Friday 12/10/21 - Wichita Falls Athletic Club
Squat: 285x5
285x5 WFAC - YouTube
Bench: 225x5
BB Curls: 95x5,6,6,7
LTE: 75x5,6,7,8
Friday 12/10/21 - Wichita Falls Athletic Club
Squat: 285x5
285x5 WFAC - YouTube
Bench: 225x5
BB Curls: 95x5,6,6,7
LTE: 75x5,6,7,8
Ryan Arnold
ryanarnold1178@gmail.com
12/13/21 - Black Mountain Strength
Squat: 250x5x4
Bench: 205x5x5
Chins: 10,8,6,4,4,4,4,4,4 = 48 reps
This workout was done after a 16hr drive from Wichita Falls to Las Vegas. I was tired. But I think it was preferable to a 7am fasted workout in Texas and arriving home after midnight
Ryan Arnold
ryanarnold1178@gmail.com
Wednesday 12/15/21 - Black Mountain Strength
Press: 170x2x2, 135x5x2
170x2 - YouTube
Deadlift: 365x5
365x5 - YouTube
CGBP: 180x3x5
Ryan Arnold
ryanarnold1178@gmail.com
Friday 12/17/21 - Black Mountain Strength
Squat: 295x5
295x5 - YouTube
Bench: 230x5
230x5 - YouTube
BB Curl: 95x7x4
LTE: 75x8x4
Ryan Arnold
ryanarnold1178@gmail.com
Monday 12/20/21 - Black Mountain Strength
Squat: 260x5x4
Bench: 207.5x5x5
Chins: BWx10,8,6,4,4,4,4,4,4,2 = 50 reps
I did not want to train today. Its so rare this happens but I was strongly considering taking the week off. Its just the time of year. Every year since 2009, business has slowed down around the holidays and there are gym closures and holiday parties and all sorts of stuff going on. I've always used the last couple weeks of the year to just relax and not worry about training or diet and do more social stuff. Then Jan 1st its always back to business. This year is different because I've moved away and can still train since I'm training in a garage in the house I'm staying in, and I'm not traveling for the holidays. So I'm able to train even though internally I don't want to. It also makes no sense to take time off now because I have to travel back to NY in mid January for a wedding so will be forced to miss time then anyway. So long story short, I trained and I feel better now and will just power through for 3 more weeks, and hopefully this malaise/lack of motivation does not return
Last edited by Ryan Arnold; 12-20-2021 at 06:12 PM.
Ryan Arnold
ryanarnold1178@gmail.com
Wednesday 12/22/21 - Black Mountain Strength
Press: 172.5x2x2, 135x5x2
172.5x2 - YouTube
Deadlift: 355x1
CGBP: 185x3x5
Ugh. Hit the wall on the DL. My back is stiff because I could tell I wasn't able to keep it flat on either 315 of 355. 355 was super slow so didn't even bother with the planned 375x5. I think there are many factors contributing to the current situation so will just have to try and deal with it as best I can. Frustrating.
Ryan Arnold
ryanarnold1178@gmail.com
Friday 12/24/21 - Black Mountain Strength
Squat: 305x3
305x3 - YouTube
Bench: 232.5x5
232.5x5 - YouTube
Since there have been recovery issues this week I decided to do just one top triple and then decrease Squat volume on Monday. I remember this happened last cycle as well and is a sure sign that my days of 5x4 on volume day should be done with. I'm considering revisiting the 4 day split next cycle. Even though I've never felt I was able to recover from back to back training days very well I'm hoping now that all aspects of recovery are actually better(sleep, stress, not training people all day, cooking all meals, etc) I'll be able to pull it off. We will see.
Ryan Arnold
ryanarnold1178@gmail.com
Monday 12/27/21 - Black Mountain Strength
Squat: 265x4x4
Bench: 210x5x5
Chins: 10,8,8
Much needed volume reduction. Still kind of in "I don't want to train" mode but it is what it is right now.
Ryan Arnold
ryanarnold1178@gmail.com