Ryan's Journal

Mon 06/02/12

Clean Work
10xBW Squat
5x20kg F.SQ
5x20kg HP
3x20kg HC
5x25kg HP
3x25kg HC
5x30kg HP
3x30kg HC
5x35kg HP
3x35kg HC
5x40kg HP
1x40kg
5x3x45kg

Front Squat
1x50kg
3x5x60kg - bout flippin time that I can put a wheel on each side.

DB Incline BP -- superset with DB Incline Row
10x12.5kg
3x8x20kg

DB Incline Row
10x12.5kg
8x20kg -- too much weight
10x12.5kg
15x12.5kg

Hyperextensions
3x15xBW
 
08/02/12

Snatch Work
10xBW Squat
10x Broomstick OHS
5x20kg OHS
5x20kg HP
3x20kg HS
3x20kg
5x22.5kg HP
3x22.5kg HS
3x22.5kg
5x25kg HP
5x3x25kg
3x25kg Snatch Balance (SB)
1x27.5kg SB
1x30kg SB -- I pinched my pinky between the barbell and the uprights of the squat rack while setting up for the top set. Took a can of hardenthefckup and did the set anyway. Realised my finger was bleeding afterwards. Requested access to first aid kit.

Squats
3x45kg
2x60kg
1x72.5kg
3x5x82.5kg

Bench Press
10x20kg
5x35kg
3x47.5kg
1x60kg
5x72.5kg
3x75kg
1x77.5kg

Cable Row
9x30kg
2x9x57kg
12x57kg
 
Fri 10/02/12

Clean Work
10xBW Squat
5x20kg F.SQ
5x20kg HP
3x20kg HC
5x25kg HP
3x25kg HC
5x30kg HP
3x30kg HC
5x35kg HP
3x35kg HC
3x40kg HP
1x40kg
3x47.5kg HP
3x3x47.5kg
2x3x47.5kg HP

Front Squat
1x55kg
3x5x62.5kg -- I know this really isn't that impressive a weight, but since I'm well and truly into PR territory on front squats, setting PR's every time I do the lift atm, I'm feeling like a boss.

Incline DBBP superset with Incline DB Row
10x12.5kg
3x10x20kg

Incline DB Row superset with Incline DBBP
10x12.5kg
12x12.5kg
2x15x12.5kg

Pull Ups
I gave 3 attempts at a muscle up, failing each one. I'll count that as 3 pull ups.
2x5xBW
3x10x43kg assist superset with 3x10x43kg assisted dips.

Barbell Glute Bridge
3x10x20kg
 
Mon 13/02/12

Snatch Work
2x10xBW Squat
5x20kg OHS
5x20kg HP
3x20kg HS
3x20kg
5x22.5kg HP
3x22.5kg HS
2x22.5kg
5x25kg HP
1x25kg
3x27.5kg HP
3x3x27.5kg
1x27.5kg Snatch Balance
1x30kg Snatch Balance
1x32.5kg Snatch Balance

Squats
3x45kg
2x60kg
1x72.5kg
3x5x85kg

Bench Press
10x20kg
5x35kg
3x47.5kg
1x60kg
3x5x72.5kg -- About time!

Pull Ups
8xBW
6xBW
5xBW
4xBW
3x10x43kg Assist

Hyperextensions
3x10x5kg
 
Mon 05/03/12

Front Squat
2x5x20kg
5x30kg
3x40kg
8x50kg
20xBW

Bench Press
10x20kg
5x30kg
3x40kg
1x50kg
8x60kg
10x incline push up

Pull Ups
5x3
 
12/03/12

Squats
Bodyweight
2x10
Overhead
10x broomstick
3x5x20kg
Back
5x40kg
3x50kg
8x60kg
Dropset
15xBW

Muscle Ups
Warm Up: Pull Ups/Push Ups
1/10, 2/10, 3/10
Partial Muscle Up/Dips
3x1/3
Pull Ups
3x3

Bridge
20xBW
 
Fri 16/03/12

Front Squats
2x10xBW
10x20kg
5x30kg
1x40kg
8x50kg
Dropset 20xBW

Push/Pull
Incline DBBP 10x10kg
Pull Ups 4xBW
Incline DBBP 5x15kg
Pull Ups 4xBW
Incline DBBP 8x20kg
Pull Ups 4xBW
Incline Push Ups 12xBW
Pull Ups 4xBW
Incline Push Ups 12xBW
Pull Ups 4xBW

Hyperextension
2x10xBW
 
Mon 19/03/12

Squats
Bodyweight
2x10
Overhead
10x broomstick
5x20kg
2x5x22.5kg
Back
5x40kg
3x50kg
9x60kg
Dropset 20xBW

Muscle Ups
Warm Up: Pull Ups/Push Ups
1/8
2/6
3/4
Partial Muscle Ups/Dips
4x1/4
Pull Ups
3x4

Bridge
2x20xBW
 
Wed 21/03/12

Cross-trainer
5min warm up

Squats
12xBW
10x20kg
30x30kg

Muscle Ups
Warm Up: Pull Ups/Push Ups
1/10
2/7
3/5
Muscle Ups/Dips
3x1/5
Pull Ups
3x4

Hyperextension
3x10

Treadmill
40min, mostly at 5.5kph, with some faster walking early on and a 13kph run in the middle somewhere.
 
