Author Topic: Ryan's 531 Journal + Other shizz  (Read 12111 times)

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LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #30 on: February 21, 2013, 03:03:56 pm »
0
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.....

oh. that sounds overly complicated.
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 #31 on: February 22, 2013, 12:26:22 am »
0
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.....

oh. that sounds overly complicated.

It's this with a barbell

<a href="http://www.youtube.com/watch?v=F4JNKO37uw4" target="_blank">http://www.youtube.com/watch?v=F4JNKO37uw4</a>

My search for it's strengthgeek name will continue nonetheless....

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #32 on: February 24, 2013, 09:29:58 am »
0
23/02.2012

Late night session, started at 7pm and went till about 8:45pm, a very nice change to train at night again.


Warmup
Just foam rolling tonight, and some thoracic mobility drills (quadruped extensions, t-spine mobs on roller)

Deadlifts

Warmups: 5 @ 67, 5 @ 83, 3 @ 100
Work Sets: 5 @ 125, 3 @ 142, 1 @ 158

KB Swings

I want to improve on these, so any feedback on my form and what I could be doing better would be appreciated. This Irish dude last night (who said KB was a sport over there) told me to hit the bell on my ass when I drop it back.

5 x 10 @ 28KG

Seated DB Hammer Curls

5 x 10 @ 15KG each

More curls for girls, approved by Wendler of course.

Hollow Rock Isometric

Accumulate 2 minutes. Abdominals started cramping. Such a boss exercise


Finisher

I did the 20 rep squats adarqui MEBM as a finisher, with front squats. I've been front squatting a lot lately so I thought I'd do it instead of back squats, but I found my form crapping out by the 12 rep. I read somewhere It's best to keep front squats within the 5-8 rep range as it taxes the upper back muscles so much.
Needless to say, I only made 15 reps before racking the weight because the pressure of the bar on my wrists was excruciating and I was struggling to keep my chest up. I then forced myself to knock out the last 5.

I wouldn't have let myself leave the gym until I had done all 20 reps, somehow, some way. 

After that set of 15 I had a new found respect for 60KG front squats, roughly 60% of my 1RM. Obviously too heavy, but mistakes are made.


-------

Diet n Shit

Diet wasn't the greatest yesterday, neither has it been over the last couple days. I'll have to renew my approach and generate some strategies for when I return to my 8-10 hour days at uni beginning tomorrow.

Meal 1: Super shake (no oats) protein, spinach, blueberries, l-glutamine and water

Meal 2: Fish n Chips at a pub. They actually served this with a generous amount of side salad. The original plan was to catch something decent (pink snapper) and some crabs, but after that failed attempt I decided just to grab a pub meal while I was out in the area.

Meal 3: Some leftover sweet potato and chicken tenderloins

Pre Workout




I'm not big on pre workouts, hadn't touched a single one for over a year up until now.
In an attempt to make up for missing scheduled sessions, my coach gave me a sample of this new stuff called Neuroschock when I went to re stock up on discounted proteinz. It's got no caffeine in it but a shitload of other ingredients that I've never heard of before. I do remember reading it had rhodiola rosea (spellings probably wrong) which I've read about on less than credible sources (the anabolic minds iphone app)...... It's meant to improve recovery ect

I did get jittery, felt some tingling and the alertness really came on about 20mins in. Gladly there was no crash. Anyway I didn't experience a massive energy kick at first, it was actually quiet sustained. After completing the session I still felt I hadn't spent all my energy and I didn't feel like going home yet, so I drove down to the athletics track about 2 mins away and did some interval sprints. It was a saturday night so it was great at the track, super chill and this floodlights where still on. Now sprinting on this stuff was something else, I felt like a video game, the ground looked like it was a vacuum being sucked towards me and things around me become blurry. Pretty gnaly feeling, and boy did it feel good.

