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Ryan Brown
11-26-2009, 09:18 AM
11/25/09

Rest Day

Ryan Brown
11-26-2009, 06:32 PM
11/26/09

PPPU (Coupled with HSPU)
On Floor
6 x 1

HSPU
Negatives
6 x 2

Front Lever
Front Pull to ATFL to Inv. Hang
8 x :08

Back Lever
German Hang to ATBL
8 x :08

KB Goblet Squats
24 kg x 15 x 3

One more training session in this cycle. I'm going to do a deload week next week, followed by a test week. Then I'll start my next cycle.

Ryan Brown
11-29-2009, 10:10 AM
11/27/09

Back Lever (Coupled with FL)
German Hang to ATBL
8 x :08

Front Lever
Pull to ATFL to Inv. Hang
8 x :08

Planche
Tuck Planche
8 x :08

PPPU
On Floor
6 x 1


De-load week next week, followed by testing.

Ryan Brown
11-29-2009, 10:11 AM
11/28/09-11/29/09

Rest Days

Ryan Brown
11-30-2009, 05:00 PM
11/30/09

Did a little stretching, foam rolling/tennis ball for the whole body. And some odd 24kg KB Presses throughout the day.

Chris Salvato
12-01-2009, 02:45 PM
Hey Ryan,

Did you get my PM? :)

Chris

Ryan Brown
12-01-2009, 04:36 PM
Just replied, Chris.

12/1/09

Active Recovery
Played around with some handstands, FL, BL, PL stuff. Nothing too strenuous or structured.

I'm feeling really good and I wasn't really overreaching at the end of my last cycle, so I'm only going to rest for one more day and then test on thurs/Fri. Then I'll rest over the weekend and start my new cycle on Monday.

Ryan Brown
12-02-2009, 10:45 PM
12/2/09

Rest Day

Tomorrow I'm gonna test all my gymnastics stuff. Here's the list, in order of the tests. I'm gonna warm up thoroughly before all this and I'll give myself ample rest time between efforts.

PPPU Max Reps
Full FL Attempt
Full BL Attempt
HSPU Max Reps
Adv. Tuck Planche Max Hold
Half-Lay BL Max hold
One-Leg FL Max hold

A lot of these tests are to gather info to plan my next cycle.

Then, on Friday I'll be testing the following stuff just for fun, to see where my progress is:

Weighted Chin 1RM
Press 1RM
Figure out where to start Squat Linear progression

Ryan Brown
12-03-2009, 01:32 PM
12/3/09

Testing Day

PPPU Max Reps (PR)
5 Reps. I could have squeezed out an ugly 6th rep.

Full Front Lever Attempt
Couldn't quite hold a Full FL for any amount of time. My One Legged FL test indicates that I'm close, though.

Full Back Lever Attempt (PR)
13 Seconds. My progress on the BL this cycle is amazing. This means I'll probably be using Full BL holds for my work sets on my next cycle.

HSPU Max Reps
2 complete Reps, with some arching on the 2nd.

One-Leg Front Lever Max Hold (PR)
7 Seconds. I'll be using this progression for my work sets in my next cycle.

Adv. Tuck Planche Max Hold (PR)
9 Seconds. I'm definitely ready to use this for my work sets.


I love measurable progress! Tomorrow I'm testing Weighted Chin 1RM and Press 1RM. Also starting my Squat linear progression. I'll start my new cycle on Monday.

Here's a video of all these tests: http://www.youtube.com/watch?v=aXU9dqbbxqM

Ryan Brown
12-05-2009, 11:37 AM
12/4/09

Squat
45 x 8
95 x 5
135 x 3
155 x 5 x 3

Press 1RM
45 x 8
65 x 5
95 x 5
115 x 3
125 x 1
135 x 1
140 x 1

Unfortunately, no PR. But I'm not completely surprised, based up on my 2 HSPU Max. I'm going to place more emphasis on HSPU in my next cycle. I'm going to be doing them 3 or 4 days/week.

Weighted Chin 1RM
Bwt x 5
25 x 3
45 x 2
65 x 1
85 x 1
100 x 1
105 x 1 (PR)
110 x 1 (PR)

That's 2/3 Bwt. I guess those OAC Negs were working.

Chris Salvato
12-06-2009, 12:53 AM
I squeaked out a 115x1 just barely (i questioned even counting it)

Looks like I need to get that 115 solid so that I can say I beat you out ;)

Ryan Brown
12-06-2009, 11:23 AM
Maybe. The belt I was using weighted at least 2.5 lbs though!:)

Ryan Brown
12-06-2009, 11:42 AM
12/5/09

Rest Day

DOMS from yesterday's Squats with 155.

Ryan Brown
12-06-2009, 09:28 PM
12/6/09

Rest Day

Ryan Brown
12-07-2009, 08:04 PM
12/7/09

First day of my new steady-state cycle. I think I selected by sets/reps appropriately.

PPPU (Coupled with HSPU)
On Floor
Ladder 1,2,1,2,1,2

HSPU
6 x 1

Back Lever (Coupled with FL)
Full BL
10 x :06

Front Lever
OLFL
10 x :04

Squat
45 x 8
95 x 5
115 x 5
135 x 3
145 x 3
160 x 5 x 3

My knees are tolerating the squats just fine right now. Keeping my fingers crossed.

Ryan Brown
12-09-2009, 02:29 PM
12/8/09

OAC
Negatives
1 x 1R + 1L

HSPU (Coupled with FL)
6 x 1

Front Lever
OLFL
10 x :04

Planche (Coupled with PPPU)
ATPL
3 x :05
7 x :04

Changing this to 10 x :04. 5 seconds was putting me a little too close to failure.

PPPU
On Floor
Ladder
1,2,1,2,1,2

Ryan Brown
12-12-2009, 07:43 PM
12/9/09

Rest Day

Ryan Brown
12-12-2009, 07:46 PM
12/10/09

PPPU (Coupled with HSPU)
On Floor
Ladder 1,2,1,2,1,2

HSPU
6 x 1

Back Lever (Coupled with FL)
Full BL
10 x :06

Front Lever
OLFL
10 x :04

Squat
45 x 8
95 x 5
135 x 5
155 x 3
165 x 5 x 3

Ryan Brown
12-12-2009, 07:47 PM
12/11/09

Really sore and low on sleep. Called it a Rest Day.

Ryan Brown
12-12-2009, 07:51 PM
12/12/09

Squat
45 x 8
95 x 5
135 x 5
155 x 5
170 x 5 x 3

Deadlift
45 x 8
95 x 5
135 x 5
155 x 5
185 x 5


I'm getting some very slight knee aches/soreness. It's not the knee cap tenderness that I've been rehabbing, it's in new places and it's very mild. I think it might just be the connective tissue adapting to the load of training again. I'll keep an eye on it but I'm not too worried as of now.

Chris Salvato
12-12-2009, 11:08 PM
I have been having similar problems with my knees. They can't take the amount of flipping I put them through and I get very sore even on my good knee, sometimes.

Sucks, oh well :P

Ryan Brown
12-14-2009, 10:04 PM
12/13/09

Rest Day

Ryan Brown
12-14-2009, 10:05 PM
12/14/09

PPPU (Coupled with HSPU)
On Floor
Ladder 1,2,1,2,1,2

HSPU
6 x 1

Back Lever (Coupled with FL)
Full BL
10 x :06

Front Lever
OLFL
10 x :04

Squat
45 x 8
95 x 5
135 x 5
155 x 3
175 x 5 x 3

Ryan Brown
12-15-2009, 03:34 PM
12/15/09

OAC
Negatives
1 x 1R+1L

These felt incredibly strong today on both arms. I even paused at a few points in the descent, without much effort. I may have a solid OAC on both arms by the end of this cycle. That would be sweet.

Planche (Coupled with FL)
ATPL
10 x :04

Front Lever
OLFL
10 x :04

HSPU (Coupled with PPPU)
6 x 1

PPPU
On Floor
1,2,1,2,1,2

Ryan Brown
12-16-2009, 10:12 PM
12/16/09

Rest Day

I'm now in Raleigh, where I will be staying until January 8th. This won't really have much impact on my training, aside from the fact that I can do it in my garage which will make it much more convenient.

Ryan Brown
12-18-2009, 09:41 PM
12/17/09

PPPU (Coupled with HSPU)
On Floor
Ladder
1,2,1,2,1,2

HSPU
6 x 1

Back Lever (Coupled with FL)
Full BL
10 x :06

Video taped myself and realized my feet were higher than my shoulders, so I worked on that. It's not that I'm not strong enough for the proper position, I just don't know exactly what it feels like yet.

Front Lever
OLFL
10 x :04

Also video taped these and reviewed the footage as I was training. Pretty good for the most part, but I could open my hips a little more on the straight leg.

Squat
45 x 8
95 x 5
135 x 5
155 x 3
185 x 5 x 3

I was supposed to do 180, but I didn't have the proper plates to put that weight on the bar so I'm skipping to 185 today and repeating that same weight on Saturday. This keeps the linear progress more-or-less intact.

Ryan Brown
12-18-2009, 09:44 PM
12/18/09

OAC
Negatives
1 x 1R+1L

These felt good as ever. I maintain my belief that I will have a OAC on each arm at the end of this cycle. Everything after the OAC felt a little rough, but that's how Friday's tend to go at the beggining of a cycle. I'll take my 2 rest days over the weekend and I'm confident I'll feel stronger on Monday.

Planche (Coupled with FL)
ATPL
10 x :04

Front Lever
OLFL
10 x :04

PPPU (Coupled with HSPU)
On Floor
1,2,1,2,1,2

HSPU
6 x 1

Ryan Brown
12-20-2009, 12:24 PM
12/19/09

Squat
45 x 8
95 x 5
135 x 5
155 x 3
185 x 5 x 3

Deadlift
135 x 5
155 x 5
185 x 3
200 x 5

Ryan Brown
12-20-2009, 11:34 PM
12/20/09

Rest Day

Ryan Brown
12-21-2009, 05:43 PM
12/21/09

PPPU (Coupled with HSPU)
On Floor
1,2,1,2,1,2

HSPU
6 x 1

The HSPU felt kind of hard today. I'm not sure if I should change up my programming or stay the course. I'm wondering if 6 x 1, 4 days/week is too much volume. I'm considering cutting back to 3 x 1 to see if it makes a difference.

Back Lever (Coupled with FL)
Lower to BL
10 x :06

Front Lever
Lower to OLFL
10 x :04

Squat
45 x 8
95 x 5
135 x 5
165 x 3
190 x 5 x 3

My legs are starting to feel strong again and my knees are feeling just fine.

