Ryan's Log

[Ryan Brown]

9/18- 9/19/10

Rest Days

[Ryan Brown]

9/20/10

bwt 168.8

Press
45 x 6
65 x 5
95 x 3
110 x 3
125 x 7

These reps all felt strong. Maybe could've grinded through
an 8th rep.

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

These felt REALLY strong today. I'm going to keep training negatives like this for the rest of this cycle, and then deload and see if I can pull a full concentric OAC.

Dips
3 x 8
Did these between OAC negs

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

PR. On to the 65 lb DB next week.

Everything felt strong today. I'm expecting another cycle full of PR's.

[Ryan Brown]

9/21/10

bwt 169.5

Snatch
95 x 2 x 2
115 x 2 x 2
135 x 2
155 x 2
175 x 2 x 2
180 x 2
185 x 2 (Failed 2nd rep)
185 x 2 (PR)

Dead Lift
225 x 5
250 x 3
285 x 3
320 x 8

Shrugs
135 x 5
225 x 5
315 x 5
365 x 5 x 4

That Snatch PR was sweet. Everything felt really strong again today. I must have my recovery factors in line right now b/c this is what it's SUPPOSED to feel like coming back from a de-load week.

[Ryan Brown]

9/22/10

Metcon
Hill Sprints
150 m x 6
Rest: walk down +1:00

I can feel that my conditioning has improved immensely over the past month. These 6 sprints didn't knock me on my ass nearly as bad as 5 sprints of the same distance/rest period did just a month ago. I'm impressed with this because the only metcon I've been doing has been Hill Sprints or a short, power biased WOD 1 day/week and then the barbell complexes 1 day/week. Guess it's working.

[Ryan Brown]

9/23/10

bwt 168.6

Bench
45 x 8
95 x 5
145 x 3
165 x 3
185 x 9

HSPU
neg x 1 x 6

PPPU
(1,2) x 3

Front Lever
hang>ATFL>Inv. Hang
6 x :06

Back Lever
Inv. Pike>ATBL>Inv. Hang
6 x :06

My back lever felt really strong today.

[Ryan Brown]

9/24/10

bwt 170

Squat
45 x 8
95 x 5
135 x 5
185 x 5
225 x 5
250 x 3
285 x 3
320 x 9 (PR)

No knee pain DURING the set this week. I got some aching in my left knee after squatting my final set though.

BB Complex
PC, PP, FS, GM, OHS x 8
105/115/120 (PR)

Back Ext.
30 x 10 x 3

GHD Situps
15 x 10 x 3

This training session is always the hardest of the week. It's those complexes, man. They just take everything out of me.

[Ryan Brown]

9/25/10 - 9/26/10

Rest Days

[Ryan Brown]

9/27/10

bwt 171

Press
45 x 6
65 x 5
90 x 5
105 x 5
115 x 5

OAC
pullups x 8
neg x 1R + 1L x 3

My right arm feels just a little stronger than my left on these.

Dips
3 x 10 between OAC

Kroc Rows
65 x 8
65 x 30 R
65 x 27 L

My progress on these is really evident.

[Ryan Brown]

9/28/10

bwt 171.7

Clean
95 x 2 x 2
115 x 2 x 2
135 x 2
155 x 2
185 x 2
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1 x 2
255 x 1 x 2 (PR)
260 x 1 (PR)

I could have done at least 5 more lbs. This is the first clean 1RM I've done in over a year.

[u]Deadlift/U]
235 x 5
270 x 5
305 x 5

Did the last set with double overhand hook grip. I think that's the most I've ever picked up with the hook. It hurt the thumbs a bit but it didn't slip at all. I think I'll start trying to use hook grip on my DL's more, at least in my warm-up sets.

Shrugs
135 x 5
225 x 5
315 x 5
365 x 5
375 x 5 x 2
385 x 5
395 x 5

Damn. last week I felt like I could barely make 365 budge for 5 reps. Today I was man-handling 385 for 5 with great bar height. At least up to my navel. 395 was more of a struggle. May go for 405 next week.

[Ryan Brown]

9/29/10


Hill Sprints were the plan but poor weather drove me inside the gym.

Metcon
Sprint Distance Pyramid
1:2 Work:Rest

-200m Run
:34/1:08

-400m Run
1:13/2:26

-800m Run
2:44/5:28

-400m Run
1:09/2:18

-200m
:28

My conditioning level impressed me today with this workout. I really expected to be hurting on that 800m run, b/c I've been keeping my conditioning time domain REALLY short lately. But, I felt like I had the gas to go hard the whole time. I like the format for this workout. I may do it again, but with more volume. perhaps just do 2 of each distance before moving on to the next.