500
1x5 @ 545
1x20 @ 405
Just testing my ability to stay solid and not lean forward, all sets were great and I'll be good to push this up quickly over the next few weeks.

One set of lying leg curls for 20 @ 170 and one set of 50 reps full stack on the back extension to cool down and I was done.

Got home, had the urge to do just a bit more, so I grabbed my 2.5" thick handled DB and did 2x15 curls alternating arms @ 42.5 lbs. Between sets, grabbed the IronMind Heavy Hammer and did some wrist work with it, front and back levers and one set of side levers resting the bottom on a table top to avoid any cheating. Felt good, wrists were strong (only 7.5 lbs. on the handle, but lots of reps), and that's it!

Back and chest on Tuesday, info once it's done!

[RyanWilson]

Coming off of some sort of weird stomach flu thing that screwed with me the last 2 days, wasn't feeling all too into it for lifting but still made it out for a bit. Was supposed to be back and chest day, but opted to do some overhead stuff instead of chest since I missed it on Monday. Decided to goof on some machines instead of being serious, except for the overhead -

Hammer Strength Pulldowns (2 separate handles on machine) -
1x10 @ 90
1x10 @ 180
1x8 @ 320
1x5 @ 360 for PR on reps at that weight, took off plates and did 1x12 @ 180 immediately afterward

Overhead presses in the rack -
1x5 @ 135 strict
1x3 @ 185 strict
1x7 @ 225 push press, winded WAY too early, knew it wasn't going to be good if I couldn't make it to 10. Decided not to push it today since I'm not feeling great, dropped the weight down a bit and did 2 more sets -
1x15 @ 135 strict
1x14 @ 135, done as Bradford presses, over the head, to the back, and back over again, 7 each way

Screwed around on another pulldown machine (I must be gay :rolleyes: ) for something or other for 2x10 (can't recall the weight - does it really matter anyway?) and that was it. Short workout, 2 more days of rest then it'll be back to 16" or 18" DLs on Friday.

[RyanWilson]

Rack DL day on Friday, didn't go as well as planned -

Was in a rush and dove in a bit quickly, headed straight for the 18" DLs (mid kneecap height) in the rack -
1x10 @ 135
1x10 @ 225
1x5 @ 315
1x5 @ 405
1x3 @ 495
2x2 @ 545
1x12 @ 405
Felt a bit of a twinge on the 2nd set of doubles with 545 - not in the lower back (which was good), but just a few inches to the right of mid-center on my upper back, so I have a minor pull that'll be irritating me for another day or two (2 days in and it's 80% better already). After that, I decided to call it a day and headed out - I'd wanted to get 4-5 sets of doubles with 545, but it wasn't meant to be just yet.

Should do some leg training tomorrow, not sure what it'll be but I'll post when it's done!

[RyanWilson]

Middle back strain kept me out of the gym for a few days, but as has happened before, I go to lift when it is subsiding and it magically disappears completely. Weird stuff.

Decided to do some squats today for the first time in a little over a month (after the previous disappointing squat trials of December), and it was much better since focusing more on GMs and leaving the standard squat behind for a bit.

1x10 @ empty bar
1x5 @ 225, 3 second stretched pause at bottom each rep
1x3 @ 315, 2 second pause at bottom
5x1 @ 405
2x1 @ 425
2x1 @ 445
1x1 @ 465, fought a bit but I was getting worn out

Just wanted to test the waters, and the assistance work is helping quite a bit. Still not back over 500 yet, but give me another month or two and it's on. Much better than when I was buried by 455 last time I squatted, which made me want to cry into my knee sleeves.

Did 1 set of 2/3 squats (about 9" above parallel at bottom pin height) for a double with 500, and that was it.

Just testing the waters today, and if I hadn't had a sore and stressful last week it may have been even better, but I'll take what I can get. I'll be leaving the squats behind for another month to do GMs and some 1/2 squats, then it's back to business and I'll work to get to at least 485 or so again by that time.

Back and shoulder day Friday, will report when it's done!

[RyanWilson]

Shoulders and light back work today -

Standing strict overhead presses -
1x20 @ empty bar
1x5 @ 135
1x3 @ 185
3x6 @ 205
1x3 @ 225
Felt good, normally before 3x6 @ 205 would have been tougher, gotta start working those strict presses harder again after a bit of a layoff on them.

BB Shrugs -
1x10 @ 225
1x20 @ 315
2x10 @ 405
1x30 @ 315 (10, 3 breaths to rest, 10, 3 breaths, 10 more to finish)
Still suck at shrugs, but I haven't done any in a month so this is my re-intro to them, I suppose.

Goofed with some pulldowns, a few sets with nothing over 210 to avoid screwing up that tender spot in my back (which is now 95% better). Did some Hammer Strength single-arm rows afterward up to an easy 10 reps with 160 per arm, back held up fine, will start with BB or heavy DB rows again next week since the back is good enough.

Wrapped up with some overhead Smith machine shrugs, working up to 20 rep sets @ 280 (not including crappy counterbalanced bar), then did 3x40 reps @ 180 just for the hell of it.

Felt decent, back injury almost gone in a weeks' time, will be back to some rack DLs again on Sunday!

[RyanWilson]

A few days off due to bad schedule and an even worse hangover (the 2-day kind, enough to make you realize how foolish it is to take too much advantage of an open bar...) but back in for lifting today for a quick workout.

16" deadlifts in the rack (bottom of kneecap height)
1x10 @ 135
1x10 @ 225
1x5 @ 315
3x10 @ 425
Felt good, just an exercise in endurance since I'm still working to re-develop my DL and won't do any pulling off of the floor until March when the lower back is tough enough again.

That was it - 20 minutes, went back to work, goofed with some push-ups until I hit 250 total over an hour (kept forgetting to do my sets!) and that's it for today. Might get one last workout on Thursday afternoon before I leave for Vegas for work that evening (I get to spend 2 full days looking at shoes - hooray!) and that'll be it until next Monday or Tuesday. Will try to get a leg workout in before I leave, otherwise, it's time for a weeklong layoff until I return!

[RyanWilson]

Never got to train before heading to Vegas, was always too late getting back to the hotel to use the gym there to goof around, so being as it was my first day back today I figured I'd get some lifting in. Felt weak as hell from lack of sleep and eating terribly (why the hell is Vegas the worst place for a vegan to eat with so many freaking people there?!?), so I opted to do an easier workout -

16" DLs in the rack -
1x8 @ 135
1x8 @ 225
1x8 @ 315
1x5 @ 405
5x3 @ 475
Back felt okay, but I didn't want to go remotely heavy today since everything just felt off. Wanted originally to go for sets of 500 at 16" but that'll have to wait a week or two.

Standing overhead presses -
1x20 @ empty bar
1x8 @ 135 (strict)
1x4 @ 185 (strict)
5x5 @ 225 (push)
I've neglected my push press for a long time, so I figured I'd go light today and start to bump the weight back up each session (alternating weeks with strict presses). Like to finally break 300 this spring, but aiming to get to 3x5 @ 265-270 first and it'll fall easily enough. All sets @ 225 today were super-easy with minimal push in each rep, just about a 2-3" dip down for a bit of power to clear the head and that's it.

