Author Topic: Ryan's 531 Journal + Other shizz  (Read 12188 times)

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Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #60 on: April 14, 2013, 02:52:49 am »
0
13/04/2013

Glute Ham raise
3 x 8 Orange band

Sumo deadlift
Establish 5RM
60x5
80x5
90x5
100x5
120x5
130x3

Barbell hip thrusts
4x8 @ 40KG

Focus on maintaining posterior pelvic tilt and keeping the core braced

Cable pull throughs
4x8 @ 2 stack on cable row machine

Core/Mid-Section
Turkish get up practice, worked up to 16KG KB





Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #61 on: April 20, 2013, 07:07:31 am »
0
17/04/2013

Squat Day

Warmup
-foam rolling
-bear crawls
-inchworms
-split leg reverse RDL walks
-spider man lunge crawl
-power band lateral hip traction
-dowel rod shoulder dislocates

Glute ham raise
3x8 orange band

Zercher squats
62.5x5
72.5x5
82.5x5

rear leg elevated bulgarian split squats
4x8 per leg @ 15KG each
+10 second isometric on last rep of last set

45 hip extension
4x8 @ 5kg barbell

core/mid-section

turkish get up
3x5 per side @ 12kg KB

Metabolic Finisher
10,9,8,7........ burpee ladder

completed in 4:27

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #62 on: April 22, 2013, 06:47:59 am »
0
20.04.2013

8pm start

Warmup
Power band shoulder traction
Indian clubs
Spider man pushups

Side lying DB external rotations
3x8 3KG

Bench
56x5
65x5
74x5+ got 4 reps, stuck on the 5th...not good

DB Bench
4x8 @ 20KG

Experienced a radiating pain through my left ulna which only exacerbated with pushing and when I put pressure on it (pushups ect).... rubbed on some deep heat and used a strap for the remainder of the session

Band resisted barbell row
orange band + 40KG
4x8

Core/Mid-section
5kg barbell sit up, arms extended overhead
3x10

Did a quick 8 min interval to finish, 30 seconds max effort, followed by 30 seconds slow cycling x 8, with resistance each interval


Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #63 on: April 28, 2013, 03:30:34 am »
0
Clocking 2 sessions in one post, been busy as hell on mid semester break

23.4.2013

Warmup
Bear crawls, 15m
Walking lunge crawl, 20m
Inchworms, 5 forward 5 in reverse
Hip band lateral traction ala Donnie Thompson
2 band deep squat rockers

Neurological Stim.
5x consecutive broad jumps
5 box jumps
5 ball slams
5 power pushups


GHR 3 x 8

Sumo Deadlifts
82x5
94x5
107x5+3

Shins started bleeding profusely during the last set, I had to stop because blood was literally spilling all over the bar and platform

Barbell hip thrusts
4x8@45KG

Form!

Cable pull throughs
4x8 @ 4 plate on cable row assembly

Core/Mid-Section
Dead bug whilst holding dowel rod, with leg lowering, 3x8

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

26.04.2013

DB standing external rotations (vertical to horizontal)
3x8 per side @ 2kg

OHP
40x5
46x5
52x5

DB seated shoulder press
4x8@ 17.5KG

continuous drop sets to failure on last set

I am weakkkk

DB Deltoid complex
1 Round=
>forward raises x12, 8kg per
>lateral raises x 12, 5kg
>rear delt flyes x 12, 4kg

No rest between exercises, 4 rounds in total. 2 mins rest between rounds

Core/Mid-Section

GHD sit up 3 x 10 BW



Going to go do some sprints at the park now


« Last Edit: April 28, 2013, 03:34:53 am by Ryno2892 »

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #64 on: May 10, 2013, 06:03:40 am »
0
30/4/2013
Squat day

Zercher squats
>W2: 67.5x3/77.5x3/87.5x3+2

Rear Leg elevated Bulgarian split squats (DB) 
4x8 per leg @ 17.5KG
15 second negative on last rep

45o Hip Extension
4x8 @ 7.5KG barbell

No core work - stomach became upset at this point

3/5/2013
Bench press day

Side-Lying DB external rotations
3x8 per side

Bench Press
>W2: 61x3/69x3/78x3+1

DB Bench Press
4x8 @ 17.5KG
Band resisted standing barbell row
Did normal rows, as trained at my mates
4x8 @ 60kG

Core/Mid-Section
single arm shoulder press from pushup plank: 3x15-20 per side






Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #65 on: May 10, 2013, 06:12:07 am »
0
5/5/2013

Glute Ham Raise
3x8
Sumo Deadlifts
>W2: 88x3/101x3/113x3+ 5
Barbell Hip Thrusts
4x8 @ 50KG
Cable pull throughs
4x8 @ 4 plate

Core/Mid-Section
W2: swiss ball reverse crunch from pushup position: 3 x 20

Metabolic finisher

Complete as many rounds as possible in 3 minutes of:

1A) 4 chin ups
1B) 4 close grip push ups

Strict form, completed 5 rounds

7/5/2013

DB vertical to horizontal external rotations
3x8 per side
OHP
>W2: 43x3/49x3/55x3+
DB seated shoulder press
4x8 @ 17.5KG (1 arm at a time)
>W2: Rest pause for AMRAP on last set (same load)
Deltoid complex
-Forward raises x12 @ 8Kg
-Lateral raises x12 @ 5KG
-Rear delt cable flyes (one handed) x12 @ 4kg
4 rounds total

