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

331

11/18/25

15° incline bench - 3x7@190 )rpe 6-7)

Chins -Red band - 4x8@7

Db bench - 4x10@70s@7 - 4 sets

Bent over raises - 1x12, 4x8@8

Pallof - 4x12

Bike - 45 minutes

11/19/25

  1. Belt squat - 145x6@7 - 3 sets (PR)

  2. Hip Thrusts - 90x8@7 - 4 sets

  3. Bulgarian Split Squat - Bodyweight x9@7 - 3 sets

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

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

  6. Curls/calves/french pressing

332

11/21/25

CSR - 75x6@7 - 3 sets

Larsen Bench - 176x8…or 9 (forgot lol) 7 - 4 sets

Lat Pulldown - 140x8@7 - 4 sets

Lateral raises - 5 sets

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

333

11/25/25

15° incline bench - 3x6@210@7

Chins - BW - 4x6@7-8

Db bench - 3x11@70s@7 - 3 sets 1x8@70s@8

Bent over raises - 1x12, 4x8@8

Pallof - 4x10

334

11/26/25

  1. Belt squat - 150x6@7 - 3 sets (PR)

  2. Hip Thrusts - 100x8@7 - 4 sets

  3. Bulgarian Split Squat - Bodyweight x8@7 - 3 sets

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

  5. 3-0-3 bodyweight back extensions - 3x12@7 (prob a PR)

335

11/28/25

CSR - 80x7@7 - 3 sets

Larsen Bench - 175x7@ 7 - 4 sets

Lat Pulldown - 140x8@7 - 4 sets

Lateral raises - 5 sets

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

336

12/1/25

30° incline bench - 135x8@5, 145x8@6, 155x8@7

Cable High Standing Row - 125x8@5, 140x8@6, 150x8@7

DB Seated Shoulder Press - 35s x10@6, 40sx10@7, 45sx10@8

DB Flies - 20s x 12@9, 20s x 17@10+++

337

12/3/25

Belt Squat - 105x10@6, 110x10@7, 125x10@8

3’’ split squat - 8@bw@6 - 8@bw+10@7, 8@bw+15@8

Hamstring curls - 100x1@@6, 110x10@7, 120x10@8

Calf raises - 1x12@9, 1x11@10

3-0-0 lying tricep DB extensions - 5x10@7

Db hammer curls - 5x11@20s

Back extensions - BW (3x15@6)

338

12/4/25

Feet Up Bench - 155x8@5, 175x8@6, 190x8@7

Seated row - wide grip - 60x8@5, 70x8@6, 80x8@7

Machine incline - 20x10@6, 25x10@7, 30x10@8

DB shrugs - 40x12@9, 40x12@10

12/5/25

Hip Thrust - 90x8@5, 105x8@6, 115x8@7

Leg extension - 60x10@6, 70x10@7, 80x10@8

Cable hip abduction - 15x10@6, 20x10@7, 25x10@8

Leg extension - 60x12@9, 60x12@10

8 minutes of side planks

339

12/9/25

30° incline bench - 165x8 - 4 sets @7,8,8,8.5

Cable High Standing Row - 150x8 - 4 sets @7.8,8,9

DB Seated Shoulder Press - 40x10 - 4 sets@7,8,8,8.5

DB Flies - 20s x 12@9 - 4 total sets (4th set was 13x10@10

40 minute walk/jog

340

12/10/25

Belt Squat - 125x10@7,8,8.5

3’’ split squat - 8@bw - 3 sets@7,8,8.5

Hamstring curls - 80x10 - 3 sets @7,8,8.5

Calf raises - 3x12@9,9,10

3-0-0 lying tricep DB extensions - 5x10@7

Db hammer curls - 5x11@20s

Back extensions - BW (3x10@6)