438 replies to this topic

[politicalmuscle]

10/1/09

In an effort to tackle my weakest lift, I started a new bench program. It is a 12 week long program, based on a training cycle by Ed Coan. This workout is based on a raw one rep max of 300 lbs. The goal at the end of the program is to improve the one rep max to 335 lbs. I know this is a lofty goal...but we will see how it goes.

Bench Press
(warmup of bar, 135lbs, and 185 lbs)
2 sets of 10 reps @ 215 lbs

Narrow Grip Bench Press
2 sets of 10 reps @ 185 lbs

Incline Bench Press
2 sets of 10 reps @ 175 lbs

Overhead dumbbell exts.
2 sets of 8 @ 105 lbs

Weighted Dips
2 sets of 10 @ 145 lbs (plus body weight)

10/3/09

(weight x reps x sets)

Box squats with foam (RAW and no belt)
325 x 2 x 1
375 x 2 x 1
325 x 2 x 6

Front Squats
225 x 10 x 1
275 x 8 x 2

Sled (backward) superset w/ undergrip band squats
(1 sled rep is up and back on the turf)
220 x 2 x 2 sled superset w/ green and blue band squats

[politicalmuscle]

10/4/09

Here is a shoulder workout based on some Coan training program.

Behind-the-Neck Shoulder Presses
1 x 12 x 105 lbs
2 x 10 x 115 lbs

Front Lateral Raises
2 x 10 x 30 lbs

Side Lateral Raises
2 x 10 x 30 lbs

Bent Lateral Raises
2 x 12 x 50 lbs

Dumbbell Preacher Curls
1 x 6 x 30 lbs - right arm
1 x 12 x 30 lbs - left arm
1 x 8 x 30 lbs - right arm
1 x 9 x 40 lbs - left arm

10/6/09

In my quest for a new deadlift max, here is week three of the routine:

Again, all lifts were done without equipment (including no belt).

Conventional Deadlift (warm-up with sets of 135, 225, 315, 405)
1 set of 2 reps @ 535 lbs
8 sets of 3 reps @ 445 lbs (focused on speed)

3 circuits of the following lifts (resting 90 secs. between each exercise and 3 minutes between each circuit):
Stiff-leg deadlift - 8 reps of 315 lbs (overhand grip)
Bent over row - 8 reps of 225 lbs
Underhand grip lat pulldowns - 8 reps of 160 lbs
Good mornings - 8 reps of 205 lbs

Barbell Seated Calf Raise
3 sets of 20 reps @ 225 lbs

Standing Dumbell Calf Raise
3 sets of 15 reps @ 110 lbs

Reps felt a little slower than last week but still seeing progress. Next week, I will do 565 lbs for two reps...I will get it but I am more interested in how heavy it feels.

[politicalmuscle]

10/8/09

This is week 2 of a new bench program I am trying. So far, I like it. It feels like a hybrid of my workouts I did before powerlifting and the training I have done recently. Hopefully it works. The goal is to add 30 lbs to my bench which is pretty lofty but not unrealistic either.

(weight x reps x sets)

Bench Press
225 x 8 x 2

Narrow Grip Bench Press
195 x 8 x 2

Incline Bench Press
185 x 8 x 2

Overhead Dumbell Exts.
105 x 8 x 2

Weighted Dips
90 x 8 x 2

[politicalmuscle]

10/10/09

all lifts performed raw. No belt was used. Only knee sleeves.

(weight x reps x sets)

note: each chain weighs 20 lbs

Box Squats with Chains
375 w/ 1 chains (each side) x 2 x 1
375 w/ 2 chains (each side) x 2 x 1
375 w/ 3 chains (each side) x 2 x 1
375 w/ 4 chains (each side) x 2 x 3
395 w/ 4 chains (each side) x 2 x 1
415 w/ 4 chains (each side) x 2 x 1

(note: I compared my final lift to a squat i did in January. There is a noticeable improvement. In January, I did a free squat of 410 lbs with 3 chains on each side for one rep...with both a belt and knee sleeves. Nice to see some improvement)

Front Squats
225 x 8 x 1
275 x 6 x 1
275 x 6 x 1 (pause during set due to bar slipping off front shoulders)

Hip Band Pulls
3 sets of 15 using green and blue bands

Weighted Knee Ups
35 x 15 x 3

Weighted Side Bends
100 x 15 x 3

[politicalmuscle]

10/13/09 - Deadlift training

(all lifts performed without equipment, including no belt)

(weight x reps x sets)

Deadlift
(after warmup sets of 225, 315, 405, and 495)
565 x 2 x 1

565 lbs is equal to 90% of my desired 1 rep raw max of 630 lbs. This was actually a two rep PR without using a belt. With the exception of bending my back on the second rep, it felt good. I even think I could have pushed for a third.