Went home, did some unweighted reverse hypers for 3x25, some Roman chair sit-ups for 3x25 and some horizontal back extensions with 25-35 lbs. behind the neck for 20 reps. Enough for my post-trip workout today, two days and it'll be some upper back and chest work.

[RyanWilson]

Leg day today (well, at lest, most of it...) Felt good, which was nice since I've had a cold the past 2 days and thought it may be a crappy workout, but I decided to grind it out and pretty well set a PR in everything, which was nice.

Good Mornings to about 2-3" above torso being parallel with floor -
1x10 @ 135
1x10 @ 225
1x10 @ 315
1x5 @ 405
2x5 @ 455 (PR - don't belive I've done more than 2 reps at that weight)
1x20 @ 335 (PR on reps - had to fight for 20 @ 315 before, barely winded with 20 lbs more this time, very nice!)
The sets with 455 were tough, and I could feel my back saying "Don't go heavier!" with these, so I'll wait a few weeks before going up to 475. Still nice to see 455 go down so easily for sets of 5.

Hise Shrugs in the rack -
1x12 @ 405
1x12 @ 495
1x15 @ 585 (PR on reps)
Felt good with these, solid and stable, should help with yoke stability a bit next time I get back at one again.

Single-leg DB SLDLs (just to see how they'd go) -
1x12 @ 65
1x12 @ 75
Just playing with these a bit, had fun with them in the past training at NX, would like to work up to some sets with the 120s and beyond once I re-learn how to balance with them and not feel like falling over halfway through the sets.

Hise Shrugs on the squat machine (sticking with non-conventional shrugging for the rest of the month)
3x35 @ 760 (full stack, probably actually half that weight)

Lying leg curls -
1x10 @ full stack, dropped to 120 lbs, did 10 more and I was done.

Definitely felt good and solid, less aches than I usually experience with GMs, looking forward to lifting again Sunday or Monday going back to some rack DLs!

[RyanWilson]

Lower back felt good today, so it was rack DL day! 18" from near top of kneecap, with some overhead pressing thrown in as well.

Started with standing overhead presses -
2x5 @ 135 strict press
1x3 @ 185 " "
1x1 @ 225 " "
1x2 @ 235 " "
1x2 @ 240 " "
1x1 @ 245 " " (tried for 2, but 2nd rep just got to top of head before I stalled out)
Still, some heavier strict presses, and hit a relatively easy single at just 5 lbs. less than my PR, so I'm feeling confident that I can hit around 260 in a month without any problem. Aiming for a bodyweight strict press of 275 sometime this year, we'll see how soon I get there.
Felt like going a bit more, did 1 set of 2 @ 275 for a push press, both reps quite easy, but I dipped a bit much bringing the 2nd rep down and my left knee was not happy with it, so I stopped there. Still, I fought to get back to a single at that weight only a month or so ago, so in March I'll finally go for 300 overhead and make it this time.
Finished with 1x15 @ 135 just to get something with high reps in for strict presses.

Next, on to 18" DLs in the rack -
1x5 @ 225
1x5 @ 315
1x5 @ 405
3x8 @ 500
Not long ago my back was having a hard time hitting a set of 4-5 at this weight for 18" DLs, so making 3x8 was nice. Next week I drop the pins down to around the 13" mark, lighten it up and go from there. I seem to always make progress with changing the height around and going between higher rep/low rep stuff, so I'll keep on this through March and finally pull off the floor again in April.

Goofed on the last 10 minutes with some fairly light machine overhead presses with palms facing in just to have a log-like feel to some pressing and that was it.

A day off, then Thursday will be upper back and chest work.

[RyanWilson]

Had a not-so-spectacular upper back workout a few days ago post-illness (nothing quite like violent puking to make for a fun couple of days...), just worked up to 3x5 @ 295 for some BB rows and that was about it. Still not back to normal yet, but did some leg and shoulder stuff anyway to keep things moving.

Overhead pressing in the rack -
1x10 @ empty bar
1x5 @ 135
1x3 @ 185
1x1 @ 225 (all strict to this point)
5x5 @ 240 push press just to get the feel back without going heavy, will bump 10 lbs. per week every other week, alternating push and strict press weeks.

Did a few front squat doubles with 240, then a pair of singles with 275, then just played with back squats working to an easy double rock bottom at 405. Finally felt ready for some GMs -
1x10 @ 350
1x10 @ 375
1x10 @ 405
Wanted to do more, but the energy for GMs was failing fast due to a week of reduced eating (appetite still sucks, I'll be lucky to get 2500 calories in today.)

Not yet content to finish things up, set up the bar in the rack for about a 10-12" ROM for bottoms-up 1/4ish squats, wanted to get the feel of starting with a yoke again (albeit with a smaller diameter bar), and did a few sets -
1x10 @ 500
1x10 @ 585
1x5 @ 675
1x1 with 15 second hold @ 765
Felt good and solid, all came up easy, let's see how I handle it in a few weeks when I finally touch some implements again.

New gym, tried some silly plate-loading shoulder press machine, did a few goof-off sets to have fun, did 3x15 lying leg curls to wrap up legs and that was it.

Tomorrow is rest, Tuesday will be rack DLs if the back gives me the OK, otherwise, some light upper back and chest stuff and that'll do it.

[RyanWilson]

Got sick for the 3rd time this month (now it's sinus drain/sore throat kind of crap), but I wasn't going to let myself get off track so I did my back workout anyhow.

BB rows -
1x10 @ 135
1x5 @ 225
3x8 @ 275
1x3 @ 315
1x12 @ 225, slow, squeezed each rep with picture-perfect bodybuilder-esque form just to get a set with no cheat whatsoever

Close-grip bench -
3x5 @ 225, 3 second pause on chest each rep
Just a few to see how they feel again for some nowhere-near-failure sets, triceps still a bit fried from overhead stuff the other day, can't say I'm looking forward to close grip benching again any time soon (but I'll start in March anyhow.)

BB Hise Shrugs in the rack -
1x10 @ 405
1x10 @ 495
1x10 @ 545
1x10 @ 495
Just some lighter sets to get a few in. Core is getting more and more stable from these and the heavy partial squat stuff, which is quite nice.

Wrapped up with goofing on some 1-arm cable rows and pulldown machine stuff for a few sets and that was it. Felt good despite feeling like I was dying earlier in the day, now to take 2 days off and hit some rack deadlifts when I get back in town on Friday.

[RyanWilson]

Missed implement training at Kirk's as I'd hoped to do this weekend - spent my Saturday coughing up chunks of green crap and wheezing, which meant lifting would have to wait a few more days.

Today, no more coughing, no more headache or dizziness, which meant it was time to lift again. Still a bit weak from the beatings I've received from illnesses, but it turned out to be a decent day -

Standing overhead press -
2x5 strict @ 135
1x5 strict @ 185
1x3 push @ 225
1x5 push @ 250
1x5 push @ 255
1x8 push @ 225
Winded like hell after these, breathing wasn't great but felt okay otherwise.

Rack deadlifts, done mid-shin (lowest setting in rack, about 5" above ground position bar maybe 12" or so?) -
1x5 @ 225
1x5 @ 315
1x3 @ 405
1x3 @ 455
1x5 @ 500 - definintely the surprise of the day, I was just hoping to get 2 or 3 since this was 3" lower than any pulls I've done in ages and I keep thinking I'm going to suck terribly when I drop the height down lower. First 4 reps were quick and smooth, but sucked the wind out of me, took about 8 deep breaths and pulled the 5th with a slight hitch at top. Still, This gives me the confidence to believe I can FINALLY pull over 500 from the floor again, but I'm not going to do anything off the floor until April. 5 more weeks of rack stuff, now staying at 16" or less to really hammer a lower pull and in April I'll see how much over 5 I can pull again. It's about freakin' time!

