Ryan's Journal

Mon 23/04/12

Squats
10xBW
Front Squats
10x20kg
5x30kg
3xx40kg
1x47.5kg
8x55kg
Back Squats
2x8x70kg

Deadlift
5x60kg
3x80kg
1x92.5kg
4x105kg

Incline DB Bench Press/Pull Ups
10x10kg/6xBW
5x15kg/1+6xBW
3x9x20kg/3x6xBW
 
lot's o squats. You could add Zercher squats!
 
Thur 26/04/12

Squats
10xBW
Front Squats
10x20kg
5x30kg
3x40kg
1x47.5kg
9x55kg
Back Squats
2x9x70kg

Goodmornings
8x20kg
2x8x30kg -- I've heard such great things baout GMs, but these all just felt very awkward. As I imagined what I must have looked like doing these, I could only picture the guy that you can only go over and insult his bad form out of good conscience. Maybe I'll just stick with hyperextensions as I've been doing, or perhaps RDLs.

Muscle Up Work
Pull Ups/Push Ups
6/10xBW
Muscle Ups
3xFail
Eccentric Muscle Ups/Eccentric Pull Ups
3x1/2
Weighted Pull Ups/Weighted Dips
3x5kg/8x5kg
5x5kg/8x5kg
4x5kg/8x5kg
 
Goldfish said:
I've seriously considered it, but I think it'd be too many variations right now.
Click to expand...

Yeah that Zercher with the weight in front, activates all of your spine connectors. Go easy if you start them.

I will be starting to lift in the next week of my training. Then more and more as the weeks go by.

Yer a machine man!
 
I'll look forward to seeing what sort of lifting program you start up next week.

Thankyou. Admittedly, I'm not feeling like much of a machine right now -- something I did yesterday (perhaps the eccentric pull ups or maybe the goodmornings) has caused me some tremendous DOMS in the abs today. Hopefully it won't interfere with training tomorrow.
 
DOMS is still making it unpleasant to breathe. Not going to bother trying to train through this today. Will return to training as per usual on Monday.
 
Back in the gym today. All went well, although I would have liked to have gotten through the session quicker. It took me about 1hr15min.

Mon 30/04/12

Squats
10xBW
Front Squats
10x20kg
5x30kg
3x40kg
1x50kg
8x57.5kg
Back Squats
2x8x72.5kg

Deadlifts
5x60kg
3x80kg
1x95kg
3x110kg

Incline DBBP/L-Pull Up
10x10kg/6
5x15kg/6
3x10x20kg/3x6
 
Is there a reason you would have liked to get it done quicker? For workout purposes or because of time management purposes?
 
Time management. I'm very accustomed to doing 2-3 hours sessions in the gym, but it cuts into life outside of the gym. My intention is to train to support my quality of life, not in place of life.

Wed 02/04/12

Squats
10xBW
Front Squats
10x20kg
5x30kg
3x40kg
1x50kg
9x57.5kg
Back Squats
2x9x72.5kg

High Pull
5x20kg
3x25kg
3x30kg
3x35kg
5x3x40kg

Muscle Up Work
Push Ups/Pull Ups
2x10/3
Assisted Muscle Up/Dips
1/5
Unassisted Muscle Up Attempts
1xF
2xF
Weighted Pull Ups/Weighted Dips
2x3x5kg/9x5kg
3x5kg/8x5kg
 
Good for you, Ryan. So easy to lose track of the greater goal! Quality fitness should enfuse every other part of our lives, making life better - not become our reason for being.

Best -
 
Good for you, Ryan. So easy to lose track of the greater goal! Quality fitness should enfuse every other part of our lives, making life better - not become our reason for being.

Best -
 
I think I did too much physical work yesterday and hadn't quite recovered for today's session. I missed several reps of back squats. I was going to drop the weight and build up some volume at 60kg, but then I paused and remembered how every time I finish my squats with lighter weights, it screws me over the next time I squat. So, instead, I ramped up some heavy singles. After squats, I did some light goodmornings and then called it quits and went home. I knew I wasn't going to be able to push myself to put any effort into deadlifts, thus the goodmornings instead (and I figured I may as well try and get better at goodmornings, since I'm terrible at them), and couldn't be stuffed doing any upper body work, either.

Fri 04/05/12

Squats
2x10xBW
Front Squats
10x20kg
5x30kg
3x40kg
1x50kg
10x57.5kg
Back Squats
9x72.5kg
7x72.5kg
1x80kg
1x90kg
1x95kg
1x100kg

Goodmornings
3x10x20kg
 
Still feeling like a badass after yesterday. I mean, come on, how often do you say: "Aww man, these squats are too heavy...so I'll just ramp up another 30kg on them!"? Not that a 100kg squat is anything epic...

Sat 05/05/12

Incline DBBP/Pull Ups
10x10kg/--
5x15kg/3xBW
2x11x20kg/3xBW
9x20kg/3xBW

Cable Rows/Incline Push Ups
4x10x43kg/10xBW
10x43kg/--
1x50kg/--
1x57kg/--
1x64kg/--
1x70kg/--
1x77kg/--

To my great surprise, I seem to have slaughtered my chest today. Not something I'd anticipated from a few sets of incline presses and some push ups.
 
Mon 07/05/12

Squats
10xBW
Front Squats
10x20kg
5x30kg
3x40kg
1x50kg
7x60kg -- Didn't attempt the 8th rep, and evidentally I put a lot of pressure on my hands during this set (whereas it should be that the hands are there just for balance).
Back Squats
8x75kg
1x85kg
1x95kg
1x100kg
1x105kg -- Slow on the way up, but I reckon I still could've gone for 110kg if I tried.

High Pulls
2x5x20kg
5x25kg
5x30kg
5x35kg
5x40kg -- I made a mental note today to try and emphasise glute drive through the second pull. I got it from time to time.

Muscle Up Work
Pull Ups/Push Ups
3xBW/10xBW
2xBW/10xBW
1xBW/--
6xBW/--
Muscle Ups/Dips
3x1/5xBW -- Still cheating to get up

Hyperextensions
10xBW
2x10x10kg -- These are quite difficult with a barbell across the shoulders.
 
Wed 09/05/12

Front Squats
10xBW
10x20kg
5x30kg
3x40kg
1x50kg
1x60kg
1x65kg
1x70kg
1x75kg
10x40kg

Power Shrugs
5x40kg
5x50kg
5x60kg
5x70kg
5x80kg

Goodmorning
10x20kg
2x10x30kg

Incline DBBP/Pull Ups
10x10kg/6xBW
5x15kg/6xBW
3x11x20kg/6xBW
 
Fri 11/05/12

Took my camera to the gym for the first time in ages today and got my last set of squats on film.

Squats
10xBW
10x20kg
5x40kg
3x60kg
1x80kg
1x90kg
1x100kg
1x110kg



High Pulls
2x5x20kg
2x5x25kg
5x30kg
3x5x35kg

Pull Ups/Push Ups or Dips
10/10 (PU)
2/5 (D)
8/12 (PU)
8/15 (PU)
7/5 (D)

Hyperextension
10xBW
 
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