Ryan Bakke Training Journal

[Ryan Bakke]

I have been wanting to start a journal for a little while now and have finally gotten around to it. As you guys know balencing work and training and social/home lives can be tough but well worth the time and effort. I will update the journal as often as I can.

My biggest current goal is to do well on Saturday Jan 21 in the arizona strongman contest. This will be my first contest so i do not know what to expect. I was feeling a bit ambitious when I signed up for the open heavyweight class so lets see how it goes!! :eek:

After the contest I will post my results and hope for feedback on my various strengths and weaknesses. Then its time to train for the next one and bring up a average deadlift to a respectable one. Thank you guys for any and all feedback.

[Ryan Bakke]

ok after a week off i am gearing up for some more training. i posted my results from the contest elsewhere, but i am going to put them on here again just as a reference point for me.

got 12 on the log at 260 (1st)
bombed on the farmers going about 90ft (285 a hand) (4th)
yoke went well (slow, but no drops) followed by a some good tire flips in the medly (2nd)
deadlift has tougher than expected on the axle. 525 slipped out which put me 3rd
loaded all 6 stones(not sure on time, felt like it took and hour) with the 370 popping a few blood vessels! (2nd)

so 2nd overall in the open heavies and a whole lot of training motivation....Thanks again. time to get strong for nationals!!!

looking to get faster in the yoke and get my deadlift past 600. i have drwn up a training outline since i go by feel a lot more than by a workout. any any all comments a critisism is welcome and appreciated. thanks guys and work hard!

[Ryan Bakke]

i plan to use this as a guideline since i love to train by feel. i have listed several options for each day basically as a reminder of all the possible movements availible for each day...more or less to spark ideas based on how i am feeling each day. the friday workout looks like a load, but it is more of a conditioning/flushing day so that by the end of the session i feel more energized and have a huge sweat going. we used a day like that when i was playing and had good success with it...especially in season on sundays to aid recovery from the games. again comments and suggestions appreciated. i want to add in some truck pushing/pulling for the legs in there somewhere as well.




MONDAY: POWER DAY
cleans-alternate power-hang-squat style w/jerk (3-5x3-5)(3 week rotation)
box squats-deadlifts-front squats: alternate high rep work with (5 x 5’s) and (10 x 2’s) (3 week rotation)
stiff legged/Romanian deads-rack lock outs(squat and dead)-Zerchers- (5x5)
snatch grip high pull-(3-5x3-5) or behind the neck push press (3-5x3-5)
glute ham raise- (3x10)
TUESDAY: OFF
recovery work and conditioning-sled dragging/sledge hammer/rope skipping/stretch
WEDNESDAY: EVENTS
yoke walks-alternate distance/speed work with high load (2 week rotation)
tire flip-alternate low rep multiple set work with high rep work (2 week rotation)
stone loads- speed work alternate with 370 loads(2 week rotation)
THURSDAY: OFF
recovery work and conditioning-sled dragging/sledge hammer/rode skipping/stretch
FRIDAY: bodybuilding day-(3x 10-15 reps)
clean (3-5x3-5)
snatch (3-5x3-5)
dips/push ups
chins/pull downs/seated rows/one arm dumbell rows
upright rows
behind the neck press/push jerk
barbell curl/hammer curl
tricep extension
glute ham raise
dumbell swings
hanging knee raise/ab work
SATURDAY: EVENTS
log clean and press- alternate high rep and low rep days (2 week rotation)
lock outs-overhead holds for time
farmers walk-alternate distance/speed work with heavy/short walks(opposite of log)
stone manipulations-340 stone-bounce load for reps/single loads/multiple laps/pop ups
thick bar zercher walks
SUNDAY: OFF
recovery work and conditioning-sled dragging/sledge hammer/rope skipping/stretch

[Brandon Campbell]

Dude if you keep up with this your going be a monster! Are you goin to train at scotts Wed. We can include you in our little deadlift race! ;) I think you already beat us to the 300log though. Freaking animal!

[ClayEdgin]

Ryan, what kind of numbers are you putting up in the snatch and clean and jerk?

[Scott Porter]

Cool, I will follow your log.

