The Road to 405

[Ryan Arnold]

4/8/19

Squat: [95, 135, 185, 225, 255, 285] x5

YouTube

Bench: 95x5, 135x5, [155, 175, 195, 215, 230, 240] x3

Chins: BWx5x7

Been feeling my left quad lately - the one I tore. Hopefully it doesn't tear again! Squats felt good. Bench felt heavy

[Ryan Arnold]

4/10/19

Press: 170x3x2, 142.5x7

YouTube

CGBP: 210x3x3

Deadlift: [225, 275, 315, 365] x3

YouTube

Deadlifts were crap. The weight where I get form deterioration is way lower than I'd like it to be. I'm going to actually need some coaching on these since I can't seem to fix it myself. For now I'm going to take some weight off and get volume in since form is fine at lower weights. Was happy with how well the Press moved though.

[Ryan Arnold]

4/12/19

Squat: [225, 275, 305, 325, 335] x2

YouTube

Bench: 260x2x3

Chins: BWx5, +25x2, +50x2, +75x2

Was pretty happy with the Squat. I'm at least feeling like there is some weight on the bar now. Will go for a 1Rm in two weeks but also will keep it reasonable. Going to jump right into another 8 week cycle the following week so I want to stay fresh. Bench was pretty solid

[Ryan Arnold]

4/15/19

Squat: 185x5x2

Bench: 225x3x2 - top sets

Pullups: BWx5x6

I threw in the towel on squats today. My quad has been bothering me for a few weeks now and it seems to be getting minimally worse as Squats get heavier. I also feel it in every day life just sitting/standing, even walking. I still think it feels way more like a "stretch" than pain/soreness but it does feel like I'm getting into re-tear territory. So I'm trying to be smart and not do that. Its disappointing. So I just kind of felt like I didn't want to keep squatting on it until I had a better plan for rehab/training moving forward. I shall consult the appropriate authorities on the matter. Sigh

[Ryan Arnold]

4/17/19

Press: 175x2x3, 145x8

YouTube

Bench: 210x3x3 - paused

Deadlift: [135, 185, 225, 275, 315] x5

YouTube

Everything moved pretty well.

[Ryan Arnold]

4/19/19

Airdyne - easy 7mins

Bench: 220x3x3

Chins: BWx8x3

[Ryan Arnold]

4/22/19

Exercise bike(the one where you sit back like its a recliner): 8min easy

Leg Press(the one where your feet stay and your body moves): 10lbs x 10 x 3 - slow eccentric

Deadlift: [135, 185, 225, 275] x5

Bench: 205x2

Chins: BWx5x3

Joined Blink. Rode the bike. Did light leg press. Observed Globo Gym goers in their natural habitat. Its quite a world. Kept everything light. Will go for 1RM Press and Bench Wednesday

[Ryan Arnold]

4/24/19

Exercise Bike(the one where you sit up straight): 6mins

Leg Press(the one where your feet move): [Cage, +10lbs, +20lbs] x10

Press: 95x4, 135x2, 165x1, 180x1, 182.5x1, 185x1

YouTube

Bench: 135x3, 185x2, 225x1, 245x1, 265x1, 275x1

YouTube

Might be some slight improvement in the quad situation. I'm not sure whether it was the switch to the other leg press or just normal healing, but I felt it less walking up stairs this afternoon. Will look to keep this rolling. 20lb leg presses for the win!

Went for some moderate 1RM's in both the Press and Bench today. I'm going to take two workouts off and then do another 8 week cycle leading up to 4th of July week when I go away. Hopefully I can get my DL back in order in that time span as well.

[Ryan Arnold]

4/30/19

Leg Press: 30x10x3

Deadlift: [155, 205, 255] x5

Bench: [95, 135, 185, 205, 205] x5

Crushed them weights today brah

[Ryan Arnold]

5/3/19

Leg Press: 40x10x3

Deadlift: 275x5

Press: 125x5x3

Pullups: BWx5x4

Feeling good. Other than the bum quad of course