The Road to 405

[Ryan Arnold]

6/21/17

Press: 167.5x3x2
DL: 415x4

415x4 - YouTube

Unexpectedly strong today. Pressed more reps with more weight than last week and Deadlifted a few more reps than planned. Maybe the light Monday workout was a factor here. Deadlift squeezes don't look great but they sure felt fine. Was thinking about schedule earlier. I'm thinking I'll continue this cut until mid-August-ish and hopefully get down to 20-21%BF-ish. Then get a good 3 month training block in until the holidays. Then do another cut until early January. Then train hard for the Spring Challenge. Then cut for hopefully the last time for a while

[Ryan Arnold]

6/23/17

Squat: 365x2x2

365x2 - YouTube

Bench: 245x3x2

Was moving slow today due to excess chatting as a result of a guest appearance from Cassie Neiman!

[Ryan Arnold]

6/26/17

Squat: 265x5x2
Press: 165x1, 175x1
Chins: BWx5, +25x3, +50x1, +65x1, +80x1

Realized I've never attempted a 1RM weighted chin. Well there it is. Probably had 85 in me too but workout ran long and didn't have time to try. Was pretty happy with it. Will squat some heavy singles Thursday and some sort of heavy BP and DL. Then its off to Vegas 7/1-7/9. I plan to do a little "exercise" when I'm there. Probably some light DB, KB, machine stuff and cardio - whatever the hotel gym has to offer

[Ryan Arnold]

6/29/17

Squat: 390x1, 405x1

405x1 - YouTube

Bench: 255x1, 262.5x1

DL: 425x1, 435x1

435x1 - YouTube

Worked up to heavy singles in everything today. Won't lift heavy again for 11 days. Was happy with Squat. I'm down to about 217lbs and I think that's pretty good strength retention considering non-optimal training and also a torn quad(and cutting 20lbs since I squatted 440).
Bench is reeeaaaaaallll weak. Although I probably could have got 265/267.5 just didn't feel like going all out.
DL also disappointing but I'm assuming this is because I'm not used to heavy squatting and heavy benching beforehand. I'm sure I would have had more in the tank otherwise. Either way I'm pretty happy where I'm at right now. Will re-assess situation/goals mid-July

[Ryan Arnold]

7/3/17 - The Rio All Suite Hotel's fabulous Fitness Center

[10 pushups/8 Squats(30lb KB)/5 chins/20 swings(30lb KB)] x3
DB Curl - 40x6x2
Tri Ext - 90x10x2

Just getting some light stuff in

[Ryan Arnold]

7/5/17

[15 pushups/12 Goblet Squats(30lb)/6 chins/20 KB Swings(30lb)] x3
DB Curl - 40x8x2
DB OH Tri Ext - 40x10x2

[Ryan Arnold]

7/10/17

Lifted actual weights today for the first time in 11 days. Going to be sore tomorrow.

Squat: 265x5x3
Bench: 215x5x3
Chins: BWx10x2

[Ryan Arnold]

7/12/17

Squat: 270x5x3
Press: 135x5x3
DL: 365x5

Adductors were quite sore from Monday. DL felt heavy. Yikes. So I think I'll continue to cut. I'm not yet satisfied with my level of non-fatness. So going to try to lose 10-15 more lbs before Thanksgiving.
If I can Squat 405, Bench 270, Press 180, DL 455 PC 185 I'll be happy. Just ballpark goals obviously but without a competition in the books I'll need something to shoot for. Then the holidays should be a good time to start adding weight again and train for the Spring Challenge

[Ryan Arnold]

7/14/17

Squat: 275x5x3
Bench: 220x5x3
Chin: BWx10x3

Today was the first day I felt normal. Workouts crushed me this week. Going to try to avoid 11 day breaks from lifting for at least another year

[Ryan Arnold]

7/17/17 - First day of HLM

Squat: 285x5
Bench: 222.5x5
DL: 375x5

All felt good. I think I'm ending my cut. I'm not interested in cutting anymore calories right now. I've lost 33lbs over the last year so that's enough for now. Will probably look to maintain/gain a little back through this training cycle. There will be more cutting in the future as I'm still not quite where I want to be BF%-wise. But I got time