That was it - I was wiped out completely just from that little bit of lifting, but I feel good for actually doing better than expected, so next week I'll be working endurance at that height going for sets of 8 @ 455 just to beat myself up nicely. Getting anxious to see where I pull from the floor down the road, and I can safely say that the combination of Good Mornings and rack DLs have really made a difference in my comeback from lower back injuries and will definitely remain staples in my training for a long time to come. If only my reverse hyper wasn't such a piece of crap that I could actually use it with more than 10 lbs. on it (never, EVER buy one from New York Barbells / TDS!) I'd probably be even stronger in the lower back. Oh well, better late than never, from a guy who wondered last summer if I'd ever deadlift more than 400 without hurting myself again.

[RyanWilson]

Okay, the good and the bad today, starting with the bad...

Finally went to the doc yesterday, diagnosed with some pretty bad bronchitis (which is why I've been sick for 3 weeks now...), so I have to take a crapload of meds for 10 days, with the antibiotic being some weird crap that apparently increases chances for tendon/ligament injuries when doing anything athletic. So, I've got a week and a half of no lifting coming, but I postponed my startup on the meds for a day to get a farewell lifting session in, which is the good part.

Felt pretty healthy overall despite still being ill, so I decided to squat and see what I could manage -

1x5 @ 135 front squat
1x5 @ 135 back squat
1x3 @ 225 front squat
1x3 @ 225 back squat
1x1 @ 315 front squat
1x3 @ 315 back squat (all squats back squats from here on out)
1x2 @ 365
1x1 @ 405
1x1 @ 455
1x1 @ 475
1x1 @ 500 - Woo hoo, my first 500 in a long freakin' time, which was a serious mental boost. Just my Rehbands and that's it, may have cut it an inch short, but it wasn't a terrible fight so I feel that if I were healthy I may have had another 20 lbs. in me. Still, pretty nice, so I kept on going with lighter stuff -
1x6, 1x5, 1x4, 1x3, 1x2 all at 405 to hit 20 reps total between all sets. Legs were quite fried, but all that lower back work as paid off big dividends since my back feels great with no strain at all.

GMs in the rack, about 4" above parallel, forcing myself to push my ass back far -
1x20 @ 315

1-legged DB SLDL (DB in opposite hand)
1x10 each side @ 75 lb. DB (not hard, but tired as hell by this time)

Close-grip bench (hands about 16" - 18" apart)
1x10 @ 135
1x3 @ 205
1x3 @ 230
1x4 @ 275
1x10 @ 225
1x25 @ 135

Lying leg curls -
1x30 @ 120 lbs.

Beat to hell, but I feel great, a good sendoff to a layoff ahead of me. Good part is I'll be away on business for 4 of the 10 days, so I hadn't planned on lifting as much anyhow. So, see y'all back in a week and a half when I'm feeling better!

[RyanWilson]

Back again after what I hope to be my last business-related trip until fall, ate like crap this weekend, too way too much advantage of the oragnic beer and wine tasting (hey, I had to get my $10 worth, and I think I did it 4 times over in less than an hour...) , ate nothing but food samples for 3 days, slept horribly and walked about 8 miles per day. Two days to recover and it's time to get back to training again for deadlift day -

12" DLs in the rack (about 6" off ground level pulling height) -
1x5 @ 135
1x5 @ 225
1x5 @ 315
1x5 @ 405
1x3 @ 455
3x3, 2x2, 1x1 @ 500
Wanted more, but I was totally fried after that, particularly with the rough week beforehand. Didn't help either that I forgot my chalk, so I had a few that came down pretty quick on the 3rd rep since they were starting to slip. I thought about a set of 20 @ 315, but I pulled once and my back wanted to know what the hell I was thinking, so that was enough of those.

Goofed a bit on some DB benching, just a few warm-up sets then 1x14 with a pair of 100s and that was all. Went back to work, did 10 sets of 20 push-ups just because I was still feeling like doing something (only had 40 minutes in the gym because it waited too long to go), and that was it.

A day off, then it'll be some rowing on back day again.

[Jared Enderton]

looks good man keep it up

[RyanWilson]

Thanks, Jared!

Back day on Saturday, was pretty crappy as I was getting my usual post-travel burnout and it was showing. Worked some barbell rows up to 1x4 @ 315, felt WAY too heavy, wrapped up with 1x15 @ 225 and then I just goofed around on some pulldown stuff to wrap things up.

Today was leg day, way too rushed, still not as bad as I'd thought.

Started with overhead stuff, worked up to a push press double @ 265, felt really heavy, knew that my triceps were still way sore for some reason so I scrapped that for now.

Next were good mornings about 2" above parallel in the rack, tapping the pins or resting for a second at bottom on each rep -
1x10 @ 225
1x10 @ 315
1x5 @ 365
3x11 @ 405 - wanted 12 on each, felt bad while prepping for each last rep from losing the groove, had to stop, still, better than the old 10 max reps at that weight.
1x10 @ 225, popping up with max speed on each rep, resting for a 2 count at bottom on each one.

Lying leg curls - 1x20 @ 170 lbs.

That was it - all of 35 minutes, which sucked, can't wait to get my 2nd gym membership at a 24 hour place that just opened up. Not much equipment, but it has the basics, and if I'm running late there'll be no excuse to not have enough time to complete my lifting.

Went back to my office, wanted to do more, realized that there's a 40 lb. water jug with a nice handle on it, did some 1-leg RDLs for endurance to wrap things up -
3x20 @ 40 lbs.
2x30 @ 40 lbs.

That's it for today, going for a nice long hike tomorrow if the weather holds, then either more upper back or DL day on Wednesday!

[Todd Malone]

That was it - all of 35 minutes, which sucked, can't wait to get my 2nd gym membership at a 24 hour place that just opened up. Not much equipment, but it has the basics, and if I'm running late there'll be no excuse to not have enough time to complete my lifting.


What's the 24 hour place? And weren't you going to equip your work/office with a rack?

[RyanWilson]

Todd,

They opened up a crappy Anytime Fitness on Capital Dr. on the outskirts of Pewaukee - it's got a decent rack and plenty of plates, plus it can accomodate my terrible schedule so I'm definitely signing up since I won't have an excuse to cut my workouts short. Ballys has more stuff and some days I'd prefer to train there, but if I get kicked out before I'm done, I simply drive the 7-8 minutes to Anytime, wrap up and head home.

I'm still hoping to make my warehouse into a training facility, but some recent run-ins with my landlord have made me question how much I can put in here. That part sucks, but I'm going to likely get a few things in this summer that I can at least throw a tarp over when not in use to "disguise" them should he happen to stop by. Plus, the other downside is that we've gotten more inventory in than I'd figured on, and the space I'd originally planned on has become filled with pallets of dog food, so I've got to re-work the logistics of where the equipment will go. I'm already wondering if our lease terms were too long for the rate at which we're growing....

[RyanWilson]

Been a rough couple of weeks and lifting (at least, good lifting, anyway...) had taken a back seat, but life is better now and it was time to get serious again.

