Ryan Benson's training log

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321

10/18/25

CSR - 100x6@7 (PR) - 3 sets

Larsen Bench - 205x8@7-8 - 4 sets

Lat Pulldown - 142.5x11@7 - 4 sets

Lateral raises - 10x12, 10x8@8 - 4 sets

Marches with Dip Belt - 3 rounds with 106 (:45 -:60)

Seated calves - 4x8@7

322

10/21/25

15° incline bench - 3x6@205 (rpe 7)

Chins -Red band - 4x6@7

Db bench - 4x12@65s@7

Bent over raises - 1x12, 4x8@8

Arms/calves/Pallof

Bike later for 45 minutes

323

10/22/25

Didn’t max out the reps, but put some weight on DA lifts…getting there

  1. Belt squat - 124x5@7 - 1 set

  2. Hip Thrusts - 135x7@7 - 2 sets

  3. Bulgarian Split Squat - bodyweightx10@7 - 1 sets

  4. Hamstring Curls - 90x12@9, 90x11@8 - 3 sets

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

324

10/25/25

CSR - 100x7@7 (PR) - 2 sets

Larsen Bench - 205x7@7 - 2 sets

Lat Pulldown - 145x9@7 - 2 sets

Lateral raises - 10x12, 10x8@8 - 4 sets

Marches with Dip Belt - 3 rounds with 106 (:45 -:60)

325

10/28/25

15° incline bench - 3x5@185 (rpe 6-7)

Chins -Red band - 4x9@7

Db bench - 4x8@65s@7

Bent over raises - 1x12, 4x8@8

Pallof - 4x12@25lbs

Bike later for 45 minutes

326

10/29/25

  1. Belt squat - 132x6@7 - 3 sets

  2. Hip Thrusts - 135x8@7 - 4 sets

  3. Bulgarian Split Squat - bodyweightx11@7 - 3 sets

  4. Hamstring Curls - 80x12@9, 80x8@8 - 3 sets

327

10/31/25

CSR - 50x8@7 - 3 sets

Larsen Bench - 170x7@7 - 4 sets

Lat Pulldown - 150x8@7 - 4 sets

Lateral raises - forgot

Marches with Dip Belt - 3 rounds with 106 (:45 -:60)

328

11/4/25

15° incline bench - 3x5@185 (rpe 6-7)

Chins -Red band - 4x6@7

Db bench - 4x9@70s@7 - 4 sets

Bent over raises - 1x12, 4x8@8

Pallof - 4x12@25lbs

Bike - 45 minutes

11/5/25

  1. Belt squat - 132x7@7 - 3 sets

  2. Hip Thrusts - 145x10@7 - 4 sets

  3. Bulgarian Split Squat - Bodyweight (+10)x8@7 - 3 sets

  4. Hamstring Curls - 80x12@9, 80x8@8 - 3 sets

  5. 3-0-3 back extensions - 3xx10@7

  6. Curls/calves/french press

  7. Bike - 45 minutes

329

11/7/25

CSR - 55x5@7 - 3 sets

Larsen Bench - 170x8@7 - 4 sets

Lat Pulldown - 130x9@7 - 4 sets

Lateral raises - 5 sets

Marches with Dip Belt - 3 rounds with 106 (:45 -:60)

40 min Yog@z2 (if Z2 is a thing..)

330

11/11/25

15° incline bench - 3x7@185 (rpe 6-7)

Chins -Red band - 4x6@7

Db bench - 4x8@70s@7 - 4 sets

Bent over raises - 1x12, 4x8@8

Pallof - 4x12

Bike - 45 minutes

11/12/25

  1. Belt squat - 140x8@7 - 1 sets (PR)

  2. Hip Thrusts - 160x9@7-8 - 2 sets (PR)

  3. Bulgarian Split Squat - Bodyweight x8@7 - 1 set

  4. Hamstring Curls - 100x12@9, 100x9@8 - 3 sets

  5. 3-0-3 bodyweight back extensions - 3x10@7

  6. Curls/calves/french press

  7. Bike - 45 minutes