Ryan Brown
12-22-2009, 06:11 PM
12/22/09

OAC
Negatives
1 x 1R+1L

Planche (Coupled with FL)
ATPL
10 x :04

Front Lever
Lower to OLFL
10 x :04

I tried to start using the embedded protocol this week by lowering into the OLFL and BL. I'm going to scrap that for another couple weeks. I think it's too much, too soon.

HSPU (Coupled with PPPU)
3 x 1

Reducing the volume to 3 x 1 to see if it helps these progress. They feel every bit as hard as they did on day 1 of this cycle.

PPPU
On Floor
1,2,1,2,1,2

Ryan Brown
12-23-2009, 08:59 PM
12/23/09

Squat
45 x 8
95 x 5
135 x 5
155 x 5
175 x 3
195 x 5 x 3

Deadlift
135 x 5
155 x 5
185 x 3
215 x 5

Ryan Brown
12-27-2009, 10:57 AM
12/24/09-12/27/09

Rest Days

Skipped all my training for the 2nd half of the week because I was starting to feel pretty beat up. My diet got shitty on Christmas but I'm back on Paleo. I'll resume training on Monday.

Ryan Brown
12-28-2009, 11:42 PM
12/28/09

Squat
45 x 8
95 x 5
135 x 5
155 x 5
185 x 3
195 x 5 x 3

PPPU
On Floor
1,2,1,2,1,2

HSPU
3 x 1

Back Lever
Full BL
8 x :06

Front Lever
OLFL
8 x :04

Ryan Brown
12-29-2009, 07:46 PM
12/29/09

OAC
Negatives
1 x 1R + 1L

HSPU
3 x 1

Planche
ATPL
8 x :04

Front Lever
OLFL
8 x :04

I skipped my scheduled BL training today due to some residual soreness in my upper back.

So, I was still wondering what to do with my HSPU programming. When I first designed this cycle I chose to do 6 x 1, 4 days/week because my PPPU's responded really well to this set/rep/frequency scheme in my previous cycle. This proved to be way too much for my HSPU. In hindsight, this isn't surprising. My PPPU's probably responded so well because I hadn't ever done PPPU's before. I was a novice on that movement and was able to make fast novice-progression with little risk of overtraining. However, I'm definitely not in the novice phase on my HSPU. I've been training them ever since the beggining of the summer. So, 4 days/week is probably too much. So, I'm going to try 6 x 1, 2 days/week. In my previous cycle my HSPU negs were done 2 days/week and I made good progress on them. So, I think 2 days/week is the way to go.

Ryan Brown
12-30-2009, 10:19 AM
12/30/09

Rest Day

I've decided I'm officially overreaching to some extent. I thought that taking those 4 days off would help, but I ate shitty food and didn't sleep well, so I don't think it was as restorative as I'd hoped it would be. Over the past few nights my sleep has become more and more interrupted. Last night I woke up 3 times despite taking ZMA. I'm still really sore from those back levers too. My appetite has also been decreased lately and I hardly ate anything yesterday. The only symptom that I'm lacking is the bad mood and irritability that I typically get when overreaching. But, I'm sure I need rest. So, I'll resume training on the Jan. 11th. That's a 13 day break from training that should clear everything up. I will definitely not be competing in the CF Games this year. I was considering it up until now, but with this little speed bump in my training there's no way I'd be ready. It's all good. Lately I've just been enjoying restoring my Squat/DL strength and working my way through these gymnastics strength progressions and I'll continue to do that.

edit: Here's another overreaching symptom that I've observed. It could just be my imagination but I think my hair growth has slowed down. I cut my hair 2 weeks ago and typically I would need to cut it again by now to keep it as short as I like, but it hasn't grown as much as I'd expect in the past 2 weeks. Same goes for my facial hair.

Ryan Brown
01-03-2010, 10:53 AM
12/31/09 - 1/3/10

Rest Days

I continued to have trouble sleeping for a couple days after I ceased training but it's starting to improve. Last night I got an uninterrupted 9.5 hours. That kicked ass. I'm keeping my diet paleo plus 1 quart of goat milk daily, taking my fish oil, vit d, and ZMA before bed. It feels like I'm on the right track. I'm still planning on resuming training a week from Monday.

Ryan Brown
01-10-2010, 10:17 AM
1/4/10 - 1/10/10

Rest Days

I planned on starting training again tomorrow. I've been feeling a little under the weather lately but I feel better today. I may or may not train tomorrow depending on how I feel. I'm keeping my fingers crossed though, b/c I'm really ready to start training again.

Ryan Brown
01-11-2010, 03:04 PM
1/11/10

Squats
45 x 8
95 x 5
135 x 5
155 x 3
185 x 3

I was trying to warm up for 195 x 5 x 3 and pick up my linear progress right where I left off. However, I tweaked my right glute a little bit at some point in my warm up and I could really feel it with 185 on the bar. So, I called it a day. And I didn't have time for my gymnastics stuff today. Hopefully I'll start that up again tomorrow.

Ryan Brown
01-13-2010, 06:32 PM
1/12/10 - 1/13/10

Rest Days

Still feel like I'm fighting off a cold or something. I'm going to feel it out tomorrow.

Ryan Brown
01-17-2010, 08:22 AM
1/14/09 - 1/17/09

Rest Days

Wow, this has turned into the longest break I've taken from training in over a year but I'm not too concerned b/c rest is good and usually I worry that I don't get enough of it.

I've been thinking about my training and I really don't want to do another Gymnastics cycle. My knees feel good squatting heavy and I'm ready to move some iron and gain some weight and I'd also like to start doing some metcon again. So, for my next program I'm looking at CFFB and 5/3/1. I'm leaning towards 5/3/1 right now. My current bwt is 160ish, and I'd like to creep my way up to 180 without getting too fat. Nutritionally, the plan would be paleo+raw milk/goat milk (and grassfed butter), making sure to hit 1.5 g protein/lb bwt everyday. I haven't ordered the 5/3/1 ebook yet, but Robb Wolf wrote about it on his blog and he included some ring strength series as accessory work on one day a week. I'd like to do something like that so I can keep my hand in the gymnastics stuff.

Ryan Brown
01-18-2010, 04:45 PM
1/18/10

5/3/1 starts today!

Squats
45 x 8
135 x 5
155 x 3
175 x 5
200 x 5
230 x 6

Power Cleans
45 x 5
95 x 2 x 2
135 x 2 x 10, every minute on the minute

Ryan Brown
01-19-2010, 03:58 PM
1/19/10

Press
45 x 5
65 x 5
80 x 5
90 x 5
105 x 10

Good Mornings
45 x 8
65 x 5
95 x 10 x 3

My legs and traps are wicked sore from yesterday.

Ryan Brown
01-20-2010, 02:33 PM
1/20/10

Rest Day

I've managed to catch a little bit of a cold. I'm going to try to train through it, limiting my accessory work and just doing the meat and potatoes of the program. Sleep hasn't been as good as I'd like the past 2 nights. like 7.5-8 hours. But, I got in a nice 2.5 hour nap today.

Ryan Brown
01-21-2010, 09:28 AM
1/21/10

Rest Day

This cold has gotten worse so I'm not just going to "train through it". I'm resting until it clears up.

On a side note, I've never had DOMS in my hamstrings this badly before. I think it was the heavy squats, followed by the good mornings that did it. Ouch.

Ryan Brown
01-22-2010, 08:58 AM
1/22/10

Rest Day

I went to Student Health Services today and found out I have mono. So, no training for at least another week. Isn't that exciting?

Ryan Brown
01-23-2010, 07:10 PM
1/23/10

Rest Day

Ryan Brown
01-24-2010, 05:27 PM
1/24/10

Rest Day

Ryan Brown
01-25-2010, 05:41 AM
1/25/10

Rest Day

Lawrence "Bo" Boland III
01-25-2010, 05:46 AM
1/22/10

Rest Day

I went to Student Health Services today and found out I have mono. So, no training for at least another week. Isn't that exciting?

A week? holy hell man, I think you'll be out a month! I'm not 100% on the physical ramifications that mono causes, but I'm guessing that its in your best interest to listen to the docs. What did they say on this one? Are you feeling any better this week?

Best of luck to you.

Ryan Brown
01-25-2010, 10:05 PM
1/26/10

Rest Day

The doctor said it should be about 2 weeks to run it's course if I got 8-10 hours of sleep every night. So far I've been accomplishing that with ease with the help of the narcotics they prescribed me. And today was the start of my 2nd week showing symptoms, so I think I'll be recovered by the end of the week. If I don't feel 100% I'll rest longer.

Ryan Brown
01-27-2010, 08:09 AM
1/27/10

Rest Day

I'm starting to feel really good. I've been getting really good sleep and lots of it lately. I think that's helping. Friday is my follow up appointment to do blood work and see if I've shaken the mono yet.

Ryan Brown
01-28-2010, 05:47 PM
1/28/10

Rest Day

Feeling better everyday. Tomorrow morning I'll go to the doc again and see what she has to say.

Ryan Brown
01-30-2010, 09:15 AM
1/29/10-1/30/10

Rest Days

I went to the doctor yesterday and my white blood cell count, (indicative of how hard my body is fighting off the mono virus) was decreased from 20,000 to 6,000. So it's almost 75% less, which makes sense because I certainly feel 75% better than I did. She said no contact activities but I could start being a little more active so, my plan is to start training again on Monday. I'm doing ZERO assistance work this week and sleeping/eating tons. I'll ensure 9 hours per day with naps. If I feel like the training is triggering a relapse, I'll stop. And as far as numbers go, I'm restarting the cycle that I began 2 weeks ago.

Ryan Brown
01-31-2010, 02:57 PM
1/31/10

Rest Day

Steven Low
01-31-2010, 03:18 PM
I hope you have been taking your Vitamin D man. At least 10,000 IU/day if not more.

Ryan Brown
01-31-2010, 08:04 PM
I have been taking my Vit D. I did 10,000 IU/day for 30 days, and then I stepped it down to 5,000 for maintenance. Should I go back up to 10,000 b/c of the illness?

Steven Low
02-01-2010, 06:25 AM
I have been taking my Vit D. I did 10,000 IU/day for 30 days, and then I stepped it down to 5,000 for maintenance. Should I go back up to 10,000 b/c of the illness?
Yeah, definitely.

I've actually been on 10,000 IU the whole time since I went down to 5,000 3 months ago. I didn't change anything and I was struggling -- only thing I had changed was the D. So now I'm permanently on 10,000 IU.

See how it goes.

Ryan Brown
02-02-2010, 07:00 AM
2/1/10

Back to training. If I feel a mono relapse coming on, I'll pull the plug.

Squat
45 x 8
95 x 5
135 x 5
155 x 3
175 x 5
200 x 5
230 x 5

I didn't go all out on the last set because I'm trying to ease back into training. Just got my reps and called it done.

