Ryaan’s Log

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Ryaan
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Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#161

Post by Ryaan » Tue Jun 11, 2019 5:54 pm

GlasgowJock wrote: Tue Jun 04, 2019 10:11 am I wouldn't sweat it mate, my heavy bench single RPEs (90%+ of 1rm) are fairly hand wavey at times as well. Every session you're generating new data across various weights and rep ranges so have faith in the process :)
Thanks, yeah -- I definitely have faith in Hanley's programming/process!

Catching up on a bunch of sessions...

2019-06-06
Deadlift
70 kg x 6
90 x 4
110 x 4
127.5 x 4, 4, 4, 3 = 15 reps

Bench
45 lb x lots
135 x 6
165 (~75 kg) x 5 (whoops), 4, 4, 4, 4, 4 = 25 reps

Chin-grip pulldowns
45 kg x 13, 10
41 x 12
36 x 12

Overhead Press
45 lb x 5
65 x 5
95 x 3
10-min density block: 105 (~48 kg) x (3,2,1) x 5 = 30 reps


2019-06-08
Squats
45 lb x lots
135 x 4
185 x 3
225 x 2
275 x 1
295 (133 kg) x 1 @7
305 (138.3 kg) x 1 @8

Top single moved well. I'm definitely the strongest I've ever been on squats.

Bench
45 lb x lots
135 x 4
155 x 4
170 (77 kg) x 4,
175 (79 kg) x 4, 4, 4,
170 x 4
= 20 reps

superset of:
Seated cable row
130 lb x 15
140 x 12, 13, 12

Triceps PD
80 lb x 12 x 4

The cable machines at my new gym seem to have really ridiculous pulley ratios, so none of these cable numbers track to earlier numbers.

Selectorized Leg Press
80 lb x 20
120 lb x 20 x 3


2019-06-10
Squats
30 lb x 6
100 x 5
150 x 3
190 x 3
225 x 3
245 x 1
265 (120 kg) x 3 x 6

Bench
45 lb x 15
135 x 5
160 x 5 x 8

Barbell shrugs
135 lb x 8
185 x 7, 8, 6

I still can't find a shrug variation I like. There's a trap bar, though, so I'll try that next time I get shrugs.

Cable row
80 lb x 15
100 x 13, 12
90 x 12


2019-06-11
Snatch Grip Deads
45# - snatch grip RDL warmup
135 x 8
185 x 4
225 (102 kg) x 4,
230 (104.3) x 4 x 4

Bench
45# x lots
135 x 8
145 (65.7 kg) x 8, 8, 8, 6, 6, 6, 12 = 54 reps

Last set AMRAP-ish.

Selectorized Leg Press
140 lb x 15
160 x 15 x ...3(?)

Was supposed to do 4 work sets... which I might have done? Forgot to log these properly.

Overhead Press
45# x 8
95 x 3
115 x 1 @<7
135 x 1 @7
8-min density block: 120 x 3, 2, 1, 2, 1, 2, 1, 2, 1 = 15 reps

Pretty much toast by the time I got to these.

===

Started cutting again on Sunday. Since the inauspicious end of my last cut, I've regained 10 lb, so I'm starting back around 185 lb, with a 98" waist. I'm pretty sure I've put on a decent chunk of muscle with that weight gain, though. Starting super conservatively -- 2250 cal, 160 g protein, with fat and carbs landing wherever they do.

Started cardio again this week, too. 3x a week.

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#162

Post by Ryaan » Fri Jun 14, 2019 8:52 pm

2019-06-13
Squats
45 lb x lots
135 x 6
225 x 1
255 x 1
290 (131.8 kg) x 1 x 4
255 (115.9) x 4 x 5

This all felt a little wonky. I should have warmed up better.

On top of cardio, I also started biking to work this week. It's a short ride - just 15 leisurely mins either way - but I think I'm carrying more quad fatigue than I'm used to.