Speed Deadlifts
475 x 3 x 5

475 lbs is equal to 75% of my desired 1 rep raw max of 630 lbs. Mark Bell was there to help with my form. He reminded me to focus on straightening my legs and pushing my hips into the bar. Mark always comments on how it appears my arms actually get longer as I pull. This is optimal...the less you actually have to pull the bar, the better and more efficient the lift. When Mark first explained to me this concept, it made perfect sense. The difficulty is keeping this form as the weight gets heavier, fighting the urge to shrug the bar. Less pull, quicker lockout...that's the goal.

Circuit Training
(3 circuits of the following exercises. 60 - 90 sec rest between sets and two minute rest between circuits)

Stiff Legged Deadlifts
315 lbs x 8

Bent Over Barbell Rows
225 lbs x 8

Undergrip Lat Pulls
160 lbs x 8

Good Mornings (with Cambered Bar)
225 lbs x 8

[politicalmuscle]

10/15/09 - Bench Press Training

(weight x reps x sets)

Bench Press
235 x 8 x 2

Close Grip Bench Press
205 x 8 x 2

Incline Bench Press
195 x 8 x 1
195 x 7 x 1

One Arm Dumbbell Exts.
55 x 8 x 1
40 x 12 x 1

Cable Pulldowns
100 x 8 x 1
80 x 10 x 1

[politicalmuscle]

10/17/09

(weight x reps x sets)

Squats with Chains
275 (w/ 5 chains each side) x 2 x 1
325 (w/ 5 chains each side) x 2 x 4
345 (w/ 5 chains each side) x 2 x 1
375 (w/ 5 chains each side) x 2 x 1
385 (w/ 5 chains each side) x 2 x 1

Hip Band Undergrip Squats
Blue and Green Band x 15 x 3

Front Squats
225 x 10 x 1
245 x 10 x 2

Standing Calf Raise
180 x 15 x 1
250 x 15 x 2

Standing Dumbbell Calf Raise
115 x 15 x 2

[Mark Bell]

[youtube=Pt0PNXHciY0]

[JasonK]

Ryan, you own

[GordonL]

great deadlift! super impressive at your BW

[politicalmuscle]

10/19/09 - Shoulder Training

Smith Military Press - Behind Neck
135 x 10 x 3

Front Lateral Press
35 x 10 x 2

Side Lateral Raises
35 x 10 x 2

Rear Lateral Raises
55 x 10 x 2

Dumbbell Preacher Curls
25 x 10 x 1 (right arm)
25 x 15 x 1 (left arm)
25 x 12 x 1 (right arm)
35 x 10 x 1 (left arm)

Concentration Curls
40 x 14 x 1 (right arm)
45 x 14 x 1 (left arm)
45 x 10 x 1 (right arm)
50 x 10 x 1 (left arm)

Again, notice the difference between the right and left arm; this is due to my coming back from bicep tendonitis. I don't see any reason to starve the left arm from working hard just because the right is on the mend. Eventually, the right arm will catch up...I don't want the left arm to lose strength as we wait.

10/20/09 - Deadlifting

Since I am competing on Nov. 7, I needed to modify my Ed Coan/Mark Phillipi program so I can find an opening deadlift. I ended getting a PR.. and only halfway through the program. Something is working.

Sumo Deadlift (suit and belt)
605 x 2 x 1
660 x 1 x 1

Conventional Deadlifts
410 x 3 x 3

Power Shrugs
365 x 5 x 3

Stiff Legged Deadlifts
315 x 5 x 3

Bent Over Rows
225 x 5 x 3

Undergrip Lat Pulldowns
180 x 5 x 3

Good Mornings
145 x 5 x 3

I still managed to finish the program but I backed off the weight. Need to make sure I rest my back after the deadlift.

10/22/09 - Bench Press

This session included some work in my bench shirt. I usually train raw but with my meet coming up on November 7, I needed to get some work in. I may do it one more time but all in all, this was a good workout.

Bench Press
245 x 5 x 2
315 x 1 x 1 (with shirt)
325 x 1 x 1 (with shirt)
335 x 1 x 1 (with shirt)
365 x miss x 2 (with shirt)
-I do believe I have 365 lbs in me but I really need to work on my form. The first one just came off the chest too fast and out of control. I got out of the groove and the weight just came down on my chest. The second attempt was a little better as I focused more on pressing to my face. Still missed it but it was much improved from my previous attempt.