Chins
bwt x 5
15 x 5 x 5

These were embarrassingly difficult. What happened to my pulling strength that was at an all-time high 1.5 months ago? Overreaching, followed by mono is what happened. I can't wait to be strong again.

I'm eating for mass gain right now. 1/2 gomad and Whey protein+paleo @ around 4000-5000 kcals/day. I'm aiming for 2 lbs/week.

Ryan Brown
02-02-2010, 03:28 PM
2/2/10

Bench Press
45 x 8
95 x 5
130 x 5
150 x 5
170 x 5

I'm adjusting my training schedule to the 2 days/week template that is outlined in 5/3/1. I think this will be easier on my body while I'm still recovering from mono. So, on Friday I'll train my DL and Press.

Ryan Brown
02-04-2010, 02:22 PM
2/3/10 - 2/4/10

Rest Days

I was just wondering, could one of the moderators change the title of this thread? I'd like it to simply read "Ryan Brown's Log" because it's not really "mostly crossfit" anymore.

Ryan Brown
02-05-2010, 07:11 AM
2/5/10

We got a ridiculous winter storm last night and the entire university is closed today including the rec center. So, no DL/Press for me. I'll do it tomorrow if the rec center is open.

I should also mention that as of today I'm officially consuming 4,000 kcals and 210 grams of protein per day. Hopefully this will be enough for my desired 2 lbs/week and if it isn't I'll tweak it. I'll keep my bwt updated on my log.

Ryan Brown
02-06-2010, 06:59 PM
2/6/10

Rest Day

Snowed in. No gym again today. I'll try to get in my DL/Press tomorrow and then do Tuesday/Saturday next week.

Ryan Brown
02-07-2010, 02:40 PM
2/7/10

Deadlift
95 x 5
135 x 5
155 x 3
195 x 5
225 x 5
255 x 8

Press
45 x 6
65 x 3
85 x 5
95 x 5
110 x 8

I felt good in the gym today. Last week I could tell the mono was still holding me back a little bit but today that was gone.

Ryan Brown
02-08-2010, 08:21 PM
2/8/10

Rest Day

I forgot to mention that yesterday I weighed in at 162. That's right on schedule. I'm shooting for 164 by next monday.

Ryan Brown
02-09-2010, 08:14 PM
2/9/10

Squat
45 x 8
95 x 5
135 x 3
155 x 3
190 x 3
215 x 3
240 x 5

Squats felt strong except a small tweak in my glute/hamstring on my right side. It's right where my glutes meet my hamstrings and I can't quite tell which muscle it actually is. I think it's due to tight hamstrings b/c I've been less diligent in my stretching lately since I've been sick. So, I'm going to focus on getting some more slack in my hammies for the next few weeks and see if that clears it up.

Chins
bwt x 5
15 x 5 x 5

I had solid chest contact on all of these. I'm starting to feel strong again.

Bench Press
45 x 8
95 x 5
115 x 3
140 x 3
160 x 3
180 x 6

Ryan Brown
02-10-2010, 01:13 PM
2/10/10

Rest Day

Ryan Brown
02-11-2010, 03:04 PM
2/11/10

Rest Day

I'm feeling really good. I wanted to train today but I'm waiting for tomorrow as planned. I'm going to try to get on my 4 days/week schedule next week.

Ryan Brown
02-12-2010, 02:52 PM
2/12/10

Power Snatch
45 x 5
65 x 3
95 x 2 x 10 on the minute

Deadlift
135 x 5
155 x 5
185 x 3
210 x 3
240 x 3
270 x 7

Press
45 x 6
65 x 5
90 x 3
100 x 3
115 x 5

Ryan Brown
02-14-2010, 02:25 PM
2/13/10-2/14/10

Rest Days

Ryan Brown
02-15-2010, 07:08 PM
2/15/10

I weighed in today at 166 lbs. So far, my weight gain is right on track.

Squat
45 x 8
135 x 5
185 x 3
200 x 5
230 x 3
255 x 5

Shrugs
135 x 7
135 x 25

Chins
bwt x 5
10 x 3
17.5 x 5 x 5

Ryan Brown
02-16-2010, 08:53 PM
2/16/10

Bench Press
45 x 8
95 x 5
135 x 3
150 x 5
170 x 3
190 x 5

GHD Situps
3 x 15

Back Extensions
Bwt x 10
10 x 15 x 2

Metcon
4 Rounds:
100m Sprint
10 Burpees

3:45

Ryan Brown
02-17-2010, 08:55 AM
2/17/10

Rest Day

Ryan Brown
02-19-2010, 05:51 PM
2/18/10

Weighed in at 167.9 today.

Power Clean
95 x 2 x 3
115 x 2
125 x 2 x 10 on the minute

Deadlift
135 x 5
185 x 3
225 x 5
255 x 3
285 x 6

Kroc Rows
15 x 8 x 1
30 x 5 x 1
R 30 x 25
L 30 x 25

Ryan Brown
02-20-2010, 12:52 PM
2/19/10

Rest Day

Ryan Brown
02-20-2010, 12:59 PM
2/20/10

Press
45 x 6
75 x 5
95 x 5
110 x 3
120 x 6

Dips
bwt x 5 x 5

Hill Sprints
4 x ~80m, quite steep
2-3 min. recovery between sprints

Ryan Brown
02-21-2010, 02:06 PM
2/21/10

Rest Day

Ryan Brown
02-22-2010, 03:35 PM
2/22/10

Deload Week

Weighed in at 166.3 today. I was hoping for 168. It may have been a fluke but I'll check again tomorrow. Either way, since it's deload week and I won't be working very hard in the gym I'll try to work a little harder in the kitchen and get to 170 by next week.

Squat
45 x 8
95 x 5
110 x 5
135 x 5
160 x 5

Shrugs
95 x 10
135 x 10

Chins
bwt x 5 x 3

Ryan Brown
02-24-2010, 08:16 AM
2/23/10

I checked my weight again today and got 168.8, so I may not be as far behind schedule as I thought.

Bench Press
45 x 8
80 x 5
100 x 5
120 x 5

GHD Situps
2 x 15

Weighted BE
10 x 10 x 2

Ryan Brown
02-24-2010, 01:57 PM
2/24/10

Rest Day

I did a VO2 Max test in lab today. That was a little intense for deload week but I'm sure I'll be fine. I'm glad I decided to forgo metcon yesterday. My VO2 max is 57.

Ryan Brown
02-25-2010, 06:53 PM
2/25/10

Rest Day

Ryan Brown
02-26-2010, 02:28 PM
2/26/10

Power Snatch
85 x 1 x 10 on the minute

Deadlift
120 x 5
150 x 5
180 x 5

Kroc Rows
30 x 5
L 30 x 15
R 30 x 15

Ryan Brown
02-27-2010, 04:04 PM
2/27/10

Press
50 x 5
65 x 5
75 x 5

Dips
bwt x 5 x 3

OA Snatch
reps were done on each arm.
45 x 1
65 x 1
75 x 1
85 x 1
95 x 1
105 x 1 x 2

Ryan Brown
02-28-2010, 11:36 AM
2/28/10

Rest Day

Ryan Brown
03-01-2010, 06:08 PM
3/1/10

Weighed in at 169.1 lbs today. I wanted 170, but I'm not too worried b/c the general trend is still upward.

Squat
45 x 8
135 x 5
155 x 3
185 x 5
210 x 5
240 x 12

Shrugs
135 x 5
135 x 27

Chins
Bwt x 5
10 x 3
17.5 x 5 x 5

Next week is spring break and I'm flying to LA for a few days and won't be able to train while I'm there. This will screw up my schedule for this cycle a little bit. I'm just going to play it by ear but I may have to take that week off and restart this cycle when I return.

Ryan Brown
03-02-2010, 03:49 PM
3/2/10

Bench Press
45 x 8
95 x 5
115 x 3
135 x 5
155 x 5
175 x 9

GHD Situps
3 x 15

Weighted BE
10 x 10
25 x 10 x 2

Ryan Brown
03-03-2010, 08:25 AM
3/3/10

Rest Day

Ryan Brown
03-05-2010, 08:55 AM
3/4/10

Power Clean
45 x 5
95 x 2 x 2
135 x 2 x 10 on the minute

Deadlift
135 x 5
185 x 3
205 x 5
240 x 5
270 x 12

Kroc Rows
35 x 8
35 x 25 L
35 x 25 R

Ryan Brown
03-05-2010, 01:20 PM
3/5/10

Press
45 x 5
65 x 3
85 x 5
100 x 5
115 x 10

This was a big PR for reps at 115. Always nice to see my Press going up.

Dips
bwt x 6
10 x 5 x 5

Ryan Brown
03-06-2010, 03:49 PM
3/6/10

Rest Day

I'm not training again until Friday, due to travel.

Ryan Brown
03-13-2010, 04:57 PM
3/7/10 - 3/8/10

Rest Days

Ryan Brown
03-13-2010, 05:00 PM
3/9/10

I lied about not being able to train until Friday. Got a free 7 days at LA fitness. The epitome of a commercial gym. But they had a squat rack.

Squat
45 x 9
135 x 5
185 x 3
200 x 3
225 x 3
255 x 10

Shrugs
135 x 8
145 x 25

Chins
bwt x 5
10 x 3
20 x 5 x 5

Ryan Brown
03-13-2010, 05:00 PM
3/10/10

Rest Day

Ryan Brown
03-13-2010, 05:02 PM
3/11/10

Bench
45 x 6
95 x 5
135 x 3
145 x 3
165 x 3
185 x 7

I probably could have squeezed out another couple reps on that last set. But, I was at LA fitness again and I didn't have a spotter and didn't really want to ask one of the hair gelled khaki/polo shirt part-time models at the desk to spot me.

Ryan Brown
03-13-2010, 05:03 PM
3/12/10

Rest Day

Ryan Brown
03-13-2010, 05:09 PM
3/13/10

Got to train in Raleigh at my parents house. Kick ass garage gym.

Power Snatch
45 x 3 x 2
65 x 2 x 2
105 x 2 x 10

These weren't quite on the minute like I wanted them to be b/c I was helping my dad with a construction project between sets.

Deadlift
135 x 5
185 x 5
225 x 3
255 x 3
285 x 10

Kroc Rows
16 kg x 8
16 kg x 26 L
16 kg x 22 R

This discrepancy between limbs irritates me. I probably shouldn't be so anal about it.

I've probably lost weight during all this travel. I've tried really hard to keep up my eating but it's been hard. I'll get back on track once I'm back in Boone.

Derek Simonds
03-14-2010, 06:03 AM
3/11/10

Bench
45 x 6
95 x 5
135 x 3
145 x 3
165 x 3
185 x 7

I probably could have squeezed out another couple reps on that last set. But, I was at LA fitness again and I didn't have a spotter and didn't really want to ask one of the hair gelled khaki/polo shirt part-time models at the desk to spot me.

