The Road to 405

[Ryan Arnold]

7/19/17

Squat: 225x5x2
Press: 137.5x5x3
Chins: BWx4x8

Easy peasy

[Ryan Arnold]

7/21/17

Squat: 265x5x3
Bench: 205x5x3
PC: 165x3

Final cutting numbers. 33lbs down. 28 of it was fat. Retained 94% of my Squat. About 87% of my Press. 86% of DL but little different since not on a platform with a good barbell. 91% of Bench. I think this is a win. Now its time to get big(and not as fat) and strong again

[Michael Mullany]

Good job Ryan. Any particular dieting startegy that you used?

[Ryan Arnold]

Good job Ryan. Any particular dieting startegy that you used?

Nah, I just ratchet down the calories. In general if I'm bulking I'll eat 4 medium/large meals per day. If I'm trying to maintain its 3 meals and a small snack per day. If I'm trying to cut its 3 meals per day. I eat the same foods the majority of the time so the adjustments are pretty easy

[Ryan Arnold]

7/24/17

Squat: 295x5
Bench: 225x5
DL: 380x5

380x5 - YouTube

Nothing interesting to report. Feeling good

[Ryan Arnold]

7/26/17

Squat: 235x5x2
Press: 140x5x3
Chins: BWx3x12 = 36

[Ryan Arnold]

7/28/17

Squat: 265x5x3 - plus a video with a fluffy dog:

265x5 - set 2 - YouTube

Bench: 205x5x3
CGBP: 185x10
PC: 170x3

My Power Cleans are god awful. I'll have to expose myself to shame and have a coach take a look at them next Friday at the Conference

[Ryan Arnold]

7/31/17 - Out of commission with food poisoning. Not a good start to the week

8/2/17

Squat: 305x5

305x5 - YouTube

Bench: 227.5x5
CGBP: 195x6
DL: 385x5

385x5 - YouTube

One of the benefits of taking a more moderate approach to long training cycles is the leeway I have on weeks like this. I missed Monday due to food poisoning and will miss Friday due to travel. My next workout will be next Monday but judging by how things moved today I should be able to complete Heavy Day despite missing 2 full training days. This is good psychologically. Strained my neck on top DL set though. I guess I'll have to pull the "turn my whole body to talk to people" move the next few days.

Squats moved well. My depth is off - hit the pins on 4th rep. But overall happy to not notice any significant knee slide. 310 or 315 should be fine Monday.
Bench was also fine. Getting slower so 2.5lb jumps are definitely in order. I'm going to start eating a bit more next week too so that will help.
DL was a little slower than I'd hoped but whatevs. Also feeling the lack of conditioning with these. I shall survive

[Ryan Arnold]

8/6/17

Squat: 315x5

315x5 - YouTube

Bench: 230x5
DL: 390x5

390x5 - YouTube

Squats were all over the place. Depth was off and hit the pins again. Everything else felt pretty good.

[Ryan Arnold]

8/9/17

Squat: 250x5x2
Press: 142.5x5x3
Chins: BWx3x12, BWx4x1 = 40reps in 10min

I think I'm going to add some conditioning Friday. Then shoot for doing it 2x/week Wednesday and Friday. Probably won't be super strict with it. Might mix it up with Rower, Airdyne and Prowler depending on what's available and how I'm feeling. The panel told me I need to do HIIT and so it shall be done