Ryan's Log

[Ryan Brown]

9/30/10

Rest Day

[Ryan Brown]

10/3/10

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

HSPU
Neg x 1 x 6

PPPU
(1,2) x 3

Back Lever
German Hang > ATBL
6 x :06

Front Lever
Pull to ATFL>Inv Hang
6 x :06

[Ryan Brown]

10/2/10

168.8 lbs

Squat
45 x 8
135 x 5
185 x 5
235 x 5
270 x 5
305 x 5

BB Complex
PC, PP, FS, GM, OHS x 8
105/115/125 (PR)

Back Ext.
30 x 10 x 3

GHD Situps
20 x 10 x 3

[Ryan Brown]

10/3/10

Rest Day

[Ryan Brown]

10/4/10

170.1 lbs

Press
45 x 8
65 x 5
95 x 5
105 x 5
115 x 3
130 x 6

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

Dips
3 x 11
between OAC negs

Kroc Rows
65 x 8
65 x 31 L
65 x 32 R

[Ryan Brown]

10/5/10

169.1 lbs

Snatch
95 x 3 x 2
115 x 2
135 x 2
155 x 1
175 x 1 x 2
185 x 1
195 x 1 (PR)
200 x 1 (F)
200 x 1 (PR)

Deadlift
225 x 5
270 x 5
305 x 3
340 x 8

Shrugs
135 x 5
225 x 5
315 x 5
385 x 5
395 x 5 x 2
405 x 5

[Ryan Brown]

10/6/10

Rest Day

Blew off my conditioning and took a nap instead.

[Ryan Brown]

10/7/10

171.1 lbs

Bench
45 x 8
95 x 5
135 x 5
155 x 5
175 x 3
195 x 8

HSPU
Neg x 1 x 6

PPPU
(1,2) x 3

Back Lever
German hang>ATBL>Inv. Hang
6 x :06

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

All the gymnastics stuff is feeling really strong. Next week I'm deloading my gymnastics progressions then I'll add some time to the isometric holds and run through the embedded progression again.