Haven't had a good squat session in a while, so I decided that I wanted to work up a bit more endurance and get at least 3 sets of 8-10 reps @ 405 within the next 2 months. Today was re-entry day, and while I felt like it was going to kill me, it all worked out in the end.

Started with my nemesis, front squats -
1x10 @ empty bar
1x5 @ 135
1x3 @ 225
1x1 @ 275
1x1 @ 315 - easier than usual, went for a PR with 345, failed about a foot out of rock bottom. I still suck with these, but hopefully I can turn that around by working them more often than my normal once every 4-6 weeks :D

Back squats were next -
1x3 @ 345
1x1 @ 405
1x1 @ 455 - I always find that if I go for a single with 50-100 lbs. more than my working sets that everything feels so much easier.
5x5 @ 405 - succeeded with my mission, two weeks I'll go for 4-5 sets of 6 @ 405 and add some reps on. I'll be alternating full squat weeks with some heavy work going from half squats to shorter range lockouts, overloading quite a bit for 5-10 reps per set. Next week I'm going to go for some sets of 10 for half squats so we'll see what happens.

Went home since I ran out of time (as usual), had some more leg work in store in the basement -

1-leg RDLs, using an EZ curl bar since I couldn't find the only collars that fit my thick handled DBs (I don't think I have a DB with a handle under 2" diameter, and my regular collars won't stay on them.)
2x20 @ 75 lbs. per leg, never letting the leg that goes back touch the floor
1x15 " "
Too worn out to finish the 20 - felt like I was going to pass out, my glutes and some hip stabilizer muscles felt like they were about to flee right off my body so that was all I could muster

The RDLs were alternated with some glute/ham raises, done close to a full upright on each rep but my terribly low basement ceiling causes me to often cut them short by a little bit at the top for fear of smashing my head on a support beam. Did 3x15 for these.

Legs are destroyed now, time for beer and rest, in for some upper back work in 2 days.

[RyanWilson]

Ah, a spring filled with travel, illness, excuses and more...what better way to stagnate in lifting for a few months and fall back every time I start to get ahead?

No more of that crap. I'm mad now - pissed that I've wasted too many months of being healed up and not getting my crap together and finally making some progress again. I realize how I used to get totally crabby about missing a scheduled workout, but the last few months it's been more like "Oh well, I can get to it in a day or two", and that attitude has really done me wrong. So, the last trip of the season over and done, workload is lower than usual so there's more free time, two gym memberships (one a 24 hour place so time is not an issue), and it's time to get back in line again.

Yesterday wasn't special, but simply a "back in action after a crappy return from vacation" kind of workout - still productive, but only the start of what needs to come.

Standing strict presses -
1x20 @ empty bar
2x8 @ 95
1x5 @ 135
1x3 @ 185
1x3 @ 205
1x3 @ 225
1x8 @ 185
1x12 @ 135

Nothing huge, but still being able to hit a triple with 225 was good enough to not get mad about...for now.

BB rows -
1x10 @ 135
1x5 @ 225
2x8 @ 275
1x12 @ 225 (wanted 15, was so winded I could barely breathe, gave up like a chump)

Crappy shoulder press machine, hands facing each other in log-style position -
3x12 @ 170

1-arm seated cable row -
1x10 @ 120 each arm
2x8 @ 145 each arm

Standing face pulls on cable machine -
2x12 @ 105

------

Today, didn't feel like walking for some cardio work, decided to goof in the gym for a bit instead.

Power snatch -
Worked up from a few easy triples with 135 to a single at 175, didn't feel too powerful and had to press it out an inch, stopped there.

Overhead lockout walks - just C&P a light bar, walk a bit with it overhead until it hurts too much to go on, end there. Did 4 walks of around 400 ft. (excluding 8 turns each walk) with 135, good enough after not doing them for ages.

Rope chops - some light weight stuff, 3x15 each side

That was it - just some light stuff to have fun and move my ass a bit for around 25 minutes, but not enough to interfere with a return to squats tomorrow. Plan to do some high set/low rep stuff, something like 10x3 @ 405 just to beat form back into myself again. Will post after it's done!

[RyanWilson]

Okay, not a good day for diving into heavier squats again right away since I had a terrible night's sleep, so I decided to keep my promise to myself and make this the month for finally working on front squats, which I completely suck at. Suck as in, best is 315x3 and 335x1, just under 200 lbs. behind my best back squat. I have a tendency to round forward and dump the bar at bad moments, and I simply don't have a groove on them yet and have always avoided putting in much effort. So, let the next few weeks be devoted to them and I'll put back squats on ice for a bit, so here goes:

Front squats -
1x10 @ empty bar
1x8 @ 135
1x5 @ 225
1x3 @ 275
1x2 @ 295
1x1 @ 315 - way too tough, neglect is showing
1x8 @ 225

Didn't go well, but it could have been worse, I suppose. Let's see if I can get a groove and hit 315x5 in a month or so with some technique work.

GMs in the rack were next, hitting parallel to floor, a bit lower than I'm used to (I normally go about 3" above parallel)
1x8 @ 225
1x8, 1x10, 1x12 @ 315
Harder than I remember, but I need to get back into them again.

Goofed a bit on the plate-loaded Hammer squat machine just to see what happens. Did a few sets up to 1x5 @ 530, realized it felt like 400, but it was just a bit of fun in the end to wrap up at the gym.

Went home, did 3x20 glute/ham raises on my crappy machine, legs were too far back for the setting so it didn't work me half as hard as it should. P.O.S. thing from TDS has the worst hole settings on it, and with my low ceiling I can't use it on the one that's closer to where it should be (though, it's still too little, so I'll be drilling a new midpoint once I move it to my office).

That's it, tomorrow is day off, some pull-ups and stuff on Friday!

[RyanWilson]

Vertical pulling back day today, which is just moderate to light stuff to work on a weak point -

Band assisted pull-ups - used a red cable that's at my gym, put a 25 lb. DB on it and that dropped it to about where my knee is when I step into it, so not a lot of assist from it at the bottom.
1x10 - good set, band slipped off after 7th rep, put it back and did last 3 pretty easily.
1x10 - not as great, did 4, hang for 5 seconds, then 3, hang for 10 seconds, 3 more
1x10 - crap set, did doubles, hard as hell the whole way, took 10-20 seconds between doubles. At least the constant hanging was working my grip a good deal...sure as hell isn't as easy as they were when I weighed in the low 200s instead of 275.

DB flat bench, palms facing in, elbows tucked at sides close-grip style -
2x15 w/ 85s, felt crappy after not doing these for a bit
2x20 w/ 70s, super-worn out on these, and a month or so ago I was feeling pretty good with 'em but not right now. Oh well, time to get back on it.

Kneeling pulldowns - no real pulldown machine at gym#2, only some weird cable machine that has a bar you can attach but no seat, so ya gotta kneel on the floor to use it. Did a light 2x20 @ 175.

That was it - short and sweet, tomorrow is off then time for some rack DLs. Be working on those for the next month while I do squat assistance stuff, then I'll try pulling from the floor and see where I'm at. Still crappy on the DL, but hopefully I'll be good for about 530 or more when I test next month. Finding my groove better, realizing that my hamstrings are really not very strong (hopefully get my squat over 600 next year once I do some good ham work to build 'em up), so I'm learning to pull back better and not make it a complete SLDL like I used to. Lots of work ahead of me, but the goal is to end 2007 off being stronger than I was at the start of 06 when I was peaking at some numbers I was happy with.