Bench
45 lb x lots
135 x 4
155 x 3
175 (79.3 kg) x 3 x 6

10 min superset of
Triceps Pushdown
70 lb x 12
80 x 10, 10, 10

Curls
50 lb x 10, 8, 6
40 x 8


2019-06-14
Bench
45# x lots
135 x 6
155 x 3
165 x 10
165 x 3 x 6
165 x 2
= 30 reps

Deadlift
135# x 8
225 x 4
275 x 3
315 x 1
335 x 1 @6
355 (161 kg) x 1 @8.5 (377.5 e1rm)
285 x 3 x 6

OHP
10 minute density block: 120# x 3,2,3,2,3,1,2,2,1 = 19 reps

1-leg extension
50# x 12 x 3

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#163

Post by Ryaan » Tue Jun 18, 2019 8:42 pm

2019-06-17
Bench
45# x lots
135 x 4
155 x 3
175 x 2
185 x 1
195 (88.4 kg) x 1
185 (84 kg) x 6, 2, 2, 2, 2 = 14 reps

Low-bar squat(!)
45# x lots
135 x 5
185 x 5
225 x 3
245 (111 kg) x 5 x 4
245 x 4 x 3
= 32 reps

OHP
45# x 8
95 x 3
10 min density block: 120 (54 kg) x 3,2,1,3,2,1,2,2,2 = 18 reps

I've got some kind of tweak in my rib/intercostal that the dynamic start of the press pisses off a bit. Going to strict press for a while.

Spin bike - Moderate intensity intervals
3 rounds of 40 s on 90 s off


2019-06-18
Bench
45# x 8
135 x 4
155 x 4
170 (77 kg) x 5, 5, 5, 5, 4 = 24 reps

Starting to feel a little achy during this. Last set @9. Probably should have dropped down to 4s or 3s after few fives.

Snatch Grip Deadlift
135 x 4
185 x 4
235 (106.5 kg) x 4 x 4

Forgot to belt up for 3rd set. I like these a lot.

Selectorized Leg Press
100# x 10
140 x 10
170 x 12 x 3

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#164

Post by Ryaan » Sun Jun 23, 2019 7:31 pm

2019-06-21
Bench
45# x 5
135 x 5
155 x 3
175 (79.3 kg) x 2, 2, 2, 1, 1, 1

HBBS
45# x 5
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1
305 x 1
315 (143 kg) x 1 @9 PR!
225 (102) x 8 x 5

Boy oh boy I am not in shape for 8s. I'm talking panting and heart pounding like after HIIT.

Trap bar shrugs w/ pause and slow eccentric
135 x 10, 9, 6, 8

Finally found a shrug variation neither limited by grip strength (straps) nor by slamming the weights directly into my balls.


2019-06-22
Cable fly
(old weird cable cross machine without unit labels...)
25 x 15, 11, 11, 10

"lat-death superset" --
Chest-supported machine row
75# x 10 x 3

Lat Pulldown
100# x 8
87.5 x 8, 8

Triceps pushdown
30 x 15
40 x 15 x 4

Different gym today, wildly different (more normal seeming) pulleys... had to go much "lighter", but all 4 work sets to @9-10

===

Starting to get a little beat up, so Hanley cancelled session 4 for this week, and we replaced it with a light bro work / cardio session. Next week will be a low stress week, and the following week will be an even bigger deload bc I'm traveling and can only fit in two sessions.

After that, I've got about 6 clear weeks, and the plan is to run a cycle leading up to a front squat, bench, and deadlift max test.

Cut is going pretty well at about a pound a week. Don't want to take it any faster than that.

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#165

Post by Ryaan » Sat Jun 29, 2019 9:55 am

LOW STRESS WEEK

2019-06-24
Bench
45# x a lot
135 x 6
155 x 4
180 (81.6 kg) x 2 x 6

HBBS
45# x 8
135 x 6
185 x 4
225 x 2
255 x 2
270 (122 kg) x 2 x 3
250 (113 kg) x 4 x 3

Seated Cable Row
50# x 15
80 x 15 x 3

Spin bike - HIIT
12 s on 60 off x 4

Phew definitely need this low stress week. Even this had me pretty beat. (I might have been a bit undercarbed and dehydrated going into this session, too.)


