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Old 09-16-2010, 07:06 PM   #106
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Training for 09.01.10 - 09.16.10

So now my training is coming in a chunk... I just haven't been online enough to log everyday on here (probably a good thing in certain aspects).

Current BWT: 240 +/-

Finished another great cycle of 5/3/1 - nearly the strongest I've ever been:

Workout #1
Front Squat
95# x 5
115# x 5
140# x 3
150# x 5
170# x 5
195# x 5+ - 7

Bench Press
115# x 5
140# x 5
170# x 3
180# x 5
210# x 5
240# x 5+ - 6

Workout #2
Power Clean 5 x 3 @ 185#
Snatch Pull 3 x 3 @ 150#

Deadlift
215# x 5
265# x 5
320# x 3
345# x 5
400# x 5
450# x 5+ - 10

Overhead Press
65# x 5
80# x 5
95# x 3
105# x 5
120# x 5
135# x 5+ - 7


Weighted Pullups 3 x 5 @ +60#
Weighted Ring Dips 3 x 5 @ +40#
Barbell Curls 3 x 5 @ 110#

Workout #3
Power Snatch 5 x 3 @ 140#
Clean Pull 3 x 3 @ 200#

Front Squat
95# x 5
115# x 5
140# x 3
160# x 3
185# x 3
205# x 3+ - 5
1 x 250/275/315# (PR)

Bench Press
115# x 5
140# x 5
170# x 3
195# x 3
225# x 3
250# x 3+ - 7

Push Press 3 x 3 @ 170#
Weighted Pullups 3 x 10 @ +15#

A1: GHD Situps 3 x 15
A2: Back Extensions 3 x 15

Workout #4

Power Clean 5 x 3 @ 185#
Snatch Pull 3 x 3 @ 155#

Deadlift
215# x 5
265# x 5
320# x 3
370# x 3
425# x 3
475# x 3+ - 9

Overhead Press
65# x 5
80# x 5
95# x 3
115# x 3
130# x 3
145# x 3+ - 8

Weighted Ring Dips 3 x 10 +15#

Workout #5

Power Snatch 5 x 3 @ 145#
Clean Pull 3 x 3 @ 205#

Front Squat
95# x 5
115# x 5
140# x 3
170# x 5
195# x 3
225# x 1+ - 6

Bench Press
115# x 5
140# x 5
170# x 3
210# x 5
240# x 3
265# x 1+ - 5


Barbell Rows 3 x 5 @ 225#
Push Press 3 x 3 @ 175#
Weighted Pullups 3 x 10 @ +20

A1: GHD Situps 3 x 16
A2: Back Extensions 3 x 16

Workout #6

Power Clean 5 x 3 @ 190#
Snatch Pull 3 x 3 @ 160#

Deadlift
215# x 5
265# x 5
320# x 3
400# x 5
450# x 3
505# x 1+ - 8 (PR)

Overhead Press
65# x 5
80# x 5
95# x 3
120# x 5
135# x 3
155# x 1+ - 6 (PR)

Weighted Ring Dips 3 x 10 @ +20#
Barbell Curls 3 x 10 @ 95#
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