Ryan's Log

[Ryan Brown]

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]

8/15/10

Rest Day

[Ryan Brown]

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]

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]

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]

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]

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]

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]

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]

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