2019-06-25
Bench
45# x lots
135 x 4
160 (72.5 kg) x 4 x 6

SGDL
45# x SGRDL x lots
135 x 4
185 x 4
225 (102 kg) x 4 x 4

Strict OHP
45# x 8
95 x 3
115 (52 kg) x 3, 3, 3, 3, 2

Cable flyes
20# each stack x 10 x 3


2019-06-26
Recumbent bike - 20 min LISS


2019-06-27
HBBS
45# x 8
135 x 4
185 x 4
225 x 4
240 (109 kg) x 4 x 6

Bench
45# x lots
135 x 8
155 x 4
175 x 2
185 (84 kg) x 1
195 (88.4) x 1
175 x 4 x 4

Trap Bar Shrugs
135# x 10, 10, 8, 10

First three sets with a good pause and slow eccentric, last set rushed just to get out of the gym before they closed.


2019-06-28
Deads
135# x 5
205 x 3
255 x 3
275 (125 kg) x 3 x 4

Strict OHP
115# x 10 min density block
3,1,3,1,3,1,3,3,3 = 21 reps

Recumbent bike - MIIT
90+ RPM
LISS at resistance lvl 2
4 x 60 s sprints at lvl 10

I'm doing this by keeping the RPM constant and ramping up the resistance for the "sprints".

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#166

Post by Ryaan » Tue Jul 02, 2019 2:21 pm

EVEN LOWER STRESS WEEK

This week was always going to be a two-session travel week, so Hanley planned this week and last as a lower stress and then pretty much complete deload week. My next session will be Monday, July 8, which will begin a ~6 cycle towards a front squat / bench / deadlift max test.


2019-07-01
~1.5" Deficit DL
70 x 4
80 x 4
90 x 4
100 x 4
110 x 4 @~7?
110 x 3, 3, 2, 2

Might have undershot this a little. Went with as heavy as I could comfortably double overhand.

Superset of
Leg curl
50# x 15
70 x 12
60 x 15, 12
55 x 12

Leg extensions
70# x 15, 15
75 x 15
90 x 15

Bench
20 x 8
60 x 4
70 x 4
78 x 4 x 3
78 x 3 x 3


2019-07-02
Beltless, sneakered HBBS
20 kg x 10
50 x 10
75 (~50%) x 10 @"not so bad"
90 x 10 @"unpleasant"
90 x 8 x 3 = 24 reps

@Hanley's Rx here for the lolz:
Find a topset of 10 reps @ qualitative "that was deeply unpleasant, but not mechnically sloppy"
I'm not sure I got to "deeply unpleasant", but I did get to the edge of good mechanics. Didn't realize until halfway through the volume sets that I needed to keep my hip angle more open without the heels. I'm pretty poorly conditioned for sets of 8-12 squats, and that makes me want to do more.

Strict Press
50 x 10-min density block
3,2,3,2,1,3,1,3,3 = 21 reps

Wide Grip Pulldown
85# x 15
90 x 15, 13, 12

Cable flyes - paused contraction
8 kg per stack x 12, 10
6 x 10, 12

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#167

Post by Ryaan » Tue Jul 09, 2019 7:12 pm

Back at it this week -- both training and diet after about a week off.

===

2019-07-08
Bench Press
45# x 8
135 x 4 x 2
155 x 4
170 (77 kg) x 4 x 4

HBBS
45# x tons
135 x 4
185 x 4
225 x 4
245 (111 kg) x 4 x 5

Cable Seated Row
50# x 15
90 x 15
100 x 13
90 x 15 x 2


2019-07-09
Strict OHP
45# x 8
95 x 3
115 (52 kg) x 3,3,3,3,2,2 = 16 reps

SGDL
165# x 4 (too lazy to strip the bar after some jerk left it...)
195 x 4
225 x 4
245 (111 kg) x 4 x 3

Bench
45# x 8
135 x 4 x 2
150 (68 kg) x 15, 10, 10

Sets prescribed to "almost-AMRAP (RPE 9)". I probably pushed this harder than necessary -- the last set of 10 was pretty much @10. I guess that's a bench PR for a set of 15!