Even after this I was still reeling, and I wanted to get more out of my last saturday night before returning to uni. Just to my luck a new friend of mine (with benefits) wasn't up to much herself so we caught up at her house and watched django unchained before proceeding onto other things......... Once business was done and her parents got home I decided to leave, and it was about 11pm then. I got home showered, ate, and went to sleep around 1am, and I had some crazy lucid dreams... Woke up fresh as  a daisy


Ok so a super long and dramatized post that I don't expect you to read all of, but I've tried to add some eye candy to it, and I'll finish with a tip.
Original credit goes to ben Brunno.
Mix and match your protein flavors. Right now I have three flavors of combat powder: banana creme, cookies and creme and chocolate milk. I mixed the choc milk with banana creme in ice cold water last night and it tasted fucking fantastic.

Just a simple suggestion for you getting tired of chugging the same shake after your workouts.



The Gooooodz

Also I will be switching to the undulating 2 day split for 531, and aim to get 3 days of hard conditioning in on non lifting days around uni/work ect..... So will let you all know how this little project goes with diet and all over the next 15 weeks.

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #33 on: February 25, 2013, 09:51:08 am »
0
25/02/2015

Front Squats, Wave 4- Deload

Got to the gym super late (8:30pm) after finishing uni at 6pm, then having a meal and a half hour nap to recharge my batteries.

I didn't follow the prescribed worksets, just went through the motions whilst gradually increasing the weights to a set of 5 with 60KG.

F.Squats
5 @ 20KG Bar
5 @ 40KG
5 @ 50KG
5 @ 60KG

Energy levels felt pretty low tonight.

I threw the GHD's and hip extension out the window and decided to do some old fashioned ballbusting walking lunges, 12 reps per leg, super slow and strict. I used a moderate weight (17.5KG per hand) for myself which is what I'd consider heavy for higher rep ranges. I allow a lot of variance and am rather lenient when it comes to accessory work. I think it's more important to stay fresh mentality and keep mixing it up, with the exception of target areas (super weak and lagging bodyparts, imbalances ect). 

Then onto.....

Barbell reverse curls
3 x 12 @ 12.5KG
Minimal rest between sets (30 seconds), thumbs on top of bar.

Dragonflag negatives
3 x 5
super slow and concentrated

Finished with a 1KM row, not timed.

Diet

9am: 1/2 Mega shake

12:30pm: 2 large sushi rolls

5:30pm: 4 chicken breasts, 4 slices of bread, lettuce and tomato

7:30pm: 1/2 Mega shake

PWO (9:30pm): 1 scoop banana creme combat powder + 5g l-glutamine with water, 3 fish oil tablets, 2 tabs magnesium 

10:45pm: 6 weetbix biscuits, 300ml milk, 1 scoop choc milk combat powder, 3 tabs fish oi



1 mega shake = 3 scoops combat powder, 3 cups ice cold water, 5 g l-glutamine, 2 cups spinach, 1 cup blueberries

Considering I consume this upon waking and pre workout, I will also add 1 cup of rolled oats to it as well for extra calories and CHO on lifting days.


Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #34 on: February 27, 2013, 09:45:02 am »
0
27/2/2012

Got to the gym super late once again, a nice 8:30pm just as it was dying down and the meatheads where leaving.

Bench Press Deload Week

5 @ 31KG, 5 @ 38KG, 5 @ 46KG

I didn't follow those exact numbers, it was more like 30, 40, 50

Face Pulls

2 x 10

T-Bar Rows (on torsonator, not bench supported)

3 x 10 @ 60KG

Final set drop set to failure, knocked out 20 reps


Finisher

Weighted Sled Finisher:

1. Load sled up to top
2. Drag 60m. Turn around
3. Pull 60m, back to start. 
4. unload one plate.
5. Repeat until all plates are off

I didn't time this, but depending on how hard you go and how much you load the sled up, this can be a good 10-15minute finisher. I had 70KG on in the form of 2 20's and 2 15's

You can also do this with a prowler.


Food Log

9am: 1/2 Mega shake

2:30pm: 2 large bread rolls (350g total) with salmon (200g) and 1 grated carrot and 1 grated cucumber filling.

