Author Topic: Ryan's 531 Journal + Other shizz  (Read 12159 times)

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Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #15 on: February 13, 2013, 09:18:00 am »
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Hi All,

I agree my stance is too wide and my toes are pointed slightly too much outwards. Probably some negative transfer going on, as prior to this cycle I was low bar box squatting, pretty much PL style (the goal then was to strengthen the p-chain, specifically hamstrings, to make up for the year I'd spent doing crossfit  :lololol:)

I'll drill it in my warmups and before the next session  :ibsquatting:

I'll get a side on view for the next video as well, I'm probably getting a bit of buttwink. I add foods in because I find diet super crucial (duhh), and also the pics are usually a re post from my wordpress blog. Thanks for the feedback all. 


Onto today's session:

Warmup

1. Foam rolling

2. Shoulder power band traction

3. 2 band deep squat rockers. I like doing these even on bench day because it feels excellent and ‘loosens’ up my hips a lot.

4. indian clubs for thoracic and shoulder mobility

5. Deep squat landmine press. I threw this in because correctly doing it creates a lot of tension throughout the body and gets it working as one.

It primes the body prior to benching, getting the prime movers to work in cohesion.

If the core is not braced and the heels are not firmly fixed and pushing through the ground, you will not be able to generate the power to push the barbell upwards. In addition you will probably topple over. The same principles apply to proper benching, as you are trying to create as much tension as possible and use the entire body to force the weight up.

Just my broscience, I have no real evidence to support that hypothesis, your opinions on it would be great. But I find it definitely did help with benching.

6. Trigger wheel for neck, traps and forearms.

—————

Bench Press

Warmup: 5 @ 31KG, 5 @ 38KG, 3 @ 46KG

Work Sets: 3 @ 54KG, 3 @ 61KG, 3(+4) @ 69KG

Benching was excellent today, hit a PR on the all out set and I felt super tight the entire time. I felt like I had just done an all out set of squats after the final set, my whole body was reeling afterwards. Unfortunatley no one else was at the gym at the time so I couldn't get a spot let alone a lift off, but those last 2 reps where a war, I felt like I was going to burst. I was probably turning purple under the bar.

T-Bar Row

5 x 10 @ 27KG

Much better than last time, I was moving the weight a lot easier and didn’t fatigue as fast.

1 Arm Kettlebell Row

5 x 10 @ 20KG KB

Decided to switch these in instead of the landmine rows. Got more compression, a better squeeze and a more natural movement.

Kneeling Kettlebell Press from lunge position

5 x 12 @ 8KG per KB

Finished with a nice pump on the shoulders and left the hips mobile and core solid.

 

It was a scorching 41 degrees today and I was destroyed by the end of the session. I decided not to do a met con (a planned 3km rowing time trial). The air con at the gym barely works and it was hitting the peak of midday by then and I had work later so I ditched it. Was super tired after the session.

—————

Pre training, Super Shake: 1.5 cups water, 1 cup rolled oats, 1 scoop pp, 1 cup baby spinach+ 5g l-glutamine

PWO shake: 3 scoops nutrabolics mass fusion + 5g l-glutamine w/ water

This chocolate flavor tastes delicious and it packs a tonne of calories. A bag was at the gym so I decided to try some.



M2: 1 bread roll, 1 chicken fillet, 1/2 organic mango, 1 medium red apple

I was full to the brim at this point. I’ve been eating too much breads lately PWO, and it’s led to a bit of fat gain and bloating. I think I will stick to just the mass fusion or opt for pasta as my starchy carb source PWO instead, less gunk and crap.

M3: 400g organic chicken breast, 1.5 cups mixed veggies

M4: 1/2 cup white rice, 285g tuna

M5: 1 cup almonds, 1.5 tsp metamucil

M6: 1/2 cup almonds, vitamin c drink

M7: Pre bed meal, Supershake 2: 1 scoop pp, 1.5 cups water, 1 cup spinach, 1/2 cup blueberries

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #16 on: February 13, 2013, 09:36:28 am »
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two things:

1. love the idea of deep squat landmine press as part of the warm up. will try tonight.
2. what is trigger wheel?
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 #17 on: February 13, 2013, 06:12:50 pm »
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two things:

1. love the idea of deep squat landmine press as part of the warm up. will try tonight.
2. what is trigger wheel?



They're pretty good, one gym near my house has one. I'm thinking of getting one to use at my desk during the day because there's spots on the body (deep glutes, traps etc.) you can work that the foam roller just can't touch.

