Ryan's Log

[RMelyon]

235
Pr: 155 5x5 was the plan
5@8
5@9/9.5
Six minute break
5@9
Six minutes
4@10, failed rep 5
5+ minutes
3@9, failed rep 4

Going to 3x5 157.5 next time., And maybe continue this stair stepping thing where I do 5 sets of three, try to hit 5 sets of 5, then go up 2.5#. we'll see if that's viable, or something. Have to think on it, but I want my press to go up. Or I may go to heavier presses and do a Texas method type press routine going forward

Feeling tired, so skipped the powercleans

Sq:225 worksets without much break. Probably going to pay for that on a back tweak later, form went on set 2 pretty bad

Chins: 5x5 @-80 on the assist machine. Will go 3x5 @-70 next time, 5x5 @-70 after that and so on until I'm able to 5x5 bodyweight. Also can't get my fuckin hands close enough together, which twists/torques my forearm bones, so that probably can't be good. Will start only BW pulls if this becomes an issue

[RMelyon]

Didn't weigh in or out

Sq:290
x5@7.5
x5@8
x5@8.5 but the form is going a bit - last rep felt pretty bad and I doubt my knees are where they're supposed to be
Also think these are sapping my recovery on all other lifts but who knows


Bn:212.5
x4@9.5, missed rep 5
185x7@7.5, and I'm off the program. Going to reset everything and do a legit advanced novice LP, I think.
185x6, missed rep 7
135x

Pc165
x3
x1
185x1 (either a PR or tied, it went up but the feet were one in front of the other)
135x1 with a press
Gave up.

Sled with 2x25#weights on astroturf x3, down and back about, 100 feet x3 total - it was too easy, will load it with 2x35 next time and see if that’s harder. Will also read the prowler article

Training goals coming up - at the risk of this all falling apart since i’m writing it down now

[RMelyon]

Didn't weigh in, weighed out at 236 with extra shoes and everything in my pockets

Sq:295
5@7.5
5@8
Set 2 Video

5@8.5


Form is going on some reps. Probably need a belt and coach

Pr:150
5@7.5
5@8(vid shows it was a 7 though)
5@8.5
5@8.5
5@9.5


Think I dialed this volume in. We'll see about intensity coming up

Dead 325x5

[RMelyon]

Didn't weigh in. Think I'm going to weigh out from now on.

Sq240 @ whatever, focused on form

Bn205 -HAVE TO CORRECT THIS ON THE PROGRAMMING ABOVE, WILL POST NEW SHEET. glad I didn't realize 195 was the plan. This too may have been too light according to RPE, but I'm no expert.

x5@6
x5@7
x5@7.5 vid, elbow hurts a little from picking up 90# getting the weight off the squat bar. Feeling it a little in the left shoulder as well
x5@8
x5@9?
Will upload vids later

Chins
2 girls using the negatives machine so I went to some banded chins with a purple rubber band that was laying around
x5, never got up to my chest but over my chin on all
x5, think 1-2 we're good. Idk. Kinda hate chins @my bodyweight
x5,2 or 3 were good.
x5 @-70 on the machine

1-2/10 left hamstring tweak on one of the banded chinup sets. Elbow is at a 2-3/10 shoulders at a 1-2/10

[RMelyon]

234.2

Went through a bout of the shits/woozies yesterday so I missed/didn't train. Also work has been unexpectedly (and unnecessarily) stressful lately. Figured I wouldn't have hit what I was supposed to do today so I tested some 1RMs. Goddamn that squat. Almost had it. And if I did, would've totaled 980, which is dangerously close to a 1000#total

45x5
45x5
135x5
205x2
265x1
300x1
320x1 1RM PR, video 1RM tests(3) - YouTube
330x0@10, fail video 1RM tests(2) - YouTube

Bn:
45x5
45x5
100x5
150x3
205x1
245x1@9 PR - goddamn I had 10-15#more in me. So, uh I have a two fiddy bench, cool.
195x7@8
195x7@8.5

DL:
65x5
135x3 with a powerclean to start
135x2
185x1 power clean
185x5
275x2
355x1 @ uhh, 6? 1RM tests(1) - YouTube
405x1 @ 9 but dangerous levels of form breakdown 1RM tests(4) - YouTube

Left very low back hurts but has like a warm stiff feeling. Not terrible so far

Will back off Thursday for some active recovery, maybe still do intensity presses, and get back to something resembling good programming Saturday and do a sat/Mon/wed split as the work softball season will likely be over

[RMelyon]

Probably too much squatting today because back hurts from all the dumb shit I did last time. Ah well.

“Worksets:”
225 paused x3. Maybe it was 245. Idk
275x1
135x10, focused on form, back still hurts

Presses: probably affected by the back, blah.
170x2, failed rep 3 (but, probably a 2rm PR)
165x2, failed rep 3
155x3, failed rep 4
155x4@10, funny how that shit works
160x2, failed rep 3

DL:
65x25, back felt better. Nice massage/tight feeling going on, pain “blurred” a bit. Maybe have to do this again tomorrow to keep with the real Starr rehab protocol
75x25

[RMelyon]

Sat 7/29
Back still isn't feeling great. Am going to reset the squat to 285 I think
Sq:
Bar x5
Bar x5
95x5


Bn210
x5@8 because the change plates are missing from the fuckin gym again
x5@8
x5@8
Elbow hurts a bit so this aggravates it. Great.
x5@9
x5@9
Mkay… guess I didn't need the change plates

DL
65x25
80x25

Barbell curls
80x5@8
65x8@7.5
65x9@8

---
8/1

Back still hurts

Pr:
160x4@9.5 completely failed rep 5
165x1@8
155+clips x3@8, not heavy enough
160x3@9
160x3@8.5
160x3@9.5, maybe 9.75
We'll call that 1st set “set 1” here to make it 160x3repsx4sets ish.


So I think this is going up. Will try 3 sets of 5@160 next time and go from there

DL:
25x70
25x80

Barbell curls
85x5@8.5
70x9@ meh, 7?
75x8@

Triceps
Barx5x2
+15x5
+40x3
+60x2
+75x8@7
+75x9@8
+75x10@ meh

Weighed out at 236. Forgot my back hurts, or maybe it's better now. We'll see in the morning

[RMelyon]

Squat:275
x5@9, little pinch in right low back.

x5@8.5 but I mean, form wasn't the best. Squats are hard
x5@8.5, grindy, slipped coming out of the rack, but not too heavy



Press:160
x5@10, gaddmit
x4@9.5, uuuugh
x4@9.5
135x9@amrap

Deadlift:325 and I rounded, f'ed up the back on rep 5, we'll see how this goes. Damn. 315 next time

Time to start playing the long game and stop messing around so much.

[RMelyon]

Back is still hit or miss and I had the shits again today because of bad recovery/diet (probably) so taking squats easy and will work back up to full worksets soon
Bar x5x2 sets
125x5
155x3
185x2
225x1, back twinged. Fun stuff
185x not even a quarter squat before the back barked at me.

Bench
215x5@8.5
215x5@9
215@9
This 5x5 next time

DL:65x25, slower than usual
65x25, slowish

Curlz:
90x5, nope, x3@fuckit

Called it quits. Iron wins today. Goddamn.

Back at it tonight with light squats, OHP, and more back rehab

[RMelyon]

Still have a little twinge

3 count down and up tempo squats:
175x5, 175x5, 175x4? Maybe 5, idk, lost count.
Back feels tight, in a protective way

Press 160
x5@8.5 :-) | x5@8 :-) | six minute break x5@10 :-)
That's a PR a long goddamn time coming

DL:65x25 (feeling very unconditioned), | 70x25