[Ryan Bakke]

brandon, i am going to make wednesday at scotts as consistant as possible simply because i love training out there with you guys! i have a yoke in the welding stage and i am going to beg scott to make me a a few more stone....god they are sooooo nice and round...so smooth!! :) so if i ever cant make it out to scotts (the hour and 15 min drive kills me!!!!) i will be ok to train at home...minus "the freaks" i get to train with. also i will join that race to 600lb pull and see what happends......you guys wanna make a day where the 600 attempt goes down? if we cant do it in eachothers presence then lets make it happen on video and post it hear as evidence (not that i dont trust you guys) whoever pulls the least buys....beer,tacky,pizza,lap dances etc.

Clay, as of right now i do not know what my best maxs are in the O lifts. my first iron love and training background is all olympic lift based so while i feel explosive, my max effort/brute strength lifts feel horrible...the strongman training has taken a bit from my technical proficiancy which is so important on the o lifts. In the past i have hit a 380lbs clean and jerk and a 300 snatch......now you have me wondering where i am at!!!! thx a lot!!

[ClayEdgin]

Damn dude, those are some nice lifts! Dan and I were talking about what your max on the log might be with those 12 reps at 260. I was thinking 340-350 and that probably isn't too far off!

[Ryan Bakke]

well that would be nice! the inital leg drive with the log is so different than with a good olympic bar...the log is dead and has no spring and is also way out in front of you instead of nice and nestled behind the collorbone. i am a horrible presser so for me timing is everything! got my first training session in a week today. i am going to keep the numbers low and get good techincal work in. hopefully i can post a bit later with some numbers

everyone have a fun safe training day!!

[ClayEdgin]

You are NOT a horrible presser if you get a dozen reps on the 260 log! hahaha ;)

[Ryan Bakke]

01/28/2006- my birthday!!!!

today was a "get back into it" event day. i just scored an axel last night and got it ready for a training session today so i wanted to try some moves out on that for sure...especially after it got me at the az strongman contest!!!

started with 2in axel clean and press every rep(5x5)...and actually tried to press it rather than my typical push jerk. after getting used to the axel i finnished with 245 x 5 clean and strict press every rep....had more in there but was pleased with that and quite winded.

moved into the power rack to do some overhead lockouts with the axel. it ends up being about a 4-5 inch lockout and i did 3 sets of 5 at 315 and finished with an overhead hold for time 365.....kept it locked for a minute.

ended up doing some distance work on the farmers next finnishing my last run with 200 lbs for 200 feet....these need plenty of work since the farmers killed me at the contest.....

this workout was just what i needed to get back in the gym and get moving after a long week off.

[Ryan Bakke]

01-29-06 recovery day.

today was conditioning and gpp day. i started with a sled drag doing about 10 sets of 100 ft with about 1 min rest between each pull. not sure on what the resistance is since it functions like a plow right now basically getting heavier as it gathers up dirt. did 4 pulling with the rope held in my hands reaching back between my legs. oh my god does that burn the ass and hamstrings. then the next four were done with rope in hands doing a backward walk/drag.....got a huge burn/pump in the quads and was burping breakfast. the last 2 were done with the typical forward pull.

this was great and gave an excellent pump without breaking down the legs. however it made me realize that i am OUT OF SHAPE!!! plenty of work to do.

i finished off the day with 5 1 min rounds of work with a 10lbs sledge. basically beating the hell out of the same tire in various stances.

some stretching and hanging from the chin bar to get the kinks out and i feel ready for tomarrow. its too early to tell but i think these gpp days are going to really help improve my conditioning and my ability to recover....guess we will see.

stay healthy everyone and have a good training day!

[Ryan Bakke]

01-30-06-gym day

today was my first gym day since the my layoff and i had to hit it early due to a doctors appointment. so with 4 hours sleep and no caffine the training session went well.

started with power cleans each set was concluded with one jerk.all felt pretty good, however the last few sets looked/felt pretty sloppy on the catch

60kg x 5
100kg x 5
120kg x 5
130kg x 3
140 kg x 3
150 kg x 3
155 kg x 3 singles

next was box squats to a 14 in box. these felt pretty heavy and i was lacking explosiveness off the box but still set a pr

225 x 5
315 x 5
365 x 5
405 x 5
455 x 3
500 x 2 sets of 1-500 of a box is a pr for me and i just had to do another set

moved into rack deads with the bar right at the knee i have not done these in a long time so i wanted to get a reference point

225 x 5
315 x 3
405 x 3
495 x 3
585 x 3
625 x 1

i was crazy tight in the low back after these so i did 3 x3 in the snatch grip high pull with 100kg next and finished with 3 x 10 in the glute ham raise.

good session today and i am already looking forward to my GPP day tomarrow. i will post my GPP workout schedule as well in the next few days when it is typed up.

good training to all!