Raptor

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Re: Ryan's 531 Journal + Other shizz
« Reply #18 on: February 13, 2013, 06:46:44 pm »
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Looks sexy.

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #19 on: February 14, 2013, 08:22:12 am »
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The trigger is wheel is handy, but you can get the same quality of work done using golf/lacrosse balls, it's just more cumbersome to do. Especially if your at work/ uni, I'd much rather that than rub up and down against a wall using a golf ball.


Today's session: Active recovery/Light conditioning

My old boxing coach came down for the session with me so we opted to do a partnered workout........ very fitting for valentines day..

We did some gnarly intervals  :strong: 

Alternating, 5 mins of:
A1) Athlete A carries 60KG slosh ball 60m 
A2) Athlete B performs sledgehammer strikes on tire until Athlete A completes the distance

Then, 6 minutes alternating work consisting of:
A1) Athlete A performs 5 tire flips with 4 hops in and out of tire after each flip
A2) Athlete B does farmers walks up and down 30m strip until Athlete A has done all 5 flips

Lastly,
C1) Athlete A rows 1KM for time
C2) Athlete B cycles for max distance whilst athlete A rows

Felt great after the session, definitely boosted my energy levels for the day.

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

Breakfeast/pre training:
1.5tsp metamucil
Super shake: 1.5 cups water, 1/2 cup rolled oats, 1 scoop protein powder, 1/2 cup blueberries, 1 cup baby spinach, 5g l-glutamine

PWO:
3 scoops nutrabolics mass fusion w/ water

Meal 3:
250g organic chicken breast, broccolini, baby carrots, 1/2 cup corn bread tortillas

Meal 4: 190g tuna in olive oil, 1 cup mixed veggies with dark soy sauce 

Meal 5: 200g lamb mince burgers with rosemary and mint, broccoli

Meal 6: 1 cup almonds, vitamin C drink


Coming towards the end of the day I feel as if my sodium intake was a bit higher than average (corn bread tortillas, canned tuna), I feel quiet pumped as well. Although I am not tracking it so I can't know for sure, just paying attention to how I feel intrinsically. May have gone slightly over what I'd like in terms of carb intake for today as well.

Deadlifts tomorrow, I will try to get footage from both the front and side on for analysis.

Also my blog is under going some major changes now for those of you who are following it, but it should be back up and running by tomorrow evening.

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #20 on: February 15, 2013, 05:03:44 am »
0
15/02/2012

Deadlifts, Wave 2

Warmup

1. Foam rolling
-thoracic extensions
-snow angels

2. Indian clubs for shoulder and thoracic mobility

I thought I'd keep my warmup short today and see how I'd go going straight into my deadlifts without doing a lot of the other drills I normally do. Honestly I felt much better, more energized and I was pulling much better.

Deadlifts

Warmup: 5 @ 67KG, 5 @ 83KG, 3 @ 100KG
Work Sets: 3 @ 117KG, 3 @ 133KG, 3 (+2) @ 150KG

Threw on the belt today. Was pulling strong and I felt my form was solid throughout. The only thing I need to focus on now is the mental battle, to fight through the pain and pump out more reps on the all out set. As you can see in the video below, no real issues with technique in that all out set. I'm certain you guys would agree I probably had another 2 clean reps I could have grinded out.

I think my lock out is getting stronger and I'm pulling more explosively, but I'm still not actively using my lats to pull the bar up hard against my thighs.   

<a href="http://www.youtube.com/watch?v=JDN2bPEp_eM" target="_blank">http://www.youtube.com/watch?v=JDN2bPEp_eM</a>

barbell good mornings

5 x 10 @ 25KG

I increased the weight to 30KG for the last 2 sets, 25 was way too easy. I like to perform these explosively, in order to have a positive carryover onto more squats and deadlifts. I haven't been properly taught how to do this exercise, but I prefer a high bar than low bar placement, as I find the bar keeps slipping downwards when in LB. Probably a mobility issue than anything.

DB Hammer curls

5 x 10 @ 12.5KG per db

Little rest between sets, good pump and a struggle on the last 2 sets.

Hollow Rock static

Had to break it up into 3 bouts to accumulate 1:30 in the hollow rock position. Abdominal cramping ensured afterwards. I am considering doing these in intervals.