Close Grip Bench Press
205 x 8 x 2

Incline Bench Press
195 x 8 x 2

Dumbbell Kickbacks
55 x 10 x 2

One Arm Dumbbell Extensions
50 x 9 x 2

[politicalmuscle]

10/24/09

Squats
375 x 2 x 1
495 x 2 x 1 (add suit)
505 x 2 x 1
525 x 1 x 1 (add knee wraps)
545 x 2 x 1

I took the 525 set almost to the ground, which was exhausting and allowed me to do only one rep. On my last set, I didn't like the depth of the first rep and took the second one much lower but only to legal depth...which is all I need. As I completed each set, I grew my more confident in my gear.

Squats with no belt
325 x 10 x 1
345 x 10 x 2

Hip Band Pulls
Blue & Green x 15 x 3

Band Calf Raises
Blue x 10 x 1
Blue & Green x 15 x 2

Standing Calf Raise
140 x 20 x 1
190 x 15 x 2

[chubz]

Dear ryan
I hate your stinking guts. you are the scum between my toes.
love dane

[politicalmuscle]

Miss you too Dane!

10/27/09

Deadlift (no belt)
535 x 2 x 1

Speed Deadlift (no belt)
440 x 3 x 3

Power Shrugs
395 x 5 x 3

Stiff Legged Deadlifts
315 x 5 x 3

Bent Over Rows
225 x 5 x 3

Undergrip Lat Pulls
180 x 5 x 3

Buffalo Bar Good Mornings
200 x 5 x 3

10/29/09

Bench Press
225 x 5 x 2

Close Grip Bench Press
225 x 5 x 2

Incline Bench Press
210 x 5 x 2

Standing Overhead Dumbbell Extensions
110 x 8 x 2

Lying Dumbbell Extensions
50 x 9 x 2

[politicalmuscle]

This is my first training session since the meet on Nov 7 and the first non-meet training in two weeks. So, I didn't push it too much but did manage to get to one max set.

Deadlift w/ Mastadon Bar and Chains
420 x 2 w/ 2 chains
420 x 2 w/ 6 chains
420 x 2 w/ 6 chains
470 x 2 w/ 6 chains
510 x miss w/ 6 chains

Close Grip Rope Pulls
100 x 12
110 x 12
120 x 12
130 x 12

Bent Over Rows
225 x 10 x 3

GHR's
Blue Band for 3 sets

[G BUFF]

Ryan, check your PM's when u have a minute, please. thanks..

[politicalmuscle]

11/21/09

Box Squats with foam and green bands w/ chains
*all sets performed with green band on each side
325 x 2
325 x 2 w/ 1 chain (each side)
325 x 2 w/ 2 chains
345 x 2 w/ 2 chains
375 x 2 w/ 2 chains
375 x 2 w/ 2 chians
235 x 20

-I worked with a much wider stance than usual and it felt comfortable. I will keep working on it and hopefully make it my mainstay.

Front Box Squats
145 x 12
235 x 8
235 x 8

Hip Band Squat Pulls
Blue & Green Band x 15 x 3

Standing Calf Raise
180 x 15
230 x 15
230 x 15

Dumbbell Calf Raise
105 x 10 x 3

[politicalmuscle]

11/24/09

The gym seemed extra cold this afternoon so I warmed up with some plyometrics. Those things get your blood flowing and did a great job warming up the hips. I may make them a staple as warmups before squat and dead training.

Rack Pulls w/ quad black bands (rack set at low pin)
315 x 6
405 x 4
495 x 2 add belt
495 x 2
505 x 2
505 x 2
525 x 1
525 x 1

Bent-Over Rows
225 x 8 x 3

Undergrip Lat Pulls
140 x 8
160 x 8
150 x 8

Stiff legged Deadlifts
315 x 8 x 3

[Young Bull]

Your a beast spence, just stay out of the gym when im there!! I always do a dynamic warm up that gets my back, hips, hammies loose and warmed up. and do some kb swings to get my blood flowing and activiate my cns

[politicalmuscle]

Thanksgiving morning training

Came in to the gym bright and early. My wife, daughter, and I were going to walk at the Run to Feed the Hungry so I needed to get in and get out. Still managed to get some modest training in but my bench felt REAL heavy. Not that my bench is awesome to begin with but I am pretty sure the rack pulls with bands two days earlier didn't help. Those things tear you up.

I started back up at the beginning on the Ed Coan Bench Press Training Cycle. Again, let's see how it goes. Of course, after talking to Ed at the Worlds, who knows if this is his actually workout or not...there are a lot of imitations out there.

All work done without equipment

Bench Press
*warm up to 215
215 x 10 x 2

Narrow Grip Bench Press
185 x 8 x 2 (I am supposed to do 10 but ran out of steam)

Incline Bench Press
175 x 8 x 2 (again, supposed to do 10. The Incline is definitely a weak point)

2 sets of Dumbell Kickbacks
2 sets of Cable Rope Pulldowns

Now off to eat some bird. Good times.