View All Posts: RyanGoodall
| » Ryans Training @ Ironside Strongman. (Go to post) | 11-07-2011 @ 21:12 | ||
| squat day: reverse bands ....worked up to 210 x 8 p.r + a few sets before a giant burnout with 180 kg...lost my vision and passed out outside the gym with splitting headache. btn push press day...slammed bar on traps on giant set and searing pain in my head again deadlift day...180 x 9 p.r...last rep searing pain...massaged traps. It feels as though i tore my trap as there is lots of scar tissue down it. Trapped nerve in traps so need to be careful with training. All in all strength is increasing rep wise on this diet!!! 180 x 9 is not too shabby at 76.8 kg! | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 01-07-2011 @ 00:09 | ||
| Deadlifted 180 for 7 yesterday with standard high volume back work. Didnt train today...just cleaned the gym. Plan for this week: Monday- Wednesday...no direct carbs. Day 1) Shoulders + Obliques. -boxing 2) Legs + dips -cycling 3) Chest + Triceps. -boxing 4) Back + Biceps. -cycling. How the week panned out: Monday: BTN push press/jerks super high volume + giant sets. worked up to 90 kg x 3 90kg x 1 (fail) isolation work on delts oblique side bends with the 35 kg dumbell for sets Tuesday: Front Squats with oly grip! -60 x10 80 x 10 80 x 10 80 x 10 60 x 8 60 x 8 Back squat partials -worked up to 190 kg for 5 (5 sets in total) lunges with 60 kg up and down track a few times.....SERIOUS VOLUME SESH. Came back that night for Clean + Jerks 15 x 1 Explosive push ups Wednesday: Tired of course - Chest + Tricep extensions flat dumbell press 5 sets of 6-8 ( could only use the 35s today) dips -w/ 20 kg x 12 -w/20 kg x 10 bodyweight to failure push ups to failure for a few sets. Tricep extensions....too tired. Thursday: DOMS from Tuesday CNS fatigued starting out on deadlifts...nearly didnt do them warmup -140 x 5 -160 x 8 -180 x 7!!!!!!!! Strong for todays expectations. Necessary screaming involved on last 2 reps. -140 x 10 -140 x 8 Wide grip pull ups: lots couldnt pick up 60 kg for bent over rows lol Came back later on for Snatch tutorial working with 6 triples @ 55 kg after working up to 60 kg max. -this wasnt a max....my technique needs work. | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 26-06-2011 @ 21:09 | ||
Post Edited: 01.07.2011 @ 00:08 AM by RyanGoodall Deadlifted 180 for 7 yesterday with standard high volume back work. Didnt train today...just cleaned the gym. Plan for this week: Monday- Wednesday...no direct carbs. Day 1) Shoulders + Obliques. -boxing 2) Legs + dips -cycling 3) Chest + Triceps. -boxing 4) Back + Biceps. -cycling. How the week panned out: Monday: BTN push press/jerks super high volume + giant sets. worked up to 90 kg x 3 90kg x 1 (fail) isolation work on delts oblique side bends with the 35 kg dumbell for sets Tuesday: Front Squats with oly grip! -60 x10 80 x 10 80 x 10 80 x 10 60 x 8 60 x 8 Back squat partials -worked up to 190 kg for 5 (5 sets in total) lunges with 60 kg up and down track a few times.....SERIOUS VOLUME SESH. Came back that night for Clean + Jerks 15 x 1 Explosive push ups Wednesday: Tired of course - Chest + Tricep extensions flat dumbell press 5 sets of 6-8 ( could only use the 35s today) dips -w/ 20 kg x 12 -w/20 kg x 10 bodyweight to failure push ups to failure for a few sets. Tricep extensions....too tired. Thursday: DOMS from Tuesday CNS fatigued starting out on deadlifts...nearly didnt do them warmup -140 x 5 -160 x 8 -180 x 7!!!!!!!! Strong for todays expectations. Necessary screaming involved on last 2 reps. -140 x 10 -140 x 8 Wide grip pull ups: lots couldnt pick up 60 kg for bent over rows lol Came back later on for Snatch tutorial working with 6 triples @ 55 kg after working up to 60 kg max. -this wasnt a max....my technique needs work. | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 22-06-2011 @ 19:24 | ||
| squatted 120 for 17 reps yesterday. boring chest today. | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 18-06-2011 @ 17:38 | ||
| SErious f**king 15 reps out of 180 on rack deads...nearly passed the f**k out. this was after 2 sets of 200 for 5. So im getting stronger anyway and fast, on lower calories. Getting in about 2500 a day as opposed to the bog standard 4000. Wide grip pull ups again. One arm rows 4 sets of 12...with 50 kg. went to collect my results....2.1 overall before rechecks. came back and trained heavy abs + some other body weight stuff. Meal to follow at the gym was: 5 giant cookies all butter of course milk litre 3 double cheese fries BOOM | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 16-06-2011 @ 19:33 | ||