Fri 23/03/12

Front Squat
12xBW
10x20kg
5x30kg
1x40kg
9x50kg
20xBW

Push/Pull
Incline DBBP 10x10kg
Pull Up 4xBW
Incline DBBP 5x15kg
Pull Up 4xBW
Incline DBBP 9x20kg
Pull Up 4xBW
Incline Push Up 12xBW
Pull Up 4xBW
Incline Push Up 12xBW
Pull Up 4xBW

Hyperextension
3x12xBW

And I walked about 6k today.
 
Mon 26/03/12

Squats
Bodyweight
10
Overhead
10x broomstick
5x20kg
5x22.5kg
5x25kg
Back
5x40kg
1x50kg
10x60kg
Dropset 20xBW

Muscle Ups
Warm Up: Pull Ups/Push Ups
3x3/5
Partial Muscle Ups/Dips
2x1/6
1/--
1/6
Pull Ups
3x4

Rope Triceps Push Down
8x23kg
1x43kg
1x50kg
1x57kg
3x50kg

Bridge
2x20xBW
 
Wed 28/03/12

Incline Push Ups/Cable Row
5x10xBW/5x10x30kg

Deadlift
6x20kg
5x60kg
5x80kg
3x100kg -- Oh deadlifts, how I've missed thee. I remember the last time I went this long without deadlifting, when I came back to it I could barely do 60kg, so I'm glad I managed 100kg, DOH/no chalk without any trouble. 'Twas enough to be a challenge, without being too much for first time back.

Step Ups
10xBW
2x10x4kg

Rowing
2min -- Then I got bored.

Renegade Push Ups/Squats
2x8x7kg/2x10xBW
 
Last edited:
Fri 30/03/12

Front Squats
12xBW
10x20kg
5x30kg
1x40kg
10x50kg
20xBW

Push/Pull
Incline Bench Press/Pull Ups
10x10kg/5
5x15kg/5
10x20kg/5
Incline Push Ups/Pull Ups
2x12/5

Hyperextensions
3x12

Triceps Push Down/Cable Curl
5x23kg/8x18kg
3x36kg/5x30kg
2x3x50kg/43kg

Cable Lat Raise
15x3kg
 
Mon 09/04/12

Squats
Bodyweight
10
Front Squat
10x20kg
5x30kg
1x40kg
10x50kg
Back Squat
2x10x60kg
10xBW

Deadlift
5x60kg
5x80kg
4x100kg

Muscle Ups
Pull Ups/Push Ups
2x5/7
Muscle Ups/Dips
1/6
3x1/5
Pull Ups
9
7
 
Wed 11/04/12

Squats
10xBW
Front Squats
10x20kg
5x30kg
1x40kg
11x50kg
Back Squats
2x11x60kg

Muscle Ups
Pull Ups/Incline Push Ups
2x5/10
Assisted Muscle Ups/Dips
1/6
2x1/5
Pull Ups/Incline Push Ups
3x5/10

Hyperextensions
2x10xBW
 
Fri 13/04/12

I spent about 45 min yesterday evening stretching and foam rolling, and it made a big difference to how I was feeling this morning...that or I just coincidentally recovered really well over night.

Squats
10xBW
Front Squats
10x20kg
5x30kg
1x40kg
12x50kg
Back Squats
2x12x60kg -- I look forward to increasing my working weights next week to 52.5kg and 65kg

Deadlift
RDL
8x20kg
Conventional Deadlift
5x60kg
3x80kg
5x100kg
Sumo Deadlift
5x60kg

Incline DBBP
10x10kg
5x15kg
11x20kg
8x20kg
7x20kg

Pull Ups
5x5xBW

Foam Rolling
10min
 
Mon 16/04/12

Squats
10xBW
Front Squats
10x20kg
5x32.5kg
1x42.5kg
8x52.5kg
Back Squats
2x8x65kg

Muscle Ups
Pull Ups/Push Ups
2x5/10
Assisted Muscle Ups/Dips
3x1/5
Weighted Pull Ups/Dips
5/5x5kg
4/5x5kg
4/--x5kg

Hyperextensions
3x12xBW

And then I did about 10 min of foam rolling and stretching. Quads are feeling much better over all than they were last week. Is good.
 
Wed 18/04/12

Squats
10xBW
Front Squats
10x20kg
5x32.5kg
1x42.5kg
9x52.5kg
Back Squats
2x9x65kg

Deadlift
5x60kg
3x80kg
1x92.5kg
3x105kg

Incline DBBP/Pull Ups
10x10kg
10x10kg/5xBW
5x15kg/5xBW
3x8x20kg/3x5xBW
 
Not exactly. I start with my feet on a bench so that I can use a bit of leg drive to get myself up there. Although I haven't tested to see what would happen if I tried kipping my way up. I have the strength to do muscle ups, but seem to be lacking in the velocity department of the pull. It's a work in progress.

Fri 20/04/12

Squats
10xBW
Front Squats
10x20kg
5x32.5kg
1x42.5kg
10x52.5kg
Back Squats
2x10x65kg

Muscle Up Work
Pull Ups/Push Ups
2x6/10
Eccentric Muscle Ups/Eccentric Pull Ups
2x3/3
Weighted Pull Ups/Weighted Dips
2x3/7x5kg
4/8x5kg

Hyperextensions
3x13xBW
 
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