Ryan's Log

[RMelyon]

Sq: 300x5x3sets, fine

Bn:210x2@0, 215x3@cake 225x4@8, 230x4@9, 230x4@9, 230x4@9, 230x4@9.5

PC: 165x3, 170x3, 170x3@cake, 170x3, 170x3

232.6. so, diet has worked or something. Time to keep that up. Feeling pretty good this morning, was a bit scared that PC form was going to affect the lower back but that is currently fine

Next time (Friday due to weekend travel - will also try to train Monday 10/9 but we’ll see):
Sq: 305x5x2sets

“Resetting” the Press. Doing “The Bridge” programming for press/bench going forward with 2x/week Press, 1x/week Bench. So:

Press (No belt): 4@7(est. 155); 4@8(est. 160); 4@9(est. 165)

Pullups

Time after that (Mon 10/9?):
Sq: 245
Bn (1ct Paused): 5@6(est. 215); 5@7 (est. 220); 5@8 (est. 225)
Deadlift: 340

[RMelyon]

Missed X2 because of scheduling/travel :-(

Wed 10/11:
Sq:295x5x3sets
Bn: 225x5, 220x5, 215x5. yeeks.
Dead: 315x5x1set

Next time (Fri or Saturday) mini LP
Sq:300
Pr:145
Pullups

234.4, and I'll be 34 years old the next time I train

[RMelyon]

Saturday:
300x5x3sets. Technique is a work in progress, will film next time at 305

Pr:145, pretty easy, last set was @, 155 next time

Pullups with the purple band x5, x5, x5 and some jump hangs. All reps were borderline at best

237.6 in sweatpants

Today:

305x5x3sets, ok fine

Bn: 225x5@9.5, 220x5@10, 210x5@8.5
Programming is trash right now and this is regressing. Gonna start some more “the Bridge” style programming on Saturday.

PC:165x3x5sets. Probably shouldn't be doing these because I'm old now (at 34). Did 4 on the last one to rack it. They were relatively easy, all @like 6-7.5

235.8

Next time:
Sq:310 (film it and give it rpe)
Press:150 (give it rpe)
Pullups (legit ones with the purple band)

[RMelyon]

Sq: 310 5x3sets
Getting heavy, last reps for 2nd and 3rd set were in the 9-9.5 range by feel, and were probably 8.5 after some video review. Form felt ok but who knows - still have knee slide vid: https://photos.app.goo.gl/nU2ct8GkzFmGvcKp2

Press 150: yep

Pullups: 5x3sets pullups + 3 jump-hangs. Think these are getting easier because on all but the last pullup I got my chin over the bar with the purple band. Maybe try some legit singles next time

If 315x5x3sets doesn't go up Saturday, I'm starting The Bridge for all lifts.

[RMelyon]

Sat:
Sq:315x5x3sets PR (finally)
Bn:225x5x3sets @9.5
DL: 325x5x1set
238.4

Next time:
Sq:265? That's 85%, want to make these an RPE8-8.5
Press: 152.5 (staying conservative with this for now, will try to break my 165x5x3set PR soon)
Pullups: no band set 1, then 3 sets with band

[RMelyon]

Tempo squats (inconsistently and still. have. knee. slide.)
265x5, x5, x3 because they got pretty grindy and the back feels tight
set 3(Shared album - Ryan Melyon - Google Photos)
(Links for sets 1-2 are broke or something.)

Press:152.5x5, 155x5@8.5, 152.5x5

Pullupsx5x2 sets with the purple bands. Then two hangs and 3reps -70 on the assistance machine. Going to start lat pulldowns because maybe one day I'll get to do a real pullup

238.2 or somesuch

Wednesday will be:

Sq 320x5x3sets
Bn: 227.5x5x3sets
PC: 167.5x3x5sets

(I think my Squat is going to outpace my DL soon. We'll see if a 10lb DL jump is in order after this workout - gotta keep recovery in mind and doing 2.5lb jumps on BN and PC because of it)

[RMelyon]

Sq320x5x3sets PR

Bn227.5x5x3 (failed last rep). If this doesn't happen next Monday, it's time to read the gray book and fix my press programming

PC:170x3x5 sets, tough and tiring but good

235.4 and was able to cinch my belt to the last hole so I'm probably under eating right now. Right lower back is feeling pretty beat up and tight, which indicates over training tonight I think. 325 is gonna be tough on Saturday.

Next time: Sq: 325, Pr: 155, lat pulldowns/pullups

[RMelyon]

Sq: 325x5x3 PR (oooh felt heavy but a good heavy, lots of pressure in the face) IG: Instagram

PR: 155 (last rep was a 9/9.5)

Pullups: 2sets not banded, maybe one legit pullup. 3 total got above the bar. Then, 2 sets (set 1 had 6 reps) with the purple band and hung there at the end. Lat pulldown@150x5x2

239.6, gotta eat better

Today:
270x5x3, set 1-2 should be tempos, do set 3 depending on how I feel.
BN: 227.5x5x3 and if it doesn't go up, read the gray book and work on programming
DL: 330x5x1 (maaaaybe 335)

[RMelyon]

275x5x2 sets (tempo @84% of Saturday), 205x8 (63% of Saturday)

Bn:227.5, yyyyyup

DL:335 because warmups felt strong. Basically dropped 3red rep, and need to stop biting my thumbnails so far down because I left some DNA on the platform. 340 next time, film form

236.6

Workouts have been good lately

Next time (wed):
Sq: 330
Press:157.5
Pullups

[RMelyon]

Sq:330x5x3sets. Lost the valsalva on the last rep. Made a funny noise that you can hear on the video. Cool I guess. YouTube

Press 157.5x5x3sets

Pullups, sets of 2, 2(with hang, 2nd one didn't go all the way up), purple band x4, x5, x something idk

237.2 @ weighout

Going to L.A. this weekend, might miss two or three sessions as I'm traveling Saturday and returning Wednesday. Booooo