Ryan's Training Log

[rkjohns1]

The best part about re-starting the program after a layoff is that you've learned a lot more than you realize each time you've run it previously, which makes this run smoother.

Keep at it, Ryan!

Absolutely true, Bill!

[rkjohns1]

Wednesday, November 23, 2022

Squat @ 2'
45x5x2
95x5
135x3
185x1
200x4x3

Press @ 1'
45x5x2
65x5
80x3
95x4x3

Deadlift
95x5
135x3
185x1
225x1
235x4

[rkjohns1]

Friday, November 25, 2022

Squat @ 2'
45x5x2
95x5
135x3
185x1
205x4x3

Bench @ 1'
45x5x2
95x5
115x3
135x1
145x4x3

Deadlift
135x5
185x3
225x1
245x4

[rkjohns1]

Monday, November 28, 2022

Squat @ 2'
45x5x2
95x5
135x3
185x1
205x5x3

Press @ 2'
45x5x2
65x5
85x3
95x5x3

Deadlift
135x5
185x3
225x1
245x5

[rkjohns1]

Wednesday, November 30, 2022

Squat @ 2'
45x5x2
95x5
135x3
185x1
210x5x3

Bench @ 1'
45x5x2
95x5
115x3
135x1
150x5x3

Deadlift
135x5
185x3
225x1
255x5

My left thumb decided it didn't want to help out on the last rep of the deadlift, so I may experiment with using the hook grip on Friday during my warmups and either use the hook grip on the work set or use the alternating grip.

[Bill Anders]

So you were doing double overhand when your left thumb gave you the finger? Definitely start using the hook grip, although run the double overhand as high as you can during your warmups before switching to hook for your last warmup and workset. That way, your regular grip strength continues to climb. Alternating grip is good, too, although it does introduce some potential downsides with the bicep, etc. Of course, don't dismiss the idea of straps once you get back above 300.

[rkjohns1]

So you were doing double overhand when your left thumb gave you the finger?

Ha, I see what you did there! I was indeed using double overhand. For some reason, I never tried the hook grip with my deadlift in my previous LPs. I've very comfortable with it on my cleans and snatches, but the weight for those movements is significantly less. Alternating worked for me up to 320, so I can always fall back on that if I can't tolerate the hook. I did cut some straps out of my son's car seat once he outgrew it, so I'm ready to use those when necessary.

[rkjohns1]

Friday, December 2, 2022

Squat @ 2'
45x5x2
95x5
135x3
185x1
215x5x3

Press @ 1'
45x5x2
65x5
85x3
100x5x3

Deadlift
135x5
185x3
225x1
245x1
265x5

The hook grip worked great on the deadlift. It was uncomfortable, but not nearly as bad as I thought it would be. It was nice to be able to focus on the lift and not the bar slipping out of my hands. I used the hook for all sets to test it out, but going forward, will only use it on the final warm up set and work set.

[rkjohns1]

Monday, December 5, 2022

Squat @ 2'
45x5x2
95x5
135x3
185x1
220x5x3

Bench @ 2'
45x5x2
95x5
115x3
135x1
155x5x3

Deadlift
135x5
185x3
225x1
245x1 h
275x5 h

[rkjohns1]

Wednesday, December 7, 2022

Squat @ 2'
45x5x2
95x5
135x3
185x1
205x1
225x5x3

Press @ 2'
45x5x2
65x5
95x3
105x5x3
105x5x2, 105x4, 105x1

Clean < 1'
45x3x2
65x3
95x3x5

I've been trying to transition away from breathing at the top of the press movement during this LP, and today's 5th rep of the 3rd set I completely bungled my breathing. I took a breath at the top of the 4th rep, scolded myself, lowered the weight, took another breath, was all in my head, and made a sloppy attempt for the final rep. No go. Racked the bar, gave myself a few seconds, and made the final rep.

This week marks the beginning of Program 1B: Early Novice Program in BBRx.