[RyanWilson]

Deadlift day today, my gym with the decent rack closed before I could make it, decided to pull from the floor to see how I fare with some heavier singles today. It was a good payoff - the changes I made to my form worked wonders for my pull and are giving me more confidence to hit some new PRs in the coming months. All it took was pointing my toes out a bit (maybe 10-15 degrees) and moving my hands out another inch and it made a world of difference. Here's how it went down:

Warm-ups with 135 lbs -
1x3 power snatch
1x3 GM, squat, BTN press combo
1x3 1-arm power clean each arm

Moved to snatch grip high pulls next -
1x5 @ 225
1x3 @ 275

Then, on to DLs!
1x3 @ 315
1x2 @ 365
1x1 @ 405
1x1 @ 455
1x1 @ 475
1x1 @ 480
1x1 @ 485
1x1 @ 490
1x1 @ 495
1x8 @ 405

Also, did 1x8 speed back extensions between sets as it keeps my back loose and prevents it from tensing up on heavy singles.

Again, the technique adjustments did a LOT to help out. A month or so ago, my starting pull was really weak, but this has helped it a lot. My lockout is now my strong point (opposite of how it used to be - I could always get the weight to my knee and would then lose it or hitch hard if it wasn't easy). All pulls went up quickly, no stall, except the 495 took an extra second because, like an idiot, I wore some cargo shorts to the gym tonight and that doesn't really help lockout when you're trying to pull over some heavy canvas...

I'm still a ways off from the 545 I did a few years back, but if things move well and I work solidly without distraction for a few months I don't have any doubt I'll beat that mark soon enough. So, no more floor pulling for a month with anything over 405, will try to do more rack work and speed stuff for a bit and I'll give a PR attempt sometime in late July or early August. Surprisingly, I felt refreshed after all the singles, not with a tensed up lower back like I used to when I'd pull anything near 500. That's good news, since only 2 years ago I was told that I shouldn't ever think about heavy DLs again by the specialist I saw after he checked out my back injury. So, here's to that advice, doc! :EB: Funny what happens if someone actually takes a year to rehab an injury instead of continuously lifting heavy and putting themselves back at square 1 over and over again.

Wrapped up with 2 last things -

First, 2 sets of weird cable machine sumo partial DLs - I found that these work well for a nice lower back finisher and toss in some grip and trap work from the constant tension. Basically, the bar is at floor level, I lie on the floor with legs flat and torso at about 45 degrees with my feet propped against the frame of the machine in a semi-wide sumo stance, the bar is about 3-4" below kneecap height (around 16" from floor if I were vertical). I just extend the back until I hit the floor and am flat against it (trying not to whack my head) and re-set. Just 2x25 with a light 215 lbs (max on the machine - what gives with that kind of weight?) for some endurance work.

Finally, did 2x20 pull-throughs with 75 lbs. to wrap up, wide stance, working to extend the hips hard on each rep.

Next week will be light DL stuff, maybe 10x2 @ 330 or something of that sort, just some speed and form work and that'll do it.

Rowing and overhead day in 2 days, looking forward to lifting again more than I have in a long time!

[RyanWilson]

Not a great training day today, my dinner was sitting high in my stomach for hours and I had to fight to keep it down while I was at the gym. This meant a lot of 4-5 minute rest periods so that I didn't make a mess on the gym floor.

Overhead presses -
1x10 @ empty bar
1x5 @ 135 strict
1x3 @ 185 strict
1x2 @ 225 push
1x1 @ 265 push
2x7 @ 225 push - wanted sets of 8, felt like puking, had to cut short. Not fun.
1x12 strict press, alternating front to back with semi-wide grip, 6 each way over

DB row -
2x20 @ 120 lb. DB each arm
First set not so bad, 2nd set was a nightmare of stomach wrenching. Did 10, took 10 quick breaths, 5 reps, 5 quick breaths, finished and practicall fell over on the 2nd set.

Hammer Strength shoulder press - light ballistic presses, throwing handle about 3-5" out above my hand on each press -
2x10 @ 35 lbs. each arm

Hammer Strength Low Row
1x10 @ 360 lbs.
1x20 @ 270 lbs.

That was it - I should have gotten another exercise for shoulders and back in today, but those long rest periods killed it for me. Went back to my business for a bit, took a 15 lb. paper roll and did 100 presses with each arm, done as 50, alternate arms, 25, alternate, 25 more. Just a bit of fun to dork around before calling it quits.

Friend is getting married tomorrow, I'll have to fight the urge to drink too much since the beast is released at parties, since I'd like to do my squatting on Saturday and not have to take a day off to recover from a hangover. There's a 50/50 shot on this one...

[RyanWilson]

Quick leg day today - didnt' have a hangover yesterday, but too many weekend obligations pushed it back to Sunday.

Warm-up - hang power snatch
1x8 @ 95
1x6 @ 115
1x3 @ 135 - form sucks after the first few, then it's just failure.

Front squats -
1x10 @ 135
1x5 @ 225
1x3 @ 250
2x2 @ 275
1x12 @ 135

Starting-from-rock-bottom-up front squat singles -
3x1 @ 300
Just wanted to see how stable I was coming up from the bottom, realized that when I start from bottom I'm not as bad as when I start normally. I tend to lean forward a bit at bottom when I'm just about to bottom out coming down, but starting from the bottom eliminated that pretty well. May use that every other week to give a bit of variety.

Did a few sets of scapular retraction Kelso-style shrugs in between the front squat sets, nothing heavy, just some moderate weight stuff for high-rep sets of 20-40 reps.

Was supposed to do GMs today, but my backup gym's rack is super-narrow, and I nearly took off my pinkie finger racking while warming up with only 225, so I opted to drop that for this day. Did a few warm-up sets of slightly-lower-than-half squats, worked up to 1x5 @ 500 just to put something with a bit of weight on my back and that was it for those. Depth was about navel height, about 12" above where I'd normally go down to for squatting.

Goofed a bit on the standing squat machine to wrap up, worked up to 410x10 lbs. which wasn't that hard, but my calf was cramping up and it was my signal to stop there.

Went home, wanted to do some GH raises, cramped up on the 2nd rep and called it quits. Stretched out, had a beer and that was it for the night.

Snatch-grip high pulls from the floor and pull-ups in 2 days!

[RyanWilson]

Two days ago, vertical pulling workout sucked, but that was fine, it's just my secondary back workout anyhow. Today was DL and chest day, which was much better -

DB bench -
1x8 @ 60s
2x5 @ 80s
1x3 @ 100s
1x6, 1x5 @ 120s
1x17 @ 80s
Never tried the 120s before, best I did a few years ago when I worked bench regularly was a set of 4 with 115s, so this was a pleasant surprise, especially since I haven't done much DB benching lately. Like to eventually hit some sets of 10 with that weight, but this is definitely a start, and I'm pleased with it. Not like I take benching seriously, but at least I hope to not be thoroughly embarrassed by my lack of skills. Won't be trying any barbell work for a bit, but hopefully I can pass the pathetic 315 mark that I made last year next time I give it a go.

