Author Topic: Ryan's 531 Journal + Other shizz  (Read 12189 times)

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Ryno2892

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Ryan's 531 Journal + Other shizz
« on: February 02, 2013, 02:41:36 am »
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General info first;

Age:20
Weight: 70KG dry (empty stomach, first thing in morning)

Current Stats

Back Squat 1RM (Olympic): 130KG
Deadlift 1RM (belt + chalk): 185KG
OHP 1RM: 60KG
Bench Press 1RM: 85KG

Squat Clean: 80KG
3RM Front Squat: 95KG

Max Standing VJ: 78cm

bodyfat %: ~15, tested with both calipers and BIA handheld

Injuries:
Recovering from tendonitis in left achilles and left elbow

Goals:

Short term (Upon completion of 3 cycles/12 waves):
>Improve all MAJOR lifts by 10KG (squat, bench, dead)
>Increase weight to 75KG dry

---------------------------------------------------------------

I am restarting my 531 cycle and it's only fitting I begin a journal at a dedicated forum.

The reason I am restarting is because I got to wave 3 first time around, and then contracted tendonitis in the achilles (non-gym related) which left me unable to walk for almost 2 weeks.

I will also be using this as a general food log as well, and will post video's to check form.


fast does lie

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Re: Ryan's 531 Journal + Other shizz
« Reply #1 on: February 02, 2013, 05:02:02 am »
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hi, what's your height?

what sports are you training for if any?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #2 on: February 03, 2013, 01:35:50 am »
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I'm 174cm

I'm not training specifically for any sports, I just enjoy lifting and training.

acole14

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Re: Ryan's 531 Journal + Other shizz
« Reply #3 on: February 04, 2013, 01:22:29 am »
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 :welcome:

Looking good man. Huge DL for your weight.

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #4 on: February 04, 2013, 08:59:51 am »
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:welcome:

Looking good man. Huge DL for your weight.

Thanks, I'd like to get 3 x bodyweight eventually  :D

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #5 on: February 04, 2013, 09:07:08 am »
+1
4/2/2012

Wendler 531, Squat day, Wave 1

Warmup

1. foam rolling whole body

2. hip band traction.

3. leg swings

4. band resisted kneeling hip flexor stretch

5. dual band resisted squat stretch

6. indian club dynamic warmup

7. glute bridge + kneeling hip flexor stretch super set

Warmup was slightly longer than usual but the extra work was worth it.

Front squat

Warmups: 5 @ 38KG, 5 @ 45KG, 3 @ 52Kg

Work sets: 5 @ 62KG, 5 @ 72KG, 7 @ 81KG

<a href="http://www.youtube.com/watch?v=WNhlwJQrrWw" target="_blank">http://www.youtube.com/watch?v=WNhlwJQrrWw</a>

Last few reps where a bit shaky, need to really focus on keeping my elbows up once it get's heavy.

Hip extension

5 x 10

Barbell curl’s

5 x 10 @ 15KG

Swiss ball pike to rollout:

5 x 12

--------------------------------

(Pre training)

10am: 1 scoop combat powder w/ water & 5grams l-glutamine

(intra-workout)

12 noon: Some protein bar’s supplied to the gym, can’t remember the name, it was low carb grow or something…. 18g protein, 2g CHO, 2g F…….

(post workout)

1:30pm: 1 scoop combat powder w/ water & 5grams l-glutamine

2:30pm: 2 cups rolled oats w/ water + organic honey, 2 cups white rice with asparagus

4pm: 250 kangaroo steak

5:30pm: 3 large organic peaches

8:30pm: 250g organic turkey mince cooked with red and green chilli’s

10pm: Home made chicken pastry with broccoli, carrots and white potatoes

Energy level's where good throughout the session, however I did experience mild head spins and dizziness towards the end, as expected (minimal calories pre workout). I find training fasted doesn't give me enough energy to fire on all cylinders for a full session of high volume or high intensity, however I don't like to eat a lot prior to lifting either, and as I train in the morning. I'm just experimenting to find a good medium.   

Appreciate any advice and feedback, on technique and also my training/nutrition protocols.
« Last Edit: February 04, 2013, 09:09:42 am by Ryno2892 »

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #6 on: February 04, 2013, 10:18:02 am »
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your stance is wide as shit on those front squats.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Raptor

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Re: Ryan's 531 Journal + Other shizz
« Reply #7 on: February 04, 2013, 02:39:31 pm »
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your stance is wide as shit on those front squats.

