Ryan Squat 7/30/12

Squat-
265 x5
275 x5
285 x5 @9-

SSB box squats-
185 x5
205 x5
225 x5

SSB band resisted-
135 x2
185 x2
185 x2
165 x2x4

Abs

Luke 7-30-12 Squat

Got a tetanus shot today which made my arm sore and made me really tired.

Squat
325 x 5 @ 8
355 x 5 @ 9
375 x 4+fail I went really deep on the last rep I could have grinded it out if I had energy.  I was out of my groove as well

SSB low box squat
plate quarter x 5
plate quarter 10 x 5
2 plates x 5

Band Resisted SSB low box squat

started at plate, went up to plate quarter 10 x 2, 8 sets total

Abs

Luke 7-28-12 Bench Assist

Clothes Grip Bench (pinkys a finger in from rings)
175 x 5 x 2
185 x 5
195 x 5 x 2 @ 10- PR
155 x 5 closer grip

Incline Bench
155 x 5
165 x 5 @ 9
175 x 5 @ 10 PR
165 x 5 @ 9-


Biceps, Rows, Flyes, Front dumbbell raises, Abs

Luke 7-27-12 Deadlift

Deadlift inside rack
385 x 3 @ 8
415 x 3 @ 9+
445 x 3 @ 10 PR of 10 pounds

Band Lightened Deadlift
515 x 3
535 x 3 x 3


Lunges


Hamstring Curls


Abs


Calves

Luke 7-25-12 Bench

The streak of PR's ended this week :(  I think I got a little weaker, maybe from Vegas last weekend.  I hit 225 x 3 x 3 last week and 245 x 1 should have been a sure thing.

Bench
225 x 1 @ 8
245 x fail, kinda close
235 x 1 @ 10
230 x 1 @ 10
225 x 1 @ 9-

2 Board
225 x 3

3 Board
245 x 3
255 x 3

4.5 Board
275 x 5
295 x 8

Seated Press up to 135 x 5 superset with close grip pulldown up to stack x 5

triceps and shoulders

USPA Nationals Write Up (6-29-12)

Hi everyone, I never posted a write-up for my performance at USPA Nationals.  I cut about 8-10 lbs to make 198s and had some issues with hydrating after weighing in and during the meet.  Because of this I started cramping really badly going into deadlifts, during deadlifts, and after the meet.  Squats went well, the rest of the meet not so much.

Squat
507 - good lift
523 - no lift (failed midway up)
523 - good lift

Bench
325 - good lift
341 - no lift
341 - no lift (failed at the very top)

Dead
529 - good lift
551 - no lift (failed just shy of lockout)
551 - no lift (same)

Total:  1377 (5lb PR)

I'll be doing a deadlift only meet in Norwalk in a couple of weeks on August 11th.  Hoping to actually get a decent deadlift in to kind of redeem myself from nationals.

Ryan Bench 7/25/12

Bench
185 x3
195 x3
205 x3
215 x3
225 x3

Board Press-
225 x3
225 x3
235 x3
245 x3

Overheard press
115 x5
135 x5
125 x5

Pull ups
overheard tricep extensions
lateral raises
rows
abs

Luke 7-23-12 Squat

Squat
365 x 1 @ 8-
385 x 1 @ 8+
405 x 1 @ 10 felt hard, slow
415 x 1 @ 10
425 x 1 @ 10 at parallel, ties PR

SSB low box squat
2 plates x 5 x 3

Band Resisted SSB low box squat

1 plate x 2

1 plate 5 x 2

stopped early because everything hurt

machines

Ryan Squat 7/23/12

Squat-
305 x1
315 x1
325 x1
335 x1
345 x1

SSB Low Box
225 x5 x3

SSB Band Resisted Low Box
135 x2
175 x2
155 x2 x5
135 x2x1

Abs

Luke 7-19-12 Deadlift

Deadlift
385 x 5
425 x 4 PR lost grip on 4th

Cleans

Hypers

Rock Wall

Luke 7-18-12 Bench

Bench
205 x 3 @ 8
225 x 3 @ 10- PR of 5 pounds
225 x 3 @ 10-
225 x 3 @ 10
215 x 3 @ 10

2 Board
235 x 3
225 x 3 x 3

Seated Shoulder Press
up to 125 x 5

Close Grip Lat Pulldown
up to 250 x 6

Bent Over Rows, Shoulders, Triceps superset

Abs

Luke 7-16-12 Squat

Squat
315 x 3
335 x 3
355 x 3
375 x 3
395 x 3 @ 10 5 pounds off PR
some left hip pain which isn't bad now

Low SSB box squat
up to 2 plates  5

Band Resisted SSB low box squat
8 sets up to plate + 10 x 2

USPA Fit Expo San Jose Weight Class - 198 BW - 198 Hey everyone, I hope you guys have been training hard over the summer. Yesterday I did my first multi-ply meet but I wore my regular single ply gear. The only difference was that I didn't have to walk out my squat. I was originally gonna handle for people but we had a few of our lifters get injured (I found out I was doing this meet 3 weeks ago). Pretty pissed about my deadlift but whatever. I rushed my position on my second attempt and couldn't lock it out. Here are my best lifts Best Squat - 639 Gym/Meet PR Best Bench - 402 Meet PR, missed 424 :( Best Deadlift - 562 Meet PR, missed 606 twice :( TOTAL: 1603 PR

Luke 7-11-12 Bench

Bench
205 x 5 @ 8+
215 x 5 @ 10 PR of 5 pounds
205 x 5 @ 9+
205 x 5 @ 10-
205 x 5 @ 10-

2 Board Press
225 x 3 x 3
230 x 3

Seated Shoulder Press
up to 115 x 5 @ 8-

ss with Close Grip Lat Pulldown
200 x 5
230 x 5
250 x 5 x 2

Bent Over Rows 
up to 265 x 6

ss with dumbbell lateral raises and triceps extensions

abs

Luke 7-9-12 Squat

First full Squat workout since nationals

Squat
225 x 5
265 x 5
305 x 5 @ 8-
345 x 5 @ 8+
365 x 5 @ 10- 10 pounds off pr

SSB low box squat
plate x 5
plate quarter x 5
plate quarter ten x 5

band resisted SSB low box squat
8 x 2 at around plates

Luke 7-6-12 Deadlift

Deadlift
405 x 1 @ 8
435 x 1 @ 10-
465 x 1 @ 10

Band Resisted Speed Pulls
purples + 225 x 3 x 8

Banded Hypers
4 sets

Cable Ball Transversus
4 sets

Luke 7-5-12 Bench

Bench
220 x 1 @ 8+
240 x 1 @ 10 PR
245 x fail very close

Pause Bench
195 x 3
205 x 2 + fail

One arm cable rows
Skull crushers
Hammer curls
Shrugs


Weigh In: 166.7 lbs