Ryan's Journal

Fri 15/06/12

Front Squats
10xBW
3x20kg
3x35kg
3x50kg
3x65kg
Back Squats
10x65kg

Power Cleans
3x20kg
3x25kg
3x30kg
3x35kg
3x40kg
High Pull
3x5x45kg

Bench Press
10x20kg
5x35kg
3x50kg
1x65kg
3x80kg -- That's a real PR, it literally is the most I've ever benched.

Pull Ups
3x6xBW

I'm contemplating handing in my man-card for an hour tomorrow morning to find out what bodypump is like.
 
Mon 18/06/12

Squats
10xBW
10x20kg
5x40kg
5x50kg
5x60kg
5x70kg
2x5x80kg

Power Cleans
3x20kg
3x25kg
3x30kg
3x35kg
3x40kg
Goodmorning
2x10x40kg

Bench Press
10x20kg
5x37.5kg
3x52.5kg
1x67.5kg
1x82.5kg -- Bar path was off, really struggled because of it.
20x52.5kg -- That was a pleasant surprise.

Pull Ups
3x8xBW
 
Wed 20/06/12

Front Squats
10xBW
3x20kg
3x30kg
3x40kg
3x50kg
2x3x60kg

High Pull
5x22.5kg
5x30kg
5x35kg
5x40kg
5x45kg

Incline Dumbbell Bench Press -- superset with Bent Over Rows
10x10kg
5x17.5kg
3x5x22.5kg

Bent Over Row
10x20kg
10x30kg
3x10x40kg
 
Fri 22/06/12

Squats
10xBW
10x20kg
5x42.5kg
5x52.5kg
5x62.5kg
5x72.5kg
3x82.5kg
20x62.5kg -- I expected 10 reps would be a struggle, and if I pushed I might get 12-15. This took me by surprise, to say the least. Or, to quote myself immediately after the event, whilst walking around with the proficiency of a drunkard: "Where the **** did that come from?!"

Power Clean
3x22.5kg
3x27.5kg
3x32.5kg
3x37.5kg
10x1x42.5kg

Bench Press
10x20kg
5x37.5kg
3x52.5kg
1x67.kg
0x82.5kg
2+1x82.5kg -- Not quite how I was hoping this would go.

Pull Ups
3x6

I had planned on doing power shrugs and farmer's walks today, but I was already going overtime. After turning my imaginary wife into a widow, it took a lot of sitting around before I was functional again. Whew. Maybe I'll add power shrugs and farmer's walks to Wednesday's workouts, since that's when I'll best be able to fit them in, time-wise.
 

Sat 23/06/12

Rear Delt Flys
2x20x4kg

Power Shrug
5x20kg
5x50kg
5x60kg
3x5x70kg

Farmer's Walk
90m x17.5kg
45m x17.5kg
90m x17.5kg
 
Mon 25/06/12

Squats
10xBW
10x20kg
5x42.5kg
5x52.5kg
5x62.5kg
5x72.5kg
2x5x82.5kg

Power Clean
3x22.5kg
3x27.5kg
3x32.5kg
3x37.5kg
3x42.5kg

RDL
14x60kg

Bench Press
10x20kg
5x37.5kg
3x52.5kg
1x67.5kg
1x82.5kg
8x67.5kg

Pull Ups
3x8xBW
 
Wed 27/06/12

Front Squats
10xBW
3x20kg
3x32.5kg
3x42.5kg
3x52.5kg
2x3x62.5kg

High Pull
5x25kg
5x30kg
5x37.5kg
5x42.5kg
5x47.5kg

Power Shrug
5x50kg
5x60kg
5x70kg
2x5x75kg

Incline DBBP -- Superset with Rows
10x10kg
5x17.5kg
3x6x22.5kg

Bent Over Row
5x8x42.5kg

Farmer's Walk
2x90mx17.5kg
 
Fri 29/06/12

Squats
10xBW
10x20kg
5x42.5kg
5x52.5kg
5x65kg
5x75kg
3x85kg
20x65kg

Pull Ups
11xBW
6xBW

Power Clean
3x22.5kg
3x30kg
3x35kg
3x40kg
10x1x45kg

Bench Press
10x20kg
5x35kg
5x42.5kg
5x50kg
5x60kg
9x67.5kg
 
Mon 02/07/12

Squats
10xBW
10x20kg
5x42.5kg
5x52.5kg
5x65kg
5x75kg
2x5x85kg

Pull Ups
8, 6, 5xBW

Power Clean
3x22.5kg
3x30kg
3x35kg
3x40kg
10x1x45kg
RDL
13x60kg

Bench Press
10x20kg
5x35kg
5x42.5kg
5x52.5kg
5x62.5kg
3x70kg
21x52.5kg
 
Wed 04/07/12

Press/Bent Over Row -- Squat rack was taken so I figured I'd do upper body first; all incline benches were taken, so I decided to see how my body takes some OHP's
5/10x20kg
5/10x25kg
5/10x30kg
5/10x35kg
5/10x40kg