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#168

Post by Ryaan » Fri Jul 12, 2019 9:33 pm

2019-07-11
Bench
45# x lots
135 x 4
165 (75 kg) x 4 x 6

Squat
135# x lots
185 x 4
225 x 3
260 (118 kg) x 3, 3, 3, 2, 2, 2

Triceps PD
90# x 13, 6, 6, 6, 6, 5, 8


2019-07-12
Deadlift
135# x 8
185 x 4
225 x 4
275 (125 kg) x 4 x 5

Bench
40# x 8
135 x 6
155 (70 kg) x 6 x 5
155 x 5 x 2

Hypertrophy stuff:
Cable lateral raise / face pulls / trap bar shrugs / curls

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#169

Post by Ryaan » Sat Jul 20, 2019 6:18 pm

2019-07-15
HBBS
45# x lots
135 x 5
185 x 5
225 x 5
240 (109 kg) x 5 x 6

Bench
45# x 8
135 x 8
155 x 2
175 x 2
190 x 1
200 (91 kg) x 1 @~7

Chin-Grip Pulldown - myo/density thing
70# x 10
100 x 16, 8, 6, 6, 6, 6


2019-07-16
Bench
45# x lots
135 x 4
155 x 4
175 (79 kg) x 4 x 6 = 24 reps

SGDL
135# x 4 x 2
185 x 4
225 x 4
255 (115 kg) x 4
245 (111) x 4 x 2

Before my last deload week, I'd managed to accumulate / piss off some kind of weird left side oblique/lat/intercostal (???) strain thing, which had cooled off completely. This movement pissed that injury off again, so we're going to cut it for a while in favor of deficits. Bleh. Annoying. I love SGDLs.

Strict Press
45# x 8
95 x 4
120 (54 kg) x 5, 1, 1, 1, 1, 5, 1, 1, 1, 1, 3 = 21 reps


2019-07-18
HBBS
45# x 8
135 x 5
185 x 3
225 x 3
265 (120 kg) x 3,3,3,2,2,2

Bench
45# x 5
135 x 5
165 (75 kg) x 5 x 6

This was prescribed as 72 kg, but I screwed up my pre-workout units arithmetic. Went totally fine, though.


2019-07-19
Strict Press
45# x 8
95 x 4
120 (54 kg) x 4 x 6

Deadlift
135# x 8
225 x 3
285 x 3
300 (136 kg) x 3, 3, 3, 2, 2, 2

Bench
45# x 10
145 (66 kg) x 4,8,5,10,4,8,5,10

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#170

Post by Ryaan » Sat Jul 20, 2019 6:30 pm

^^^ another good week of training, aside from some irritation around this side strain. A few notes:

I'm still "cutting" but perhaps more accurately "watching my intake enough that I'm not actively gaining weight, and slowly losing bodyfat at an excruciatingly slow rate". My waist is back down to like 95 cm from 98 cm... I'd like to hit 90 cm before really maintaining for a bit.

The 300# / 136 kg deadlift session was based on 77% of an e1rm of 177 kg, which means my deadlift is for sure the strongest it's ever been. Looking forward to finally pulling a new all-time PR, beating 165 kg from almost two years ago. 4 plates fingers crossed not too far away.

I'm not bothering to log my cardio here, but it's 3x a week, and Hanley has me on a mix of LISS, MITT, and HIIT stuff. For LISS I'm doing sort of 20-25 mins on the recumbent bike keeping my HR around 130. MIIT and HIIT sprints of various lengths.

