Ryan Benson's training log

Hi Guys. My name is Ryan Benson, I’ve been working with Jordan since 2014. I’m always trying to get stronger. I just love this shit. Currently, I’m a director of personal training for a personal training company located in Saint Louie, MO.

Quick Stats:

28 year old male.
Hyooge Bro.
Whiskey Ignoramus (working towards knowledgeable).
Strength Coach.
Sport Enthusiast.

Curent bodyweight: 216.0
Squat best: 427 (at 242 pounds)
Bench press best: 327 (at 247 pounds)
Deadlift best: 461
Press best: 210 (at 235 pounds)
Power Clean best: 255

Completed on 9/21/2017

Comp deadlifts: 280x6@8, 275x6@8, 275x6@8
Comp bench: 215x6@8, 215x6@8, 215x6@8
Tempo Split leg Squat: 4 sets of 11 each leg @ bodyweight
DB Incline Bench: 4 sets of 11@8@65s

Hi Ryan, from a fellow whiskey ignoramus!

Hi Leah lol. We’ll have to work on our whiskey skills. At least we can stay on the cool kids side.

yesterday

20 minute Hiit (2 min easy / 30 second sprints)
curls + triceps kickback superset - 3x10
planks
lat pulldowns - 4x10

Today

3-2-0 Tempo squats- 185x8@8, 185x8@8, 175x8@8
Press - 3 sets of 8 @ 130@8
RDLs with straps - 4 sets of 11@190@8

Tuesday 9/26/17

Comp Squat - 250x5@8, 225x7 225x6 225x6 225x6
TNG Bench - 225x5x2@9
Pendlay Row - 145x10x3@9

Wednesday 9/27/17

Typical Gpp - curlz - lat pulls - tricep extensions - calf raises - 20 minute incline walk

Thursday 9/28/17

comp Dead - 315x5@8, 285x7, 285x7, 285x6 , 285x5
comp bench - 232.5x5@8, 205x8, 205x6, 205x6 , 205x5
tempo split squat - 3 sets of 10@9 @ bodyweight
CG incline - damn shoulder was giving it to me. Got up to 155x10@9

Friday: Rest 9/29/17

Saturday 9/30/17

squat (beltless) 250x5@9 - 245x5@9
Leg Press - 3 sets of 10@9 4 plates aside
Press - 160x5x2@9

man, my strength has been dipping since my weight cut. I am down about five pounds though. Waist is down 2.5 inches too.

10/2/17

Gpp

chins - steady state - arm superset - calves - abs

10/3/17

comp squat -230x5@8 (holy shit that’s low) 208x5x5
tng bench - 3 sets of @215
pendlay row - 150x3x10@8

10/5/17

Deadlift - 345x5@8, 310x5x5
Pause Bench Press- 240x5@8, 215x5x5
tempo split squat - 3 sets of 10@ bodyweight
CG incline bench - 3 sets of 10@ 155

10/6/17

Squat (no belt) - 265x5x3@9
press- 162.5x5x3@9
Leg Press- Used a different variation- 3 sets of 10@320 pounds

10/7/17

HIIT on bike - 20 minutes (:30 sprint - 2:00 easy pedal)
curls + tricep pumpers
Back stuff

Well, kind of a crazy week with high emotional stress at work. I need to work on staying consistently midfoot.

10/10/17

chins - steady state - arm superset - calves - abs

10/11/17

comp squat -225x5@8 (holy shit that’s low) 200x5x5
tng bench - 2 sets of 5 @250
pendlay row - 140x3x10@9

10/5/17

Deadlift - 285x5@8, 250x6,6,5,4,4
Pause Bench Press- 255x5@8, 230x7,7,6,5
tempo split squat - 3 sets of 10@ bodyweight
CG incline bench - 3 sets of 10@ 160

10/6/17

Squat (no belt) - 225x5x2@9
press- 163x5x2@9
Leg Press- Used a different variation- 3 sets of 10@295 pounds

10/17/17

squat- 260x4@8, 235x6,6,5,5
incline bench- 3 x10@185
pendlay row -3 x10@165

10/19/17

deadlift - 355x4@8 315x6,5,5,4
bench - 245x4@8, 220x5,5,5,5
leg press - 3 sets of 10@220

10/20/17

H.i.i.t - 20 minutes
lat pulls, calves, curls, ABzZzzzz

10/21/17

2CT pause squat - 2 sets of 6 @235@9
press - 2 sets of 6@170@8.5-9
good morning - 3 sets of 10@95 pounds. Hard to tell if this RPE was correct bc I never do it.

