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Old 08-27-2010, 02:44 PM   #101
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Thursday 08-26-10 (Late Post)

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
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Old 08-27-2010, 02:59 PM   #102
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Friday 08.27.10

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.
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Old 08-30-2010, 09:43 PM   #103
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Monday 08.30.10

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.
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Old 08-31-2010, 09:42 AM   #104
Júlíus G. Magnússon
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Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

Very true. Consistency is where it's at.
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Old 08-31-2010, 09:24 PM   #105
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Tuesday 08.31.10

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!!!
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Old 09-16-2010, 06:06 PM   #106
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Training for 09.01.10 - 09.16.10

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#
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Old 09-18-2010, 05:24 PM   #107
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Thursday 09.16.10 (late post)

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#
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Old 09-18-2010, 05:27 PM   #108
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Saturday 09.18.10

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.
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