Ryan Benson's training log

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21

Ooops forgot thursday

deadlifts - up to 396x1@8, 280 for 3 sets of 8
bench - 275x1. 3 sets of 8@205

lunges- holding 10 pound dumbbells - 15,12,12,12
db press - 50s x 3 sets of 12@8

22

Damn. I’ve been gone to long. I’m still training though. I’m not super motivated as of late, I hope this train turns around.

Wednesday:

Deads: 385x1@8.5, 308x2 sets of 5, 295x2 sets of 5, 270x 2 sets of 5 (RPE all 8 or under
Bench: 275x1@7.5-8, 225x4x 6 sets
2 count Pause Leg Press - 300 x 10 reps x 4 sets
Dumbbell Incline: shut it down due to odd shoulder issues.

23

4/24/2018

  1. Squat: 312x1@8, 5 sets of 6 @250
  2. TNG bench - 1@292, 4 sets of 4@272 @8 (might be a pr ??)
  3. Incline Bench - 4 sets of 10@145@8
  4. Rower HIIT (18 minuts (:30 on /2:00 off)

5… calf raises - 4 sets of 10
6. Plank Variations

24

4/30/2018

  1. 2 count Pause Squat - No belt - 245x1@8
  2. Press - up to 175x1@8, 145 - 6 sets of 4
  3. 2 count Pause deadlift - 306x1@8, 240x4@9, 225 3 sets of 4

5/1/2018

  1. Comp Squat - 348x1@8, 283 - 6 sets of 4
  2. TNG bench - 273x1@8, 260x4 sets of 3
  3. Incline close grip - 4 sets of 10
25

5/2/2018

  1. comp deads 1@345, 6 sets of 4@280
  2. bench - 1@275, 5 sets of 4@230
  3. board press - 4 sets of 10 @235
  4. leg press - 4 sets of 10@310
26

6/24/18

Things have been been going well lately…I’ve dropped 35 pounds since last year, and just smashed a few PRs on this specialization block. I needed that!

  1. Comp deadlift - 342x1@8, 312x3x3@8,8,8.5
  2. TNG bench - 292x1@8, 272x 4 sets x 3 reps, 7.5-8
  3. Pendlay row - 3 sets of 6@187
27

10/10/2018

Some wicked knee pain has been rearing it’s head.

  1. Squat- 255x9@9

, 250x8@8, 250x8@9 (this felt brutal on the knees).
2. Press- 145x8@9, 140x8@9, 140x8@10
3. Pendlay Row- 165x12@8, 165x12@8, 165x12@7.5??? weird…rest was big.

I need to get back into the swing of my training log. I’ve been a tad frustrated with all of my training lately but I’m plugging through!

28

10/12/18

High Bar Squat: 225x10@9, 210x10@9
Lever row: 70x12 repsx 3 sets
bench(competition): 220x8@9, 210x8@8, 210x8@8

29
  1. Squat - 225x8@6, 275x8@9, 260x8@7, 260x8@7.5
  2. Press- 135x8@9, 130x8@8, 130x8@8, 130x9@8
  3. Pendlay Row - 155x3 sets x 12 reps @ 8
30

Last few workouts of note:

10/17/18

  1. Deadlifts: 345x8@8 (PR)
  2. Incline bench up to 195x10@9
  3. Leg Press- 3 plates aside - 3 sets of 12@8

10/22/18

  1. Comp squat - 255x8@8.5, 250x2x8@7,7.5, 250x10@9ish
  2. Press - 155x8@9, 150x8@9, 145x2x8@7.5, 8
  3. Pendlay row - 4 sets of 12 @ 185 @8 on each set (PR)
31

10/24/18

  1. Bench- up to 235x8@8, then 220x5…splat. Shut it down. I’m having some strange pain in my shoulder/pec/bicep.
  2. High bar beltless - 205x10@9, 195x2x10@8,8.5
  3. Lever Row - 2 sets of 12@80 pounds @8, 2 sets of 12@75 pounds@8

10/27/18

  1. 3-0-3 tempo incline bench because it didn’t hurt much. 3 sets of 10@ 65 pounds
  2. Deadlift - 305x8@9, 295x8x3 sets @ 8,8.5,9
  3. Leg Press - 320x12x 3 sets@8. Back pain. Decreased range of motion 320x19 because I’m a moron
  4. 30 minute walk/jog. Back pain persisted and GPP just wasn’t happening.