6:30pm: 3 homemade pastries filled with tuna and spinach, not sure of the macros or calories, but it filled me up before training.

PWO shake @ 9:30pm (25g protein, 5g l-glutamine, in water)

10:30pm: pasta with turkey mince and black carrot grated.


Not the best, but it provided me with the energy to go hard tonight and throughout the day.

As you can see carrots have been a thing today

I need to start eating more fruits.....

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #35 on: February 27, 2013, 09:47:56 am »
0
27/2/2012

Got to the gym super late once again, a nice 8:30pm just as it was dying down and the meatheads where leaving.

Bench Press Deload Week

5 @ 31KG, 5 @ 38KG, 5 @ 46KG

I didn't follow those exact numbers, it was more like 30, 40, 50

Face Pulls

2 x 10

T-Bar Rows (on torsonator, not bench supported)

3 x 10 @ 60KG

Final set drop set to failure, knocked out 20 reps


Finisher

Weighted Sled Finisher:

1. Load sled up to top
2. Drag 60m. Turn around
3. Pull 60m, back to start. 
4. unload one plate.
5. Repeat until all plates are off

I didn't time this, but depending on how hard you go and how much you load the sled up, this can be a good 10-15minute finisher. I had 70KG on in the form of 2 20's and 2 15's

You can also do this with a prowler.


Food Log

9am: 1/2 Mega shake

2:30pm: 2 large bread rolls (350g total) with salmon (200g) and 1 grated carrot and 1 grated cucumber filling.

6:30pm: 3 homemade pastries filled with tuna and spinach, not sure of the macros or calories, but it filled me up before training.

PWO shake @ 9:30pm (25g protein, 5g l-glutamine, in water)

10:30pm: pasta with turkey mince and black carrot grated.


Not the best, but it provided me with the energy to go hard tonight and throughout the day.

As you can see carrots have been a thing today

I need to start eating more fruits.....

EDIT: just saw two banana's in the pantry. Will eat before bed, maximize that sleep effect.....

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #36 on: March 01, 2013, 01:28:06 pm »
0
1/3/2012

Deadlifts deload

Today I jumped in with the competition crew to see how they get down on their deadlift day, and it was a killer session. Had the privilege of training with the state record holder and his team, who is nothing but balls to the wall intensity on every rep, every lift.

Rack Pulls

We just kept increasing the weight basically until a rep out. 6 of us just cycling through taking turns on the exercises and providing motivation to each other to get through.

I Finished with a 290KG lock out

Went raw, I could probably say that I would have hit 300 with a belt and straps, but I'm happy with that.

I'll get the pics and footage up ASAP, just waiting for the big boss to upload onto youtube/facebook.

Coach ended up getting 8 plates a side (340KG), I think his bodyweight his around 80KG. Absolute unit.

Wide gripe deadlifts

12 @ 60KG, 10 @ 80KG, 12 @ 90KG

Grip just outside the knurling, focus on limiting upper body movement and pushing the knees back and keeping the scapular depressed and retracted throughout.

GHR

3 x 8

I suck at these, used the purple band for assistance and then the orange power band on the last two sets.

A slow and steady battle for hamstring strength will be a priority over the next few years.

Reverse hyperextensions

3 x 9 @ 80KG

Another new exercise to me, felt super funky.

I'm just starting to hit the iceberg on the many ways your can beef up hip extension and the posterior chain. Also learning just how weak my glutes/hamstrings are.

This exercises has a nasty side effect of jamming your balls up against the padding throughout the set, making it every more discomforting.

Leg Extension

3 x 12 (last rep 3 second hold) @ 70KG

Torched these, I couldn't stand up for about 3 minutes afterwards as my quads were on fire.



I am cramping randomly now, especially from standing up and sitting down, and muscle twitches/spasms are rampant. feelsgoodman.

It's amazing the psychological effect of training in a group can have on breaking your perceived mental barriers. No way I could have committed to this same session by myself with the same integrity and intensity that I gave tonight. 

Also, my respect for the dedication, focus and sheer grit powerlifters approach their training with has skyrocketted.