Oh that is funny. I live that crap on the road all the time. I really believe if I was home every week I could progress faster but on the road you just can't count on people. I had one guy spot for me on the bench and he was grunting more than I was. That made me uncomfortable....

Consistent eating while traveling is hard. I supplement a lot when on the road with protein bars and powder plus I take fruit from the hotel every morning. It is still difficult to consume the right amount of food. It is especially difficult if you are trying to eat clean, which fortunately for me is not my goal right now.

Your numbers are fairly close to mine. So as I am looking at them I am thinkinng man these are good numbers :D On the Kroc rows are you limited to a 35 LB DB usually? Because it looks like you could easily be doing sets of 20 with 50+ lb'ers. Like I said your training looks solid.

Ryan Brown
03-14-2010, 08:08 PM
3/14/10

Rest Day

Thanks, Derek. I feel like my numbers are starting to become something I can be proud of again. I suffered a knee injury that took me out of the Squat/DL/Oly game for awhile but I'm finally approaching my old maxes. I am trying to eat fairly clean right now, while still eating enough to gain weight. I'm trying to stay grain free and drinking 1/2 gallon of grass-fed milk throughout the day, in the form of whey protein shakes. I'm averaging 225 grams of protein/day. I'm not crushing carbs like I was last time I gained weight with GOMAD and I'm gaining it much slower, like 2lbs/week as opposed to 4. I'm pretty sure more of the gains are lean because of all this.

And I really like my training right now. I'm just slowly progressing the Kroc Rows for now. I'm taking those to failure -1 every time. Same with the shrugs.

Ryan Brown
03-15-2010, 07:52 PM
3/15/10

I weighed in at 173 today. So, it appears I've maintained my weight through spring break. I'm shocked. I thought was under eating big time. Guess not. I'm aiming for 174 by next Monday.

Squat
45 x 10
135 x 5
185 x 3
210 x 5
240 x 3
270 x 9

Press
45 x 5
65 x 5
95 x 3
105 x 3
120 x 8

Chins
bwt x 5
10 x 3
20 x 5 x 5

Ryan Brown
03-16-2010, 04:57 PM
3/16/10

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 3
195 x 6

GHD Situps
3 x 15

Weighted BE
Bwt x 10
25 x 10 x 3

Ryan Brown
03-17-2010, 06:01 PM
3/17/10

Rest Day

Ryan Brown
03-18-2010, 03:06 PM
3/18/10

Power Clean
95 x 2 x 3
115 x 2 x 3
145 x 2 x 10 on the minute

Deadlift
185 x 5
225 x 3
240 x 5
270 x 3
300 x 10

Kroc Rows
25 x 8
40 x 8
40 x 26 R
40 x 23 L

It seems like whichever arm goes second gets fewer reps. I'll just make sure I alternate week to week.

I weighed in at 171.6 today. Idk what that's all about. Probably just a fluke. I'll eat big to hit 174 by Monday.

Ryan Brown
03-19-2010, 04:18 PM
3/19/10

Ate a lot last night and weighed in at 176 today. Hell yea. I'm quickly approaching a PR bodyweight. 183 is my all time high.

Press
45 x 6
75 x 5
100 x 5
115 x 3
125 x 7

Dips
bwt x 6
15 x 5 x 5

Ryan Brown
03-21-2010, 12:32 PM
3/20/10-3/21/10

Rest Days

I did some good hiking up a river on rocks both of these days. I've noticed that I don't feel very heavy even though I've gained some weight. My mobility has remained pretty good. I do get winded quickly though.

Ryan Brown
03-23-2010, 08:50 AM
3/22/10

Bodyweight = 177 lbs
Beginning of deload week

Squat
45 x 6
115 x 5
140 x 5
170 x 5

Shrugs
135 x 10 x 3

Chins
bwt x 8 x 2
bwt x 6

Ryan Brown
03-23-2010, 04:18 PM
3/23/10

Bench
45 x 8
85 x 5
105 x 5
125 x 5

GHD Situps
1 x 10
2 x 8

Back Extensions
3 x 10

Ryan Brown
03-24-2010, 05:14 PM
3/24/10

Rest Day

I'm going to be changing up the order of my big lifts in my next cycle as well as my assistance work. Stay tuned to observe the differences.

I used a BIA bodyfat analyzer today. I know that the results these machines give you are highly dependent upon your hydration and this makes them a little inaccurate, but I feel like it gives me a ballpark idea. 3 weeks ago, this machine said I was 12% body fat, with 151 lbs of fat-free mass. It says that I am now 14% bf with 155 lbs of fat-free mass. So, I'm taking this with a grain of salt but I'm pretty happy with the efficiency of my gains so far.

Ryan Brown
03-25-2010, 08:47 PM
3/25/10

Power Snatch
75 x 2 x 10
On the minute

Deadlift
130 x 5
160 x 5
190 x 5

Kroc Rows
30 x 10 x 2
on each arm

Deload week is almost over! Thank god. It's so boring. But I'm pretty excited about my next cycle. It's taking my weights up to PR level.

Ryan Brown
03-26-2010, 09:10 PM
3/26/10

Ring Stuff
I didn't do my Press deload stuff, but I messed around on the rings for awhile. I'm feeling pretty heavy these days, but I still have a decent flat tuck BL. 3rd cycle of 5/3/1 starts tomorrow!

Ryan Brown
03-28-2010, 04:21 PM
3/27/10 - 3/28/10

Rest Days

Idk why I wrote that my 3rd Cycle of 5/3/1 starts "tomorrow" on Friday. It doesn't start until Monday.

Ryan Brown
03-29-2010, 07:00 PM
3/29/10

Weighed in at 180.7 lbs today. Last time I was this heavy I was about 20% bf. Right now I'm only like 14-15.

Press
45 x 6
75 x 5
90 x 5
105 x 5
115 x 11 (PR)

Chins
bwt x 5
15 x 3
22.5 x 5 x 5

Those work sets put up a fight today. I'm starting to feel the effects of the fat mass I've accumulated while doing mass gain. I'm probably not going to progress the loading on these for a couple weeks.

Dips
bwt x 5
20 x 5 x 5

These felt stronger today than usual.

Ryan Brown
03-30-2010, 09:50 PM
3/30/10

Squat
45 x 8
135 x 5
155 x 3
195 x 5
225 x 5
255 x 15

GHD Situps
3 x 15

Good Mornings
45 x 10
95 x 10 x 5

On my final set of squats I tweaked something in my groin area, towards my glutes when I was coming up out of the hole. I did some research and I think it may be my adductor magnus. I'm not sure how severe it was but it's already feeling better than it did a few hours ago. And it didn't hurt at all when I went on to my good mornings. I'll keep an eye on it. Other than that, everything felt really strong today.

Ryan Brown
03-31-2010, 05:33 PM
3/31/10

Rest Day

Ryan Brown
04-01-2010, 10:27 PM
4/1/10

Bench Press
45 x 8
95 x 5
140 x 5
160 x 5
180 x 12 (PR)

Shrugs
135 x 8
155 x 8
155 x 27

DB Bench
40 x 10
50 x 10
60 x 10 x 3

Ryan Brown
04-02-2010, 04:50 PM
4/2/10

Power Snatch
75 x 2 x 3
95 x 2 x 2
115 x 2 x 10
On the minute

Deadlift
135 x 5
185 x 5
215 x 5
250 x 5
285 x 15

Kroc Rows
45 x 8 x 2
45 x 23 L
45 x 21 R

The DL's were a little tough today because my hamstrings are STILL sore from the good mornings I did on Tuesday. I hope they don't make me that sore next week.

Ryan Brown
04-04-2010, 10:57 AM
4/3/10

Rest Day

Ryan Brown
04-04-2010, 10:33 PM
4/4/10

Rest Day

Week 2 of the cycle starts tomorrow. Can't wait.

Steven Low
04-04-2010, 11:08 PM
3/30/10

Squat
45 x 8
135 x 5
155 x 3
195 x 5
225 x 5
255 x 15

GHD Situps
3 x 15

Good Mornings
45 x 10
95 x 10 x 5

On my final set of squats I tweaked something in my groin area, towards my glutes when I was coming up out of the hole. I did some research and I think it may be my adductor magnus. I'm not sure how severe it was but it's already feeling better than it did a few hours ago. And it didn't hurt at all when I went on to my good mornings. I'll keep an eye on it. Other than that, everything felt really strong today.
Adductor Magnus is a hip extensor and usually tweaks like the hamstrings when lengthening.

However, if you were fighting collapsing knees by forcing them out it's possible you can tweak it coming out of the hole.

Pretty good progress man. Keep it up.

Ryan Brown
04-05-2010, 02:40 PM
That's interesting, Steve. I actually thought it was hamstrings at first because I could feel the tweak more when I really hyper extended my back in the air squat, which would cause the hamstrings to be lengthened. It feels fine today. I did some back squats with 45 lbs and felt completely normal.

4/5/10

Press
45 x 8
75 x 5
95 x 3
110 x 3
125 x 9 (PR)

Chins
bwt x 3
22.5 x 5 x 5

I did these on the rings in my garage, which definitely made them harder but I was able to grind out the 5 x 5.

Dips
bwt x 5
25 x 5 x 5

These felt strong. I'm going to keep progressing the load for a few more weeks.

Ryan Brown
04-06-2010, 05:53 PM
4/6/10

Bwt = 184.6 lbs

Squat
45 x 8
135 x 5
155 x 5
185 x 3
210 x 3
240 x 3
270 x 13

I felt no pain while squatting today.

GHD Situps
3 x 20

Good Mornings
45 x 10
95 x 10
105 x 10
115 x 10

I only did 3 work sets this time. 5 x 10 left my hamstrings so sore I could barely walk last week.

Ryan Brown
04-07-2010, 04:21 PM
4/7/10

Rest Day. I'm not nearly as sore from those good mornings as last week.

Ryan Brown
04-08-2010, 04:56 PM
4/8/10

Bench
45 x 8
95 x 5
135 x 5
150 x 3
170 x 3
190 x 11 (PR)

Shrugs
135 x 8
155 x 8
165 x 25

DB Bench
70 x 10 x 5

70s were a bit too much for all these sets across. I think I'll do these as ascending sets from here on out.

Ryan Brown
04-09-2010, 02:26 PM
4/9/10

Bwt was at an all time high of 187 today on a fairly empty stomach.

Power Clean
95 x 3 x 2
115 x 2 x 3
135 x 2
155 x 2 x 10
On the minute

My elbows have never felt as fast on cleans as they did today. I'm not sure why either. Guess it was just a good day.

