Ryan Benson's training log

Other Discussions Training Logs
261

4/18/25

Not my day. No sleep. Lots of work and life, but I made it!

Trap Bar Dead (New one) - 235x4@8,7,7- 3 sets
Dips - BWx10@8, bwx9@7 - 2 sets
Speed Squats - 10x2@125 (quite light)
Bike Intervals

262

4/21/25

SSB squats - 185x4@7, 185x3 - 2 sets@7
Hang Cleans - 110x3@8 90x2 - 7 sets of 2@5-6
Leg Curls - 80x12@9, 80 - 3 sets of 10

Then

Row Intervals

263

4/23/25

High Incline Bench - 155x4@8, 155x4-5@7 - 3 sets
Chins - BW+ red band@ 8. 3 sets of 3@7 - same weight
Speed Bench - 165lbs - 10 sets of 3
Calves

Then 30 minute Jog + 15 minute bike

264

4/25/25

On my way Back up!

Trap Bar Dead (New one) - 285x4@8, 2x3@7
Dips - BWx10@8, bwx8@7 - 2 sets
Speed Squats - 10x2@135 (Not as snappy as last week)
Bike Intervals, Curls, leg raises, rope extensions

Need more sleep, still. Hanging in there.

265

4/21/25 (Despite a lot of back pain, hit a PR)

SSB squats - 205x4@8,205x3- 2 sets@7
Hang Cleans - 135x3@8 110lbs - 7 sets of 2@5-6
Leg Curls - 110x12@9, 110 - 3 sets of 10 (PR

Then

Row Intervals

266

4/30/25

High Incline Bench - 170x4@8, 170x3@7 - 3 sets
Chins - BW+ black bandx6@ 8. 3 sets of 5@7 - same weight
Speed Bench - 170lbs - 10 sets of 3
Calves/Bis/Tris

45 minute Jog/walk

267

5/2/25

Back Pain is here, but hopefully not for long.

Trap Bar Dead (New one) - 295x4@8, 2x2@7
Dips - BWx10@8, bwx8@7 - 3 sets
Speed Squats - 10x2@140 MEH.

Bike Intervals…

Need more sleep, still. Caught up then got behind again. Going ot see if Jordan wants to do some desensitization sutff.

268

5/6/25

SSB squats - 155x4, 155x3 - 2 sets
Hang Cleans - 140x3@8, 105x2 - 5 sets
Leg Curls - 90x12@9, 2 sets of 8@8

Then

Row Intervals

269

5/6/25

High Incline Bench - 195x4@8, 195x2@7 - 2 sets
Chins - BWx6@7 BWx3@7 - 2 sets
Machine Chest Press - 80x10@9, 4 sets of (:40)
Calves/Bis/Tris

270

5/10/25

Trap Bar Dead (New one) - 305x4@8, 1 set of 3@7
Dips - BWx10@8, bwx8@7 - 2 sets
High Stance Leg Press - 140x10@9, 60x15 - 4 sets
Back extensions - 4x12@6
Hanging leg riases - 4x10@6
Bike Intervals…

271

5/12/25

3-1-0 High Bar Squats (Beltless -95x8, 135x8 155x8@7
Hang Snatches - 75x3@5, 80x3@6, 85x3@7
Leg Curls - 80x12@9, 3 sets of 10@8

Then

Row Intervals

272

5/14/25
(Even though I DE loaded last week, I think the persistent pain I’ve been dealing with probably requires some more workload manipulation…so we’re backing off a bit more..

High Incline Bench - 200x4@8 (Could be PR), 200x3@7- 1 set
Chins - BWx6@ 8. 3 sets of 4@7 - same weight
Speed Bench - 165lbs - 10 sets of 3
Calves/Bis/Tris

273

5/16/25

2 Block Trap Bar Dead (Old one) - 235x8@5, 285x8@6, 335x8@7
Dips - BWx10@8, bwx8@7 - 3sets
Speed Squats - 10 sets of 2@125
Back extensions - 4x10@6
Bike Intervals…

5/19/25

3-1-0 High Bar Squat - 115x8@6, 135x8@7, 155x8@8
Hang Power Snatch - 65x3@5, 65x3@6, 85x3@7
Leg curls - 90x12@9, 3 sets of 10@8@90lbs
Rowing Intervals

274

5/21/25

High Incline Bench - 175x4@8 175x3@7- 3 sets
Chins - BWx6@ 8 (+red band). 3 sets of 4@7 - same weight
Speed Bench - 170lbs - 10 sets of 3

275

5/23/25

5/16/25

2 Block Trap Bar Dead (Old one) - 240x8@6, 260x8@7, 280x8@8
Dips - BWx11@8, bwx8@7 - 3sets
Speed Squats - 10 sets of 2@130
Back extensions - 4x10@6
Leg Raises - 4x10@6
Bike Intervals…
bIS/tRIS/cALVES

276

5/27/25

3-0-0 High Bar Squat - 135x8@6, 155x8@7, 165x8@8, 150x8@7
Hang Power Snatch + OHS - 45x3@5, 55x3@6, 65x3@7
Leg curls - 90x10@9, 3 sets of 8@8@90lbs
Rowing Intervals

277

5/28/25

3x15 paused Supermans
15 hanging knee raises

High Incline Bench - 155x3@6, 165x3@7, 175x3@8
Banded Chins - 3 sets of 5 chins @6,7,8
Speed Bench - 175lbs - 10 sets of 3
DB reverse Flies 12@10s, 3x10@10s

10 minute brisk walk
35 minutes (2.5 minute easy run/ 1 minute brisk walk)

278

5/30/25

3-0-3 - 2 Block Trap Bar Dead (Old one) - 150x8@6, 200x8@7, 220x8@8, 200x8@7
45 degree incline DB bench - 40x8@7, 50x8@8, 60x8@9
Speed Squats - 10 sets of 2@100

Bike Intervals…might of died

6/2/25

3-0-0 High Bar Squat - 135x8@5, 155x8@6, 170x8@7.5~
Hang Power Snatch + OHS - 45x3@5, 50x3@6, 55x3@7
Leg curls - 80x10@9, 3 sets of 8@8@80lbs
Rowing Intervals

279

6/4/25

3x15 paused Supermans
15 hanging knee raises

High Incline Bench - 170x3@8 170x6@7, 170x5@7
Chins - 1 sets of 5 chins @bodyweight, then 2 sets of 4@7
Speed Bench - 180lbs - 10 sets of 3
DB reverse Flies 12@10s, 3x10@10s

280

6/6/25

30 cat camels
3-0-3 back extensions - 10 total
1 min pigeon stretch

3-0-0. 2 Block Trap Bar Dead (Old one) - 150x8@6, 170x8@7, 180x8@8, 160x8@7

30 degree incline DB bench - 45x8@9, 45x6 - 2 sets

Speed Squats - 10 sets of 2@105

Ski Intervals…way less death

Curls/tri extensions - 5 sets each