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#171

Post by Ryaan » Fri Jul 26, 2019 8:44 pm

2019-07-22
Bench Press
45# x lots
135 x 4
155 x 4
175 (79 kg) x 4 x 4

3 min intervals.

HBBS
45# x 8
135 x 4
185 x 4
225 x 4
245 (111 kg) x 4 x 5

3 min intervals.

v-grip cable row
50# x 10
80 x 10
100 x 15, 14, 10
90 x 15


2019-07-23
Strict OHP
45# x 8
95 x 3
120 (54 kg) x 3, 3, 3, 3, 2, 2 = 16 reps

Deficit deadlifts
135# x 8
185 x 3
225 x 3
245 (111 kg) x 3, 5, 3, 3, 3, 2 = 14 + 5 reps

Thought I had triples and did my first workset without looking. Whoops.

Bench
45# x 8
135 x 6
155 (70 kg) x 15, 10, 10

First set AMRAP.


2019-07-25
Bench Press
45# x 8
135 x 4
155 x 2
180 x 2
190 x 2
200 (91 kg) x 2 PR
170 (77) x 9, 6, 6, 6

PR double!

HBBS
135 x 8
160 x 4
185 x 3
225 x 3
245 x 3
270 (122 kg) x 3, 3, 3, 2, 2, 2


2019-07-26
Strict Press
45# x 8
95 x 3
115 x 3
130 (59 kg) x 3
125 (57) x 3 x 5

Deads
135# x 8
205 x 4
255 x 2
295 x 1 (double overhand PR...)
330 x 1 @<7
350 (159 kg) x 1 @7
315 (143) x 2 x 5 = 10 reps

Singles feeling pretty snappy.

Bench
45# x 8
135 x 4
155 (70 kg) x 4,8,5,10,4,8,5,10

Last set pretty much @10 - fast off the chest but tough to lock out. 


Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#172

Post by Ryaan » Fri Aug 02, 2019 6:34 pm

2019-07-29
HBBS
135# x 5
185 x 5
225 x 5
245 (111 kg) x 5 x 6

Bench
45# x 5
135 x 5
155 x 2
175 x 2
195 (88 kg) x 2 x 7

Seated Cable Row
50# x 10
70 x 10
90 x 10
100 x 22, 8, 8, 8, 8

jeeeesus


2019-07-30
Bench
45# x 8
135 x 8
155 x 4
170 (77 kg) x 4 x 6

Deficits
135# x 4
205 x 4
245 (111 kg) x 4 x 4

Doh -- this was supposed to be 116, but I accidentally used a women's oly bar. Sure felt good! Too good to be true.

Strict Press
45# x 8
95 x 3
125 (57 kg) x 3 x 5

Feeling not very snappy! (... but for sure 125#...)

Lat Pulldown
80# x 10
110 x 10, 10, 9 (DAMMIT!)


2019-08-01
HBBS
45# x 8
135 x 3
185 x 3
225 x 3
255 x 3
275 (125 kg) x 3, 3, 3, 2, 2, 2

3 min rests

Close Grip Bench
45# x 5
135 x 5
160 (73 kg) x 5 x 5
160 x 11

2019-08-02
Bench
45# x 8
135 x 5
160 (72.5 kg) x 3, 6, 4, 8, 5, 10, 3, 6, 4, 8, 5, 10

Jesus god.

Deads
145 x 4
255 x 3
275 x 3
300 (136 kg) x 3, 3, 3, 2, 2, 2

===

Great week of training.

I know this is common knowledge around here, but @Hanley is legitimately some kind of wizard. I've been losing like 1.5 lb a week for a couple of weeks, and I'm still making good gainzZz, and don't feel run down at all.