DL
185 x 5
235 x 3
265 x 3
300 x 13

Kroc Rows
45 x 8
45 x 26 R
45 x 25 L

I think I'm going to stay at a given weight on these until I can hit 30 on each arm, then add enough weight to put me back down to 20-25 reps and work my way up.

David Boyle
04-09-2010, 08:38 PM
Whats up Ryan...what kind of program are you on?

Just notice the high volume on some of your lifts.

Looks like a solid program.

Ryan Brown
04-10-2010, 12:36 PM
Right now I'm doing Jim Wendler's 5/3/1 with my own assistance work template.

Ryan Brown
04-10-2010, 06:52 PM
4/10/10

Rest Day

Ryan Brown
04-11-2010, 04:11 PM
4/11/10

Rest Day

Tomorrow starts the last heavy week in this cycle. I'll try to make the most of it and hit some PRs before I have to deload. I'm already dreading this forthcoming deload week. Prior to 5/3/1 I never deloaded this often. It's nice knowing that I don't have to worry about overreaching though and deloading every 4th week does offer me that peace of mind. So, it's a necessary evil but my god it makes for a boring week of workouts.

David Boyle
04-12-2010, 10:45 AM
Right now I'm doing Jim Wendler's 5/3/1 with my own assistance work template.


Sounds good.

Did you buy the e-book or research it on your own?

Ryan Brown
04-12-2010, 12:10 PM
I bought the E-book. It's definitely worth the money IMO.

Ryan Brown
04-12-2010, 05:28 PM
4/12/10

Weighed in at 190.1 today. hell yea.

Press
45 x 8
75 x 5
95 x 5
105 x 5
115 x 3
130 x 8 (PR)

Chins
bwt x 5
22.5 x 5 x 5

Dips
bwt x 5
30 x 5 x 5

Ryan Brown
04-13-2010, 02:47 PM
4/13/10

Squat
45 x 8
135 x 5
185 x 3
225 x 5
255 x 3
285 x 11 (PR)

GHD Situps
3 x 20

Good Mornings
45 x 10
95 x 10
115 x 10
125 x 10

Ryan Brown
04-14-2010, 05:21 PM
4/14/10

Rest Day

David Boyle
04-15-2010, 01:21 PM
I bought the E-book. It's definitely worth the money IMO.

Your right!

Its a goldmine..

thanks.

Ryan Brown
04-15-2010, 06:12 PM
4/15/10

Weighed in at 192.2 lbs today.

Bench
45 x 8
95 x 5
135 x 5
160 x 5
180 x 3
200 x 9 (PR)

Shrugs
135 x 8
155 x 8
175 x 25

I took a brief break on the pins to re-grip after rep 21.

DB Bench
50 x 10
60 x 10 x 2
75 x 10 x 2

Ryan Brown
04-16-2010, 03:52 PM
4/16/10

Power Snatch
45 x 3
75 x 2 x 2
95 x 2 x 2
115 x 1 x 2
125 x 1 x 12
On the minute

Deadlift
135 x 5
185 x 5
225 x 3
250 x 5
285 x 3
315 x 11 (PR)

Kroc Rows
45 x 8
45 x 30 L
45 x 30 R

Ryan Brown
04-17-2010, 01:35 PM
4/17/10

Rest Day

Ryan Brown
04-19-2010, 11:43 AM
4/18/10

Rest Day

Ryan Brown
04-19-2010, 04:59 PM
4/19/10

Deload Week is here. Let the boredom begin.

Weighed 195.5 lbs today. I'm aiming for 200 lbs by the start of my next cycle and 210 by the 3rd week of that cycle. At that point I'll start my strict paleo on that cycle's deload week. The eating is really starting to wear on me psychologically. There are few parts of my day when I don't feel uncomfortably full and sleepy from insulin spikes. I can't wait to go paleo again.

Squat
45 x 8
120 x 5
150 x 5
180 x 5

Press
45 x 5
55 x 5
70 x 5
85 x 5

Chins
bwt x 5 x 3

Dips
bwt x 5 x 3

Ryan Brown
04-20-2010, 12:39 PM
4/20/10

Rest Day

Ryan Brown
04-22-2010, 07:37 AM
4/21/10

Rest Day

Ryan Brown
04-22-2010, 03:08 PM
4/22/10

Weighed 195.5 today...again. This worries me. I might have to eat more to make the push to 210.

Bench
45 x 8
85 x 5
105 x 5
130 x 5

Shrugs
135 x 10 x 2

Ryan Brown
04-23-2010, 03:33 PM
4/23/10

Power Clean
45 x 3 x 2
95 x 2 x 2
105 x 2 x 2

Deadlift
135 x 5
165 x 5
200 x 5

Kroc Rows
30 x 8 x 3

De-load week is over. Next cycle starts Monday. I can't wait.

Ryan Brown
04-24-2010, 11:06 AM
4/24/10

Rest Day

Ryan Brown
04-25-2010, 10:09 AM
4/25/10

Rest Day

Tomorrow I'm starting my final mass gain cycle of 5/3/1.

I ate a lot yesterday. Got in 3 big meals plus my gallon of milk and I'm planning to do the same today. If I don't see progress on the scale tomorrow I'm going to feel very defeated.

Ryan Brown
04-26-2010, 03:28 PM
4/26/10

I hit 199.5 lbs on the scale today! Hell yea. Glad to see my monstrous weekend eating paid off.

Press
45 x 8
75 x 5
95 x 5
105 x 5
120 x 13 (PR)

This PR has me so psyched. I can't believe how light 120 felt. I remember when my press 1RM was stuck at 115. HA!

Chins
bwt x 5
10 x 3
25 x 5 x 5

Dips
bwt x 5
15 x 3
35 x 5 x 5

David Boyle
04-26-2010, 03:48 PM
congrats "big man"!

are those dead-hang dips and chins???

if so thats bleeping sick...!

Ryan Brown
04-27-2010, 03:11 PM
Yeah, those are dead hang chins/dips. I'm just using chin-over-bar as my standard for the Chins. I'm really excited about the progress my dips have made. I've never considered myself very good at them.

Ryan Brown
04-27-2010, 09:28 PM
4/27/10

Rest Day

I was supposed to squat but I feel awful. I've got a fever and I'm very achey. Hope this doesn't last long.

Ryan Brown
04-28-2010, 11:07 AM
4/28/10

Rest Day

Last night was really rough. I had a pretty nasty fever. But, I popped some advil and I'm feeling better today, but still not up to training. Maybe tomorrow. I'm going to be conservative.

Ryan Brown
04-29-2010, 03:41 PM
4/29/10

I felt good enough to train today. I just did my main lifts, no assistance work.

Squat
45 x 8
135 x 5
185 x 5
200 x 5
230 x 5
260 x 16

The reps on my final set didn't get hard till around 13. But my quads feel trashed after this.

Bench
45 x 8
95 x 5
125 x 5
140 x 5
165 x 5
185 x 13 (PR)

Ok, so I know I said I'd go back to paleo and get lean after this cycle, but I just can't do this anymore. I feel terrible and I just can't keep eating this much. I don't feel too defeated because my initial goal when I started this mass gain was 190 and I pushed it up to 210 once I realized how quickly/easily I was gaining weight. I've certainly surpassed that initial goal of 190, weighing in at 195 today, with a VERY empty stomach and maybe a little dehydrated (and I was 199.5 earlier in the week). So, I'm shifting to Paleo right now. I've got a little milk left so I'm going to keep drinking that PWO until it's gone. I'm psyched to get lean again. Once I do, I think my long-term goal of a bodyweight press will be a serious possibility. And I'm excited to be able to start working on some of my gymnastics goals again.

Ryan Brown
05-01-2010, 10:15 AM
4/30/10

Rest Day

Wednesday Night I started to get a pain on the outside edge of my foot. I woke up the next morning and it felt better but then it got a little worse as the day went on. It feels like it's at the joint between the metatarsal and proximal phalanx. I was able to train on it Thursday without pain which is why I didn't even mention it on here until now. I'll keep an eye on it, but it doesn't seem that serious yet.

Ryan Brown
05-01-2010, 01:53 PM
5/1/10

Power Clean
95 x 3 x 2
115 x 2 x 2
135 x 2
155 x 2
165 x 2 x 10 OTM

I was being careful with my left foot on these due to the pain I mentioned in my previous post and my back and legs are still SUPER sore from my Squats 2 days ago, but the weight went up pretty easily despite all of that.

Deadlift
185 x 5
225 x 5
255 x 5
290 x 15 (PR)

Kroc Rows
50 x 8
50 x 27 R
50 x 25 L

Ryan Brown
05-02-2010, 02:16 PM
5/2/10

Rest Day

Ryan Brown
05-03-2010, 03:26 PM
5/3/10

Bodyweight is down to 192.2 today.

Press
45 x 6
85 x 5
100 x 3
115 x 3
130 x 9 (PR)

Chins
bwt x 5
15 x 3
25 x 5 x 5

Dips
bwt x 5
15 x 5
35 x 5 x 5

My foot feels good again. I did a lot of walking today with barely any pain. It just healed on it's own.

Ryan Brown
05-04-2010, 06:19 PM
5/4/10

Squat
45 x 8
135 x 5
155 x 5
185 x 3
215 x 3
245 x 3
275 x 14 (PR)

GHD Situps
3 x 20

Good Mornings
45 x 10
95 x 10
115 x 10
125 x 10 x 2

Good training session today. I left a couple reps in the tank on the squats, which was good.

Ryan Brown
05-05-2010, 08:50 PM
5/5/10

Rest Day

Ryan Brown
05-06-2010, 11:00 AM
5/6/10

Bwt 189 lbs

Bench
45 x 8
95 x 5
135 x 5
155 x 3
175 x 3
195 x 11 (PR)

I felt really strong on the bench today. I could have pushed out 1-2 more reps.

Shrugs
135 x 8
155 x 8
185 x 20

DB Press
35 x 10
40 x 10 x 2
45 x 10 x 2

I did these one arm at a time. Right, then left.

The Paleo eating is going really well. I'm starting to see a little fat loss in the mirror.

Ryan Brown
05-07-2010, 11:55 AM
5/7/10

Power Snatch
75 x 2 x 2
95 x 2 x 2
115 x 2 x 2
135 x 1 x 12 on the minute

Deadlift
185 x 5
225 x 5
240 x 3
275 x 3
310 x 13 (PR)

I felt a slight tweak in my back during my warm-up sets, but it went away part-way through my final set of 13. It was probably nothing, but I'll keep it in mind and see if I notice it next time I DL.

Kroc Rows
50 x 8
50 x 27 L
50 x 28 R

Ryan Brown
05-08-2010, 08:11 PM
5/8/10

Rest Day

Ryan Brown
05-09-2010, 08:40 PM
5/9/10

Rest Day

I'm going to start re-introducing Metcon this week. I'm terrified. The fat loss is going well. I'm down to 188.5 lbs.