Deadlifts were next, just done for light speed doubles at 335 tonight from the 12" mark (was at the gym with the hexagonal plates which suck for pulling from the floor). Did 10x2 @ 335 with 45-55 seconds max rest between sets, all were fast and very, very smooth and easy.

Goofed on a horizontal bench machine for a few quick sets afterward, no idea what the hell I did, just some light cooldown things and that was it for 2 sets.

Wrapped up with some cable pull-throughs, 3x20 done at 110, 120 and 130 lbs. for each one.

Went home, still felt good and as if I wasn't quite done, headed downstairs and hit some more lower back assistance stuff -

Horizontal back extensions - 1x20 @ bodyweight, 3x20 w/ 25 lb. EZ curl bar behind my head. Not hard, but the setup on the TDS machine where my legs are straight out behind me puts a nice stretch on the hamstrings which makes going too high for reps a real challenge because it the hams give out after a short while.

Reverse hypers -
1x20 @ bodyweight
2x15 @ 20 lbs, done slow up and down
1x35 @ bodyweight

Thoroughly worn out afterward and smelling awful, it was time for a shower and beer afterward. Tomorrow is rest, Saturday should be some rowing, will post when it's done!

I'm getting a strange itch to try my hand at the Summerfest strongman comp next weekend - I'd inevitably get last place since

A) My deadlift sucks, and I assume that it'll be at 500+ lbs. for reps, which means 1 or 2 for me, 3 if I were to break myself going for it and my body held out

B) Never done a Conan's Wheel before, which puts me at a great disadvantage

C) I'm just a HW wuss and will feel like a sucker, but that may just be more reason than ever why I need to get off my ass and finally handle some implements again after a year of not touching anything.

We shall see!

[RyanWilson]

Horizontal pulling workout and some floor pulling stuff as well.

Power cleans from 12" high just to work on form so I don't always muscle it up -
1x5 @ 135
1x5 @ 185
1x3 @ 205
1x2 @ 215
1x5 @ 185
1x10 @ 135
Still suck at these - once did 270 with the complete style of "pull as fast off the floor as possible and see what happens", but I'm trying to actually use my traps to shrug after it passes the knees at a controlled speed. Hopefully some day I won't be the world's worst power clean guy.

Snatch grip high pulls to above navel height from 12" -
1x8 @ 225
1x8 @ 250
1x6 @ 275
1x5 @ 295
1x15 @ 135

Didn't feel too motivated to do any BB or DB rowing today, just wanted to have some fun instead and still lift fairly heavy, so off to play on the machines for a bit.

Hammer Low Row -
1x10 @ 270
1x10 @ 360
1x10 @ 410
1x10 @ 450
1x25 @ 270
Can't put more than 5 plates per side on this one, so that's as good as it gets.

V handle low cable row -
1x15 @ 205

1-arm low cable row -
1x10 @ 135 each arm
1x20 @ 75 each arm, pulling as ballistically as possible for max speed each rep without any torso throwback

BB yoke-style walks for fun -
135 for about 150 feet
225 " "
315 " "
405 " "
135 for 4 sets of sprints @ 36 feet each, turn and walk back between sprints

Seated DB hammer curl -
1x20 @ 35s

Had intended to do my monthly day of bicep work, but I was fried after this one. I normally lift for about 30-60 minutes, spent about 1 hr. 20 minutes lifting today for a maraton session which is fun every couple of months. Tomorrow is off, front squats on Tuesday!

[RyanWilson]

Busy few days pushed things back, combined with my vision issues which are getting worse rapidly for my screwed-up left eye that now has a large grey blotch covering roughly 20% of my sight, far-sightedness, a yellow tint and occasional flashing spots. Great. Tomorrow morning is a new battery of tests to try and identify the problem, but I'm not expecting miracles. No fun when you have to consider life with one good eye if they can't identify what's been wrong with it this past half year...

Anyway, had a physical today, didn't get to eat until nearly 5 PM, so it was an easy-going gym day due to lack of good food by evening:

Standing strict presses -
1x20 @ empty bar
2x10 @ 95
2x5 @ 135
1x2 @ 205
1x1 @ 225
1xfail @ 240 - not a good day for going heavy, I guess
2x5 @ 205
2x10 @ 135

Overhead squats in the rack -
2x8 @ 135
1x8 @ 160
Not too bad, trying to work up beyond the max single I did around a year ago with 220.

Blue rubber & yellow cable standing overhead presses
2x20
No idea what the tension equates to in lbs., but making 20 reps with this is some tough stuff, requiring a few breaks to complete the last reps.

Barbell step-ups to a 14" box -
1x8 @ 135
1x8 @ 185
1x8 @ 225
1x8 @ 275
Never done these, wanted to test them out for something different today. Tried to get them to an 18" box but it kicked my ass - wrapped up with 1x6 @ 135 because I was wobbly by that time and the height was tough on me.

Seated leg curls -
1x10 with 150 followed by 1x20 @ 70 with no break

Just a maintenance day today, hopefully I'll get some good news on the 'ol eye tomorrow to bring my spirits up a bit and get back in the groove.

[rjpe99]

Deadlift day today, my gym with the decent rack closed before I could make it, decided to pull from the floor to see how I fare with some heavier singles today. It was a good payoff - the changes I made to my form worked wonders for my pull and are giving me more confidence to hit some new PRs in the coming months. All it took was pointing my toes out a bit (maybe 10-15 degrees) and moving my hands out another inch and it made a world of difference. Here's how it went down:

Warm-ups with 135 lbs -
1x3 power snatch
1x3 GM, squat, BTN press combo
1x3 1-arm power clean each arm

Moved to snatch grip high pulls next -
1x5 @ 225
1x3 @ 275

Then, on to DLs!
1x3 @ 315
1x2 @ 365
1x1 @ 405
1x1 @ 455
1x1 @ 475
1x1 @ 480
1x1 @ 485
1x1 @ 490
1x1 @ 495
1x8 @ 405

Also, did 1x8 speed back extensions between sets as it keeps my back loose and prevents it from tensing up on heavy singles.

Again, the technique adjustments did a LOT to help out. A month or so ago, my starting pull was really weak, but this has helped it a lot. My lockout is now my strong point (opposite of how it used to be - I could always get the weight to my knee and would then lose it or hitch hard if it wasn't easy). All pulls went up quickly, no stall, except the 495 took an extra second because, like an idiot, I wore some cargo shorts to the gym tonight and that doesn't really help lockout when you're trying to pull over some heavy canvas...

I'm still a ways off from the 545 I did a few years back, but if things move well and I work solidly without distraction for a few months I don't have any doubt I'll beat that mark soon enough. So, no more floor pulling for a month with anything over 405, will try to do more rack work and speed stuff for a bit and I'll give a PR attempt sometime in late July or early August. Surprisingly, I felt refreshed after all the singles, not with a tensed up lower back like I used to when I'd pull anything near 500. That's good news, since only 2 years ago I was told that I shouldn't ever think about heavy DLs again by the specialist I saw after he checked out my back injury. So, here's to that advice, doc! :EB: Funny what happens if someone actually takes a year to rehab an injury instead of continuously lifting heavy and putting themselves back at square 1 over and over again.

