Ryan's Log

[Ryan Brown]

5/28/10

Rest Day

[Ryan Brown]

5/29/10

Rest Day

[Ryan Brown]

5/30/10

Rest Day

[Ryan Brown]

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]

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]

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]

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]

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]

6/6/10

Rest Day

Legs are really sore from yesterday.

[Ryan Brown]

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.