Ryan Brown
05-10-2010, 06:50 PM
5/10/10

Press
45 x 8
75 x 5
95 x 3
105 x 5
120 x 3
135 x 8 (PR)

After that final set, I've got some pain in my upper back. I'm going to see a Chiro on Wednesday. I'd planned on going to the Chiro anyways just for an adjustment, but now I've got something specific to have him look at.

Metcon
2 Rounds:
Run 200m
36 Push-ups
Run 200m
24 Ring Dips
Run 200m
12 HSPU

17:56

I did the first round as Rx'd, except for an abmat under my head for HSPU. For round 2 I did the dips on paralettes with my feet on a box, and did the HSPU bent at the hip, with my feet on a box. This scaling allowed me to keep from going to failure on anything.

Ryan Brown
05-11-2010, 06:07 PM
5/11/10

Rest Day

I'm overreaching. Resting until Monday.

Ryan Brown
05-13-2010, 08:28 AM
5/12/10

Rest Day

Got adjusted at the Chiro today. My left SI joint, and my T8/T9 were what needed to be adjusted most. He suggested I come back monthly to get adjusted if I'm training hard. And I really trust this Chiro. He's a S&C Coach, an ex-competitive powerlifter and he used to co-own a Crossfit affiliate. He works primarily with athletes and totally understands what I use my body for. I'm lucky to have access to such a professional.

Ryan Brown
05-13-2010, 01:51 PM
5/13/10

Rest Day

Ryan Brown
05-14-2010, 07:05 AM
5/14/10

Rest Day

Ryan Brown
05-16-2010, 08:40 PM
5/15/10

Rest Day

Here's the plan. I'm going to test my 1RM's this week on the following days:
Monday- Press
Tuesday- Squat
Wed- Off
Thurs- Bench Press/Deadlift

My goals for each of these 1RM's are:
Press - 170
Squat- 405
Bench- 265
Deadlift- 450

I'll also do a couple metcons at CF Durham this week. Friday I'll be travelling to Atlanta for my CF level 1 cert.

Ryan Brown
05-17-2010, 05:12 PM
5/16/10

Rest Day

Ryan Brown
05-17-2010, 05:16 PM
5/17/10

Bwt 181.5 lbs

Press
45 x 5
95 x 3
115 x 3
135 x 1
155 x 1 (PR)

Fell way short of my goal here. 155 was a slow grind. Still a 15 lb lifetime PR. I'll just have to keep on the 5/3/1 a little longer to get that bodyweight press.

Metcon
3 Rounds:
Row 500m
30 Abmat Situps
20 Box Jumps (20 or 24'' can't recall)
10 KB swings, 55 lbs

12:07

I accidentally rowed 400m my first 2 rounds, so I made up for it by going 700m on my 3rd. This wasn't as much of a metabolic meltdown as I expected it to be. Maybe I'm not as out of shape as I thought.

David Boyle
05-17-2010, 05:56 PM
Good job on your PR! You shedded alot of bw fast dude...

Ryan Brown
05-17-2010, 08:54 PM
Thanks, man. Yea, about 4-5 lbs came off very quickly from just not being FULL of food all the time. But, much of the weight lost so far has been legitimate fat loss. I can definitely see/feel it. I was a bit worried that I may be losing weight so fast that I may be losing muscle, but my strength is still here so I don't think that's the case.

Ryan Brown
05-18-2010, 07:17 PM
5/18/10

Squat
45 x 6
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1 (PR)

365 went up easy, so I just went for broke. 405 was a hard-fought rep but the depth was legit and I stood up with it. Goal accomplished!

Metcon
5 Rounds:
5 Hang Power Clean, 125 lbs
200m Run

6:45

I've been feeling just the slightest hint of anterior knee pain like I suffered from last summer/fall in my right knee. I've been getting complacent with my foam rolling, so I'm not totally surprised. I'm going to step my game up as far as that's concerned.

Ryan Brown
05-19-2010, 03:35 PM
5/19/10

Rest Day

Ryan Brown
05-20-2010, 05:23 PM
5/20/10

Deadlift
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1
405 x 1
455 x 1 (F)
445 x 1 (F)

I failed to walk away with any sort of PR. I deadlifted 405 last year about this same time, 20 lbs lighter so that sucks. I should have been more modest and gone for 435 after 405.

Bench Press
45 x 5 x 2
95 x 5
135 x 5
155 x 3
185 x 1
205 x 1
225 x 1
240 x 1 (PR)
245 x 1 (F)

Got a PR, but it wasn't what I wanted. So, I've managed to meet 1 of my 4 stated 1RM goals. That's pretty shitty. I'm not happy right now. But, I'm ready to keep training using 5/3/1 and this time I'm not going to be gaining bodyweight while I do it, which is nice because that means that any strength gains I see will be gains in relative strength, not just absolute.

Ryan Brown
05-24-2010, 10:56 AM
5/21/10

Rest Day

Ryan Brown
05-24-2010, 10:58 AM
5/22/10

Crossfit Level 1 Cert.

~11am
Tabata Squats
20/20/18/16/18/17/18/17


~5pm
"Fran"
21-15-9
95 lb Thrusters
Pull-ups

5:02

Ryan Brown
05-24-2010, 11:02 AM
5/23/10

Partner Workout
AMRAP 8:00
1 Pood KB Swing
150m Run w/ 20 lb Med Ball

One guy swings, while the other runs the 150. You trade off when they get back from the run.

I'm really sore from the level 1 cert activities this weekend. Taking Monday off.

Ryan Brown
05-24-2010, 08:16 PM
5/24/10

Rest Day

Ryan Brown
05-26-2010, 03:13 PM
5/25/10

Deadlift
45 x 10
135 x 5
155 x 5 x 2

DB Press
15 x 8
20 x 8 x 2

Ring Rows
3 x 8
Set at an easy height.

I'm making this week a de-load week because I was so sore from the certification and I ripped up my hands pretty bad. On Monday I will resume 5/3/1 with metcon 2x/week. I calculated my number's for the upcoming cycle based on 90% of my 1RM's from last week. I'm really excited to get training again. I've got some ring series planned for assistance work on my bench day and I'm really anxious to regain some gymnastics capacity. Plus, having to heave my body around on the rings once a week will really be good motivation for getting lean.

Ryan Brown
05-26-2010, 08:16 PM
5/26/10

Rest Day

Ryan Brown
05-28-2010, 10:57 AM
5/27/10

Bench
45 x 10
95 x 8
115 x 5 x 3

DB Rows
25 x 8 x 3

Spent 10 minutes stretching/massage.

Ryan Brown
05-28-2010, 10:11 PM
5/28/10

Rest Day

Ryan Brown
05-30-2010, 09:06 AM
5/29/10

Rest Day

Ryan Brown
06-01-2010, 07:58 PM
5/30/10

Rest Day

Ryan Brown
06-01-2010, 08:01 PM
5/31/10

Press
45 x 8
65 x 5
75 x 5
95 x 5
105 x 5
120 x 9

Chins
bwt x 5
20 x 5 x 3

Kroc Rows
53 x 6
53 x 21 L
53 x 22 R

Ryan Brown
06-01-2010, 08:04 PM
6/1/10

Clean
45 x 3 x 3
95 x 2 x 2
135 x 2 x 2
155 x 1
185 x 1 x 3
205 x 1 x 3
215 x 1 x 3

These felt good for being my first heavy cleans in almost a year. I didn't push it to a max just heavy singles.

Deadlift
225 x 5
245 x 5
285 x 5
320 x 8

Metcon
AMRAP 10:00
5 KB Snatch, right arm, 53lbs
5 KB Snatch, left arm, 53lbs
10 Ring Push-ups

7 Rounds + 9 Ring Push-ups One Ring push-up away from 8 rounds.

Ryan Brown
06-03-2010, 01:43 PM
6/2/10 - 6/3/10


Rest Days

My upper body is still pretty sore from that metcon, so I'm pushing my training back a day.

Ryan Brown
06-06-2010, 08:07 AM
6/4/10

Bench
45 x 6
95 x 5
135 x 5
140 x 5
165 x 5
185 x 12

Ring Series
Mucle-Up, L-sit, Lower to hang, Pull to inv. hang,
Tuck BL, Pull to inv. hang, Tuck FL.

Cycle through this 5 times, 3:00 rest between efforts.
I have lost a tremendous amount of strength in the BL/FL. I can't wait to get that back.

KB Press
36 x 12 x 2

Each arm seperately

Ryan Brown
06-06-2010, 08:12 AM
6/5/10

Squat
45 x 8
135 x 5
185 x 5
225 x 3
240 x 5
275 x 5
315 x 10

Good Mornings
45 x 10
95 x 10
115 x 10 x 2

Metcon
100m Hill Sprints x 8

Ryan Brown
06-07-2010, 05:04 AM
6/6/10

Rest Day

Legs are really sore from yesterday.

Ryan Brown
06-07-2010, 06:08 PM
6/7/10

Press
45 x 6
75 x 5
100 x 3
115 x 3
130 x 6

My press has really weakened since I've leaned out. Same thing happened after my last mass gain too. But once I got lean, I was able to work it back up and hit a 1RM PR after a few months of training. Hopefully the same thing will happen this time around.

Chins
bwt x 5
20 x 5 x 2
25 x 5 x 2

Kroc Rows
53 x 6
53 x 26 R
53 x 24 L

Legs are still really sore. Hopefully they'll be up for some Snatches and DL's tomorrow.

Ryan Brown
06-08-2010, 10:09 PM
6/8/10

Rest Day

Legs were still too sore to DL well. So I put it off one day.

Ryan Brown
06-09-2010, 09:29 PM
6/9/10

Snatch
95 x 2 x 3
115 x 2
135 x 2 x 2
155 x 2 x 4

These felt solid. Working my way up on the weight conservatively same as my clean.

Deadlift
225 x 5
265 x 3
300 x 3
340 x 7

This was the strongest I've felt on DL in awhile.

Metcon
7 Rounds:
10 Wall Balls
15 Double Unders
4:21

This one was fun. I just barreled through it. The reps were low enough on the individual movements I didn't really have to rest at all.

Ryan Brown
06-11-2010, 11:51 AM
6/10/10

Bench
45 x 6
95 x 5
135 x 5
155 x 3
175 x 3
195 x 7

Ring Series
5x:
Muscle-up
L-Sit
Muscle-up Negative
Pull to inv. hang
Tuck BL
Pull to inv. hang
tuck FL

I used a timer and held each static position for :05. I think I may ditch the ring series approach and just do BL/FL PL/L-sit static training.

KB Press
36 x 12 x 3

One arm at a time.

