Ryan Benson's training log

Other Discussions Training Logs
281

6/9/25

2 count pause High Bar Squat - 95x6@6, 115x6@7, 115x6@8
Hang Power Snatch + OHSx2 45x3@5, 50x3@6, 50x3@7
Leg curls - 80x10@9, 3 sets of 8@8@80lbs
Rowing Intervals

282

6/13/25

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

2-0-0 Block Trap Bar Dead (Old one) - 150x8@6, 180x8@7, 195x8@8, 170x8@8

30 degree incline DB bench - 50x8@9, 50x7 - 2 sets@8

Speed Squats - 10 sets of 2@110

Ski Intervals + Bike SSC

Curls/tri extensions - 5 sets each

283

6/17/25

2 count pause Front Squat - 95x6@4, 115x6@5, 135x6@6, 115x6@5-6
Hang Power Snatch + OHSx2 45x3@5, 55x3@6, 60x3@7
Leg curls - 90x10@9, 3 sets of 8@8@90lbs

6/18/25

45 min walk/jog

284

6/18/25

3x15 paused Supermans
15 hanging knee raises

3-0-3 High Incline Bench - 170x3@8 170x2@7, 170x3@7, 170x3@7
Chins - 1 sets of 5 chins @black band, then 2 sets of 3@7
Speed Bench - 190lbs - 10 sets of 2
DB reverse Flies 10@8s, 3x8@8s

285

6/21/25

A bit less overall pain!

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

Block Trap Bar Dead (Old one) - 250x6@4, 270x6@5, 290x6@6, 260x6@5.5
30 degree incline DB bench - 50x8@9, 50x7 - 3 sets@8
Speed Squats - 10 sets of 2@120
Ski Intervals + Bike SSC
Curls/tri extensions - 5 sets each

286

6/24/25

3-0-3 Cossack Warm-up

2ct High Bar Squat - 115x6@6, 125x6@7, 140x6@8
Snatch + OHSx2 - 45x3@5, 50x3@6, 55x3@7
Leg Curls - 80x10@9, 3x7
Rower Intervals

6/25/25

3-0-3 High Incline (45°) - 165x3@8 3x3@7
Chins - 5@skinny Red@8, 2x4@7
kB pushup on 18” box 6@6, 6@7, 6@8 (+35lbs)
Donkey calves - 2x14

287

6/27/25

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

Block Trap Bar Dead (Old one) - 250x6@6, 290x6@7, 315x6@8, 280x6@7
30 degree incline DB bench - 45x8@9, 45x7 - 3 sets@8
Speed Squats - 10 sets of 2@105
Ski Intervals + Bike SSC
Curls/tri extensions - 5 sets each

288

3-0-3 Cossack Warm-up

2ct High Bar Squat - 125x5@6, 135x5@7, 155x5@8, 140x5@6-7 - 2 sets
Snatch + OHSx2 - 45x3@7, 35x2 - 5 sets of 2
Leg Curls - 100x8@9, 3x6

289

7/2/25

2-1-0 Incline (15°) - 205x3@8 3x2@7
Chins - 5@BW@8, 2x3@7
kB pushup on 18” - 10 sets of 3 + red skinny band
Donkey calves - 2x10 (+13lbs)
45 minute walk + Jog

7/3/25

Row Intervals (ran out of time Tuesday)

290

7/4/25

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

Block Trap Bar Dead (Old one) - 210x5@5, 230x5@6, 260x5@7, 240x5 - 2 sets
30 degree incline DBs - 60sx8@8 (PR), 60x6 - 3 sets
Speed Squats - 10 sets of 2@120
Ski Intervals + Bike SSC
Curls/tri extensions - 5 sets each

7/7/25

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

HBBS (belt) - 135x10@5, 145x10@6, 155x10@7, 140x10@7
Power Snatch + OHSx2 - 45x3@8, 5 sets of 2@35
Leg Curls -90x8@9, 90x7 - 3 sets
Rower Intervals

