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Post by Ryan on May 4, 2013 18:06:21 GMT -5
Gillingham BN, Wk8 (speed day)
W/U: Rotator cuff warmup w/5lb plate
Bar x 6 135x5 225x3 275x2 (both reps paused for 2 count)
Work: 225x2 (8 sets)
CGs: 225x5x2
Incline BB: 225x5x3
Skull crushers: 80lb cambered bar (fixed weight): 10x2
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Post by Ryan on May 6, 2013 13:40:59 GMT -5
DL 5x5 program (WNPF NJ States, 4wks out)
W/U:
135x8 225x5 315x2 405x1
Work (@78% of max):
460x5x5 <-- These were all very quick and easy, clean reps, but I guess at under 80% they should be.
Some grip work to finish things off.
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Post by Ryan on May 7, 2013 13:30:54 GMT -5
Gillingham BN, Wk9 (heavy day)-
All written as weight x reps x sets
W/U: bar x6 135x5 225x2 275x1 (pause)
Heavy Single for the day: 315 (forgot to pause) 315 (did it again w/pause)
Work: 265x5x3
Floor Press: 245x5 275x5x2
DB Military Presses: 70x8 80x5x2
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Post by Ryan on May 10, 2013 13:32:45 GMT -5
Final 5x5 Squat day leading up to WNPF NJ States (4wks out)- I'll be in San Diego on vaca next week and then week after that puts me 2wks out so I'll probably just wing that SQ session, then the following week I'll hit my openers and then take the week leading up to the meet off. I decided to hit 500 again today, partially to prove to myself that I can get to depth with it, but also to see if the 5x5 self-drawn-up program I've been doing the past month has gotten me any stronger or has at least gotten me to squat deeper with regularity. You all can be the judge if you watch the video of the 500 below, but personally I think I'm going a hair deeper here than I did the first time I hit 500 (a few wks back at that mock meet I staged for myself), and I think the weight also moved a little smoother. Anyway, here's how everything played out: W/U: bar x 6 135x5 225x3 315x2 405x1 Work: 500 single <-- youtu.be/eSYogVVSIws405x5x3 (was gonna do the 5x5 here but near passed out going into rep#5 of the 3rd set, so I thought better of it and called it a day).
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Post by Rosario-546 on May 10, 2013 18:20:40 GMT -5
Nice work, on the 500! I saw your comment on pull with those shoes, and I'm going to pull in slippers tomorrow.
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Post by osu122975 on May 22, 2013 5:31:14 GMT -5
awesome!
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Post by Ryan on May 22, 2013 19:07:30 GMT -5
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Post by Ryan on May 23, 2013 9:50:54 GMT -5
(From this Tuesday)
Gillingham BN, Wk10 (heavy day)-
*All written as weight x reps x sets
W/U: bar x6 135x5 225x2
Heavy Single for the day: 310 w/pause
Work: 270x3x5
Tate Presses: 40x12 45x10 50x8
Cable push-downs: Two sets to 10
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Post by starks2765 on May 26, 2013 21:54:05 GMT -5
Definitely gonna follow your log, I'm a 198er also n you're hitting #s I hope to hit next year so I'm inspired keep up the good work
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Post by Ryan on May 27, 2013 10:00:59 GMT -5
Thanks for following.
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Post by 1400total on May 27, 2013 10:09:48 GMT -5
Ryan I was watching your 500 lbs squat on youtube. First it was nice to see how you video'd that. Most videos are to show off, it appears you use your video to learn if your hitting depth, so good job.
The squat looked good to me, deep and although you fought on the way up it was strong looking.
Just a piece of advice, my old training partners would always yell to me to stay tight. Explode off the rack to start good, set up and really squeeze every muscle so your not moving around at the top before you descend.
Once I started doing that my squats were always under control and strong. (not that your's wasn't)
-Steve
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Post by Ryan on May 27, 2013 11:50:16 GMT -5
Ryan I was watching your 500 lbs squat on youtube. First it was nice to see how you video'd that. Most videos are to show off, it appears you use your video to learn if your hitting depth, so good job. The squat looked good to me, deep and although you fought on the way up it was strong looking. Just a piece of advice, my old training partners would always yell to me to stay tight. Explode off the rack to start good, set up and really squeeze every muscle so your not moving around at the top before you descend. Once I started doing that my squats were always under control and strong. (not that your's wasn't) -Steve Very good advice. Thanks Steve.
