Ryan's Log

[Ryan Brown]

8/28 -8/29/10

Rest Days

[Ryan Brown]

8/30/10

Power Clean 1RM in the AM
Did a power clean 1RM for an exercise science study at the college. I got 225 lbs, a PR. I'm not doing any Oly-lifting tomorrow b/c of this.


Press
45 x 8
65 x 5
90 x 5
100 x 5
115 x 5

OAC
Pull-ups x 5 x 2
Negs x 1L + 1R

I got some pain in my left shoulder while doing these negatives. I've never gotten this pain before. Next time I'll do some shoulder mobility before these and keep an eye on it.

Kroc Rows
60 x 8
60 x 23 L
60 x 25 R

[Ryan Brown]

8/31/10

Deadlift
135 x 5
185 x 5
230 x 5
265 x 5
300 x 5

Shrugs
135 x 5
225 x 5
275 x 5
315 x 5 x 5

These felt good. I think I'll keep the weight at 315 until I'm getting a little more height on these reps.

[Ryan Brown]

9/1/10

Hill Sprints
5 Rounds:
~150 m
Rest: walk down + 1:00

I recovered from these much quicker than last week. I'll take it up to 6 rounds next week.

[Ryan Brown]

9/2/10

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 5

PPPU
(1,2) x 3

HSPU
Negatives x 1 x 6

Back Lever
Inv. Hang > ATBL
6 x :06

Front Lever
Inv. Hang > ATFL
6 x :06

[Ryan Brown]

9/3/10

Rest Day

[Ryan Brown]

9/4/10

Squat
45 x 8
135 x 5
185 x 5
230 x 5
265 x 5
300 x 5

BB Complex
PC,PP,FS,GM,OHS x 8

95/105/110

110 wasn't as hard as I expected. I'll go for 115 on this complex next week.

[Ryan Brown]

9/5/10

Rest Day

[Ryan Brown]

9/6/10

Power Cleans
(kilos)
50 x 5
75 x 3
82 x 6 x 3

Press
45 x 5
65 x 5
100 x 5
115 x 3
132 x 5

OAC
Pull-ups x 5 x 2
Negs x 1R+1L x 3

Kroc Rows
60 x 8
60 x 30 R
60 x 26 L

Still hitting a PR on the Kroc rows every week.

[Ryan Brown]

9/7/10

I felt strong today. Bwt is at 169 and I'm looking/feeling quite lean. Probably around 9% BF if I were to guess.

Deadlift
135 x 5
185 x 5
225 x 5
265 x 5
300 x 3
335 x 8

I left a few reps in the tank. Felt really strong on these today.

Shrugs
135 x 5
225 x 5
275 x 5
315 x 5 x 3
335 x 5 x 2

These felt strong today as well. 315 felt lighter this week than last week.