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#173

Post by Ryaan » Mon Aug 19, 2019 4:21 pm

Pretty behind on logging here. A few weeks of sessions:

2019-08-06
HBBS
45 x 8
135 x 8
225 x 4
255 (116) x 4 x 5

Bench
45 x lots
135 x 4
155 x 4
180 (82 kg) x 4 x 4

Seated Row
60# x 10
90 x 10
110 x 12, 12, 9, 10


2019-08-08
Deads
145# x 4
225 x 4
275 x 3
320 (145 kg) x 2, 2, 2, 1, 1, 1

Bench
45# x lots
135 x 6
155 x 4
170 (77 kg) x 6 x 4


2019-08-10
DB Bench
(In #s)
20s x 10
30s x 10
50s x 10
60s x 10, 10, 7

Dammit. I think 55# was probably the right load today, but no dice. Super bad at these - wobbling all over the place.

HBBS
45# x 8
135 x 4
185 x 4
225 x 2
280 (127 kg) x 2 x 6

OHP
45# x 8, 4
95 x 4
110 (50 kg) x 8, 3, 3, 3, 3, 3 = 23
10 min density block


2019-08-12
Bench
45# x 8
135 x 4
155 x 4
185 x 2
195 x 2
200 (90.7 kg) x 2 x 6

3 min rests. Wtf wasn't this a PR double like 2 weeks ago???

Front Squat
45# x lots
95 x 4 (tempo/paused)
135 x 3 (tempo/paused)
175 x 3
185 x 3
195 x 3
205 (93 kg) x 3 (uhh... PR)
185 (84 kg) x 3, 3

Last time I did front squats I ran them up to a tested 1RM of 90 kg, so that's something.


2019-08-14
Bench
45# x 5
135 x 5
165 (75 kg) x 5, 5, 5, 4, 4, 4

I feel the barest beginnings of some kind of front of left shoulder funkiness.

Deficit deadlifts
135# x 4 x 2
185 x 4
235 x 4
255 (115.6 kg) x 4 x 4


2019-08-17
HBBS
45# x lots
135 x 4
185 x 4
225 x 4
255 (~116 kg) x 4 x 4

302 Tempo Bench
45# x lots
95 x ~5
145 (~66 kg) x 7, 5, 5, 5

With a metronome for extra nerdiness. I've never done these before, so I might've been a little conservative with the rep counts.

Seated Row
70# x 12
90 x 10
120 x 14 @10
100 x 13, 12, 10


2019-08-18
Deads
135# x 4
225 x 4
275 x 4
315 (~143 kg) x 4
295 (~134) x 4 x 2

Bench Work Capacity
45# x lots
135 x 4
145 x 4, 8
155 x 5, 10, 4, 8, 5, 10

I misloaded the first two sets, but didn't go back bc... well, you know. Lazy.

Hypertrophy Block
tricep pd - 40# x 10 x 4
curls - 50# x 8 x 4

New gym; new and exciting pulley ratios!

Assault bike
5 rounds of 15 on 60 off

HOLY SHIT. Never done assault bike before. Wow. Wattages around 500-550 first three sets. Around 450-500 last two.

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#174

Post by Ryaan » Tue Sep 03, 2019 7:34 pm

I guess I now log about twice a month. Second half of August was tricky with a move and international travel, so sessions were a bit sporadic.

===

2019-08-22
Squat
20 x 8
60 x 5
90 x 5
110 x 5 x 5

Kinda struggling even with this weight. Just ambient stress and sleep deprivation.

Bench
20 x 8
60 x 3
70 x 3
82.5 x 3, 3, 3, 2, 2, 2

"Rowing the weight" continues to help. Starting to get it. These feel way snappier when I get it right.

RDL
70 x 10
90 x 6 x 3

Cable rows
70# x 10
115 x 8
130 x 6, 6


2019-08-24
Bench
20 x 5
60 x 5
70 x 5
77.5 x 5 x 5

Totally fine / normal. Hanley is now apparently an advocate of the Texas Method.