Imagine how mine's would be. Luckily, according to recent studies, that's actually a good thing.

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #8 on: February 05, 2013, 08:28:00 am »
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your stance is wide as shit on those front squats.

I find the wider stance more comfortable, I can get deeper and keep the torso more upright. Engages the adductors and glutes more as well.

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #9 on: February 06, 2013, 08:25:19 am »
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Warmup:

1. Foam Rolling

2. Shoulder band traction

3. 2 band deep squat rockers

4. Indian clubs dynamic movements

5. Pink bank external rotations

6. Pink band pulldowns

7. Trigger wheel neck, traps and forearms



Bench:

Warmups: 5 @ 31KG, 5 @ 36KG, 3 @ 42KG 

Work Sets: 5 @ 50KG, 5 @ 57KG, 9 @ 65KG


T-Bar rows- 5 x 10 @ 25KG

Landmine rows - 5 x 10 @ 25KG

Suitcase deadlifts - 5 x 12 @ 40KG


Not the best session today, awfully gassed and light headed, benching just didn't feel right, I knew it as soon as I got under the bar. Just one of those sessions. Still managed to PR and hit what I wanted numbers wise. Just had to suck it up and push through.

Triceps was niggling a bit during bench but hardly anything noticeable unless I forcefully contracted. The emu oil, taping and wraps helped. Upped my fish oil to 6 tabs per day too. 

________________________________

11am (pre training): 1 scoop combat powder w/ water & 5grams l-glutamine
12:30 (during): 1 bar next generation, megalow



half way through eating it I was reading the ingredients list, (which could probably pass as a small novel) I realized how much crap they put into these things. You live and you learn. 

2pm: PWO shake (1 scoop combat powder w/water & 5 grams l-glutamine)

2:30pm: 1.5 cups white rice, 300g chicken tenderloins, 1 grated black and orange carrot,1 large bowl lettuce

4:oopm: 1/2 cup white rice, 100g chicken tenderloins, yoghurt and 3 dates

8:00pm: 1/2 cup white rice, 100g chicken breast,1 large bowl lettuce

10:oopm: 100g turkey mince

11pm 1 banana before bed 

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #10 on: February 08, 2013, 04:53:10 am »
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Warmup:

1. Foam rolling

- Thoracic extensions

-'Snow angels'

2. Power band resisted squat stretch

3. Power band hip traction

4. Indian clubs dynamic movements for thoracic & shoulder mobility

5. Glute bridge/power band resisted samsom stretch superset

---------------------

Deadlifts:

Warmup: 5 @ 67KG, 5 @ 78KG, 3 @ 92KG

Worksets: 5 @ 108KG, 5 @ 125KG, 5 (+2) @ 142KG

<a href="http://www.youtube.com/watch?v=9hZl87vXNBQ" target="_blank">http://www.youtube.com/watch?v=9hZl87vXNBQ</a>

Just really focused on form here, keeping the chest up, pushing through the heels, pulling the bar back and not letting the hips rise too fast. Had the cam set to make sure I could see the logo on my shirt the entire set.

Probably had one more rep left in the tank, but I felt as if  towards the end of the set my form as breaking down and my hips where rising first (even though the video looks pretty clean).

Barbell Good Mornings:

5 x 10 @ 20KG. Focused on form, pushing the hips back and using proper hip hinge.

DB Alternating Hammer Curls:

5 x 10 @ 10KG each. Minimal rest between sets. If you do these alternating (complete one rep with one arm, then do the next rep with the other arm) and lower the weight to a point where your bicep is still slightly flexed, it will make it all the more harder as the muscle remains active the entire work set by not allowing the elbow to enter full extension.

Hollow Rock Exercise:

Accumulate 1:10min

---------------------

Metabolic Finisher:

Burpee ladder (10, 9, 8, 7.....

Completed in 4 minutes unbrocken.

---------------------------------------------------------------

Meal 1: Proats (1/2 cup oats, 1/2 cup frozen blueberries, 1 scoop protein powder and some water). Zero preparation time.

