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Old 09-30-2010, 04:56 PM   #781
Ryan Brown
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9/30/10

Rest Day
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Old 10-08-2010, 01:58 PM   #782
Ryan Brown
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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
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Old 10-08-2010, 02:00 PM   #783
Ryan Brown
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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
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Old 10-08-2010, 02:01 PM   #784
Ryan Brown
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10/3/10

Rest Day
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Old 10-08-2010, 02:03 PM   #785
Ryan Brown
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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
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Old 10-08-2010, 02:05 PM   #786
Ryan Brown
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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
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Old 10-08-2010, 02:07 PM   #787
Ryan Brown
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10/6/10

Rest Day

Blew off my conditioning and took a nap instead.
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Old 10-08-2010, 02:10 PM   #788
Ryan Brown
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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.
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