RyanS' Training Log

[Ryan Secor]

HOME WORKOUT
Bench Press
110# x 5
140# x 5
165# x 3
185# x 5
205# x 5
235# x 5+ - 8

Left my house (gym) and went over to a friend's where we did some goofing off/working out with New Zealand Strongman Jono MacFarlane. He's a super great guy and one of the strongest people I've ever met. He gave some great feedback on squat and deadlift (I did them fairly light)... then we started power cleaning. I PR'd on power clean with a FUGLY 245#... then he promptly clean and jerked an EASY 350# (with a torn rotator cuff).

FORM/FUN WORKOUT
Light Back Squats 3-4 sets... need to stay tight all the way through - not just at the top and hole of the squat.

Light Deadlift - tried Sumo for the first time... Jono said I had hardly any range of motion thanks to my freakishly long arms (I have around a 7' wingspan) so it'd be great if I could compete with that form since I need to only pull the bar up a few inches.

Power Cleans - Surprisingly I received the most positive comments on this lift and I thought it was my worst since I never work on it. Jono noticed I can pull the bar up really high (he said everytime I'd do it even with fairly heavy weights for me I'd almost smack myself in the face) and it's just an issue of racking/catching/pulling it into the groove. I PR'd at 245#... barely... almost took off my head on the pull but had trouble racking/catching it.

Overall it was a great time. I was happy to meet Jono - he's a really awesome guy and it was great to spend the night with him and a few of my other friends.... and a PR on Clean isn't too bad especially since I never do it.

Biceps are hurting a bit...

[Ryan Secor]

Hamstrings are really sore... almost did something different today, but decided to go for it.

Warmup
Row 500 meters
Foam Roll
Diesel Crew 2 min Shoulder Warmup
Catalyst Warmup

Workout
Deadlift
210# x 5
260# x 5
315# x 3
340# x 5
390# x 5
445# x 5+ - 11

Push Press 3 x 3 @ 155#

By the end of deadlifts my biceps/elbows were hurting so bad I didn't want to do anything else. I pushed through one assistance exercise and literally couldn't do any more (I did have more planned). I felt/feel like curling up in a ball and crying they hurt so much. Jono suggested elbow wraps and indicated a few powerlifters/strongmen have the same issue and hopefully the wraps along with some form work will help.

Just a note - my 445# set was with straps --- my biceps already hurt enough and would hurt more without the straps. I'd rather get the CNS/overall workout on the set then have my grip give out and my biceps hurt even worse.

[Ryan Secor]

Quick Warmup

Workout
Overhead Press
65# x 5
80# x 5
95# x 3
100# x 5
115# x 5
130# x 5+ - 9

Barbell Shrugs 3 x 5 @ 315#

A1: GHD Situps 3 x 20
A2: Hip Extensions 3 x 20

[David Boyle]

Originally Posted by Ryan Secor

Haha... there were. Unfortunately due to overtime issues (they can't afford to compensate us with money so they're giving us mandatory time off in lieu of) I'm rarely at work these days... and watched the Game 7 rioting on TV instead of being there. If they'd won it in 6 games I'd probably have been there... but whatever. An officer got his face smashed with some thrown object and broke his nose, another officer ended up firing a warning shot... and thanks to the pogues that run our department there was not nearly enough @$$ kickings handed out courtesy of the police so a lot of property was destroyed and a good number of innocent bystanders/drivers were injured. But I digress...

haha...good stuff man.

I'm all for the butt-kicking of knuckle-headed people.

Not enough of it...but I digress as well.

[Ryan Secor]

Warmup
The Usual

Workout
Power Snatch 5 x 3 @ 120#

Back Squat
165# x 5
200# x 5
245# x 3
265# x 5
305# x 5
345# x 5+ - 7 (probably from playing around with my grip/bar position)

Weighted Chinups 5 x 5 @ +45

A1: GHR 3 x AMRAP (5/5/5)
A2: GHD Situps 3 x 20

The focus of this workout was to prevent/fix my grip to alleviate the excrutiating pain I've been putting up with in my biceps. I basically moved the bar up a bit... maybe too high... I have no pain right now, but my squat feels MUCH weaker (see my 5+ set). I have my work cut out for me I guess... either that or maybe my strongest position simply will cause pain so only use that position for my "+" sets or when it really matters. Anybody with experience/suggestions feel free to weigh in.

[Ryan Secor]

Been off for a bit for due to injuries. I've updated my programming to allow me to get a little more back into it (lost quite a bit of strength) and manage my injury issues. I just need some consistency now.

