Ryan Benson's training log

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402

De-loaded all of last week nothing spectacular

7/6/26

SSB Squat - 120x5@8 - 3 sets
Hip Thrusts - 90x8@9, 90x6@&8 - 3 sets
40 min bike

7/7/26

Bench - 230x5@7, 230x4@7 - 2 sets
v Grip Pulldowns - 140x8@9, 140x6@8 - 3 sets

7/9/26

RDLs - 195x5@8, 195x5@8 - 2 sets
Step-ups - BWx8@9, BWx6@8 - 2 sets
30 min bike

403

7/10/26

55° incline bench - 180x5@7, 180x4@7 - 2 sets
chest supported row - 80x8@9 80x6@8 - 3 sets
40 minute bike

404

7/13/26

5-3-0 SSB (beltless) - up to 115x5@8
1 count pause Hip Thrust - up to 160x6@9
30 minute bike

7/14/26

5-3-0 Bench - up to 155x5@8
wide grip pulldowns - up to 200x6@9 (PR)

7/16/26

3-0-3 Deadlift (with straps) - up to 245x5@8
2-0-2 (two 45lb rubber plates) front foot elevated split squat - up to 12s + Bw x6@8
30 minute easy jog

7/17/26

3-2-0 - 30 Degree Incline Bench - up to 145x5@8
DB Rows - up to 70x12@10 (might be a PR)
easy bike later

405

7/21/26

2ct pause squat - up to 190x3@7
1ct hip thrust - 145x8@9, 145x6@8 - 3 sets

7/22/26

Bench - 4x3@225@6-7 (messed this up)
Wide grip Pulldowns - 160x6@8, 160x5@8 - 3 sets
40 minute bike

406

kinda de-loading the last two weeks. Was out of town and didn’t have a lot to do.

8/4/26

2ct pause squat - up to 170x3@7, 3x3@7
1ct hip thrust - 170x6@8, 155x6@6-7 - 2 sets

8/5/26

Bench - 1x3@235@7 3x3@210
Wide grip Pulldowns - 175x6@8, 155x6@7 - 2 sets
40 minute bike

407

8/6/26

Wagon wheel deads (no belt) up to 345x3, 3x3@300@6
3-0-3 tempo split squats - bwx6, two more sets with band
Bike - 45 min

8/7/26

2ct pause incline bench - 4 sets
DB Row - 50x12@9, x10 same weight
30 min run

8/10/26

2 ct pause SSB - 160x3@7, 130x3 - 3 sets
Hip thrust - paused - 140x6@8, 120x6@6-7
45 min bike

8/11/26
2ct pause bench - 200x3@7, 170x3x3
Wide grip Pulldowns - 130x6@6, 115 - 2 sets of 6

Feel sore, annd in pain and unmotivated. May need some more adjustments.

408

8/14/26

Wagon Wheel Deadlifts (beltless) - 290x3@7, 3x3@245
2-0-2 Split Squats (on 2 rubbers) - BWx6@8, 2 more sets of 6@bw+red band
30 minute run/walk @rpe 6

409

8/15/26

2ct pause incline bench - 185x3@7, 165x3x3@6
DB Row - 55x12@9, x8 same weight
30 min run