The Road to 405

[Ryan Arnold]

12/12/16

Bench: 240(misloaded 240/225 - yikes but did it anyway)x5, 195x10
Press: [130, 140, 150, 130] x 5
Chins: BWx11, 8

My pec/shoulder did not appreciate a set of 5 with a misloaded bar. I probably should have racked it but had a new person spotting me and was out of sorts so just decided to do the set. Had some discomfort during Press and Chins but nothing major. I'm hoping it will be fine.

[Ryan Arnold]

12/13/16

HBBS: [225,255,270,225] x5
DL: 385x5

12/15/16

Press: 160x5
Bench: [205,210,215] x5

[Ryan Arnold]

12/20/16

LOW BAR BACK SQUAT: [245, 265, 275]x5

275x5 - YouTube

Press: 145x5, 155x5x2
Chins: BWx8x2

Despite the fact that my training has been crap lately(or maybe in spite of) I decided to return to our friend The Squat. Looking at the video I think I'm pretty happy. I believe I noticed less verticality/less knee slide. I can still do a better job of getting knees in place sooner but they are not out in front of my toes as they used to be. Also some good morningness going on but I'll take that rather than the vertical/knee slide situation. Need to consciously stay on top of this so it holds going forward.

I was supposed to go heavier in Press but 155 felt heavier than normal so I just halted there. Sleep has been awful lately and I'm fine with this weight right now.

Chins feeling good. BW 232 this AM but I weighed in at 231 at the DR. Monday after a 233 on my scale so my scale may actually be a couple pounds heavy. Also I was lighter than I expected even at the Meet so I suspect my scale is a bit off. But not by much so its fine. Either way I hope to get at least another 5lbs off before having to add cals back in. It won't land me quite where I want to be in terms of BF% at this stage but whatevs. I can lose fat when I'm 50 and sleep when I'm dead.

[Ryan Arnold]

12/22/16

Squat: [245, 265, 285]x5

285x5 - YouTube

Bench: [205, 215, 220]x5

DL: 395x5

Everything felt good. Happy to be doing low bar again. They feel pretty good. Going to try to remember to get a side view next week and maybe a quick run of barbell yoga/pause squats to get the feelz at the bottom and make sure I'm staying midfoot and all. Everything else was standard. Going to just train twice next week since the gym is closed monday anyway and then back to the 4Day TM in 2017

[Ryan Arnold]

12/27/16

Squat: [250,270,290]x5
Press: [140,150,160]x5
Chins: BWx8x2

Will Squat up to 295 Thursday then back to the 4 Day Split next week with ramping volume on Tuesdays.
Press has suffered most from my weight loss. Will have to basically start over next week as 160x5 was kinda hard. To be expected though.
Will also resume LP-ing Chins next week as well.
I was much more into it mentally today than I thought I would be seeing its kind of a dead week around here. This is a good sign.
I'm ready for some nice nonfat PR's in 2017. Let's do this.

[Ryan Arnold]

12/29/16

Squat: [255, 275, 295]x5
Bench: [205, 215, 225]x5
DL: 405x5

Feeling good.

[Ryan Arnold]

Update:

8/7/16 - 250lbs/31%BF
12/30/16 - 230lbs/26%BF

So things are going as planned in this realm. I don't think I've lost more than 1-2lbs of muscle. Since I always like to be gaining weight leading up to the Meet for psychological purposes, I'll look to lose 5 more lbs and then mini-bulk leading up to April 28th. Then in the months following that Meet I'll chop off whatever is left. Then begin a less fat journey to Masters dominance

[Bryan Dobson]

Update:

8/7/16 - 250lbs/31%BF
12/30/16 - 230lbs/26%BF

So things are going as planned in this realm. I don't think I've lost more than 1-2lbs of muscle. Since I always like to be gaining weight leading up to the Meet for psychological purposes, I'll look to lose 5 more lbs and then mini-bulk leading up to April 28th. Then in the months following that Meet I'll chop off whatever is left. Then begin a less fat journey to Masters dominance

Nice, I like to be able to eat and not worry as I am peaking. Being right on the top of the weight class can be a bad meal away from not making the class, seen it, done it.

[Ryan Arnold]

Nice, I like to be able to eat and not worry as I am peaking. Being right on the top of the weight class can be a bad meal away from not making the class, seen it, done it.

Yeah even if I had to choose between weighing 232 so I can eat or 230 when I can't I would choose 232. I'm not setting any records anyway. At least not yet.

[Ryan Arnold]

1/3/16

Squat: [260,280,300]x5

300x5 - YouTube

PC: 160x3
DL: 315x5x5

Squats don't look great. I still descend too vertical I think. Probably need to have Wolf yell at me next chance I get