Ryan Squat 2/13/12

Squat-
Really focused on keeping my knees out and chest up, so I widened my stance significantly and flared my feet. This helped a lot with keeping my knees out and chest up, but was much more difficult to hit depth, and was also more difficult to squat.
245 x5 @8
265 x5 @9
All my lifts were either at, or only slightly below parallel and were tough.
Brought my stance in a few inches on each side but kept a big flare.
275 x5 @9-
Bringing my stance in a little made hitting depth a lot easier, and I was also able to easily keep my knees out, and the lift was easier and quicker overall. I like this stance.

Cleans-
105 x3
145 x3
165 x3
????
????
185 x3
205 x2
225 xf

Leg press-
5, 6, 7, 8 plates each side x8 reps

Hamstring curls x3
calves x3
abs

Ryan Shirted Bench 1/31/12

Bench w/ shirt-
225 raw x1
(shirt)
275 x 4 board, 3 board
295 x 4board, 3board, 3fail board
315 x 3, 3 board
335 x 3, 2 couldn't touch
345 x 3, 2 board
355 x 2 board
315 x 2, 2fail (exhausted)

Chest supported rows x3
Shrugs x3
tricep iso x3
Close Pulldowns x3
abs

Ryan Deadlift 1/30/12

Deadlift Suited-
445 x1
495 xf (grip gave out)
495 x1
505 x1

Rack Pulls (Straps Up)
445 x3
495 x3
465 x3

Glut Thrusts-
A lot of weight x reps

Hamstring curls
GHRs

My back is destroyed

Ryan Bench 1/24/12

Weigh in, 202

Bench Shirt (First time ever)-
275 - 3board
295 - 3board
315 - 3board
335 - 3board, 2board fail
335 - 3 board, 2 board (clean)

Ultra Wide Grip Bench-
135 x8
145 x8x2

Pendlay Rows x3
Tricep Iso x3
Shrugs x3

Ryan Squat 1/23/12

Weight in at 200lb. 220 by Feb 23.

Squat (first day with suit)
315 x3 x2
345 x1
365 x1+f (lost tightness, straps up)
365 x3 (i'm sure all were high)

Band Assisted-
425 x3x2
445 x3
465 x1+F

SSBar Pause Squat-
205 x3
225 x3x2

Good Girlsx3

Ryan Bench 11/28/11

Bench-
245 x1x2 (1st attempt)
275 x1 (2nd attempt)

Pause Bench-
225 x3
235 x3
245 x2+f

Body weight dips x3
Triceps Isolation x3
Rows x3
Lat Pull-downs x3

Bench Deload 11/22/11

Stability Bench-
25's x10
40's x10
50's x10
60's x10

Bent over rows-
185 x5
225 x5
275 x5
315 x5

Machine Shrugs-
8plates drop set x20 each drop

Ryan Squat 11/21/11

Squat-
255 x5
265 x5
275 x5
285 x5
295 x5 @9+

Pause Squat-
265 x3x3

Good Girls x3
Banded reverse hypers x2

Ryan Bench Assist 11/18/11

Band-Assited Bench w/Greens-
315 x3
345 x3
365 x2
355 x3 (with a little help on last rep)

Tricep Death-
145, 155, 135 (fail at 4 board)

Bench-
135 x10
155 x10
175 x8

Cable rows x3
One handed chest-supported rows x3
Biceps x3

Ryan Deadlift 11/17/11

Deadlift-
445 x3
475 x3 @9+

Ultra-Low-Ultra-Wide-Box-Squats-
185 x5
225 x5
265 x5 @9++

Bad Girls x3
Leg Press x3
Abs x3

Ryan Bench 11/14/11

Bench-
235 x3
245 x3
255 x3 @9- (10lb pr)

Board Press (3 board)-
285 x3
305 x3
315 x3
325 x3

Bent Over rows-
225 x5x4

Shoulder Press-
65 x10x3

Lat pulldowns
Shrugs up to 9 plates x16
Abs x3

Ryan Deadlift 10/6/11

Deadlift-
405 x5
425 x5

Deficit DL-
275 x5x3

Banded Hamstring Curls
50lb Kettle Bell Pull Throughs
Floor Sweeps
Stretching

Ryan Not-Bench 10/4/11

Benched a little, nope

Pendlay Rows-
185 x5x4

Barbell shrugs up to 12 plates x5

Abs x4

Ryan Squat 10/3/11

Squat-
265 x3
275 x3
295 x3
315 x3
325 x3

Pause Squat-
265 x3
275 x3
285 x3

Lunges-
135 x5x3

Plyos
Abs

Ryan Dead Assist 9/29/11

GMs (wide stance)-
265 x8
275 x5
315 x5
335 x5

Stiff Legs-
275 x8
295 x8
295 x5

Banded Hypers
Abs

Ryan Bench 9/27/11

Bench-
195 x5
205 x5
215 x5
225 x5
230 x5

Close grip-
185 x8
At this point my shoulder was very aggravated

3 Board Press-
225 x5
Very aggravated

Chest support rows
2 plates x8
2 +25 x8
3 x8x2

Shrugs 3 sets
6 plates x20x2

GHR Abs x3

Ryan Squat 9/26/11

Squat-
245 x5
255 x5
265 x5
275 x5
285 x5

Went a little too light on these

Pause squat-
225 x3
245 x3
265 x3

Lunges-
135 x5
115 x5x2
these sucked

Plyos, Abs

Ryan Bench Assist 9/10/11

Incline-
155 x5
175 x5
185 x5
195 x5

Arnold Press-
40's x8
50's x8x2

DB Bench-
60's x8
70's x8
80's x8

Lat Pull Downs-
heavy x8x3

Wide grip cable rows-
150 x8
160 x8
170 x8
180 x8

Scap Pull ups x3
biceps x3
Abs x3

Ryan Bench 9/6/11

Bench-
215 x3
235 x3
250 x3**

**Pretty lame, but on my third rep (which I had 100% confidence that I could have gotten), when I drove with my legs, my upper back slid up and killed my arch, so I couldn't finish the rep. Reps 1 and 2 were easy and relatively quick. Sucks.

Foam roller-
265 x5x2
275 x5x

Tricep Overhead Extension-
20's x8
25's x8
30's x8
32.5s x8

Pendlay rows-
135 x8
165 x6x2
175 x6x2

Ryan Bench Assist 9/2/11

Incline-
155 x8
175 x8
165 x8

Arnold Press-
40 x8
45 x8
45 x8

Dumbell Bench-
60 x8
65 x8
70 x8
My inability to pull the bar apart and engage my lats puts a lot of stress on my shoulder, so theses aren't very comfortable.

Lat Pulls-
180 x5x3

Wide grip cable rows-
150 x5
170 x8
180 x6x2

Scap-Pull Ups x3
Preacher Curl x4
Abs x3