Warmup
The Usual

Workout
Power Clean 5 x 3 @ 155#

Front Squat
80# x 5
100# x 5
120# x 5
135# x 5
155# x 5
175# x 5+ - 10 total

Bench Press
110# x 5
140# x 5
165# x 5
185# x 5
205# x 5
235# x 5+ - 6 total

Barbell Rows 3 x 5 @ 185#
Back Squat 1 x 20 @ 155# (high bar for now - bicep issues)

[Ryan Secor]

So I haven't been on the internet lately... been training though. Basically have done (1) cycle of 5/3/1 since I last posted. You'll notice that the changes I made just recently are still in effect (i.e. more front squatting in lieu of low-bar squat) and I haven't had any injury/lingering pain issues. You may notice I'm going to be cycling through the 5/3/1 cycles a little quicker then I typically do. In about 2 weeks I'll be on about a 6-8 week vacation from work, which affords me more time to train as well as the ability to recover harder. Due to time and our $ situation (the economy stuff is hitting our income pretty hard), I'm not going to be able to travel much so I'm just going to focus on training hard and recovering even harder... which means I'll be probably be eating quality stuff more frequently (more calories), a lot more sleep, and just overall better recovery. If I notice any issues I'll adjust accordingly. My goals right now are focus on getting stronger. I'm still pushing for that 1500 Total by New Years and I think it's still pretty attainable - especially if I can figure out my squat issues (grip stuff affecting my elbows/biceps). I'm also hoping to push my deadlift over the 700# mark and actually add a few lbs to my bench (which has been fairly stagnant due to several issues that are directly tied to my squatting stuff). Anyway - enough talk.... here's today's stuff:

Warmup - Stretching, Foam Rolling, Mobility, Complexes

Workout
Power Snatch 5 x 3 @ 125# (wife says I'm Muscle Snatching it - dropped weight and practiced light for a bit)
Clean Pull 3 x 3 @ 185#

Front Squat
85# x 5
110# x 5
130# x 3
140# x 5
160# x 5
185# x 5+ - 10

Bench Press
110# x 5
135# x 5
165# x 3
185# x 5
205# x 5
235# x 5+ - 7

Weighted Chinups 5 x 3 @ +25
Push Press 3 x 3 @ 155#
Barbell Rows 3 x 5 @ 240#

Back Squat 1 x 20 @ 195#

A1: GHD Situps 3 x 15
A2: Back Extensions 3 x 15

Would like to start getting my workouts done early in the morning... we'll see what kind of luck I have tomorrow.

[Ryan Secor]

Warmup - Stretch/Foam Roll/Complexes/Mobility Work

Workout
Power Clean 5 x 3 @ 170# (pretty easy - technique getting better)
Snatch Pull 3 x 3 @ 135#

Deadlift
205# x 5
255# x 5
315# x 3
335# x 5
385# x 5
435# x 5+ - 11 reps

Overhead Press
65# x 5
80# x 5
95# x 3
100# x 5
115# x 5
130# x 5+ - 7

Weighted Pullups 3 x 5 @ +45#
Weighted Ring Dips 3 x 5 @ +25#
Barbell Curls 3 x 5 @ 95#
Back Squat 1 x 20 @ 200#

A1: GHD Situps 3 x 15
A2: Back Extensions 3 x 15

Plenty sore and hamstrings are exhausted. Back to work for a few days then back in the gym on Saturday ready to go again. Once I hit my vacation I'm going to be doing more of a 2-on-1-off type setup --- but that's still not for another week or so.

[Ryan Secor]

This was my motivation for today... Misha is awesome! haha

Warmup - Mobility, Foam Roll, Shoulder stuff, Complexes

Workout
Power Snatch 5 x 3 @ 130#
Clean Pull 3 x 3 @ 190#

Front Squat
85# x 5
110# x 5
130# x 3
150# x 3
170# x 3
190# x 3+ - 8

Bench Press
110# x 5
135# x 5
165# x 3
190# x 3
220# x 3
250# x 3+ - 4

Weighted Chinups 3 x 5 @ +30#
Push Press 3 x 3 @ 160#
Barbell Rows 3 x 5 @ 240#
Back Squat 1 x 20 @ 240#

A1: GHD Situps 3 x 16
A2: Back Extensions 3 x 16

[Ryan Secor]

Warmup
Mobility, Foam Roll, Complexes, etc

Workout
Power Clean 5 x 3 @ 175#
Snatch Pull 3 x 3 @ 140#

Deadlift
205# x 5
255# x 5
315# x 3
360# x 3
415# x 3
465# x 3+ - 8

Overhead Press
65# x 5
80# x 5
95# x 3
110# x 3
125# x 3
140# x 3+ - 6

Weighted Pullups 3 x 5 @ +50#
Weighted Ring Dips 3 x 5 @ +30#
Barbell Curls 3 x 5 @ 100#

Back Squat 1 x 20 @ 210#

GHR 3 x AMRAP (6/5/5)

On a couple (much needed) rest days thanks to work and back later this week. Feeling good - no injury issues and I think a 2-on with at least 1 day off is going to be as much as I can physically handle. I leave the weekend on this note... another Misha Koklyaev video haha.