Meal 2: PWO shake (1 sccop protein powder + l-glutamine)

Meal 3: 1.5 cups natural yoghurt with cinnamon and honey, 1 organic plum, 200g chicken breast, 100g sour dough bread, salad with lettuce and grated black carrot

Meal 4: 400g porterhouse steak, 2 cups mixed veggies

Meal 5: Super shake: 1 cup spinach, 1/2 cup blueberries, 1 cup water, 1 scoop protein powder + l-glutamine

Meal 6: 1/2 cup almonds
 
« Last Edit: February 08, 2013, 04:56:27 am by Ryno2892 »

Mutumbo000

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Re: Ryan's 531 Journal + Other shizz
« Reply #11 on: February 08, 2013, 05:16:14 am »
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That food looks great. Nice work on the diet.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #12 on: February 11, 2013, 09:22:53 am »
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11/02/2012

Front Squats Wave 2

Warmup
1. Foam rolling
-thoracic extensions
-snow angels
2. dual band resisted squat stretch
3. Leg swings
4. Hip band traction
5. Indian clubs for thoracic mobility
6. Deep squat landmine press- terrific for activating the core prior to big lifts, whilst mobilizing the hips
7. TKE's
8. Trigger wheel on neck, traps and forearms

Still experimenting with my warmups, they differ from session to session depending what I am training.

I am always trying out new mobilizations and warm up drills.

--------------

Front Squats

Warmups: 5 @ 38KG, 5 @ 48KG, 3 @ 57KG

Work Sets: 3 @ 67KG, 3 @ 76KG, 3 (+1) @ 86KG

<a href="http://www.youtube.com/watch?v=0JsJ9l9VNIE" target="_blank">http://www.youtube.com/watch?v=0JsJ9l9VNIE</a>

The all out set (the last one) was super tough, I had to push my self to knock out the initial 3 reps and could only force 1 extra one. After reviewing the video, I think on that last set that I dropped down too fast and was going a tad bit too deep. Going to try go a bit slower and get some more tension next time.
Feedback? form critique would be appreciated

Hip Extensions
5 x 10 @ BW

Barbell Curls
5 x 10 @ 20KG

Swiss Ball Pike
5 x 12, strict form

_______________________

Metabolic Finisher

Leg kettlebell Complex

-20 swings @ 16KG (too light!, was swinging that shit around, literally)
-20 tactical lunges @ 16KG
-20 box jumps onto a low box, holding KB at sides. @ 8KG each

x 3 rounds. 1 min rest between rounds

Got the heart rate up and I was breathing a lot heavily than I expected by the end of it.

______________________

Meal 1: Proats: 1 cup rolled oats, 1/2 cup blueberries, 1 scoop protein powder
PWO shake: protein powder 1 scoop + 5g l-glutamine
Meal 2: 200g natural yoghurt with 1 tsp cinnamon and 1 tbsp organic honey
Meal 3: 400g porterhouse steak, 2 cups potatoes, 2 cups mixed veggies, 1 bread roll
Meal 4: 2 organic lamb sausages, 1 bunch brocollini, 3 baby carrots

Ate 2 slices of pizza lying around for no reason rather than extra calories. Not clean but it tasted good I must admit.

I was ridiculously full at this point, and skipped the family dinner (would have been chicken and veggies)

Meal 5: 1.5 tsp metamucil

Didn't eat as much as I planned today, would have liked to fit in some more fruits and some almonds, as I had bought in bulk from the farmers markets over the weekend. Good organic, local produce.

« Last Edit: February 11, 2013, 09:24:32 am by Ryno2892 »

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #13 on: February 12, 2013, 11:22:38 am »
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you're getting plenty deep, which is good. but i think, at the end of the day, you would be better served with a narrower stance and more forward-pointing feet. you'll be able to put more torque into the floor and your knees will be more stable, which will eventually enable you to lift more weight. elevating your heels would also help, have you considered getting proper weight lifting shoes?

also, a shot from the side would help.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

acole14

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Re: Ryan's 531 Journal + Other shizz
« Reply #14 on: February 12, 2013, 10:01:30 pm »
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you're getting plenty deep, which is good. but i think, at the end of the day, you would be better served with a narrower stance and more forward-pointing feet. you'll be able to put more torque into the floor and your knees will be more stable, which will eventually enable you to lift more weight. elevating your heels would also help, have you considered getting proper weight lifting shoes?

also, a shot from the side would help.

I agree with LBSS. I haven't got perfect technique by any means (see my recent log posts), but I reckon you should at least experiment with a more narrow stance a few times and see if that looks/feels more stable. That is a fairly wide stance you have atm. Also, love the food log/pics, good detail.