RyanS' Training Log

[Ryan Secor]

Warmup
Mobility, Foam Roll, Complexes, etc

Workout
Power Snatch 5 x 3 @ 135#
Clean Pull 3 x 3 @ 195#

Front Squat
85# x 5
110# x 5
130# x 3
160# x 5
185# x 3
205# x 1+ - 5

Bench Press
110# x 5
135# x 5
165# x 3
205# x 5
235# x 3
260# x 1+ - 3

[Ryan Secor]

Warmup
Mobility, Foam Roll, Complexes, etc

Workout
Power Clean 5 x 3 @ 175#
Snatch Pull 3 x 3 @ 145#

Deadlift
205# x 5
255# x 5
315# x 3
385# x 5
440# x 3
495# x 1+ - 5

Overhead Press
65# x 5
80# x 5
95# x 3
115# x 5
130# x 3
155# x 1+ - 3

Weighted Pullups 3 x 5 - +55#
Push Pess 3 x 3 - 165#
Barbell Curls 3 x 5 - 105#
Weighted Ring Dips 3 x 5 - +35#

Back Squat 1 x 20 @ 225#

Dead tired... relaxing for the rest of the day and tomorrow.

[Ryan Secor]

Thanks to court in San Diego, I ended up working about 14 hours of OT today... and had about 5 hours of sleep last night. I was exhausted when I got home and simply wasn't feeling it today. It was really late before I got home and got started working out so I figured hitting my big lifts was better than nothing...

Warmup
Mobility, Foam Roll, Complexes, etc

Workout
Front Squat
95# x 5
115# x 5
140# x 3
150# x 5
170# x 5
195# x 5+ - 7 (knees were loud and hurting...)

Bench Press
115# x 5
140# x 5
170# x 3
180# x 5
210# x 5
245# x 5+ - 6

Definitely more of a workout where nothing is really clicking or going right. One of my big lessons though this year has been to stop pursuing the perfect workout every workout... those "perfect" workouts (where you're on fire) aren't necessarily an everyday occurrence and it's the consistency that really matters.

[Júlíus G. Magnússon]

Very true. Consistency is where it's at.

[Ryan Secor]

Warmup
Mobility, Foam Roll, Complexes, etc

Workout
Power Clean 5 x 3 @ 180#
Snatch Pull 3 x 3 @ 150#

Deadlift
215# x 5
265# x 5
320# x 3
345# x 5
400# x 5
450# x 5+ - 10

Overhead Press
65# x 5
80# x 5
95# x 3
105# x 5
120# x 5
135# x 5+ - 7


Weighted Pullups 3 x 5 @ +60#
Weighted Ring Dips 3 x 5 @ 40#
Barbell Curls 3 x 5 @ 110#

The next couple days at work are the last then I'm off on vacation!!!

[Ryan Secor]

So now my training is coming in a chunk... I just haven't been online enough to log everyday on here (probably a good thing in certain aspects).

Current BWT: 240 +/-

Finished another great cycle of 5/3/1 - nearly the strongest I've ever been:

Workout #1
Front Squat
95# x 5
115# x 5
140# x 3
150# x 5
170# x 5
195# x 5+ - 7

Bench Press
115# x 5
140# x 5
170# x 3
180# x 5
210# x 5
240# x 5+ - 6

Workout #2
Power Clean 5 x 3 @ 185#
Snatch Pull 3 x 3 @ 150#

Deadlift
215# x 5
265# x 5
320# x 3
345# x 5
400# x 5
450# x 5+ - 10

Overhead Press
65# x 5
80# x 5
95# x 3
105# x 5
120# x 5
135# x 5+ - 7


Weighted Pullups 3 x 5 @ +60#
Weighted Ring Dips 3 x 5 @ +40#
Barbell Curls 3 x 5 @ 110#

Workout #3
Power Snatch 5 x 3 @ 140#
Clean Pull 3 x 3 @ 200#

Front Squat
95# x 5
115# x 5
140# x 3
160# x 3
185# x 3
205# x 3+ - 5
1 x 250/275/315# (PR)

Bench Press
115# x 5
140# x 5
170# x 3
195# x 3
225# x 3
250# x 3+ - 7

Push Press 3 x 3 @ 170#
Weighted Pullups 3 x 10 @ +15#

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

Workout #4

Power Clean 5 x 3 @ 185#
Snatch Pull 3 x 3 @ 155#

Deadlift
215# x 5
265# x 5
320# x 3
370# x 3
425# x 3
475# x 3+ - 9

Overhead Press
65# x 5
80# x 5
95# x 3
115# x 3
130# x 3
145# x 3+ - 8

Weighted Ring Dips 3 x 10 +15#

Workout #5

Power Snatch 5 x 3 @ 145#
Clean Pull 3 x 3 @ 205#

Front Squat
95# x 5
115# x 5
140# x 3
170# x 5
195# x 3
225# x 1+ - 6

Bench Press
115# x 5
140# x 5
170# x 3
210# x 5
240# x 3
265# x 1+ - 5


Barbell Rows 3 x 5 @ 225#
Push Press 3 x 3 @ 175#
Weighted Pullups 3 x 10 @ +20

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

Workout #6

Power Clean 5 x 3 @ 190#
Snatch Pull 3 x 3 @ 160#

Deadlift
215# x 5
265# x 5
320# x 3
400# x 5
450# x 3
505# x 1+ - 8 (PR)

Overhead Press
65# x 5
80# x 5
95# x 3
120# x 5
135# x 3
155# x 1+ - 6 (PR)

Weighted Ring Dips 3 x 10 @ +20#
Barbell Curls 3 x 10 @ 95#

[Ryan Secor]

WARMUP
The usual - mobility work, foam roll, etc

WORKOUT
Power Snatch 3 x 3 @ 150#
Clean Pull 3 x 3 @ 210#

Front Squat
115# x 5
145# x 5
170# x 3
185# x 5
215# x 5
240# x 5+ - 7

Bench Press
115# x 5
145# x 5
170# x 3
185# x 5
215# x 5
240# x 5+ - 8

Barbell Rows 3 x 5 @ 230#

[Ryan Secor]

Wanted to do some Power Cleans and Push Presses today, but instead decided to have some fun and try clean and jerk. I'm not much of a Oly Lifter, so most of my stuff is a muscled power clean and push press haha.

WARMUP
The usual - mobility work, foam roll, etc

WORKOUT
Clean and Jerk
2 x 1 @ 135#
2 x 1 @ 155#
1 x 1 @ 175#
2 x 1 @ 185#
1 x 1 @ 205#
2 x 1 @ 225# (PR)
2 x 1 @ 245# - FAILED ON BOTH (got the clean up high enough every time but just didnt catch it)

Pullups 3 x 10 @ +25#

Fun workout - it's nice to know I can muscle at least 100kg up haha. Deadlifts and Press tomorrow.