The Road to 405

[Ryan Arnold]

3/13/17

Squat: 315x5x5
Bench: 232.5x5x4
CG Bench: 195x8
Chins: BW+32.5x5x5

Didn't feel great going into this one but slogged through. Everything felt pretty good though. Monday workouts are starting to take a long time

[Ryan Arnold]

3/15/17

Press: 160x5x3
DL: 395x5

395x5 - YouTube

Chins: BWx10x2

Press felt pretty good. I considered going for another 5rep PR today but decided against it. Oh well. Press will get some love later in the summer if I do the SS Fall Classic.
DL form seems pretty good. Flat back and midfoot for the most part. Weight felt heavier than it should though

[Ryan Arnold]

3/17/17

I've officially achieved old man status. This year I had no interest in either the NCAA tourney or St. Patty's Day. I was however interested in lifting some weights.

Squat: 370x5

370x5 - YouTube

Bench: 257.5x5
CGBP: 195x10
Chins: BW+40x5

Squats were slow and unexplosive. Its no wonder I couldn't make a D3 BBall team. My best set of 5 last cycle was 380. Would love to get to 385 but these are getting slow.
Bench also slow. May switch to triples next week.
Chin gainz continue

[Ryan Arnold]

3/20/17

Squat: 320x5x5
Bench: 235x5x4
CG Bench: 200x9
Chinz: BW+32.5x5x5

Good workout. Nothing to report. Just a punch the clock kind of day

[Ryan Arnold]

3/22/17

Press: 162.5x5x3
DL: 405x5

405x5 - YouTube

Chins: BWx10x2

Press felt decent. I think I'm in a good spot for a runout on all lifts right now as everything is getting close to switching to triples except DL. So I should get a good hard 8-9 weeks here I think and try to set some PR's. I may even do a test day at the end we'll see. I've been hungrier lately and eating all the food. Ready for a big push. DL form seems to be held together so far as well

[Ryan Arnold]

3/24/17

Squat: 375x5

375x5 - YouTube

Bench: 260x3, 4

Squats getting grindy. Bench was fine. Had to cut workout short so missed out on CGBP and chin gainz.

[Ryan Arnold]

3/27/17

Squat: 330x5x5

330x5 - YouTube

Bench: 235x5x2, 237.5x5, 240x5
CGBP: 205x10
Chinz: BWx5, BW+35x5x5

Went back to thumbs over for the Squat. Definitely prefer to squat that way. But I'm at risk of the elbow cancer at limit weights. So my current experiment is to do volume day with thumbs over and intensity day(maybe just top sets) with thumbs around. Its definitely harder for me to stay appropriately horizontal with thumbs around which is annoying but probably still preferable to the elbow-itis. Ah lifter problems..
Bench was feeling light so I upped it a bit. Feels weird to be doing more than 90% of ID weight but I think with 3 days in between this is probably necessary.

[Ryan Arnold]

3/29/17

Press: 165x5x2
DL: 415x5

415x5 - YouTube

Chins: BWx11x2

Press felt good. Surprised 165 went this smooth.
DL form starting to go. Not holding the squeeze too well. Ugh. Will probably take the cop out route and switch to triples. Should be able to get 3 good reps before the back starts to go.

[Ryan Arnold]

3/31/17

Squat: 380x5 - ties previous PR at 15lbs lower bodyweight. I'm bolding that shit.

380x5 - YouTube

Bench: 262.5x3x2
CGBP: 205x9
Chinz: BW+42.5x5

I almost didn't train today. Very little sleep last night and definitely tweaked my back on the DL wednesday. But then I decided to just do it. I think whatever music that was gave me a little extra motivation. Seemed like Gladiator music or something. I wasn't sure I was going to get 380x5 but it barely went despite me having the neuromuscular efficiency of a 45yo female. So not explosive - haha. Just zero bounce evident here. 385 may do me in next week but I gotta go for the PR set of 5. I got very forward on the 3rd rep of the squat set and felt a bit all over the place throughout.
Bench moved well as did chins

[Ryan Arnold]

4/3/17

Squat: 335x5x5
Bench: 240x5x4
CGBP: 210x9
Chins: Bw+37.5x5x5

Not much to say. Good workout