-----------

Met Con:

10 x Med ball high wall slams @ 7KG
10 x cross over ball slam walking lunges, with a 12KG dead ball (great for torso and rotary strength, these where harder than expected to stay tall through the movement)
Farmers walks for 15m with 35KG per hand
15 box jumps onto medium plyo box (not sure the height, there the red and black ones on sale at elitefts)
10 slosh ball ground to shoulder @ 60KG. These where the hardest, had to break them up. Some of the water kept leaking and I was covered in mud all over by the end
50 single skips

x 3 rounds. 1 min rest between rounds.

Fairly light met con, more strength based, but the midday heat made it grueling. This was actually a finisher I had written up for a client of mine, I thought I'd try it out for myself first though.

-----------

Pre training meal/breakfeast:
1.5 tsp metamucil
Super shake; 1.5 cups water, 1 cup rolled oats, 1 scoop protein powder, 1/2 cup blueberries, 1 cup baby spinach, 5g l-glutamine

PWO shake: 3 scoops nutrabolics mass fusion with water + 5 g l-glutamine

Meal 3: 250g organic chicken breast, 3/4 cup rice

Meal 4: 200g organic beef rump steak, baby carrots, brocoloni (about 1.5 cups of each)

The last 3 meals will probably be fish and veggies for dinner, some almonds, and then a super shake before bed.
« Last Edit: February 15, 2013, 05:24:19 am by Ryno2892 »

Raptor

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Re: Ryan's 531 Journal + Other shizz
« Reply #21 on: February 15, 2013, 07:36:30 am »
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The deadlifts look pretty good. One thing you can experiment is your feet stance and your grip width.

I have a terrible deadlift form when I have a normal stance and a normal width, because I have long arms and I can afford to get sloppy and have a very high hip position and make the exercise pretty much a spinal erector thing.

If I widen my stance and I widen my grip I'm forced into getting lower and my form improves quite a bit.

But in your case... they actually look decent enough as it is.

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #22 on: February 15, 2013, 11:08:37 am »
+1
you're shooting your hips. you set up well but then the lift happens in two parts: hips come up first and back angle drops and then straightens. the movement should be smooth and hips and chest should come up together. like the in this video (ignore what he's talking about, just watch the dude with the bar).

<a href="http://www.youtube.com/watch?v=Sno_nMXuiL4" target="_blank">http://www.youtube.com/watch?v=Sno_nMXuiL4</a>

also, don't take offense at the title of the video. your dead lifts aren't ugly, they could just be better.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #23 on: February 15, 2013, 11:55:33 pm »
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you're shooting your hips. you set up well but then the lift happens in two parts: hips come up first and back angle drops and then straightens. the movement should be smooth and hips and chest should come up together. like the in this video (ignore what he's talking about, just watch the dude with the bar).

<a href="http://www.youtube.com/watch?v=Sno_nMXuiL4" target="_blank">http://www.youtube.com/watch?v=Sno_nMXuiL4</a>

also, don't take offense at the title of the video. your dead lifts aren't ugly, they could just be better.

Thanks for the feedback,

I didn't notice it initially but after comparing it to footage of my warmup sets I can see it now.

Aiming to to pull backwards as they say would help with this do you think?

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #24 on: February 19, 2013, 08:21:12 am »
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19/02/2012

Wave 3

Warmup
1. Foam rolling
-thoracic extensions
-snow angels
2. 2 band deep squat rockers
3. TKE's
4. Deep squat landmine press

Shortened the warmup today, spent some time before sets visualizing the lift.

Front Squats
Warmup: 5 @ 37KG, 5 @ 48KG, 3 @ 57KG
Work Sets: 5 @ 72KG, 3 @ 81KG, 4 @ 91KG

 :personal-record: :ibsquatting: :personal-record: :ibsquatting: :personal-record:

<a href="http://www.youtube.com/watch?v=b1JiQGPKPek" target="_blank">http://www.youtube.com/watch?v=b1JiQGPKPek</a>

Narrowed my stance as advised, pointed my toes more forward and felt the surrrge babyy

Was pretty happy with that. Sunk into the hole too fast on that last rep though. Form critique would once again be appreciated :)

Hip Extension
5 x 10, Orange Band. Threw on the orange band for some extra resistance. Felt a slight tweek in my lower back after the first set, but it disappeared after a few minutes. glutes will be sore tomorrow...

Barbell curls

5 x 10 @ 25KG

Pike on swiss ball
The swiss ball at the gym is deflating so it was a bit lower, kinda screwed up my positioning...