[Ryan Bakke]

01-31-06-Gpp day

today i started off with some more dragging. went with the 10 sets of 100 feet and dropped the weight down a little. 4 sets of backward drags got the legs going and 2 sets each direction of the carrioca drag got the ad/abductors nice and loose. finished with 2 sets of pull through drags to stretch and loosen the lower back and glutes which were tight as hell from yesterdays pullin/squatin.

then did 5 one minute rounds of rope skipping followed by some stretching for the upper and lower body.

nice and loose today feeling prety recovered and tonight (02-01-06) i have events out at scott porters. thinking yoke, tire and stones but we will see how it feels.

[Ryan Bakke]

02-01-06-EVENTS.

yoke, tire and stones on the agenda for today.

yoke was light but felt a bit hard on the knees. did a few warm up sets then did 2 100 ft runs at 500lbs and then did a 200 ft run at 500 lbs. felt good and got the blood flowing.

went to tire next and flipped the 750 for two sets of 5 followed by 1 set of two. then my right calf did a "freak out" and i bailed out of my other 3 sets. 5 x 5 was in the plans but was not to be.

stones were next and i felt like to some singles and scott talked me into doing the lifts in one motion, skipping the lap. got the 330 on a few different height platforms in one motion finishing with the 61 inch which is a PR for me. finished with the 330 to 61 and the 370 to 50somthingish also a PR in a two stone series!

afterwords i drank a quart of milk and picked up my yoke from my welder which came out good except the crossbar is like 7 ft long...it is quite possibly the widest yoke in the United States. very sturdy though!

[ClayEdgin]

:F:

Backwards sled pulling rules.

[Matt Burns]

Ryan, nice workouts . Your puting up some great wieghts overhead!

[Scott Porter]

See if he can make you another crossbar, you don't want it that wide, as the weight will be farther away from you.

[ClayEdgin]

There's also something to be said about training with implements that are generally tougher than what you'd find in most contests. Not that you need any specialized core work with a tougher yoke though.

[Ryan Bakke]

i just did a little work with it and it is stout!!! the width of the crossbar really does not make it feel any different than a shorter one, just have to hold it like an actual squat bar. i will post some pics of it soon. i did notice that the width made it a bit tougher to control if the left or right side starts to dip....the obliques will get hammered!!! we will see, the guy offered to shorten it up for me but i was kinda thinking along the same lines as you clay....tougher implement in practice makes a competition/regulation one feel easier. right now scott im guessing it to be 200-220 empty. i will weigh it soon

[Scott Porter]

Take a picture of it, I'd like to see what it looks like. How thick is the crossbar? Did you get thicker than mine?

[Dan Harrison]

Holding the yoke like a squat bar is the way to go for me. It is easier to keep the upper torso compact and in a power position, whereas holding the yoke at the sides sometimes allows some slumping forward of the torso...bad news for yoke walking.

[Ryan Bakke]

02-03-06- "bodybuilding day"

not much to list. basically i went and did a few sets of any and every movement i can think of with a barbell and knock out about 10-15 reps. i finished the workout with a huge sweat going. pumped and puffed and ready to be tanned and oiled up! seriously though this workout actually feels awesome after all the heavy stuff and the events. doesnt seem to tap into my recuperation and makes the joints feel good.

[Ryan Bakke]

02-04-06- events.

today was events, i wanted to try out my new safety squat bar (which i got for free) so i did several sets of ass to ankles squats to warm up. i only went to 335 for a few sets of 5, but i gotta tell you the guys at westside are not kidding when they say this bar drives you forword like no ones business. you can feel the back working hard to maintain an upright posture from the base of the neck to the tail bone.

SAFETY BAR SQUATS
155 x 10
245 x 8
335 x 3 x 5

next was the log press....even the light weights felt heavy and out of the groove but i was able to keep going and set 2 PR"S

empty log clean and press x 15
160 x 10
210 x 8
260 x 5
290 x 5
310 x 3- PR
330 x 1-PR----went up easy into lockout....but stopped here

farmers- this was a heavy short distance day for farmers that didnt go so well.

