Ryan Benson's training log

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382

4/20/26

Hatfield Squat - 300x5@7 - 3 sets (maybe a tad low)

DB SLDL over the rack - 12sx10@9 3x8@8

40 minutes of Biking

383

4/23/26

Wagon Wheel Deadlift - 265x5@7 - 3 sets

Bulgarian Split Squat - (BW)x10@9, (BW)x7@8- 3 sets

40 minute Bike

384

4/24/26

Press - 120x5@7- 3 sets

DB Rows - 65x10@9, 3x7@9

Curls/pushdowns/calf raises - 4 rounds

40 min bike

4/27/26

Hatfield Squat - 275x6@7 - 3 sets

DB SLDL over the rack - 10sx10@9 3x7@8

40 minutes of Biking

4/28/26

15° incline bench - 200x5@7 - 3 sets

Wide Grip Lat Pulls - 120x10@9, 120x8 - 3 sets

30 minute walk/jog

385

4/30/26

Wagon Wheel Deadlift - 275x6@7 - 3 sets

Bulgarian Split Squat - (BW)x10@9, (BW)x7,7,9@8- 3 sets

40 minute Bike

386

5/1/26

Press - 1215x5@7- 3 sets

DB Rows - 60x10@9, 3x7@9

Curls/pushdowns/calf raises - 4 rounds

30 min run

5/4/26

Hatfield Squat - 305x5@7 - 3 sets

DB SLDL over the rack - 10sx10@9 3x7@8

40 minutes of Biking

387

5/5/26

15° incline bench - 195x5@7 - 3 sets

Wide Grip Lat Pulls - 155x10@9, 155x8 - 3 sets

30 minute walk/jog

5/7/26

Wagon Wheel Deadlift - 300x5@7 - 3 sets

Bulgarian Split Squat - (BW)x10@9, (BW)x8@8- 3 sets

30 minute Bike intervals

388

5/11/26

SSB Box Squat (belted)- 150x5@6, 160x5@7, 170x5@8 - 3 sets

Hip Thrust - 115x8@7, 125x8@8, 135x8@9

40 minutes of biking

5/12/26

TNG Bench - 215x5@6, 225x5@7, 235x5@8

V-Grip Lat Pulls - 155x8@7, 175x8@8, 180x8@9 (PR!)

30 minute walk/jog

389

5/14/26

RDLs - 205x5@6, 225x5@7, 275x5@8
Step-ups on wood box - 3 sets of 8 per leg (BW, BW+5, BW+10)
Bike 30 min

5/15/26

High Incline 55° Bench - 135x5@6, 155x5@7, 165x5@8
Chest supported row - 45x8@7, 55x8@8, 70x8@9
Running for 30 minutes

390

5/18/26

SSB Box Squat (belted)- 190x5@7, 190x4@6, 190x3@6

Hip Thrust - 160x8@9, 160x8@8, 160x7@8

40 minutes of biking

5/19/26

TNG Bench - 205x5@6 - 3 sets

V-Grip Lat Pulls - 140x8@9, 140x6@8 - 2 sets

30 minute bike

391

Those are massive numbers for the overhead press and power clean. Dropping down to 216 pounds bodyweight while trying to maintain that level of strength takes serious discipline. Good luck with the log updates.

392

5/21/26

RDLs - 185x5@7,6,6 - 3 sets
Step-ups on wood box - 3 sets of 8 per leg (BW+25)
Bike 30 min

5/22/26

High Incline 55° Bench - 160x5@6, 160x4@6, 160x4@6
Chest supported row - 50x8@9 - 2 sets of 6@55@8
Biking for 30 minutes

5/25/26

SSB Box Squat (belted) 140x5@7 - 140x4@6 - 2 sets
Hip Thrust - 140x8@9, 140x6@8 - 2 sets
40 min bike