Deads (beltless)
70 x lots
110 x 3
130 x 1
140 x 1
150 x 1
160 x 1 (beltless PR)
132.5 x 3 x 5

Leg Press
I think the carriage is 70 kg. Not sure.
+50 kg x 13
+90 x 13
+120 x 15, 11, 10

Chin Grip Pulldown
100# x 18, 9, 6, 7

Ugh this was stupid - basically grip failure bc all the pulldown attachments here have thick rubber grips on them. Switched handles after that set of 6, but it didn't help. Massive forearm pump, but didn't get anything going in my lats.


2019-08-26
Bench
20 x lots
60 x 4
70 x 3
80 x 3
85 x 3 x 5

HBBS
20 x lots
60 x 6
80 x 4
105 x 9, 4, 6, 4, 5 = 28 reps


2019-08-29
Strict OHP
45# x 8
95 x 4
10 min density block:
95 (43 kg) x 8, 6, 6, 3, 3, 3, 3, 4 = 36 reps

RDL
135# x 8
195 (88 kg) x 8 x 3


2019-08-30
Bench
45# x 5
135 x 5
175 (79 kg) x 5 x 5

Front squat
45# x 8
135 x 3
175 x 3
190 x 2, 2, 3, 2, 3, 2, 2 = 16 reps

===

I'll try to log a week at a time. Starting yesterday, I'm moving to a 6 day setup with much shorter sessions.

Ryaan
Registered User
Posts: 199
Joined: Mon Apr 23, 2018 9:40 am

Re: Ryaan’s Log

#175

Post by Ryaan » Sun Nov 17, 2019 7:12 pm

4-week "layoff to PR bench" programming
Turns out having a great coach means I have little motivation to log online or read discussions about programming, but I figured the last four week's of my bench program by @Hanley might interest folks, as it's a real life implementation of the protocol he outlined over here: viewtopic.php?f=3&t=2863

This is all after two weeks of complete layoff due to a terrible bout of flu. Basically went from dead to a +5 kg PR in about 4 weeks.

Only logging stuff that directly affects bench here -- chest/tris/ etc. Also was doing squats 2x a week and pulls 2x a week.

The bench stuff is as programmed; the accessory tris/etc. were usually optional or in a flexible "do however to get some extra isolation volume" kind of thing.

Just showing work sets here. All weights in lb.

2019-10-20
Bench - 145 x 4,8,5,10,4,8,5,10

2019-10-21
Tricep Pushdown - 70 x myo: 14, 6, 6, 6, 5

2019-10-23
Bench - 155 x 4,8,5,10,4,8,5,10

2019-10-24
Machine shoulder press (1 armed) - 40s x 12 x 3

2019-10-26
Bench - 160 x 5 x 9

2019-10-28
Bench - 170 x 5 x 6 = 30

2019-10-29
Triceps PD - 30# x 20, 15, 12
Machine flyes (1-armed) - 30 x 20, 45 x 20, 15

2019-10-31
Bench - 160 x 4,8,5,10 x 2

2019-11-04
Bench - 195 x 1, 2, 2, 2, 2, 2, 1 = 12
Cable OHP (1-armed) - 10s x 18, 15s x 18, 18
Tri PD - 35 x myo: 12,6,6,6,6

2019-11-06
Cable flyes - 12.5 x 15, 15, 18
Tri PD - 42.5 x 15, 15, 13

2019-11-07
Cable flyes - 9 x 15, 15, 7.5 x 20
Seated DB press - 15s x 12 x 3

2019-11-08
Bench - 165 x 13 (@9), 6, 6, 6, 6 = 37
Tri PD - some x strong tri burn x a bunch

2019-11-11
Bench - 195 x 3 x 5

2019-11-13
Bench - 175 x 5 x 8

2019-11-14
DB OHP - 15s x 15 x 2
Cable flyes - 14 per stack x 15, 12.5s x 9

2019-11-16
Bench
185 x 1
195 x 1
205 x 1
215 x 1 (PR - 97.5 kg)
220 x 1 (PR - 99.77 kg)
210 x 1
165 x 9, 9, 8, 5, 7, 4 = 42

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