RyanS' Training Log

[Ryan Secor]

Anyway -- here's my workout for today. Something wasn't right on my deadlift --- I have to think about it, but I think it was a combination of my setup and my hamstrings are completely dead from the squats and GHR's I've been doing.

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

Workout
Power Snatch 5 x 3 @ 110#

Deadlift
205# x 5
255# x 5
305# x 3
330# x 5
380# x 5
445# x 5+ - 5


Weighted Dips 5 x 5 - +20
Glute Ham Raises 3 x AMRAP (managed 5 on each set)
A1: GHD Situps 3 x 11
A2: Hip Extensions 3 x 11

Despite the poor deadlift day, I was completely stoked to hit weighted dips again. This is the first time I've actually physically been able to do them since probably Feb when I messed up my shoulder/bicep. Everything feels good. Now onto the rest of the day and it's festivities --- thanks to all you soldiers out there who put your lives on the line every day and an even bigger thanks to those families and friends of those that have sacrificed their lives for our country.

[Ryan Secor]

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

Workout
Back Squat 1 x 20 @ 230#
Pullovers 1 x 20 @ 40# (heaviest DB I have)

Overhead Press
60# x 5
75# x 5
90# x 3
100# x 5
110# x 5
125# x 5+ - 8

Barbell Curls 5 x 5 @ 105#

A1: GHD Rsn Twists 3 x 11
A2: Reverse Hypers 3 x 11

Yes - I did curls today. I actually need to start doing them. I haven't done them regularly since probably 2005 or 2006 and despite pullups and everything else, my nagging injuries have made it fairly clear I actually need to do some direct biceps work... plus despite what many say the biceps are actually more useful than just looks... hence they're going to appear in my programming as occasional assistance work.

[Ryan Secor]

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

Workout
Power Clean 5 x 3 @ 190#

Back Squat
160# x 5
200# x 5
240# x 3
275# x 3
315# x 3
355# x 3+ - 8

Weighted Pullups 5 x 5 @ 50#
Glute Ham Raises 3 x AMRAP 7/7/7
A1: GHD Situps 3 x 12
A2: Hip Extensions 3 x 12

[Ryan Secor]

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

Workout
Back Squat 1 x 20 @ 235#
Pullovers 1 x 20 @ 40#

Bench Press
110# x 5
130# x 5
160# x 3
185# x 3
210# x 3
240# x 3+ - 7


If any of you have ideas/suggestions feel free to throw them my way... I may have to go back to my regular squat schedule versus squatting almost every workout day (doing the 20 rep squats). The squatting does help me a lot overall, but from what I've read so far apparently the low bar squat can cause this sort of pain hence why most low-bar squatters keep the reps down... and this is some of the worst pain I've ever had.

[Ryan Secor]

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

Workout
Power Snatch 5 x 3 @ 110#

Obviously not my entire planned workout. I've been overwhelmingly unmotivated lately - especially after the last workout tweaked my shoulder.

[Ryan Secor]

Feeling a lot better than I did yesterday. Focused on getting my big lifts in... and did so. I think a big difference was my eating today - I simply haven't been eating particularly clean lately and I feel like horrible when I don't eat well.

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

Workout
Deadlift
205# x 5
255# x 5
305# x 3
360# x 3
410# x 3
460# x 3+ - 9

Overhead Press
60# x 5
75# x 5
90# x 3
105# x 3
120# x 3
135# x 3+ - 7

Tomorrow is 5/3/1 Squat day then I'm at work for the next 3 days... Just getting through it and doing my best.

[Ryan Secor]

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

Workout
Power Clean 5 x 3 - 195#

Back Squat
160# x 5
200# x 5
240# x 3
295# x 5
335# x 3
375# x 1+ - 7 reps (PR)

Weighted Pullups 5 x 5 --- only managed 1 set @ 55# (shoulder hurting)

[Ryan Secor]

Ran about 1.5 miles. Not much else.

[David Boyle]

Originally Posted by Ryan Secor

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

Workout
Power Clean 5 x 3 - 195#

Back Squat
160# x 5
200# x 5
240# x 3
295# x 5
335# x 3
375# x 1+ - 7 reps (PR)

Weighted Pullups 5 x 5 --- only managed 1 set @ 55# (shoulder hurting)

Medium-pace relaxing run with the wife

My wife worked with me a bit on fixing my Back Squat grip issue (leading to massive pain in the shoulder/bicep/elbow area). My shoulder still ended a bit sore (though thankfully not nearly in as much pain as I was a couple days ago). Basically I was setting up with the bar off-set, then adjusting to an off-set grip, and throwing my elbows back (to push into my back with the bar) at unequal angles... which was resulting in some sort of crazy kimora-like torque on my arm... hence the insane pain. I definately am going to need more help in keeping my adjustments and I think my wife is probably going to have to watch me until I can finally get the physiological awareness/feel for the correct setup. Due to the ongoing form issues I think it's best to keep my reps down to minimize any pain so I'm probably going to end up cutting out the 20 rep heavy squat days (even though I love those and they help me a ton) until I can square things away with the grip on my squat.

I'm off to work for the next three days... look for me on TV... if the Lakers win the NBA Championship at home on Tuesday I'm assigned to one of the mobile teams to confront the rioters. Could be fun.

Were there any rioters? I bet LA was a mad town that week.

[Ryan Secor]

Originally Posted by David Boyle

Were there any rioters? I bet LA was a mad town that week.

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.
Warmup[/u][/b]
Row 500 meters
Foam Roll
Diesel Crew 2 min Shoulder Warmup
Diesel Crew Shoulder Pre-hab Circuit #1
Catalyst Warmup

Workout
Back Squat
165# x 5
200# x 5
245# x 3
265# x 5
305# x 5
345# x 5+ - 12 reps (PR - theoretically that gives me a 495# BS)

Barbell Rows 3 x 5 - 205#
Weighted Ring Dips 3 x 5 - +25#

Glute Ham Raises 2 x AMRAP
Russian Twists 2 x 10

Still have been slacking off a bit as you can tell. I guess it didn't hurt much seeing how good my squat was.

I think I might've figured out my shoulder issue for real now. Since the beginning of the year I've been using a false grip on my back squat and quickly developed these shoulder issues. I've been having issues with the bar sliding down my back, shoulder angles being uneven, etc. Today I wrapped my thumbs around the bar today and my grip/form issues have seemed to corrected themselves. My wife watched again today and said I looked more solid, wasn't having the shoulder/bar slipping issues, and was just overall better. I don't have pain right now (I'm hoping I won't feel it tomorrow) and threw up a PR for reps/weight. The bar is still low though perhaps a bit higher then usual... but it feels immensely better. I'll see if it pays off in the long run.