Ryan Brown
06-12-2010, 12:32 PM
6/12/10

Weighed in at 179.5 lbs today. Getting lean.

Squat
45 x 8
135 x 5
225 x 5
260 x 3
295 x 3
330 x 7

Good Mornings
45 x 10
95 x 10
115 x 10
125 x 10 x 2

Ryan Brown
06-13-2010, 04:27 PM
6/13/10

Metcon
Hill Sprints
100m x 8

After this, I did some mobility work. Foam rolling/stretching.

Ryan Brown
06-14-2010, 01:41 PM
6/14/10

Press
45 x 8
65 x 5
95 x 5
105 x 5
120 x 3
135 x 5

Weighted Pull-ups
bwt x 5
15 x 5
25 x 5
30 x 5 x 3

Kroc Rows
55 x 8
55 x 27 L
55 x 27 R

That's a PR on Kroc Rows on both arms.

Ryan Brown
06-16-2010, 01:04 PM
6/15/10

Cleans
95 x 3
115 x 2 x 2
135 x 2 x 2
155 x 2
185 x 2 x 2
195 x 2
215 x 2

I felt really strong on these today. 215 was heavy, but nowhere near a max.

Deadlift
225 x 5
285 x 5
320 x 3
360 x 6

These really hurt my hands today for some reason. Other than that, felt strong.

Metcon
AMRAP 8:00
15 KB swings, 53 lbs
10 Ring Pull-ups

5 Rounds + 15 KBS, 5 Ring PU's

A real grip killer.

Ryan Brown
06-17-2010, 11:24 AM
6/16/10 - 6/17/10

Rest Days

Ryan Brown
06-19-2010, 11:36 AM
6/18/10

Bench Press
45 x 8
95 x 5
135 x 5
155 x 3
165 x 5
185 x 3
205 x 6

L-Sit
6 x :05

Back Lever
ATBL
6 x :08

Planche
Tuck Planche
6 x :04

Front Lever
ATFL
6 x :06

Ryan Brown
06-19-2010, 11:39 AM
6/19/10

Squat
45 x 8
135 x 5
185 x 5
225 x 3
275 x 5
315 x 3
350 x 2.5

I got the TINIEST bit of assistance from my spotter on the 3rd rep. This is a disappointing way to end this cycle because I was really hoping for 4-5 reps on this today. But I suspect that my lack of sleep over the past few days played a part in this.

Good Mornings
45 x 10
95 x 10
115 x 10
125 x 10
135 x 10

Hill Sprints tomorrow and deload week starts Monday.

Ryan Brown
06-20-2010, 07:28 PM
6/20/10

Metcon
Hill Sprints
8 x 100m
60-90 second rest between efforts

Ryan Brown
06-25-2010, 05:58 PM
6/21/10

Press
45 x 5
60 x 5
70 x 5
85 x 5

Ring Pull-ups
3 x 5

It's deload week.

Ryan Brown
06-25-2010, 05:59 PM
6/22/10

Snatch
65 x 3
95 x 2 x 5

Deadlift
150 x 5
190 x 5
225 x 5

Ryan Brown
06-25-2010, 05:59 PM
6/23/10

Rest Day

Ryan Brown
06-25-2010, 06:01 PM
6/24/10

Bench
45 x 8
90 x 5
110 x 5
130 x 5

Gymnastics
Played around with the following:
Freestanding HS
Freestanding HSPU
MU's
Back/Front Lever
Planche

I kept everything pretty easy, seeing as how it's deload week.

Ryan Brown
06-25-2010, 06:02 PM
6/25/10

Rest Day

Ryan Brown
06-27-2010, 07:32 AM
6/26/10

Rest Day

Ryan Brown
06-28-2010, 06:56 AM
6/27/10

Squat
45 x 8
135 x 5
150 x 5
185 x 5
220 x 5

Ryan Brown
06-28-2010, 08:39 PM
6/28/10

Press
45 x 6
75 x 5
95 x 5
110 x 5
125 x 8

Chins
bwt x 5
15 x 5
25 x 3
32.5 x 5 x 3

Kroc Rows
55 x 8
55 x 30 R
55 x 28 L

Feeling good about this cycle.

Ryan Brown
06-29-2010, 10:02 PM
6/29/10

Snatch
75 x 3
95 x 3
115 x 2 x 2
135 x 1 x 2
145 x 1
155 x 1 x 2
165 x 1 x 2
175 x 1 x 2
185 x 1

Really happy with my performance on these. I could have gone heavier, but 185 was a good heavy single so I decided to call it a day there.

Deadlift
185 x 5
225 x 5
255 x 5
290 x 5
330 x 10

Metcon
"Christine"
Row 500m
12 DL's 185 lbs
21 Box Jumps, 24''

11:34

Ryan Brown
07-01-2010, 03:20 PM
7/1/10

Bwt is down to 174.5 lbs.

Bench
45 x 8
95 x 5
135 x 5
145 x 5
165 x 5
190 x 8

I left at least 1 rep in the tank. Probably 2.

L-sit
6 x :05

Front Lever coupled with L-sit
ATFL
6 x :06

Back Lever
ATBL
6 x :10

Planche coupled with back lever
TPL
6 x :04

PPPU
3 x 2

HSPU Negs coupled with PPPU
3 x 2

Now that I'm lean the gymnastics are feeling really good again. I don't feel like I've lost much capacity since December when I was focusing solely on gymnastics. This is good, especially since I've gained a lot of mass in my lower body since then.

Ryan Brown
07-02-2010, 07:18 PM
7/2/10

Rest Day

Weighed in at 173.5 today.

Ryan Brown
07-06-2010, 07:48 PM
7/3/10

Squat
45 x 10
135 x 5
185 x 5
225 x 5
245 x 5
285 x 5
320 x 8

I shouldn't have done 8 reps. I left nothing in the tank on this and went to failure. Starting with my next cycle I'm going to adjust my 5/3/1 scheme in a way that Jim Wendler discussed in an article I read on EFS. Basically, I'll do my 3x3 on week 1 and go hard, then I'll do my 3 x 5 on week 2 and just get the prescribed reps, and then week 3 is the same 5/3/1 and I'll push for max reps. Week 4 is deload as usual. Now that I'm not eating such a hefty caloric surplus I just can't go for max reps EVERY session and attempting to do so is hurting my progress. I think this new plan will help me keep my intensity in check.

Good Mornings
45 x 10
95 x 10 x 2
135 x 10 x 2

Metcon
4 x 400m repeats
1:2 work:rest ratio

1- 1:21, rest 2:42.
2- 1:18, rest 2:36
3- 1:18, rest 2:36
4- 1:22

These were really fun and kicked my ass. I'll be doing these on a regular basis. I want to get my 400 under 1:10.

Ryan Brown
07-06-2010, 07:49 PM
7/4/10

Rest Day

Drank a lot of alcohol and ate some junk food.

Ryan Brown
07-06-2010, 07:52 PM
7/5/10

I knew I wouldn't feel great today after all my 4th of July celebrating, so I didn't even try to push it.

Press
45 x 6
65 x 5
95 x 5
105 x 3
120 x 3
135 x 4

Pull-ups
bwt x 5
5kg x 5
25 x 3
32.5 x 5 x 3

Kroc Rows
55 x 8
55 x 20 L
55 x 20 R

Ryan Brown
07-06-2010, 08:31 PM
7/6/10

Rest Day

Hamstrings are demolished from the GM's and sprints on Saturday, so I took a rest day.

On July 24th Crossfit Durham is holding a "Tactical Strength Challenge" consisting of 1RM DL, max dead hang pull-ups and a 5 minute KB snatch test (24kg). I'm setting my sights on competing in that. I've got 1.5 heavy weeks left in this cycle, followed by a deload week and then that Saturday is the competition. I'd like to pull 425, do 15 dead hangs, and get 80 or more KB Snatches. I'm not really going to change up my training for the event, but I'm using it for motivation more than anything.

Ryan Brown
07-09-2010, 09:57 AM
7/7/10

Clean
65 x 3
95 x 2 x 2
115 x 2
135 x 2
155 x 1 x 2
185 x 1
195 x 1
205 x 1
225 x 1 x 2
235 x 1
245 x 1 (F)
245 x 1

Deadlift
225 x 5
270 x 3
310 x 3
350 x 5

Ryan Brown
07-10-2010, 09:09 AM
7/8/10

Rest Day

Ryan Brown
07-10-2010, 09:14 AM
7/9/10

Bench Press
45 x 8
95 x 5
135 x 5
155 x 3
180 x 3
200 x 5

L-sit (coupled with FL)
6 x :05

Front Lever
ATFL
6 x :06

Back Lever (Coupled with PL)
ATBL
6 x :06

Planche
TPL
6 x :05

Metcon
Double Alternating Tabata
KB Snatches, 53lbs & Double Unders

Didn't record my reps, but I was getting about 9-10 Snatches each round and 20-25 double unders. I switched hands on the snatches at 10 seconds into the interval each round. I should've just done one arm for the whole 20 seconds and alternated arms each minute.

Ryan Brown
07-11-2010, 07:14 PM
7/10/10

Squat
45 x 10
135 x 5
185 x 5
225 x 5
265 x 3
300 x 3
340 x 2

Reverse Hypers
20 x 10
40 x 10 x 3

Ugh. Ok. There's good news and bad news here. Bad news is that I'm continuing to get weaker and weaker in all my main lifts except my DL. I squatted 350 for 3 reps with a little help from a spotter 3 weeks ago. Today I couldn't get 3 reps with 340. Here's the good news. I've been having some anterior hip pain immediately after squatting heavy lately. I did some serious mobility work before this squat session and that pain was totally absent. So, I think I found a way to solve that problem. As for the continuous regression of my strength levels... I think I'm over reaching again. My sleep schedule has been really messed up lately because I coach the 6:15 am sessions at Crossfit Durham at least 2 days/week. I try to play catch-up with naps but it's not the same. I'm going to take a week off and just do mobility work. I might make it 2 weeks depending on how I feel. Then I'm doing a huge reset of my 5/3/1 numbers. I don't mind lightening up the loads because on 5/3/1 all that means is that I'll hit more reps on my final sets. And that's good for my confidence if I can hit 12 reps on a "5 or more" day. I would welcome that because this whole cycle I've barely been getting the prescribed reps. So expect my training to be really boring for the next couple weeks and then I'll slowly start to rebuild my strength.

Ryan Brown
07-12-2010, 08:15 PM
7/11/10-7/12/10

Rest Day

Ryan Brown
07-17-2010, 03:58 PM
7/13/10-7/17/10

Rest days

Did some mobility work and played around with some gymnastics stuff at the gym. Nothing strenuous AT ALL.