Post Edited: 16.06.2011 @ 19:35 PM by RyanGoodall Chest:flat dumbell 8 sets of 5-12 worked up to the 40s for 5 dips -20 kg -15 kg bodyweight till burnout x 2 sets chins: lots foam roller: lots...obliques f**ked | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 15-06-2011 @ 21:53 | ||
| Tuesday: did boxing for conditioning instead. Pad work. f**king killed me and my arm and wrist were in spasm so that was tough to get through today. Wednesday: Legs -foam roller massage 15 mins + stretching -wrist swolen to f**k so changed to wide grip on squat. -the bar -60 x 10 -100x8 -100x12 -120x10 130x 12 100 x 15 these sets are close stance toes straight out. 100 x12 60x20 60x20 side bends with 50 kg per side for 5 sets. Trying to condition my obliques. | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 15-06-2011 @ 00:41 | ||
| did boxing for conditioning today. Still have what they call the shakes. Tomorrow is legs + need to work on obliques. definitely not conditioned enough. | |||
| » Race to 200 front squat (Go to post) | 13-06-2011 @ 14:06 | ||
| Ill join this thread come autumn! | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 13-06-2011 @ 14:04 | ||
Wiegieboard said:Solid chins. I'm doing the weighted stuff myself right now. Would be very happy with that number. High rep rack pulls must be a f**ker. no wonder you were shaking with those badboys. Yeah well i think i was shaking getting the 4th rep up on 220. Rack deads take it out of ya. The following sets felt very heavy due to the fatigue setting in. Took ammonia for every set so black spots floated in the periphery! | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 13-06-2011 @ 14:02 | ||
| Monday: Yoke + some core exercises. 1)Military press strict: 2) Clean + jerk 3) front raises 4) Shrugs core work: gonna try some new stuff im not used to. Tuesday: Hill sprints will be considered my training for this day. Found a great hill at a nearby park. Went there with a hangover on Friday and it was good fun. Yes I had a hangover on saturday too lol. Wednesday Legs + abs again. Reverse band squats for 5 sets to failure. Lunges with dumbells this time. Good mornings 5 sets. hanging leg raises + various core holds + possible appletini pressing. Thursday Chest + Triceps 1)Flat dumbell press 2)Steel Log 3) dips weighted Wrist should be fine to do some tricep extensions. Friday Strongman Superyoke....hopefully work up to 180 kg. Atlas stones. Tyre deadlifts. Ill turn this into a circuit. | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 13-06-2011 @ 13:52 | ||
Post Edited: 13.06.2011 @ 13:54 PM by RyanGoodall I think im behind on my log a bit.Saturday of week 2: hungover so just did farmers walks and the pain in my head was incredible during! Not even gonna call that a session...tried to muck about with oly lifts and atlas stones but was really just messing. Sunday: day 1 week 3 Bent over rows -60 -60 stretching + mobility -100x 10 -100x 10 -100 x 10 RAck deads from pin #2 -140 180 200 220 220x 4 180x8 160x9 160x12 160x12 (shaking at the end of both sets as 220 was a pr.) Weighted wide grip chins -15 kg 3 sets of 8 bodyweight chins hammers....worked up to 30 kg a side for 10. *apparently thats not tendonitis but feels like it at the time. You get achy elbows from atlas stones sometimes. | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 09-06-2011 @ 20:17 | ||
| elbows really sore again when i started doing atlas stones, post mobility work. Did super yoke with 140 kg x 4 sets up and down track. good mornings...worked up to 100 kg for a single but that was my max point! 5 sets of 5 working up to that weight. farmers walks -50 kg a side -60 kg -60 kg atlas stones...did a good 12 loads with 80 kg. Elbows were fine from the farmers traction. | |||
| » Ryans Training @ Ironside Strongman. (Go to post) | 08-06-2011 @ 19:30 | ||
| Flat dumbell -25-10 30s-10 3s5-10 40s- assisted 8 Dips -bw 2 x 12 15 kg 1 x 12 20 kg 1 x 12 Incline dumbell -22.5s x 12 -25s x12 -25s x 12 done. Elbows sore. " rel="nofollow" target="_blank">http://www.youtube.com/watch?v=O3AzJcBBxTE[/youtube] | |||
| » Sam's surgery recovery/westside journal (Go to post) | 08-06-2011 @ 19:26 | ||
| You hunted the jack and cornered him. | |||