The Road to 405

[Ryan Arnold]

4/18/16

Squat: 265x5, 285x5, 305x5

305x5 - YouTube

Press: 150x5x3

Chins: BWx6,6,6,7

Everything felt heavy today. I guess that was inevitable. A couple squats may have been shallow again. Will remedy this next time. Programming still works out pretty nicely leading up to the Meet though. Will alternate this workout with Light Sq/Bench/DL W/F/M/W and then just rest 3 days and go at it. I should be able to DL 385x5 and then 395x5 in my last two sessions. I'll probably work up to two triples in squat (or maybe doubles) the last session just to get used to lower reps/more weight. Press sucks. Bench will be underwhelming. Its all good though. Happy with hernia recovery. Looking forward to Texas Method after the Meet (said no one ever).

[Ryan Arnold]

4/20/16

Squat: 235x5x2
Bench: 230x5, 210x5
DL: 385x5

365x1 - YouTube

385x5 - YouTube

I feel so weak in bench. It just needs more work. LP is basically finished for me. I would have gone about it a little longer and more optimally if I didn't have this Meet May 1st but since I have to plan for it I'm not going to just switch to TM the week before a Meet, nor am I going to run LP 3x5's 3 days before either. So just kind of adjusting as needed. I would like to set some PR's at this meet despite it basically being a training meet. I'm going to start filming DL from the back oblique. Getting a good squeeze is my biggest problem and that's the best angle to view it from. Maybe side view works too. Will experiment. Overall decent session.

[Ryan Arnold]

4/22/16

Squat: 315x5

315x5 - YouTube

Press: 155x5x3

155x5 - YouTube

Chins: BWx5x6 (or 7) - 30 or 35 reps

Was pleasantly surprised by this workout. Lots of extra walking this week and not great sleep. Squat felt pretty heavy but the vid shows the reps moved pretty well. Felt a twinge in my knee on last warmup and during the work set. I think its pretty minor though. Will know for sure tomorrow.
Press was definitely surprising since 150x5x3 was a struggle last workout. These felt easier than 150.
Lost count of chins but either way got more reps than last time.
So I'll squat light on Monday and then do something heavy on Wednesday and then rest 3 days and see what I can pull off at this Meet. Maybe I can get 375, we'll see. Depends on how next week goes.
Bench will be in no man's land. I guess I could bench medium on Monday and then work up to something heavy on Wednesday after Squat.
DL I'll work up to something heavy on Monday and then rest until the Meet.

[Ryan Arnold]

4/25/16

Squat: 260x5x2
Bench: 225x3x2 - Paused
DL: 425x1 - Gym PR

425x1 - YouTube

In a modified Meet Prep mode. Wanted to work up to an opener in DL today. 425 felt moderately heavy and slow so that will be my opener. Hopefully 5 full days of rest will allow me to pull 475 Sunday for a 30lb PR. We'll see. Will work up to Squat and Bench openers on Wednesday, although I may cut squat off early if I feel like I want to be more fresh for Sunday. Working up to one heavy single should be fine though. Starting to get excited for this! Especially after watching the SS Challenge yesterday. I just want to get out there and lift some heavy shit.

[tdood]

The plan looks good man. Have fun at the meet, I'll be there Saturday!

[Ryan Arnold]

Thanks Tom - great meeting you this weekend and nice lifting!

4/27/16

Squat: 335x1

335x1 - YouTube

Bench: 225x1, 235x1 (P), 245x1 (P), 250x1 (P)

335 moved well today and I'll open with that Sunday. Not really sure what to expect here but I'll be happy with anything over 365 - that would be a 15lb PR.
I worked up to 250 on bench but I'm thinking I may actually go 245/255/265 Sunday.
So I'm thinking:

Bad Day: Squat - 335/350/365
Bench: 245/255/260
DL: 425/445/460

Average Day: Squat - 335/355/375
Bench - 245/255/265
DL - 425/455/475

Good Day: Squat - 335/360/385
Bench - 245/260/270
DL - 425/455/485

I have already set my sights on this same Meet in the Fall, competing at 264 and going all out. So this being my first Meet I really do want to go 9/9 and come away uninjured. So I'm not going to push anything if I'm unsure. I do hope to total 1100 though. Feeling ready!

[John Petrizzo]

Thanks for all of your help this past weekend at the LIC meet, Ryan. It has been great to follow your comeback post-surgery. Good luck on Saturday!

[Ryan Arnold]

Thanks John - it was inspiring to see you go 9/9 with such technical proficiency! Pretty damn awesome

[Adam Skillin]

Thanks Tom - great meeting you this weekend and nice lifting!

4/27/16

Squat: 335x1

335x1 - YouTube

Bench: 225x1, 235x1 (P), 245x1 (P), 250x1 (P)

335 moved well today and I'll open with that Sunday. Not really sure what to expect here but I'll be happy with anything over 365 - that would be a 15lb PR.
I worked up to 250 on bench but I'm thinking I may actually go 245/255/265 Sunday.
So I'm thinking:

Bad Day: Squat - 335/350/365
Bench: 245/255/260
DL: 425/445/460

Average Day: Squat - 335/355/375
Bench - 245/255/265
DL - 425/455/475

Good Day: Squat - 335/360/385
Bench - 245/260/270
DL - 425/455/485

I have already set my sights on this same Meet in the Fall, competing at 264 and going all out. So this being my first Meet I really do want to go 9/9 and come away uninjured. So I'm not going to push anything if I'm unsure. I do hope to total 1100 though. Feeling ready!

I probably won't make it back for Sunday to watch the big boys lift, Ryan, but I know you'll do great. Go get 'em.

[Ryan Arnold]

I probably won't make it back for Sunday to watch the big boys lift, Ryan, but I know you'll do great. Go get 'em.

Thanks brotha. GL Saturday