Ryan Benson's training log

Other Discussions Training Logs
301

8/8/25

3 minute pigeon stretch

knee height trap bar - 220x6@5, 240x6@6, 260x7@7, 240x6@6

2 count pause DB Bench - 20sx8@8-9, 20sx7@7-8

Box Jumps - 10x2 EMOM

Curls + Pushdowns

8/12/25

3 minute Pigeon Stretch

HBBS (belt) - 185x8@5, 210x8@6, 225x8@7, 210x8@7
Power Snatch + OHSx2 - 45x3@8, 5 sets of 2@40
Leg Curls -120x8@8 (PR) 120x6 - 3 sets
Rower Intervals Later….

302

8/13/25

2-1-0 Incline (15°) - 130x8@7 3x5@6
Chins - 5@BW them 2x3@ same weight
Neural Grip DB Bench Press - 55x10x2 (speed)

Reverse DB flies - 12@10s 3x9@10s
Donkey calves - 3x10@bodyweight

303

8/15/25

3 minute pigeon stretch

knee height trap bar - 160x6@5, 205x6@6, 225x6@7, 205x6@6

2 count pause DB Bench - 25sx8@8-9, 25sx8@7-8

Box Jumps - 10x2 EMOM

25 min Z3 bike

8/16/25

peloton - z2 45 minutes + arms

8/17/25

ski sprints + running (z2)

304

Had a deload last week nothing significant

Feet up bench up to 190x8@8,

Hip thrusts - up to 110x12@9

Lat pulldowns -155x10@8

A nice 2.5 mile run…

8/26/25

6 minutes of pigeon stretch

  1. HBBS + belt - 145x8@5, 155x8@6, 160x8@7, 145x8@6
  2. Hang Clean - 95x3@8, 6x2@70
  3. Leg curls - 80x10@9, 80x8 - 2 sets
  4. Rower - 5 min@2, 15 min@4, 10 sprints emom, 10 min@2
  5. Pallof press - 4x8@6
305

Pause Bench - 6@185, 6@195, 6@205@7.

5lat pulldown -130x10@9, 2 more sets of 6@130

Neutral grip DB press 8@30s, 2 sets of 6@30s

Lateral raises - 4 sets

40+ min run

Bad eczema break out today

306
  1. Hex Bar Deads (knee height) up to 255x8@7
  2. 60° incline bench - 135x6@8 - 2 more sets of 4
  3. Lunges - 3 sets of 10@20lb Dumbbells

8/30

bike intervals

8/31

45 minute ride

307

9/2/25

6 minutes of pigeon stretch

  1. HBBS + belt - 155x6@5, 185x6@6, 210x6@7, 190x6@6

  2. Hang Clean - 115x3@8, 6x2@85

  3. Leg curls - 80x10@9, 80x8 - 2 sets

  4. Rower - 5 min@2, 15 min@4, 10 sprints emom, 10 min@2

  5. Pallof press - 4x812@6

9/3/25

6 min couch stretch

  1. Bench Press - up to 210x6@8, 190x3x5
  2. Lat pulldowns - 165x10@9, 3 sets of 6 - same weight
  3. Neutral Grip DB press 40sx8@8, 3 sets of 5@40s
  4. Lateral raises - 10sx12@9, 3x9
  5. Curls + calves + rope pushdowns
308

9/6/25

3 minute pigeon stretch on both sides

Sumo pulls (below knee) - 205x8@5, 225x8@6, 242x8@7, 220x6@7

Barbell incline @60° - 135x6@8, 135x5 - 2 sets

Lunges - 3x10@7 with 20lB DBs

Side bends - 15s - 3x10@6

309

9/9/25

6 minutes of pigeon stretch

  1. HBBS + belt - 180x6@5, 205x6@6, 220x6@7, 205x6@6

  2. Hang Clean - 115x3@8, 6x2@90

  3. Leg curls - 80x10@9, 80x8 - 2 sets

  4. Rower - 5 min@2, 15 min@4, 10 sprints emom, 10 min@2

  5. Pallof press - 4x8@6

9/10/25

6 min couch stretch

  1. Bench Press - up to 220x6@8, 195x4x5

  2. Lat pulldowns - 130x10@9, 3 sets of 7 - same weight

  3. Neutral Grip DB press 30sx8@8, 3 sets of 6@30s

  4. Lateral raises - 10sx12@9, 3x9

  5. Curls + calves + rope pushdowns

  6. 3-0-3 Back Extensions - 3x10@6-7

310

9/12/25

Sumo pulls (mid shin) - 225x6@5, 275x6@6, 295x6@7, 275x6@7

Barbell incline @60° - 125x6@8, 125x5 - 3 sets

Lunges - 4x10@7 with 20lB DBs

Side bends - 20lb DB - 3x10@6

Bike intervals - 5 min@3,

5 min@7 + 3 min@2 - 4 rounds

311

9/16/25

2 minute pigeon stretch (per side)

  1. 15 degree Incline Bench - 155x8@6, 175x8@7, 185x8@8
  2. Chins - Green Bandx8@6, Red Bandx8@7, Black Bandx8@8
  3. DB Bench - 40s x 12@6, 50s x 12@7, 55s x 12@8
  4. French Press - 5x10 @ 25
  5. Incline Curls - 5x8 @ 20s
  6. Pallof Press - 4x8
312

9/17/25

Brutal today. Not used to this Bodybuilding type stuff.