Wrapped up with 2 last things -

First, 2 sets of weird cable machine sumo partial DLs - I found that these work well for a nice lower back finisher and toss in some grip and trap work from the constant tension. Basically, the bar is at floor level, I lie on the floor with legs flat and torso at about 45 degrees with my feet propped against the frame of the machine in a semi-wide sumo stance, the bar is about 3-4" below kneecap height (around 16" from floor if I were vertical). I just extend the back until I hit the floor and am flat against it (trying not to whack my head) and re-set. Just 2x25 with a light 215 lbs (max on the machine - what gives with that kind of weight?) for some endurance work.

Finally, did 2x20 pull-throughs with 75 lbs. to wrap up, wide stance, working to extend the hips hard on each rep.

Next week will be light DL stuff, maybe 10x2 @ 330 or something of that sort, just some speed and form work and that'll do it.

Rowing and overhead day in 2 days, looking forward to lifting again more than I have in a long time!

That is the same thing I did to my deadlift at the starting position - feels like a lot more explosion off the floor

[RyanWilson]

Yeah, but the only difference is, my max weight is your warmp-up for 10 reps :D

Due to the recent eye issues I'm facing there's no lifting for a while, at least until I get some more testing done in 3.5 weeks to find out if the treatments are working well and killing off the extra blood vessels. I've been reading a lot of case studies from people who'd had the treatments done and they seemed to have a much greater rate of success than failure, so here's to hoping that I see some good changes in the coming months.

Since I can't lift anything above about 50 lbs. right now, it's time to work on some cardio stuff for a bit to keep busy. Two days ago was a good 45 minute power walk, yesterday was one set of 100 with the 'ol jump rope (thanks for the suggestion, Corey!), then a brisk 20 minute walk, followed by 5 sets of 100 on the rope again. I figure, I've been talking a lot about finally getting myself below 265 so that when I do compete in the future I won't be against the 300+ lb. beasts, so there's no better time than now since I'm pretty well out of the lifting game for a bit. I must be on the right track so far - already my wedding ring is no longer permanently stuck to my hand, so that's a sign that things are moving in the right direction.

This next week will just be some cardio stuff, another week to heal up and I'll be doing some push-ups, very light overhead 1-arm presses, some light front squats (no more than 75 lbs.) and a few other things to keep active. We'll see what goes on once I get the testing done in August - wish me luck!

[RyanWilson]

Been going crazy from not being able to lift anything heavy, so I had a light "play" day today for a little bit. Nothing remotely heavy, just some fun endurance stuff -

Hang power snatch to full squat snatch -
1x15 @ empty bar
1x12 @ 65 lbs.

Barbell complexes - snatch grip DL, RDL, hang power snatch, overhead squat, drop bar behind neck, GM, BTN OHP, repeat
3x8 "circuits" @ 75 lbs.

Chest/back/arms circuit -
Hammer incline press, Hammer row, triceps pushdowns, seated DB hammer curls - weights inconsequential, 3 circuits @ 20 reps per exercise

Cooldown with a 10 minute walk, that was it for today. Just testing things out with the vision issues, nothing strenuous, just a bit of playing around to get the feel of handling some light weight. Will do this twice weekly between going for some walks for a bit of aerobic work, will know how the eye is progressing in 3 weeks after the testing. Don't want to jeaopardize my progress, so I won't be handling anything over 100 lbs. until I know where I stand!

[RyanWilson]

Okay, got myself the closest thing to a clean bill of health with my eye issues as I could hope, so today was the first day training since my ultra-light workout 3 weeks ago. Boy, did I feel weak and run down!

Started with some power snatches -
1x10 w/ empty bar
3x2 @ 135
6 weeks ago I could easily knock out sets of 6-8 reps with little effort, but these felt like I had 185 on the bar. That's what a 20-lb drop in bodyweight will do when combined with a training layoff, I suppose.

Chins w/ red cable for assistance (estimated 30 lb. deload at full hang, no assistance at top of movement)
3x5, not difficult
Finally, the lower bodyweight pays off somewhere. At least I'll be able to chin more easily in the future once I get some strength back :D

Hang power snatch -
3x10 @ 95 lbs.
Just practicing, and getting the crap kicked out of me for not doing any cardio while I couldn't train.

Hammer row -
3x20 @ 275 lbs., varied grips from set to set
This was harder than it used to be, the weakness is showing.

1-arm pulldowns -
2x20 @ 75 lbs.
Just some light stuff to fill in a bit

Rear delt machine -
1x15 @ 85 lbs.

Felt weak but good to have finally lifted again. I'm looking forward to finally getting to train normally soon, and with all good fortune I'll have strength levels back to where they should be in a month or so. I'll be keeping my log going as I make my way back again!

[RyanWilson]

Getting a little better every few days - still adapting to being 20+ lbs. lighter than normal, but it's coming back a little at a time.

Hang power snatch -
Bar x 15
2x3 @ 115

Snatch grip high pulls to just below neck height -
1x8 @ 115

Clean high pulls from floor -
Can't remember all the light sets, finished with 1x10 @ 225 pulling to mid chest height

DL from floor -
Just some light doubles with 315 for 10 sets to learn the feel of pulling correctly again. Felt good after I found my groove around the 5th set, will start up in the 400s again next week and hopefully be back over 500 in a month.

Did some random shrugging stuff goofing on machines and some neck harness cable work as well for a few sets, called it quits for today. Still getting used to the feel of lifting normally again, aiming to be back to the old strength by mid September.

[RyanWilson]

Back and shoulders today, getting back to feeling better again - still not feeling strong, but not feeling super-weak so I'm on the right track. Split the workout between 2 gyms since the first one closed 25 minutes after I got there late:

DB Row -
2x15 @ 120 lbs. each arm

Standing strict OHP -
1x20 @ empty bar
1x8 @ 115
1x5 @ 135
3x5 @ 185
1x1 @ 225
Had to bounce the bar a bit on my collar and fight to get the 225 locked out, but still, I expected as much.

Moved to gym #2 to do the rest

Hammer Strength plate-loaded row -
1x20 @ 320
1x20 @ 360
1x20 @ 410
Last set was a bit tough - did 5, take 3 breaths, repeat until done. Still, not too bad.

Seated OHP lockouts -
2x20 @ 135 from top of head on up

1-arm seated row with rope handle -
2x20 @ 70 lbs.
Pulled in from about a 10-15 degree angle, put a little biceps strain on at the end because I kept it at constant tension. Probably won't bother with these again since they didn't feel great.

Seated OHP from start position to top of head -
2x20 @ 135
Lots of doubles from rep 12 on up, but completed both sets. Shoulders sufficiently sore by now.

Standing face pulls w/ 2 handled rope
2x15 @ 75 lbs.

Rear delt machine -
2x15 @ 100 lbs.

Ab machine -
2x15 with some arbitrary weight I can't remember since I never usually bother with this thing

Got back to my office, goofed around in back while working late and did 2x40 1-arm presses with a 20 lb. paper roll just for fun, that was it for today.

Definitely feeling much better, determined to get stronger than I ever have been, plan on starting to get back to event training on weekends starting this Sunday. Leg day comes on Friday, will post once it's done!

[RyanWilson]

Didn't plan on lifting today, but I may skip town tomorrow to de-stress and felt that I needed to get my leg day in just in case I'm not around.