Core/Mid-Section
Hollow rock: accumulate 2 minutes (0:45/1:06:1:29:1:45)

Metabolic finisher
Complete 10 reps of each exercise with no rest between, then proceed to do 9 for each on next set, and so on, until 1 rep per exercise remains:

1A) alternating lunge jump
1B) pushups

Completed in 3:44
« Last Edit: May 10, 2013, 06:20:46 am by Ryno2892 »

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #66 on: May 10, 2013, 06:14:47 am »
0
9/5/2013

Conditioning

AMRAP per exercise in 35 seconds, then proceed immediately onto next exercise: 

KB swing, 1 pood
Spider man push ups
Goblet switch lunge
pull ups
sit out
plank (recovery)

Complete 5 rounds as fast as possible


Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #67 on: May 16, 2013, 05:39:32 am »
0
Sunday 12.5.2013

Zercher squats
5@ 72.5KG
3@ 82.5KG
1(+6)@ 92.5KG  :personal-record:

Narrowed my stance slightly

Rear leg elevated bulgarian DB split squats
4x8 @ 20KG
> Only managed 7 reps per leg on last set

Lying barbell tick tocks
3x9 per side. 20kg barbell

Thursday 16.5.2013

Bench press
5@ 65KG
3@ 74KG
1(+2)@ 82KG  :personal-record:

Extra pleased with this, as my old 1RM was 85KG. hello strength gains

DB bench
4x8 @ 20KG
easy  8)

Standing barbell row from racks
4x8 @ 65KG  :personal-record:

Turkish get up
1-1-1 per side

12kg, 16kg, 20kg  :personal-record:

Of note
3 days between sessions this week, increased protein intake, and more conditioning work
Narrowed stance on squats and bench press lead to almost instantaneous improvements

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #68 on: May 20, 2013, 10:51:29 pm »
0
19.05.2013

Sumo Deadlifts
94x5
107x3
120x1 +9  :personal-record:

Barbell supine hip thrusts
4x8 @ 60KG

Short session this one, had a family dinner to attend to.

On other note, I am getting straaooong


Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #69 on: May 21, 2013, 03:18:05 am »
0
21.05.2013

GPP

AMRAP per exercise in 35 seconds, then proceed immediately onto next exercise: 

KB swing, 1.25pood 
Spider man push ups
Goblet switch lunge 1.25pood KB
pull ups (on rings)
sit out
plank (recovery)

Complete 5 rounds as fast as possible

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #70 on: May 26, 2013, 06:27:44 am »
0
24.5.2013

OHP
46x5
52x3
58x1+1  :personal-record:

Seated Barbell OHP Lockout from pins
3x12 @ 35KG

Single arm seated DB shoulder press
3x12 @ 15kg

Practiced kettlebell cleans, snatches, swings to finish.

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

25.5.2013

1 hour conditioning session; hill sprints, bodyweight tabata's


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

26.5.2013

Park workout:

10x2 explosive sternum pullups

10x2 muscle ups on low bar, 2 dips at top each rep + 1 negative
« Last Edit: May 26, 2013, 06:31:45 am by Ryno2892 »

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #71 on: June 03, 2013, 04:13:21 am »
0
Took a week off after finishing the last block, and been super busy with finals coming up. Decided to go in and do a KB only sesh for a change on the last day of semester. 

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

1.06.2013

Double KB clean & press-3x5@ 1 pood each

Single Leg RDL-3x6 per leg @ 1 pood each

KB Row- 3x8 @ 1.25pood

Winmill-3x5 @ 0.5pood

KB Ladder:
10 reps per bell and descending
8,12,16,20,24,28,32

Didn't record the time

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

2.06.2013
10x2 Explosive sternum pullups at the park

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #72 on: June 04, 2013, 07:34:05 am »
0
4.06.2013

Rack Walkouts
1-1-1
Worked up to 170KG

Low Bar Back Squat
3x5 @ 60% 1RM
Easy  8)

TKE Petterson Step Up
3x12 per leg @ 10KG DB per hand
Massive Pump

Turkish Get up
1-1 per side
16kg-20kg

Metabolic Finisher
10min KB Clean & Press long cycle @ 12KG each

Got 60 reps in

10 swings with a 20KG KB each time the bells are put down during the 10min cycle

I let them down 7 times (Made me piss) so 70 swings ASAP

Blitz.

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

Will be establishing Neutral grip B.P 1RM on Friday, and do some conditioning work or whatever I feel like between then

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #73 on: June 06, 2013, 06:12:44 am »
0
100 burpees for time

9:14

My conditioning sucks, but I'm doing something about it

Ryno2892

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Re: Ryan's 531 Journal + Other shizz
« Reply #74 on: June 07, 2013, 05:32:50 am »
0
7.06.2013

Neutral grip bench press
5@60
5@70
3@80
1@90
95 Fail

Lockout incline press to pins (pins set at 12)
12-8-6-4 @ 60/70/80/90

DB Rows
12-8-6-4 @ 20/25/30/35

SUPERSET:
Snatch grip high pull, 5x5@ 60KG
Front squat Hise shrug, 5x5 @ 60kg

Finished with 7 prowler sprints (35m) 60kg loaded