The Road to 405

[Ryan Arnold]

4/5/17

Press: 167.5x5
DL: 420x5

420x5 - YouTube

Chins: BWx11x2

DL is in the shitter. I never had a problem with the squeeze until recently. Not quite sure what to do about it. Seems like anything over 405 I can't keep a flat back.

[NikhilT]

I'm not a smart person and I pull like a cheater, but aside from the first rep those pulls looked pretty flat? Certainly from the scapula down.

[Ryan Arnold]

4/7/17

Squat: 385x3x2

385x3 - set 1 - YouTube

385x3 - set 2 - YouTube

Bench: 265x3x2
Chins: BW+45x5

Yesterday I learned that a belt can definitely be too tight. Second set of 385 was easier because I could actually breathe! Neither of these sets were great. Got both behind midfoot and forward/knee slided on some reps. Will probably go right to doubles next week.
Time for doubles in bench too.
Chins still moving well.
I think everything except DL is timed to finish a cycle with hard top singles/PR's in 4-6 weeks. Then time for another cut. Will try to get down to the 210 - 215lb range with around 20-22%BF. After that I'll be sufficiently weak but should be able to just slowly gain weight(clean bulk this time) for a couple years without worrying about cutting. That's the plan at least

[Ryan Arnold]

4/10/17

Squat: 340x5x5
Bench: 240x5x4
CGBP: 215x6
Chins: BW+40x5x5

Pretty good training session. Nothing interesting to report

[Ryan Arnold]

4/12/17

I've decided to compete April 30th after all. Not expecting to PR anything just going to go in with no expectations and do my best. Thankfully Pete has agreed to handle me again which is a big help.

[NikhilT]

I'll see you there! Any chance you'll make it Saturday as well?

[Ryan Arnold]

Probably not because I think I'll be coming from Queens that weekend. Not ruling it out completely though - would like to see you and others lift Saturday

[Ryan Arnold]

4/12/17

Press: 185x2, 190x2, 165x5

190x2 - YouTube

DL: 425x3, 440x2

425x3 - YouTube

440x2 - YouTube

Hit a nice PR double in the Press. My timing was off and the second rep dipped a bit but I'm still counting it. Will attempt a 202.5 small 1RM PR next week.
Deadlifts are much improved in terms of squeeze from whatever the hell I've been doing lately. Its still not all the way there but I don't anticipate any extra low back fatigue tomorrow like I've been having lately. We'll see I guess. I moved my gaze back a bit which I think helped. I think looking more forward was getting me back on my heels too much and affecting the squeeze. So per the advice of Comrade Wolf next week I'll go for 450x2, 475x1, and then maybe 485 or 490 depending on how 475 looks. I may be able to PR my deadlift at the Meet if I have a good day. Feeling pretty good

[Ryan Arnold]

4/14/17

Squat: 395x2, 405x1, 375x2

395x2 - YouTube

405x1 - YouTube

Bench: 270x1, 277.5x1, 265x3
Chins: BW+47.5x5

I did this workout yesterday and am not completely sure if the bench numbers are correct. Either way they are close. Will check my book Monday. 405x1 felt about how it did at the end of last cycle. Will go for some heavier singles again next week and see what's what. I guess its possible I can PR my squat at the Meet but still not counting on it. Bench also seems in a similar place as last time.

[Michael Wolf]

The lifts I saw looked solid yesterday. For not having trained an intense "CRUSH PRs!!!" meet prep cycle and being very low key about the whole thing, you're in a pretty good position to potentially still hit some PRs.