RyanS' Training Log

[Júlíus G. Magnússon]

Thanks, man.

[David Boyle]

Was looking through you log...very strong lifts Ryan.

I'm trying to get there myself.

I wish I could bench more...but my shoulder is bleeping giving me a hard time...haha

Anyways man awesome stuff and stay safe out there.

[Ryan Secor]

Originally Posted by David Boyle

Was looking through you log...very strong lifts Ryan.

I'm trying to get there myself.

I wish I could bench more...but my shoulder is bleeping giving me a hard time...haha

Anyways man awesome stuff and stay safe out there.

Hey David thanks for the encouragement and checking out my progress. I'm glad to see your first 5/3/1 cycle is going so good for you. I think I'm finishing my 4th cycle here and have really loved it so far.

For your shoulder I know you're seeing a PT, but it may be worth it to check out Diesel Crew's Rehab Protocol and their 2 Minute Warmup. I've been recently having a lot of bicep/shoulder issues and incorporating their stuff in my warmup has helped immensely -- it may do the same for you. Steven Low also mentioned a few things - my favorite of which has been throwing 45# plate on my stomach while rolling my thoracic spine. I can't guarantee you'll bench more --- all my overhead stuff simply sucks so I have no room to talk... but maybe it'll help you feel better.

You keep yourself safe out there - I appreciate what you and all your guys have done for our country.

[Ryan Secor]

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Power Clean 3 x 3 @ 165# (1 min rest between sets) - felt light

Back Squat
155# x 5
190# x 5
230# x 3
290# x 5
330# x 3
365# x 1+ - 6 reps

Bench Press
105# x 5
135# x 5
155# x 3
195# x 5
220# x 3
250# x 1+ - 7 reps

Weighted Pullups 3 x 5 @ +65#

Been off for the last few days from my workouts. Nothing crazy from today's workout - I'm feeling pretty good though (injury-wise). I plugged in my #'s for a 1 RM estimate and feel somewhat satisfied with my progress - it's pretty much in line with what Wendler suggested (+10# on DL/SQ and +5 on BP/PR). Also 70's Big came out with their results and I placed 5th on the TSC tying with Gant of all people... haha. It was my first time competing in the TSC so it was pretty cool taking part in it.

[Ryan Secor]

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Deadlift
200# x 5
250# x 5
305# x 3
380# x 5
430# x 3
480# x 1+ - 10 reps

Overhead Press
60# x 5
70# x 5
85# x 3
110# x 5
125# x 3
140# x 1+ - 6 reps

Feeling good after this workout - heading back to work for a few days.

[David Boyle]

Originally Posted by Ryan Secor

Hey David thanks for the encouragement and checking out my progress. I'm glad to see your first 5/3/1 cycle is going so good for you. I think I'm finishing my 4th cycle here and have really loved it so far.

For your shoulder I know you're seeing a PT, but it may be worth it to check out Diesel Crew's Rehab Protocol and their 2 Minute Warmup. I've been recently having a lot of bicep/shoulder issues and incorporating their stuff in my warmup has helped immensely -- it may do the same for you. Steven Low also mentioned a few things - my favorite of which has been throwing 45# plate on my stomach while rolling my thoracic spine. I can't guarantee you'll bench more --- all my overhead stuff simply sucks so I have no room to talk... but maybe it'll help you feel better.

You keep yourself safe out there - I appreciate what you and all your guys have done for our country.

I'll look into that Ryan. I really don't want to give up benching...haha. I'll check out that link and also what Steven has...

Thanks for the support man..and likewise...you all do alot to preserve peace and order at home.

[Ryan Secor]

Warmup
2 Min Shoulder Warmup
Catalyst Warmup

Workout
Back Squat
160# x 5
200# x 5
240# x 3
255# x 5
295# x 5
335# x 5+ - 11 reps (PR)

Bench Press
110# x 5
130# x 5
160# x 3
170# x 5
200# x 5
225# x 5+ - 13 reps (PR)

Was going to do my assistance work, but my bicep was getting sore and I didn't want to aggravate it. Pleasantly surprised by my bench press - it's probably my weakest lift, so it's nice to set a PR in it. Off until Thrus... so 3 more workout days to go.

[Ryan Secor]

Wow - so last time I posted (and last time I worked out) was the 9th. I don't really have a good reason for not working out over the last two weeks - I've just had a lot of life going on. Not too worried about it though... I'm back though.

Warmup
Row 500 meters
Foam Roll
Diesel Crew 2 min Shoulder Warmup
Diesel Crew Circuit #1
Catalyst Warmup

Workout
Power Clean 5 x 3 - 185#

Back Squat
160# x 5
200# x 5
240# x 3
255# x 5
295# x 5
335# x 5+ - 10 reps

Weighted Pullups 5 x 5 - +45#
Glute Ham Raises 3 x 5 (first time doing this!)

A1: GHD Situps 3 x 10
A2: Hip Extensions 3 x 10

I just recently picked up a GHD so now I can do GHR and a bunch of other fun stuff. Those GHR are killer -- it's definitely an acquired skill/strength. I might've lost a bit of strength over the last two weeks, but IF I have I don't think it's much (just 1 rep less on back squat). I'm going to be at work for the next 3 days so my next workout should be on Friday (and not 2 weeks from now).

[Ryan Secor]

You'll see that I tweaked my scheduling a bit --- instead of running 5/3/1 cycles faster (i.e. doing 2 movements a workout), I'm just doing a cycle month and doing some assistance work. I've also decided on Press/Bench Press days to do something I haven't done since high school.... 20 rep squat days. Apparently Dan John's folks and Wendler have been seeing pretty good results with it and I could use the squat work.

Warmup
Row 500 meters
Foam Roll
Diesel Crew 2 min Shoulder Warmup
Diesel Crew Shoulder Pre/Rehab Circuit #2
Catalyst Warmup

Workout
Back Squat - 1 x 20 @ 225# - KILLER!
Pullovers - 1 x 20 @ 40# (need to get more DB's one of these days)

Bench Press
110# x 5
130# x 5
160# x 3
170# x 5
200# x 5
225# x 5+ - 10 reps (a little less strong methinks due to laziness over the past couple weeks)

Barbell Rows 5 x 5 @ 185#
Glute Ham Raises 3 x 6 (still new at this!)


On an unrelated note... here's what one of my friends did this last week (nobody was hurt - but it was one of the funniest things I've seen).

[Júlíus G. Magnússon]

Originally Posted by Ryan Secor

On an unrelated note... here's what one of my friends did this last week (nobody was hurt - but it was one of the funniest things I've seen).

Wow. What the hell happened over there? Is that a police car on top of those other cars?