Good Mornings in the rack, about 2-3" above true parallel -
1x20 @ empty bar
1x10 @ 135
1x10 @ 225
1x10 @ 315
1x8 @ 365 (not feeling stable yet, cut it short)
1x20 @ 275
I forgot that I always have to start off light when getting back to GMs after a layoff. My core feels really weak right now, so next week I'll stay at 300 or just below for some high-rep sets until I feel solid again.

Plate-loaded squat machine (only 8 minutes until closing time after the GMs, had to act fast, no time to get in the front squats I'd wanted to do)
2x20 @ 360 lbs. (felt like 100 lbs. less if it were on a bar)

Time ran out, headed off to crappy all-night gym to finish up the small stuff.

Seated GMs to chest nearly touching the bench pad -
1x20 @ 135
1x20 @ 155
1x20 @ 185
Felt good on these, since I'm usually pretty weak with seated ones. Hope to nail 225x20 on them soon and get close to 300ish in the near future. I was having fun with GMs today, so these seemed like fun.

1-legged RDLs -
2x20 each leg w/ 65 lbs.
I forgot how much these kick my arse. Definitely sore in the hams and glutes after these.

Horizontal leg press to burn myself out for the night -
1x50 @ 210 lbs.
Did 35 reps, take 5 breaths, do 5 reps, repeat until 50 total. Could barely walk after this last one, stumbled to the car and drove home.

I'm going to take it lighter on leg stuff for a few weeks with reps in the 10-20 range until I feel solid again for being stable - getting my core strength back up and feeling tight for squats and GMs always takes a hit when I take time off lifting, but a few weeks of high-rep stuff usually brings it back into place.

Tomorrow and Saturday are rest days, event training on Sunday, hopefully some log work, stones and anything else that sounds fun at the time. It'll be my first time working with implements since last fall, so we'll see how the first time back goes soon enough.

[RyanWilson]

Very light day today, did NOT feel good at all (terrible sleep schedule + a dinner that ravaged my system before lifting = feel awful), but still made it in for a light chest/vertical pulling back day -

DB bench -
1x20 @ 50s
2x15 @ 85s

Pull-ups with red thin band assist (15 lb. DB dropped to below where my knee in the strap goes, as little assistance as possible)
3x3 - Didn't feel great, just wanted to get a few in, had a 3-5 second hang between each so no rebound on reps

Floor press close-grip bench, done from around 4" above chest to lockout (crappy gym's pin settings in the rack only go down to around 16" at lowest)
1x20 @ 135
2x10 @ 225
1x20 @ 135
Just having fun, nothing heavy or too tough

Wide-grip pull-ups with feet slung over a racked bar a few feet in front (taking a good portion of the weight off)
2x20

That was it - just a short session to keep on track, tomorrow is probably a rest day, then rack deadlifts on Tuesday.

[RyanWilson]

No lifting for the past 6 days since I sliced my finger open to where I needed stitches (but took too long to get them, so it has to heal on it's own), but today I could move it enough to hold on to the bar for squatting (with a splint on, of course), so I had at it for a marathon session to build up my workload capacity a bit and test my will.

2x5 @ 135
1x5 @ 225
1x3 @ 315
1x1 @ 365
1x1 @ 405
25x3 @ 315
Yes, 25 sets of triples, all making sure to hit parallel or better on each, going between normal and wide stance from set to set. I need to hammer my form back out again since I've been having problems with it due to inconsistent squatting this past year, and this is a good start. Next week I'm keeping with the same sets but changing to 25x2 @ 365, then down to 15x5 @ 315 again. I need to go lighter and just hammer things down for a few weeks with lots of practice and it'll all come together in no time.

Did 2x15 sets of light leg curls afterward, cramped so bad on the 2nd on I fell off the machine and rolled around on the ground for a bit in pain. Once I stretched and could move again I headed out, legs so tighened up I could barely walk.

Two days off to let my finger heal up more, then some machine pressing work that won't interfere with healing until it gets well enough to grab a bar again for some regular training. May as well beat my legs up for now!

[RyanWilson]

Well, I'm back at 20 days post-surgery #2, so it's time to get busy and start the long road to trying to get stronger again before the next surgery comes around (hopefully at least 5-6 months from now, keeping my fingers crossed!)

Did a light chest/deadlift day today, I'm not going to move anything heavy for a few more weeks so it's just re-conditioning and regaining form at this point -

Deadlift from floor -
1x10 @ 135
1x5 @ 225
4x5 @ 315
1x10 @ 315
Felt good, back stronger than last time post-surgery (I didn't diet and lose any weight this time around, which probably helped a bit :D ) Only thing was on the last set of 10, I was sucking wind like crazy because I've spent the last 3 weeks sitting on my butt doing a whole lot of nothing. Next week we'll hit some 15" rack DLs or something and add another 70-90 lbs. on to them.

DB incline bench -
3x15 @ 75s
First 2 sets were easy, last set required a rest at 12 and struggled to get the last 3. I've always been a suck bencher, but I'm definitely a few pegs lower than usual as was evidenced today. :D

Back extension machine - 2x30 at some random weight to cool down

Incline BB press varying angles -
3x15 @ 135 lbs.
Again, not good at all, but then again, I don't think I've done any benching in at least 2 months, so I expected to feel like crap here.

Went home, felt like doing a little more lower back work, hit some bodyweight reverse hypers for 2x30, then some weighted horizontal back extensions on the glute-ham setup, 1x20 w/ 25 lb. EZ curl bar behind my head, 1x10 w/ 55 lbs. behind my head.

That's it for today - felt decent to get back to lifting a bit again, even if it was light and I feel like I've regressed about 3 years of progress. It'll come back soon enough - this time around I'm going all-out once I heal a bit more and I plan on breaking some freakin' PRs this winter!

[RyanWilson]

Had a moderate weight/set/rep back day two days ago, now it was time for legs and shoulders.

1-arm semi-strict DB OHP (slight side lean, as little as possible, on the last few reps)
5x8 @ 85 lbs. each arm

Squats -
1x8 @ 135
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x1 @ 365
1x1 @ 405
5x5 @ 315
Felt like I was finally finding my groove again at the end, the 405 felt tougher than it should have (I don't think I'd be good for more than 20-30 lbs. heavier in my condition now), so I'm going to bump it up 20 lbs/week and aim for hitting 405 for 5x5 in 5 weeks (the last week will just be a 10 lb. increase). Gotta get that form back down!

Blue cable w/ handles standing OHP
2x25

1/4 squats (around 10" ROM)
2x10 @ 500
1x10 @ 570
I feel that I'm really weak in the core right now. It used to be that until I slapped 750+ across for 1/4 squats nothing seemed heavy, but right now, 500 makes me wobble a bit. Nothing gets me back in gear like forcing some heavy weight to be held for a bit, so these will follow regular squats for the next 5 weeks. First set I did I re-set on each one and fired it up hard with glutes and hams primarily, and that set nearly killed me. The two afterward were just tapping the pins on each rep, much much easier and I was feeling far more quad-dominant, which I need to avoid. Looks like I'll be doing lots of re-sets between reps to make it count as much as possible...

Went home, did 3x15 on the Glute/Ham and that was it. Feeling good, eye is coming along just fine (working out seems to clear out the leakage that blurs my vision so that's my excuse for starting earlier than after a full month of rest :D ), and I aim to get my freakin' squat back over 500 at the start of 2008. Wish me luck that the surgery keeps holding out, at least, longer than last time!