Front Squat
10xBW
3x20kg
3x32.5kg
3x42.5kg
3x55kg
2x3x65kg

High Pull
5x25kg
5x32.5kg
5x37.5kg
5x42.5kg
5x50kg

Deadlift
1x60kg
1x80kg
1x100kg
1x110kg
1x120kg -- Got hazy afterwards, but stayed conscious
1x130kg -- DOH clean grip failure at lockout, again got hazy afterwards but stayed conscious

Farmer's Walk
90mx20kg
 
Fri 06/07/12

Squats
10xBW
10x20kg
5x45kg
5x55kg
5x67.5kg
5x77.5kg
3x87.5kg
20x67.5kg

Pull Ups
8, 6, 6xBW

Power Cleans
3x22.5kg
3x30kg
3x35kg
3x40kg
3x45kg

Bench Press
10x20kg
5x35kg
5x42.5kg
5x52.5kg
5x62.5kg
12x70kg -- spotted

Leg Curls
12x23kg
5x43kg
12x36kg

Leg Extensions
6x43kg
10x43kg
15x36kg
 
It's been months since I deadlifted. That probably had something to do with it. It's really a matter of my circulatory system giving out before my musculoskeletal system could, methinks. I've never had that issue with deadlifts before, although I used to get it all the time with power cleans. Supposedly it has something to do with the change in BP when you release the breath afterwards. I've had enough experience with getting that faint feeling from other sources to be fairly capable of walking it off.
 
Mon 09/07/12

Squats
10xBW
10x20kg
5x45kg
5x55kg
5x67.5kg
5x77.5kg
2x5x87.5kg

Pull Ups
8, 6, 8xBW

Power Clean
3x25kg
3x30kg
3x37.5kg
3x42.5kg
10x1x47.5kg

Bench Press
10x20kg
5x37.5kg
5x45kg
5x55kg
5x65kg
3x72.5kg
30x55kg -- That's quite the adaptation since last week.

T-Bar Row
15x20kg
8x10kg -- drop set.
 
Wed 11/7/12

Front Squats
10xBW
3x20kg
3x35kg
3x45kg
3x57.5kg
2x3x67.5kg

High Pull
5x27.5kg
5x35kg
5x40kg
5x45kg
5x52.5kg

Deadlift
1x60kg
1x80kg
1x100kg
1x120kg
1x132.5kg

Press/Row
5/10x25kg
5/10x30kg
8/15x35kg
 
Fri 13/7/12

Squats
10xBW
10x20kg
5x45kg
5x55kg
5x67.5kg
5x80kg
3x90kg
20x67.5kg

Pull Ups
8, 4, 6xBW

Power Cleans
3x25kg
3x30kg
3x37.5kg
3x42.5kg
3x47.5kg

Bench Press
10x20kg
5x37.5kg
5x45kg
5x55kg
5x65kg
8+1x72.5kg -- 9th rep assisted
 
Mon 16/7/12

Squats
10xBW
10x20kg
5x45kg
5x55kg
5x67.5kg
5x80kg
2x5x90kg

Pull Ups
8, 6, 6xBW

Bench Press
10x20kg
5x37.5kg
5x47.5kg
5x57.5kg
5x65kg
3x75kg
15x57.5kg -- Not quite the 30 rep effort I managed last week.

Power Clean
3x20kg
3x25kg
3x32.5kg
3x37.5kg
3x42.5kg
10x1x50kg
 
Wed 18/07/12

Press/Bent Over Row
5/10x20kg
5/10x25kg
5/10x30kg
5/10x35kg
6/15x37.5kg

Front Squats
10xBW
3x20kg
3x35kg
3x47.5kg
3x60kg
2x3x70kg

High Pull
5x27.5kg
5x35kg
5x42.5kg
5x47.5kg
5x55kg

Deadlift
1x60kg
1x80kg
1x100kg
1x120kg
1x135kg
 
Fri 20/7/12

Squats
10xBW
10x20kg
5x47.5kg
5x57.5kg
5x70kg
5x80kg
3x92.5kg
20x70kg -- All the cool kids want to "shock" their muscles. You want a shock? Load up a barbell and do 20-rep squats with it; you'll probably end up experiencing the medical symptoms of shock.

Pull Ups
4x5xBW

Power Clean
3x25kg
3x32.5kg
3x37.5kg
3x42.5kg
3x50kg

Bench Press
10x20kg
5x37.5kg
5x47.5kg
5x57.5kg
5x65kg
5x75kg
 
Mon 23/07/12

Bench Press
10x20kg
5x37.5kg
5x47.5kg
5x57.5kg
5x65kg
3x75kg
16x57.5kg

Pull Ups
10xBW
2x8xBW

Squats
5x20kg
5x47.5kg
5x57.5kg
5x70kg
5x80kg
2x5x92.5kg

Power Clean
3x27.5kg
3x35kg
3x40kg
3x45kg
10x1x52.5kg
 
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