Even more motivated to get under way on the next cycle to get stronger and beastly.
 

I am wrecked now, and need sleep (even with pre workout, C4, will add the bigger details on diet tomorrow) when I edit, and put up the footage ASAP.

Basically, I am not restricting myself and eating as much as I want to provide me the energy to hit my sessions all out. I am not eating crap, but definitely not shying on CHO like I used to, and I'm not fretting over eating out as much while I'm out and about (uni, work ect).

No fretting over meal timing, macro nutrient combinations (carbs and protein, protein and fats ect), meal frequncy, size, calorie counting, protein couting, and not being guilty on including more starchy carbs........ Just eating to support my training and lifestyle so I don't end up like a zombie, mentally and physically trying to maintain a super clean and regimented, perfectly carb cycled meal plan.

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #37 on: March 01, 2013, 03:21:07 pm »
+1
if you have vid of 340kg dl at 80kg bw, do not post here. post in the beast thread where it belongs. that's fucking insane.

EDIT: 340kg at 80kg bw would approach ed coan's all-time 181lb raw drug-free world record (766 vs. 748). is this coach a world-class power lifter, as in, medaling at worlds on the regular? or is he perhaps a bit bigger than 80kg?
« Last Edit: March 01, 2013, 03:25:04 pm by LBSS »
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 #38 on: March 01, 2013, 10:45:19 pm »
0
if you have vid of 340kg dl at 80kg bw, do not post here. post in the beast thread where it belongs. that's fucking insane.

EDIT: 340kg at 80kg bw would approach ed coan's all-time 181lb raw drug-free world record (766 vs. 748). is this coach a world-class power lifter, as in, medaling at worlds on the regular? or is he perhaps a bit bigger than 80kg?

No, Rack pulls not deadlifts man haha

Coach makes nationals, not sure if his competed on the world stage though. There's a few guys down at the center that have and do though.

<a href="http://www.youtube.com/watch?v=bKYyWs3u5Os" target="_blank">http://www.youtube.com/watch?v=bKYyWs3u5Os</a>

If you fast forward to 4:34 coach is pulling 8 plates off the rack.... and that's me standing in the background just to verify.... my lifts arn't in the vid though.

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #39 on: March 03, 2013, 10:52:04 pm »
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lol that's what i get for not reading the post properly. although i swear i re-read a few times before and still thought you were talking about DL... whatever. still a lot of weight.
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 #40 on: March 05, 2013, 08:15:40 am »
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5/3/2012

Warmup
Foam Rolling
Power Band Shoulder Traction

Bench press
5 @ 33
5 @ 38
3 @ 45

5 @ 53
5 @ 61
6 @ 70

Face Pulls
5 x 10 @ 25KG

Lat Pulldowns
5 x 10 @ 10 plate

(I'm not sure how much eat plate weighs, their just numbered)

Reverse Curls

3 x 12 @ 15KG
+ Drop sets
Max Reps @ 12.5KG
Max Reps @ 10KG

Band Resisted Reverse Crunch

It's hard to describe these without a video demonstration.
Basically, you wrap two bands around your ankles with the other ends strapped securely onto a pole/structure at about knee level. 
Then you just do reverse crunch as per normal 

3 x 12

Sore hip flexors -_-

----------

No metabolic finisher today, as I will be including three days of hard conditioning on my 'off day' starting from tomorrow.

Funny thing today. Soaked in a solid 3 cups of epsom salts dissolved in a hot bath about an hour after training. Fell asleep in the bath.
Hit a cold shower and was ready hit the books again.