This was a terrible session. Felt tired/unmotivated and had pain in a lot of places.

32

Been an awfully stressful week, but my gym has been producing. :slight_smile:

10/31/18

  1. Squat - 260x8@9, 250x8@8,8.5,9
  2. Press - 145x8@9, 140x 3 sets of 8
  3. P Row - 4 sets of 12@ 155 - RPE 8

11/2/18

  1. High bar Squat - 175x10@9, 165x10@8, 165x10@8.5
  2. Bench press (paused) - 195x 4 sets x 8 reps, no pain!
  3. Lever Row - 4 sets of 12 - 60 pounds - rpe 8
  4. Airdyne GPP sprints. 10 rounds (:20 sprint/1:40 rest) F*cked me up bad lol
33

11/4/2018

  1. Comp deadlift - up to 265x8@8, 3 sets of 8@255 pounds @8,9,9.5
  2. Incline Bench - No pain :), 185x10@8, 2 sets of 10@175@ 7.5
  3. Leg Press - 4 plates aside 2 sets of 12@8, took off 20 pounds for 2 sets of 12@8
  4. Curls/rows/tricep pushdowns/ab rollouts
34
  1. Comp squat - 275x8@9, 260 for 3 sets of 8 @8,8.5.9
  2. Press - 135x8@9, 130 for 3 sets of 8@8,8.5,8.5
  3. Pendlay row- 1 set of 12@195@8 (PR) 185x12, 165x2x12
35

11/8/2018

Comp bench: 225x8@9, 215x 3 sets of 8
beltless high bar squat: 215x10@9, 205 x 2 sets of 10
lever row: 65 x 4 sets of 12 reps @8,8,8.5,9

11/10/2018

deadlift: 310x8@9, 290x8repsx three sets
incline bench : 195x10@9, 185x10 reps x 2 sets
leg press :370x12@8 x 2 sets - 360x12@8, 360x12@8

36

11/12/2018

  1. Comp squat - 375x1@8.5, 325x4@9, 275x8@9
  2. Comp press - 180x1@8 (or so I thought lol), 175x4@9, 150x8@9
  3. RDL - 185x10@8, 195x10@9
37

11/24/2018

  1. Comp squat - 1x325@8, 295x4@9, 285x4@8.5, 9
  2. Comp Press - 1@170, 160x4@8.5, 155x4@7.5, 155x4@8
  3. RDL - 3 sets of 10@245@8

Not terrible since these medical issues have flaired up. I was about 70% today, and being on beta blockers keeps me relaxed. This was the first and only training session I’ve been allowed to have this week. I should get some answers this week as to what is going on. I think 245x10@8 is a PR.

38

11/26/2018

  1. Squat 335x1@8, 305x4@8.5, 260x8@8ish
  2. Press - 175x1@8, 165x4@8.5, 140x8@8
  3. RDL - 225x10@8, 236x10@8.5

jordan wants to pivot again due to the shit week. So, that’s what up.

39

11/28/18

  1. bench - 275x1@8, 255x4@9, 225x8@8
  2. 2 count beltless high bar pause squat - 275x1@8 (PR) -250x5@8(PR)
  3. Incline Dumbbell Bench -80sx10@9

12/1/2018

  1. Dead - up to 325x1@7.5, 305x4@8, 315x4@9, 265x8@8
  2. TNG Bench - 295x1@8, 270x4@9, 230x8@8 (wrong rep scheme …I’m a moron
  3. 2 count pause Split squat - body weight x10@8-9
  4. GPP sprints on airdyne - ab rollouts - inverted pull-ups 5 sets of 13 - curls/tricep extension
40
  1. Squat - 345x1@8, 315x4@9, 295x 2 sets of 4@8,8.5
  2. Press - 170x1@8, 160x4@9, 150 - 2 sets of 4@8’8.5
  3. RDL - 3 sets of 10@8@225