291

7/9/25

2-1-0 Incline (15°) - 175x8@7-8, 175x6 3 sets
Chins - 5@BW+10 2x4@7
kB pushup on 18” - 10 sets of 3 + purple skinny band
Donkey calves - 2x10@bodyweight

292

7/11/25

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

Trap Bar Dead (Old one) - 240x8@5, 250x8@6, 260x8@7, 235x8 - 1 set
30 degree incline DBs - 45sx8@8 , 45x6 - 3 sets
Speed Squats - 10 sets of 2@130
Ski Intervals + Bike SSC
Curls/tri extensions - 5 sets each

293

7/14/25

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

HBBS (belt) - 135x10@5, 150x10@6, 165x10@7, 150x10@7
Power Snatch + OHSx2 - 45x3@8, 5 sets of 2@35
Leg Curls -110x8@9, 110x6 - 3 sets
Rower Intervals

294

7/16/25

2-1-0 Incline (15°) - 165x8@7-8, 165x6 3 sets
Chins - 5@BW+10 2x3@7
kB pushup on 18” - 10 sets of 3 + Orange skinny band
Donkey calves - 3x10@bodyweight

7/18/25

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

Trap Bar Dead (Old one) - 210x8@5, 260x8@6, 280x8@7, 260x8 - 1 set
30 degree incline DBs - 40sx8@8 , 45x6 - 3 sets
Speed Squats - 10 sets of 2@115
Curls/tri extensions - 5 sets each

295

7/22/25

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

HBBS (belt) - 155x10@5, 165x10@6, 185x10@7, 170x10@6
Power Snatch + OHSx2 - 45x3@8, 5 sets of 2@35
Leg Curls -90x8@8, 90x7 - 3 sets
Rower Intervals
Curls + calves + db extensions

7/23/25

Peloton - 45 min - Z2

296

7/23/25

2-1-0 Incline (45°) - 115x6-8reps @6-7 4 sets
Chins - 5@BW+10 2x3@7
Incline pushup on box - 5 sets of 3
Donkey calves - 3x10@bodyweight

7/27/25

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

Trap Bar Dead (Old one) - 240x8, 260x8, 285x8@7, 260x8@7
Speed Squats - 10 sets of 2@125
Curls/tri extensions - 5 sets each

297

7/29/25

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

HBBS (belt) - 155x10@5, 160x10@6, 170x10@7, 155x10@6.5
Power Snatch + OHSx2 - 45x3@8, 5 sets of 2@35
Leg Curls -100x8@8, 100x6- 3 sets
Rower Intervals
Curls + calves + db extensions

298

7/30/25

2-1-0 Incline (15°) - 135x6-8 @6-7 4 sets
Chins - 5@BW(+15) them 2x4@ same weight
Neural Incline pushup on box - 10 sets of 2
Donkey calves - 3x10@bodyweight

8/1/25

45 minute walk/jog

8/2/25

45 minute peloton

8/3/25

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

Trap Bar Dead (Old one) - 230x8@5, 245x8@6, 260x8@7, 240x8@6-7
Speed Squats - 10 sets of 2@135
Curls/tri extensions - 5 sets each

Calves

25 min bike + ski sprints

299

8/5/25

3 minute Pigeon Stretch

HBBS (belt) - 175x8@5, 190x8@6, 210x8@7, 190x8@6.5
Power Snatch + OHSx2 - 50x3@8, 5 sets of 2@40
Leg Curls -100x8@8, 100x6- 3 sets
Rower Intervals

300

8/6/25

2-1-0 Incline (15°) - 115x8@7 3x7@6
Chins - 5@BW them 2x3@ same weight
Neural Grip DB Bench Press - 5@55 5@65

5@75 - RPE 7.5

Reverse DB flies - 12@10s 3x9@10s

Curls/rope extensions - 5 sets
Donkey calves - 3x10@bodyweight