Food Log

Meal 1: 1 cup oats + 1 scoop banana creme flavor combat powder
Meal 2: PWO Shake, 1 scoop choc milk flavor combat powder, 5g l-glutamine in water
Meal 3: 2 cups noodles, 200g turkey mince, spinach, corn, 1 large orange
Meal 4: 1 cup noodles, 1 shake (1 scoop choc, 1 scoop banana creme, 5g l-glutamine)
Meal 5: 2 crumbed chicken breast, 100g pasta, 1 cup spinach, 1 whole tomato sliced
Meal 6: I will probably have some eggs now with whatever veggies are in the fridge

> Fish Oil has been increased to 10 tablets a day
> Magnesium increased to 2 tablets per day

Short term aims (Things to focus on day by day):
> Increase protein intake
> Eat more fruits and veggies
> Laissez faire approach to carb cycling


Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #41 on: March 06, 2013, 09:06:55 am »
0
6/03/2013
Wednesday PM

Light Met Con

@ 7:30pm

'Chipper' (crossfit lingo, sounds cute)

Complete, one after another, as fast as possible with good form:

10 strict chin ups
20m bear crawl
20 burpees
3 pistol squats (per leg)
50 double unders 15 squat jumps
20 plank get ups

Rest 2 minutes, then repeat in reverse order (starting from the plank get ups and going back).

and before any of you start asking, NO I DO NOT DO CROSSFIT

I was bored and needed to get some conditioning/light recovery in, so I threw this little crossfit inspired workout together on the bus home from uni......

When I got to the park I realized I didn't bring my skipping rope, so I opted for squat jumps

I was probably struggling the most at the pistol squats, got stuck in the hole a few times...


Food Log

Meal 1: 1 scoop choc milk combat powder with 1/2 cup oats

Meal 2: quiche/omelette concoction: 8 eggs, 200g grated sweet potato, 2 cups spinach, 1 small tomato 

Meal 3: 1 cup rice with 250g turkey mince

(Workout)

Meal 4: 1 scoop choc milk combat powder+ 1 scoop banana creme with water, and 2 cups mango juice

Meal 5: Salad and salmon for dinner I think

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

Wrote the workout on my (skinny) forearm because I didn't have a partner around



This is how I tracked the 'important' stuff when I worked night shifts.



Iphone philosophy...

« Last Edit: March 06, 2013, 09:13:13 am by Ryno2892 »

LBSS

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Re: Ryan's 531 Journal + Other shizz
« Reply #42 on: March 06, 2013, 01:00:22 pm »
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no wories, bro, crossfit didn't invent circuit training. they just fetishized it.
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 #43 on: March 08, 2013, 08:57:26 am »
0
Walked the dog to the oval

4 x 100m sprints

jogged back home

Day 14 of eat whatever I want (within reason)
....

On a more serious note, I will be returning to the GPP circuits run at the gym on saturday mornings for the fighters and athletes. 


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Re: Ryan's 531 Journal + Other shizz
« Reply #44 on: March 09, 2013, 10:25:48 am »
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9/3/2013

Warmup

Foam Rolling
2 Band deep squat rockers
Deep squat landmine press

Low Bar Box Squats

5 @ 47
5 @ 55
3 @ 64

5 @ 76
5 @ 88
6 @ 99


Focusing a lot on technique today, so didn't over do it on the final set.

Switched back to low bar, classic PL style wide stance


Leg Extension Single leg negatives

5 x 10 @ 40KG

I did each leg at a time, so all 5 sets with one leg, before proceeding to the other

These destroyed my quads!

Stiff Leg Deadlift

5 x 10 @ 60Kg

Focusing on form and activating hamstrings

Concentric cable resisted sit up

Was messing around with these.

Basically you set up at a seated cable row machine, pull the cable up with the rope attachment to your heard, and then do sit ups.

DB resisted swiss ball sit up

3 x 12 @ 20KG


Food Log

Meal 1: 2 cups noodles, 100g tuna, mixed veggies

Meal 2: 3 turkey breasts, 1 cup noodles, lettuce bowl, 95g yoghurt

Meal 3: 2 scoops myofusion probiotic (strawberry flavor at the gym, tastes like cough syrup  :ffffffuuuuuu:

Meal 4: 1 turkey breast, 300g homemade shepherds pie (carrots, peas and potatoes, beef)

Meal 5: 1 slice of bread with cheese, 2 scoops combat powder with water & l-glutamine


Pretty random eating today, ate what was available.