Ryan Brown
07-20-2010, 10:09 PM
7/18/10

Rest Day

Ryan Brown
07-20-2010, 10:16 PM
7/19/10

Played around in the gym for a little while today. A little more challenging but I kept it all bwt movement. I worked handstands on the parallettes, L-pull ups, pistols and one-legged box jumps. I also did a little ring work. I stayed far away from technical failure on anything though. It felt good.

I'm planning on starting 5/3/1 again on Monday. I'm almost lean enough that I'm going to start trying to re-introduce milk PWO. Probably goats milk. I'd like to do a slow, clean mass gain. 3 strict paleo meals/day @ 60g Protein each and a quart of goats milk PWO good for 40g protein. I think that would be adequate protein for growth.

Ryan Brown
07-25-2010, 07:31 PM
7/20 - 7/25/10

Rest Days

Starting a new cycle tomorrow.

Ryan Brown
07-26-2010, 05:27 PM
7/26/10

Press
45 x 8
65 x 5
95 x 3
105 x 3
120 x 6

OAC Negs
bwt pull-ups x 5
3 x 1L+1R

Kroc Rows
50 x 8
50 x 25

First day training after 2 weeks off. I felt really light and explosive on all my bwt stuff. The presses felt heavy but that's expected after a 2 week break. I'm psyched to get back into my training. I'm as lean as I'd like to be so today I started implementing the 2 cups of goat milk and a scoop of whey protein PWO. I'm guessing this will boost my recovery and maybe help me put on a little lean mass.

Ryan Brown
07-27-2010, 04:01 PM
7/27/10

Snatch
75 x 3
95 x 3
115 x 2 x 2
125 x 2
135 x 2
155 x 2
165 x 2
175 x 2 x 2

That's 5lbs more than bwt for a heavy double. I'm happy. I may go for a heavy single on the 3rd week of this cycle. I bet I'll PR if I do.

Deadlift
225 x 5
245 x 3
280 x 3
315 x 6

I definitely left a few reps in the tank on that final set.

Reverse Hypers
20 x 8 x 3

Just did these light for the spinal decompression. I'm gonna miss this reverse hyper machine when I go back to school in August.

I'm getting surgery on August 11th to have a pilonidal cyst removed from my ass crack. They said no squats for a couple weeks while the wound heals. I'm hoping I can still DL and maybe do power variations of the O-lifts. At worst I think I'll have to neglect my lower body for 3 weeks.

Ryan Brown
08-05-2010, 04:14 PM
7/28/10

Rest Day

Ryan Brown
08-05-2010, 04:18 PM
7/29/10

Bench
45 x 8
95 x 5
135 x 5
150 x 3
170 x 3
190 x 6

Front Lever coupled with HSPU
ATFL
6 x :06

HSPU Negs
6 x 1

Back Lever coupled with PL
ATBL
6 x :06

Planche
TPL
6 x :05


7/30/10

Squat
45 x 8
135 x 5
185 x 5
225 x 5
245 x 3
280 x 3
315 x 6

Reverse Hypers
20 x 10
40 x 10
50 x 10 x 2

L-sits coupled with Pistols
6 x :05

Pistols
bwt x 10 on a 12'' box
bwt x 6 x 5 (Alt. legs)

Ryan Brown
08-05-2010, 04:19 PM
7/31/10 - 8/1/10

Rest Days

Ryan Brown
08-05-2010, 04:21 PM
8/2/10

Press
45 x 8
85 x 5
100 x 5
115 x 5

So, this week I'm doing my 3x5 numbers on 5/3/1 and just getting the rx'd reps. I like this way of cycling intensity a lot. I think it will leave me feeling really ready to go hard in my final week before the deload at the end of the cycle.

OAC
pullups x 5 x 2
Neg x 1R+1L x 3

Kroc Rows
50 x 8
50 x 33 L
50 x 33 R

Ryan Brown
08-05-2010, 04:23 PM
8/3/10

Cleans
65 x 3 x 2
95 x 2
115 x 2
135 x 2
155 x 2
175 x 2
185 x 2
205 x 2
215 x 2
225 x 2 x 3

Deadlift
225 x 5
260 x 5
295 x 5

Ryan Brown
08-05-2010, 04:25 PM
8/4/10 - 8/5/10

Rest Days

I pushed my training back a day because I got very little sleep Wed. night so I didn't want to train on Thurs. I'll get to sleep in tomorrow and then go do my Bench/Gymnastics day.

Ryan Brown
08-08-2010, 04:20 PM
8/6/10

Bench
45 x 8
95 x 5
135 x 5
150 x 5
170 x 5

Front Lever
ATFL
6 x :06

HSPU
6 x 1 Negatives

Back lever
ATBL
6 x :06

Planche
TPL
6 x :05

The gymnastics stuff is feeling easier every week.

Ryan Brown
08-08-2010, 04:24 PM
8/7/10

Squat
45 x 8
135 x 5
185 x 5
225 x 5
260 x 5
295 x 5

I didn't do my planned assistance work (Reverse Hypers, L-sit/Pistols) because I didn't sleep well last night, so I figured I'd just do the minimum. This was my last squat day before surgery on Wed. I'll be unable to squat for at least 2 weeks. The 2nd of those 2 weeks will be a deload week, so it's not really a big deal. I'm hoping by the end of week 1 of my next cycle I'll be able to squat again. This would cause minimal disruption to my training plans.

Ryan Brown
08-10-2010, 06:18 PM
8/8/10

Rest Day

Ryan Brown
08-10-2010, 06:20 PM
8/9/10

Press
45 x 6
65 x 5
95 x 5
100 x 5
115 x 3
125 x 6

OAC
pull-ups x 5 x 2
Neg x 1L+1R x 3

Kroc Rows
24 kg x 8
24 kg x 30 R
24 kg x 27 L

Ryan Brown
08-10-2010, 06:27 PM
8/10/10

Snatch
75 x 2 x 2
95 x 2
115 x 2
135 x 2
155 x 1 x 2
165 x 1
175 x 1
185 x 1
190 x 1 (F)
190 x 1 (F)
190 x 1 (PR)

Pretty psyched about this PR. I decided after my second failure that if I missed my 3rd attempt I would call it a day. Even I was surprised when I found myself in the bottom of the OHS with the bar locked out overhead. Bodyweight is at 170 lbs right now.

Deadlift
225 x 5
260 x 5
295 x 3
330 x 6

Ryan Brown
08-12-2010, 09:26 PM
8/11/10 - 8/12/10

Rest Days

Pilonidal Cyst excision went pretty well. I'm all stitched up and I feel fine. I'm going to do my bench/gymnastics day tomorrow and skip squat training this week. Next week I'll try to deload as planned. I suspect I will handle DL's just fine but I may have to skip the squats again.

Ryan Brown
08-15-2010, 05:51 PM
8/13/10

Rest Day

Ryan Brown
08-15-2010, 05:53 PM
8/14/10

Bench
45 x 8
95 x 5
135 x 5
150 x 5
170 x 3
190 x 5

Front Lever
ATFL
6 x :06

HSPU
6 x 1 Negatives

Back Lever
ATBL
6 x :06

Planche
TPL
6 x :04

Ryan Brown
08-19-2010, 09:53 PM
8/15/10

Rest Day

Ryan Brown
08-19-2010, 09:55 PM
8/16/10

Press
45 x 8
55 x 5
65 x 5
80 x 5

Kroc Rows
24 kg x 8 x 2

Chins
3 x 5 on rings

Ryan Brown
08-19-2010, 09:57 PM
8/17/10

Deadlift
95 x 5
140 x 5
175 x 5
210 x 5

Power Clean
95 x 3 x 3
115 x 3 x 3

Ryan Brown
08-24-2010, 09:21 PM
8/18/10 - 8/22/10

Rest Days

The gym wasn't open for a few days before the semester starts, so my deload week got interrupted.

Ryan Brown
08-24-2010, 09:34 PM
8/23/10

Got a new lifting belt from EliteFTS. I started wearing it today. It's quite stiff and uncomfortable but I think I'm wearing it in the right place.

Press
45 x 5
65 x 5
95 x 3
110 x 3
120 x 7

OAC
pull-ups x 5 x 2
Neg x 1R+1L x 3

These negatives were the slowest I've done since training the OAC in December. They felt real strong.

Kroc Rows
55 x 8
55 x 35 R
55 x 30 L

That's a big PR for reps on both arms. I'll be doing a 60 lb DB next week.

Ryan Brown
08-24-2010, 09:42 PM
8/24/10

Cleans
95 x 3
115 x 2
135 x 2
155 x 2
185 x 2
205 x 2 x 2 (put belt on)
215 x 2
225 x 2
235 x 2 x 3 (PR)

That's a PR for a double, for 3 sets across. My bwt is down to 168 right now, so I'm pretty happy with this.

Deadlift
245 x 3
280 x 3
315 x 7

The belt made these feel MUCH easier. I was good for another 3 reps or so.

Shrugs
I'm using straps on these so I can use maximal weights.
135 x 5
185 x 5
195 x 5
225 x 5
245 x 5
265 x 5

My intention was 2-3 warm-up sets then a 5x5 sets across but I wasn't sure what weight I could handle so, I worked my way up slowly. I'll do 135, 225 then jump straight to work sets next time. I figure my traps are already pretty warm from just doing CL/SN and DL.

Ryan Brown
08-25-2010, 08:56 PM
8/25/10

Hill Sprints
5 x ~150m, VERY steep
Rest: walk down + 1:00

I did these on the street that I live on. The name of the street is incline drive for a reason. My house is at the top of a very steep hill. I originally set out to do 8 sprints. After 5, I was DONE.

Ryan Brown
08-29-2010, 02:53 PM
8/26/10

Bench
45 x 8
95 x 5
135 x 5
150 x 3
170 x 3
190 x 7

I was supposed to do 185 for my final set. I did 190 by mistake.

PPPU
(1,2) x 3

HSPU Negs
6 x 1

These are feeling really strong

Back Lever
Jump into ATBL
6 x :06

Front Lever
Jump into ATFL
6 x :06

I didn't have my metronome for the holds, so the time was estimated in my head.

Ryan Brown
08-29-2010, 02:57 PM
8/27/10

Squat
45 x 8
135 x 5
185 x 5
225 x 5
245 x 3
280 x 3
315 x 7

This was a VERY hard 7 reps. I was disappointed by how weak I felt. Then I looked back through my training log and realized it's been almost 1 month since I squatted heavy, so I forgave myself and I'm sure I'll feel stronger in the coming weeks.

Barbell Complex
8 Reps of each:
Power Clean
Push Press
Front Squat
Good Morning
Overhead Squat
5 minutes rest between sets

95 x 2
105 x 1

Holy shit. This was HARD. Front Squats were the worst part.

Back Extension
25 x 10 x 3

GHD Situps
15 x 10 x 3