195 a hand for 200 ft to warm it up.
245 a hand for 3 sets of 50 ft. just to work on the start.
285 a hand hit 50 ft before a drop.
305 a hand for about 10 ft.....pissed off about this one...took about 3 attepmts just to get it off the ground....need to get a stronger pull off the ground...pretty sure nothing but time will help but any suggestions are appreciated.

overall a good day with 2 prs set and a little break in with my new squat bar!

[Paul Neuhaus]

305 a hand for about 10 ft.....pissed off about this one...took about 3 attepmts just to get it off the ground....need to get a stronger pull off the ground...pretty sure nothing but time will help but any suggestions are appreciated.


I'm not sure if I can be of much help here, but I'll try. My DL is terrible, but I can lift some heavy Farmers. Here's a few things I do to make the lift easier...

Get your hips between your hands. This will give you a better center of gravity. In my opinion, this is the most important part of the lift.

Get your butt low, look up, and thrust your hips forward as you lift, "squatting" the weight with your back arched.

By doing these few things, I take most of the tension off my back to make for an easier lift. But, if you have weak hips and a strong back, then my technique may not work as well for you. I use it because I have strong hips and a weak back.

Good luck.

[Ryan Bakke]

02-06-05

Today Was A Power Day.. Needed To Get In Some Deads So After My Warm Up Routine I Got Started.

Power Cleans

60kg X 5
100 X 5
110 X 5
120 X 5
130 X 3
140 X 1-easy And I Wanted To Get 3 With 150 So I Stopped Here
150 X 3- Messy But Successful.

Deadlifts

315 X 1
365 X 3
405 X 5
455 X 5
495 X 3
585 X Stalled About An Inch Off The Ground!!!!! Wtf!
545 X 1
500 X 6-pissed Off And Just Started Yanking...i Know I Could Go Blind!! But Then Got 6 At 500 Which Is A Pr For Me...585 Might Have Gone If I Didnt Clean Before Hand But I Was Happy With That.

Yoke Squat Lockout.

Set The Bar Below My Nips And Held For Time On The Last Rep

400 X 5
500 X 5
600 X 1
700 X 1
800 X 1
850 X 1 And Held For 47 Seconds...then I Think I Saw St Peter At The Pearly Gate Who Called Me A Pussy.

1 X 12 On The Glute Ham Bench And I Was Done!

Good Workout But I Am Now An Inch Shorter.

[Ryan Bakke]

02-08-2006

event day today but basically turned into a yoke day.

i started with safety squats and began to work my way up to 335 x5 as a warm up for the knees.

yoke-all sets were done for 50 feet and all were brought back 50 feet before piling on a few more plates.

400x2x50ft
500x2x50ft
600x2x50ft
700x2x50ft
750x2x50ft
800x2x50ft- first 50 foot run i had a drop at about 25 ft. the second run was without drops. i was toast after the last run....holy smokes i love my new yoke and never thought this event would be so fun and brutal!

stones-

i rolled my 340 over to my platform and then rolled it back to its place of rest realizing i was done for the day....WHEW!

[Ryan Bakke]

02-10-06

safety bar box squats-14 inch box

10 x 2 w/ 275 w/ 45 sec rest

felt awesome and i took a wide stance. for the first 8 sets to really hit the hams and hips and low back...enjoyed these quite a bit.

stones-340 to 54

340 stone to 54 for 5 singles all loaded without a lap...been trying to practice the single motion loads

then the 340 x 5 reps....but missed the 5th...took a minute and then nailed the 5th.

[Ryan Bakke]

02-12-06

wasnt really feeling this training day and i was beginning to feel as though a cold or koodie was comming on

warmed up with power cleans as usual

60x5
100x5
120x5
130x5
stopped there...endurence was down and form was sloppy

deadlifts

225x5
315x5
405x5
495x2
545-couldnt budge it!!!!!
495x0!!!!

last week hit 500 x 6 and this week the thing was nailed to the earth! i might still be a bit sore/weak from the repetition stone loads, but come on!!

rack deads from top of knee cap

405x5
495x5
585x5
675x3

glute ham raise

5x5 with a 45 on chest.

what a crap session and was coughing phlem by the end...think a koodie got me!

[Ryan Bakke]

02-15-06- events

the only event i completed today was the antibiotic lift. caught a bug at work and have been laid up with it ever since :EP: hope tomarrow brings a clear chest and head and poundages to be lifted.