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Ryan's log
Hi everyone. New here but not to the sport of PLing or to strength coaching.
Recently got interested in the teachings of Rippetoe and looking to learn more, but I am also considering moving my training log to here from elsewhere.
I've competed in numerous federations (USAPL, WNPF, APF, etc.etc.) over the last 5yrs or so, 41yrs old, no PL background prior to 36.
Best meet lifts (all @198, raw):
SQ: 510
BN: 330
DL: 600
Total: 1425
Best gym lifts, which admittedly don't mean shithorse but can sometimes be fun banter are:
SQ: 515
BN: 345
DL: 630
I've been beset with injuries the last year and half but have slowly climbed my way back up the hill and am working toward a meet here in SC this coming October.
One thing I have learned (after much hard-headedness) is that all the ass-busting hard work in the world doesn't take the place of proper rest.
In any event, I'll probably begin logging my training her soon, but wanted to just give that backdrop for anyone who's interest.
-Ryan
Last edited by ryandelman; 05-24-2017 at 10:51 AM.
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Well here goes.
My current training splits are: Mon - Primary bench day, Tues - volume squat, Fri - volume bench day, Sat - heavy squat or pull (this alternates each week). I do sometimes mix in a random hypertrophy day that generally focuses on middle and upper back work. I don't do Oly lifts because the carryover in terms of relative strength and motor pattern to PL is slight at best, and because I'm only interested in making my meet total bigger, so I choose to spend my time and energy only on work that immediately impacts my sport.
Now, I set this current training block up to only pull twice per month because as I've gotten older, I have found my body responds better to rest, specifically in the deadlift whereas I still need to have the shit beat out of me on the squat to see progress. This is why I still squat 6x per month.
Here's a rough breakdown of my squat sessions so far this year. This plan has been conservative due to recoop from injuries but will continue to grow as we move fwd:
FYI: everything and I mean EVERYTHING I type is to be read as SETS x REPS
1/19 (volume): 250, 40 reps
1/23 (primary): 410x5x3
1/30 (volume): 275, 40 REPS
2/4 (primary): 415x5x3
2/16 (deload week): 315x5x3
2/28 (volume): 325, 21 reps <-- 6 sets in under 15min. Not trying to become a CrossFit superstar. Was just pressed for time and this is weight I can pretty easily handle with proper form regardless of volume.
3/7 (primary): 420x3x5
3/21 (primary): 430x5x3
3/28 (volume): 385x3, 365x3, 335x3, 315x3, 275x3, 225x3
4/4 (primary): 435x5x3
4/11 (volume): 315x3x5
4/16 (primary): 440x6x2
4/25 (volume): 355x6x3
5/3 (volume, deload week): 225, 30 reps
5/9 (volume): 365x5, 345x5, 325x5, 315x5, 275x5, 225x5
5/13 (primary): 445x5x3
5/17 (volume): 375x4x4 <-- all reps paused
Which brings us to yesterday which was:
Warmed up to 405 single
Work: 315x5x5
*To be clear: Anywhere where you see "25 reps" or "40 reps"....that's not a single set. Again, crossfit asshattery is not my thing (sorry if it's yours, to each their own! lol). Rather, those rep counts represent total volume of that training session, so one set might have been longer than another, or not. But rest assured, you won't catch me doing too many sets above 5reps, unless I'm warming up or doing completely ancillary assistance nonsense.
Last edited by ryandelman; 05-24-2017 at 10:54 AM.
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Also, I'm in week 10 of my current 12wk bench cycle, so here's where that's at:
5/22 Bench Wk10 (Main day)
Warmed up to 330 single
Work: 290x3 (5 sets)
Incline BB:
235x4
245x4
275x2 <-- moved grip in because left anterior delt got a little tight during 2nd set, so this was meant to be a test single. Felt much better w/narrower grip, so I doubled it and called it a day.
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And my most recent DL session:
5/20 Deadlift
Warmed up to 500x3
Then 570 single
Work: 500x2 (6 sets, minima breaks between).
Pulling twice a month is working to keep me fresh and not beat up. Not planning on changing anything.
*FYI: I pull sumo and only sumo because it's my preference and again since my only aim here is a bigger meet total, it shouldn't matter to anyone. My understanding is that Rippetoe is anti sumo in general, but I understand that only to be in the case of non-meet lifters who are pulling as part of a general strength training protocol. If that were my aim, I might agree with him, and for what it's worth, I have pulled into the 500's numerous times conventional; I just feel better pulling sumo so I tend to stick with that.
Last edited by ryandelman; 05-24-2017 at 11:09 AM.
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5/25 Bench Wk10 (volume day)
Warmed up to 315 single
Work:
265x5 (6 sets)
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5/27 Squat (primary)
Warmed up to 475 single
Work: 455x2 (6 sets)
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5/30 Bench Wk11 (main day)
W/U:
barx10 (2 sets)
135x8
226x6
275x3
315x1 w/pause
340x1 w/pause
Work:
300x3 (5 sets)
Next week is the last of this bench cycle. I'll be attempting a top single of 350 which for me would be a 5lb PR. Meaningless being in the gym and not at a meet, I know, but still.
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5/31 Squat (light day)
Warmed up to 405x2
Work: 325x5x5
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