Ryan's log

[ryandelman]

6/4 Deadlift (all sumo unless otherwise noted)

W/U:
bar x 10 conventional
bar x 8
135x8
225x6
315x4
405x2 (add lever belt)
500x2
545x1
580x1

Work:
435x5 (3 sets)

[ryandelman]

6/5 Bench Wk 12 (final week, main day)

W/U:
barx10 (2 sets, feet up)
135x8
225x6
275x3
315x1 w/p
325x1 w/p
350x1 w/p (lifetime PR)
355x1 w/p (lifetime PR)

Work:
305x3 (5 sets)

Easily the most triumphant bench session I've ever had, hands down. Too bad the next meet's 4 months away. lol

Notes: This marks then end of a 12wk bench cycle which yielded a max increase of 10lbs. I also just added somewhere between 15-20lbs to my bench (previously the bane of my long-chimpanzeed-armed-existence) in the last 10-12 months.

[ryandelman]

6/6 Squat (volume day)

Warmed up to 405 double.

Work:
335x5x5

[ryandelman]

*Can't seem to edit last log entry, so here's the edit: 335x5x5.

[Chris McCarthy]

'Grats on the Bench PR's!

[ryandelman]

Thanks!

[ryandelman]

6/9 Squat (main day)

W/U:
barX10
135x8
225x6
315x4
405x2
455x1
485x1 <-- first time handling this kind of weight in some time due to low back issues, and although it was a tad awkward and I was a bit loose during descent, it moved fine. I believe that even though I'm still not 100%, I could at least hit 500 if needed.

Work:
425x5 (3 sets)

Pause Squats:
375x3x3 (all 2-count)

[ryandelman]

Today was a rare OHP day.

Rack was in use so I had to clean the bar off the floor for all sets. Luckily I wasn't using heavy weight or this could have gone from suck to blow in a hurry.

Work: 135x5x5
DB Press: 70x5 (2 sets)
DB shrugs:
70x15
85x12
100x10x3

[ryandelman]

6/13 Squat (volume)

W/U:
barX10
135x8
225x6
315x4
405x3

Work:
340x5x5

[ryandelman]

Another OHP day since I'm taking the week off benching.

W/U:
BarX15
65x10
95x8
135x4
155x1
185x1
195x2
200x2 <-- this was unexpected. Not sure I've ever pressed more than bw overhead, let alone for a double.

Work:
140x5x5

Barbell shrugs:
135x12
225x10
275x8
315x6
365x5
225x10x2

Klokov presses:
Bar x 12x2