--------

Met Con

60m double kettlebell rack carry @ 20KG per hand
10 KB swings @ 20KG

5 rounds. 1 minute rest between rounds.

10 burpees as a penalty for every time the KB are put down.

Rack carry's are a ball buster

--------

Pre Training/Breakfeast: Supershake: 1.5 cups water, 1 cup rolled oats, 1 scoop pp, 1/2 cup blueberries, 1 cup baby spinach, 5 g l-glutamine

PWO shake: 1 scoop pp, 5g l-glutamine

Meal 3: 1 cup pasta, 200g chicken kebabs, 1.5 cups mixed veggies

Meal 4: 1.5 cups mixed veggies, 100g turkey mince

Meal 5: 150g tuna cooked with onions and chilli, 1.5 cups mixed veggies

Meal 6: super shake (no oats), 1/3 cup almonds, 100g casa yoghurt (4g carbs per serving  8)

Meal 7: 1/3 cup almonds, vitamin c drink


Epsom salt bath and then a cold shower before bed I think.......... aaaand I'm out


Raptor

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Re: Ryan's 531 Journal + Other shizz
« Reply #25 on: February 19, 2013, 08:29:25 am »
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They played Ms. Jackson yesterday in my gym too :P

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #26 on: February 19, 2013, 10:08:48 am »
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i haven't DL'd seriously in a long time but the cue that worked for me was "chest up, lead with the chest." ymmv.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #27 on: February 21, 2013, 07:18:43 am »
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21/02/2012

Bench Press Wave 3

Warmup
Foam rolling
Indian clubs
Power bands

Bench

Warmups: 5 @ 31KG, 5 @ 38KG, 3 @ 46KG
Work Sets: 5 @ 57KG, 3 @ 65KG, 1 (+4) @ 73KG

My bench is slowly going up, which is good, because my bench sucks. I was satisfied with the 5 reps I managed with 73 on the all out set. Slowly, but surely, I am getting stronger and making up for my lagging upper body and measly pushing strength.


Attacked all the accessory stuff today with a vengeance, as I'll be changing my cycle soon.

T-Bar Rows
5 x 10 @ 50KG

Slammed through this one, completely torched the upper back. Expecting severe DOM's tomorrow
I found out today that the weight of the assembly without weight is 19KG :/ At least now I can stop beating myself up over my loading on this one...

Kettlebell Rows

5 x 10 @ 24KG each

Press lying on floor

5 x 12 @ 12.5KG

I forgot the technical name for these, I'm sure someone will jog my memory..... Went super light with little rest between sets



Finished with a 2km row for time..... 11:21 seconds, paced myself.... my rowing technique admittedly sucks.... Was pretty fatigued by the end of the session. Training on hot days (38 degrees) with a gym that has no working air con really takes it outtttt 

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

Pre training/breakfeast: super shake: 1 scoop combat powder, 5g l-glutamine, 1.5 cups water, 1 cup spinach, 1/2 cup blueberries + 1 cup oats

PWO: 1 scoop combat powder + 5g l-glutamine

Meal 2: 200g chicken tenderloins, 200g sweet potato, 2 cups mixed veggies

Meal 3: 200g kangaroo burgers and one cup cooked spinach.... these.are.mint

Meal 4: Probably salad and salmon, or, another supershake. I usually make my salads with a bunch of cos lettuce, black olives, grated carrot and grated cucumber, then season with some olive oil. 

Meal 6: Almonds

Meal 7: I am thinking of dropping to 5-6 meals a day, as I am already getting fairly enough meat and veggies in (bulk of my calories), and, around the PWO period. I've been super bloated lately, and not carbed up either as I carb cycle and it's not the same 'fuller' look when I normally carb up. Beginning to develop a bit of a pouch in the lower abdomen and feeling more full than to my liking... especially around bedtime and the next morning, my bowels don't feel cleansed and empty like they usually do, and I don't have the same hunger pans. Will have to re track my macros and total daily caloric intake, as I don't respond too well even to 'slight' bulk.....

Review, renew, pursue




LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #28 on: February 21, 2013, 09:14:11 am »
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the technical name for that exercise you describe as "press lying on floor" is... floor press.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #29 on: February 21, 2013, 12:06:05 pm »
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the technical name for that exercise you describe as "press lying on floor" is... floor press.

Nah man not the floor press...... your basically performing a barbell overhead press with your butt on the floor and legs straight ahead, back unsupported. It's for core stability..... it's got a unusual name, I can't remember it.....