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Post by osu122975 on May 30, 2013 20:03:06 GMT -5
looks like the bench is comin along nicely
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Post by Ryan on May 30, 2013 21:18:13 GMT -5
looks like the bench is comin along nicely It is, slowly but surely. Still easily my worst lift but I think if I just keep working on my form I should continue to improve enough to where the bench stops being my achilles heel.
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Post by Ryan on May 31, 2013 8:32:06 GMT -5
9 days out from the WNPF NJ State meet....
Decided to hit my openers in a "walk through" yesterday, which were:
460 sq 300 bn 540 dl
From now until the meet, I will do a mix of resting and low-intensity/fat burning cardio just to get down to weight. I have been progressively cutting weight since 1 month out and have dropped from 206.5 to 200 even so I feel I'm right on target for 198 @ weigh in.
This is probably my final log post until after the meet.
I'll let everyone know how it goes.
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Post by Rosario-546 on Jun 2, 2013 8:27:37 GMT -5
Good luck at the meet
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Post by Ryan on Jun 10, 2013 8:19:03 GMT -5
My WNPF NJ State meet results/recap:
The meet didn't go exactly as planned for me but the end result was still good.
As far as my attempts go, here's how things went-
SQ: 1st 460 2nd 500 < meet PR 3rd 505 (miss)
BN: 1st 300 2nd 310 < meet PR 3rd 315 (miss)
DL: 1st 540 2nd 560 (miss) 3rd 560 < meet PR
Total: 1370 < meet PR
1st place raw open 198 1st place 198 overall Best male lifter overall
I planned on squatting more than just 500 but the 500 was a bigger grind than I expected, and so for my third attempt, I only went up to 505 instead of 510 but I could barely get the 505 out of the hole. As for the bench, the judges were calling super long pause press commands all day, to where some big dudes were even getting stapled with weight not much heavier than what i was lifting, so i went conservative and didn't even attempt my planned 320 and even then I got pretty much stapled with 315. I was hoping to at least pull a 570 second attempt but was noticably tired after bench so i decided to go lighter on my second dead with 560 and I'm lucky I did that because I wound up missing that second attempt but then I did pull it somehow on my 3rd. So, like I said, things didn't go exactly as planned, but the point of the meet was to qualify for WNPF Nationals in Sept, and to bring me closer to my goal of a 1400 total before the end of 2013 so I'm happy about that.
Anyway, I will upload vids to my YouTube page later when I'm able to get them off my wife's phone.
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Post by dbunch on Jun 10, 2013 8:45:59 GMT -5
Congratulation! Nice lifts.
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Post by Ryan on Jun 10, 2013 8:49:39 GMT -5
Congratulation! Nice lifts. Thank you!
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Post by Rosario-546 on Jun 10, 2013 9:48:03 GMT -5
Nice work, now back to the grind
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Post by Ryan on Jun 10, 2013 12:10:09 GMT -5
Nice work, now back to the grind That's right man. Bench on Wed and squat on Fri, deads on Monday, rinse and repeat until the next meet in Sept!
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Post by osu122975 on Jun 11, 2013 19:12:15 GMT -5
Great job! You should be proud!
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Post by Ryan on Jun 11, 2013 20:23:33 GMT -5
Great job! You should be proud! Thanks a lot! I'm always greatful to just have the opportunity to compete and I look forward to improving.
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Post by Ryan on Jun 13, 2013 11:38:55 GMT -5
Just uploaded the vids from my recent meet to my YouTube channel. This is the first time I uploaded all the individual lift vids as a complete "movie", so I'm sure it's not Academy Award worthy, but hopefully it's good enough for you guys to be able to critique things and let me know where in each lift I need to improve, or what I can change to help me move more weight. Here's the link: youtu.be/d5fFv0Ewc1UThanks in advance for any constructive criticism!
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Post by Ryan on Jun 14, 2013 15:17:11 GMT -5
Since my next meet is only like 2 1/2 months away, I decided to do a Sheiko program because it fits in nicely, in roughly 9 weeks.
However, never having done a Sheiko program before, I had no idea what kind of Hades I was setting myself up for. Well, I found out today......
The weights were light, but it's been the better part of a year since I've thrown myself an asswhoopin of this magnitude and holy crap: this was just day one of week 1! LOL
Anyway, here's what it looked like:
All written as "Reps x Sets" Bench-
5x1 50% 155 4x1 60% 190 3x2 70% 220 3x5 80% 250 Squat- 5x1 50% 250 4x1 60% 300 3x2 70% 350 3x6 80% 400 Bench-
5x1 55% 175 4x1 65% 205 3x5 75% 235
Total poundage: 23,437
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