  1. Belt squat - 45x8@6, 55x8@7, 70x8@8~
  2. Hip Thrusts - 115x10@6, 135x10@7, 155x10@8~ (PR)
  3. Bulgarian Split Squat - bodyweight x12@6, BW+10 x 12@7, BW+12 x 12@8
  4. Hamstring Curls - 70x12@6, 80x12@7, 90x12@8
  5. 3-0-3 Tempo Back Extensions - BW ( 3 sets of 7)@6
  6. 45 minute bike @6
313

9/19/25

pigeon stretch - 3 minutes per side

CSR - 25x8@6, 35x8@7, 45x8@8

Larsen Bench - 155x10@6, 175x10@7, 185x10@8

Lat Pulldown - 120x12@6, 127.5x12@7, 135x12@8

Lateral raises - 10sx12, 12sx12, 16sx12 (PR)

Bike

9/23/25

15° incline bench - 3x8@185 (rpe 6-7)

Chins - green band - 3x10@7-8

Db bench - 3x12@40s@7

Bent over raises - 1x12, 4x8@8

314

9/24/25

  1. Belt squat - 70x8@6-7 - 3 sets

  2. Hip Thrusts - 90x10@6-7 - 3 sets

  3. Bulgarian Split Squat - bodyweight x12@6, BW+10 x 12@7, BW+12 x 12@8

  4. Hamstring Curls - 80x12@7 - 3 sets

  5. 3-0-3 Tempo Back Extensions - BW ( 3 sets of 7)@6

9/26/25

CSR - 55x8@7 - 3 sets

Larsen Bench - 175x10@6-7 - 3 sets

Lat Pulldown - 125x12@7 - 3 sets

Lateral raises - 10sx12, 10sx8@8 - 3 sets

Bike

9/30/25

15° incline bench - 3x6@190 (rpe 7)

Chins -Red band - 4x7@7-8

Db bench - 4x9@60s@7

Bent over raises - 1x12, 4x8@8

315

10/1/25

  1. Belt squat - 88x7@7 - 3 sets

  2. Hip Thrusts - 95x7@7 - 3 sets

  3. Bulgarian Split Squat - bodyweight+5 x8@7 - 3 sets

  4. Hamstring Curls - 70x12@9, 70x8@8 - 3 sets

  5. 3-0-3 Tempo Back Extensions (purple band) - BW ( 3 sets of 10@6)

316

10/2/25

45 minute peloton

10/3/25

CSR - 55x8@6-7 - 3 sets (was supposed to increase….) I’ll do it next week!

Larsen Bench - 185x8@7-7.5 - 3 sets

Lat Pulldown - 140x9@7 - 4 sets

Lateral raises - 10sx12, 10sx10@8 - 4 sets

Side bends - 3x10-12@5-6

Walk - 10 minutes

Run @125-135 HR (4:00) + Walk (1:00) - 6 rounds

317

10/5/25

15° incline bench - 3x7@190 (rpe 7)

Chins -Red band - 4x6@7~

Db bench - 4x10@60s@7

Bent over raises - 1x12, 4x8@8

318

10/8/25

  1. Belt squat - 92x8@7 - 3 sets

  2. Hip Thrusts - 105x9@7 - 4 sets

  3. Bulgarian Split Squat - bodyweight+10 x9@7 - 3 sets

  4. Hamstring Curls - 100x12@9, 100x8@8 - 3 sets

  5. 3-0-3 Tempo Back Extensions - BW ( 3 sets of 10@6)

319

10/9/25

CSR - 70x8@6-7 - 3 sets

Larsen Bench - 185x10@7-7.5 - 4 sets

Lat Pulldown - 142.5x10@7 - 4 sets

Lateral raises - 15x12, 15x8@8 - 4 sets

Side bends - 3x10-12@5-6

320

10/14/25

15° incline bench - 3x8@190 (rpe 6)

Chins -Red band - 4x8@7

Db bench - 4x9@65s@7

Bent over raises - 1x12, 4x8@8

10/15/25

  1. Belt squat - 106x7@7 - 3 sets

  2. Hip Thrusts - 115x7@7 - 4 sets

  3. Bulgarian Split Squat - bodyweight+10 x8@7 - 3 sets

  4. Hamstring Curls - 100x12@9, 100x11@8 - 3 sets

  5. 3-0-3 Tempo Back Extensions - BW ( 3 sets of 10@6)