10/24/17

comp squat - 265x4@8, 235x6,6,4,4
2Ct pause bench - 205x4x3@9
pendlay row- 190x3x10 (PR)

10/26/17

Hiit + abs + curls + close grip pulldowns + calves

10/26/17

deadlift- 295x4@8. 265x4x5

bench- 245x4@8, 215x4x5
leg press- 3 plates and a ten - 3 x10
incline press - 3 x 10- forgot the weight lol

10/28/17

2ct pause squat - 235x2x6@9
shoulder press- 145x4x2@8
good morning- 3x10@85@8

10/31/17
Squat - 350x1@8, 290x4x2
2ct pause bench - 225x4@9
pendlay row - 145x3x10@9

11/1/2017

GPP
liss
chins
curls

11/2/2017

deadlift - 385x1@8, 320x2x4@8.5
bench press - 290x1@8, 240x2x4
leg press - 2 plates x 10x 3
cg incline press - 145x10x3

11/3/2017

2ct pause squat - up to 4@242
press- up to 4@150
good mornings - 45x10x3

10/8/2017

comp squat - up to 316@8, 260x 6 sets x 4 reps
pin bench - up to 275@9, 245x4@9, 235x4
press-125x3x8

10/10/2017

  1. Comp Deadlift (FUCKED this up royally) - up to 315@7…WTF backed it off went 260x4@4. I totally undershot the RPE today SO I went back up and just ripped some singles. 315@6, 335@7 347@8 then

290x4@7-8 x 6 sets

  1. Comp Bench - up to 297@8, then 280x3x3@8
  2. Leg Press - up to 4 plates aside which is a PR on this machine, and then finished with 3 more sets of 8.
  3. Incline TNG@ 175x8x 3 sets

Man. My left knee really has some issues going on today. Not exactly sure but I’ve been battling tendinitis on and off for some time. I’ll ask Jordan about it tomorrow but it was hurting to go up and down stairs. I wore my knee sleeves today for the first time in a while, and gutted it out. I planned on doing some hiit today but just couldn’t bend my knee like that.

box-squat - up to 295x1@8, 265x4@7-8, 255x4@7-8
competition press - up to 185x1@8, 165x4@9, 160x4@9 (messed this up on the reps dammit. It was supposed to be 3x3.
RDL to pins - 280x8@8 (PR), 280x8@8, 265x8@8

11/14/2017

comp squat - up to 346@8, 287 x 6 sets x 4 reps
pin bench - up to 290x1@9, 265x4@9, 260x4
press-117x3x8

11/16/2017

Comp Deadlift x1@355@8, 6 sets of 4@ 295
Comp Bench - up to 302@8.5, then 280x3x3@8
Leg Press - up to 4 plates aside plus a 25 which is a PR on this machine, and then finished with 3 more sets of 8.
Incline TNG@ 175x8x 3 sets

11/18/17

Box-Squat - up to 265x1@9, 250x4@9, 250x4@9
competition press - up to 190x1@8.5, 170x3@9, 160x3@9
RDL to pins - 205x8@8, 205x8@8, 205x8@8, 205x8@8

11/19/2017

GPP stuff (only got 15 minutes of HIIT)
Curls - 20 pound dumbbells for sets of 15

Tuesday - 11/21/2017

  1. Competition Squat - 365x1@8, 305x4@9, 5 sets of 4@300
  2. Press (Strict) - 122x3 sets x 8 reps@8
  3. 285x1@9, 265x3@9 255x3@8

Welp, I got behind on this log but here’s to getting it going again. I still trained…

saturday 12/9

  1. Deadlift - up to 1@461@10, 5@300, 2x5@345
  2. Leg press - 3x8@8
  3. Bench - up to 315x1@8, 300x2x3@8.5,9
  4. Incline chest - 3 x8@8

sunday 12/10

  1. Box squat beltless - 295x1@9, 275x3@9, 265x3@9
  2. Press - 1@160 (wayyy Down from last week’s 195), 2x3@140
  3. RDLs- 3x8@8

tuesday 12/12

30 minute walk - pull-ups - rows - curls

wednesday 12/13

squat: 350x1@9, 250x3x8
incline Dumbbell bench: 105 x15@8,12,12,12
Lat pulldowns 3 sets of 12@130

Thursday 12/14

deadlift: 330x1@8, 248 for 3 sets of 8
bench: 275x1@8, 205 for 3 sets of 8
lunges: holding 5 pounds 30 reps, 24 reps, 24 reps, 24 reps
shoulder press (dumbbells): 90 pounds x 4 sets of 12

Saturday 12/16

Airdyne (20 minutes total) of (:30 sprint/ 2:00 rest) fuck that
pullups - 20 reps

Sunday 12/17

Press- 170x1@8, 125 for 3 sets of 8
Leg Press: 230 for 4 sets of 12
chest supportred ro 90x15, 12,12,12

Tuesday -12/19/2017

Got those (PIVOT) feels
Definitely feeling highly fatigued from yesterday. Very little sleep too!

  1. Competition Squat - 366x1@8 - E1rm 396 (+31 from last week), 275x3x8@8, 8.5, 9
  2. DB Bench - 90 pounds - 4x12 reps
  3. Lat Pulldown - 135x15@8, 135x3x12@8,8.5,9

Happy HUMP DAY YALL!

Saturday 12/23/2017

  1. Leg Press 250 x 4 sets of 12
  2. Press - 1@182@8 then 3 sets of 8@ 132@6.5,7,7
  3. Chest supported Row - 1 sets of 15@105. 3 sets of 12@105@8