Impossible Strength, unbeatable speed, and inhumane power... GTFIH

[sekaonayr]

Many of you guys know me here, many don't. my names ryan,
i have come a long way since summer began, and plan on keeping it going.

i have been lifting religiously for almost 2 years now, and have made this
a lifestyle at working out to help my performance in lacrosse. heres some stats:

5'11, 206.5 lbs. as of today.
Bench: ~305
Squat: ~375
Deadlift:~430
Box Jump ~60 inches
Top Sprint Speed: ~15.8 mph

And heres todays workout!

Full Body PUSH

DB Bench Press:
60 x 4 W/U
80 x 4 W/U
100's x 8!! PR

Sled Push:
150 x 40 yards x 3

One Arm DB Shoulder Press:
Shoulders are way to sore
from boxing yesterday, weight
was definetly very light

55's x 7
65's x 7 (x2)

Bulgarian Split Squats:
75's x 5 (x3)

Single Arm Tricep Pushdown:
35 x 10 (x3)

Box Jumps:
30 x 3
54 x 1
55 x 1
Yee, i can probably hit
60 inches soon if i start
with box jumps at the
beginning of my w/o

Anti Rotational Crunch:
3 x 10

POST WORKOUT STRETCH AND FOAM ROLLED FOR 30 mins after.



That's all for now, i have upper body pull tomorrow.
will try going for prs as i have been pring every session ALL summer!

[wusup692]

good job man!

[watermelonbrah]

strong benching!

[bishopbeater]

subbed..again..even though this is like..the..100th log lol ;)

[sekaonayr]

strong benching!

thanks maynee


subbed..again..even though this is like..the..100th log lol ;)

5th one in two years i aint even mad brah.

[sekaonayr]

off for some S.A.T prep and then heading to the gym for upper pull!

[sekaonayr]

Upper PULL

Weighted Pull Up:
BW x 5
BW x 5
BW + 20 lbs x 5
BW + 30 lbs x 5
BW + 20 lbs x 5
BW x 8

TRX Body Row:
3 x 10-15

Shrugs:
100's x 10 x 3

Rear Delt Flyes:
45 x 10
90 x 10
115 x 6
135 x 6 PR!

Dynamic Thick Bar Curls:
3 x 20


sick workout, got 2 weeks free supply of the VPX stack and
im gunna start using it, workout went very well today so its a pretty good stack!

the stack is NO Shotgun along with some other creatine mix that you drink during the workout, it helped with my energy a bunch!

[MasterTank]

Are you serious about the box jump? If so, I am in.

[sekaonayr]

Are you serious about the box jump? If so, I am in.

dead srs bro, dat dere hip flexibility lets me get high as fuarkkk on box jumps.

whats yours at?

[MasterTank]

dead srs bro, dat dere hip flexibility lets me get high as fuarkkk on box jumps.

whats yours at?

I dunno, lol. I need to start doing plyo.

[SomeRandom]

Box Jump ~60 inches

http://i185.photobucket.com/albums/x208/agomago/Gifs/mother-of-god.jpg
in on spud web's lifting log...


Also strong lifts all around bro.

[sekaonayr]

I dunno, lol. I need to start doing plyo.

work a lot on stretching for a high box jump too!


http://i185.photobucket.com/albums/x208/agomago/Gifs/mother-of-god.jpg
in on spud web's lifting log...


Also strong lifts all around bro.

hahaha lulz :D thanks guys. i'll definetly have a video up of it sometime around august 27th-28th, the end of my program before i start a new one. im pretty stoked, 60 inches is like up to my neck :D

[sekaonayr]

today is me and my gfs one year anniversary brahs!! shes the best and im very happy we have had the opportunity to be together this long

[sekaonayr]

PUSH

DB Press:
70's x 4
80's x 4
100's x 8 tied pr
100's x 5

Single Leg Box Jumps:
up to 35 x 3 each leg

Suspension Training Superset:
Pistol Jump Squats
Single Legged Pushups
3 x 6 // 3 x 10
AWESOME SUPERSET!

Single Arm Shoulder Press:
3 x 6

Single Arm Tricep Pushdown:
30 x 10 x 2
35 x 5 x 1 PR

Wall Drive Drills:
High knees 3 x 6-8 seconds
Hamstring Circles 3 x 10 each leg



i feel like im going to get into a fight these next few weeks, so many people talking **** about me / trying to get my girlfriend to cheat on me... fists will be thrown fo sho

[sekaonayr]

PM: Sprints.

8 50 yard sprints.

pull day tmorrow!

[sekaonayr]

http://i51.tinypic.com/9avcqv.jpg

pardon the homo face. did it for lulz
this was like 2-3 weeks ago, just figured out how to send picture mail from new phone :P

[sekaonayr]

Allright, im back to logging. heres todays max effort upper body workout:

Warm-Up:
Foam Roll for SMR
some band dislocations
some light kettle bell jerks

*superset*
Bench: 3 x 1 (240) (focused on speed, so not to heavy)
Explosive Med Ball Pushup 3 x 3

*superset with no rest*
Pullups
Dips

*Tri-Set*
Kettle Bell Jerk (30 kg) 3 x 3
Battle Rope Slam 3 x 6
Suspended YTW's 3 x 5

*Random*
rotator cuff strengthening
med ball throws
Catipillars
one arm tricep pushdowns
etc

*cooldown*
Massage stick
1/2 mile jog
foam roll
static stretch
ankle mobilization


also, a few workouts ago i cleaned 230 so i was pretty excited about that.
gunna try to break the school record by the end of junior year with a 315 clean

[Foxr32]

oh hai der. i just started back logging again too,i see you post pics now so i wll def be keeping up.

[ForGreece]

just deciphered your name mind=blown

[Foxr32]

just deciphered your name mind=blowni dont get it

[sekaonayr]

Dynamic Upper:

*Med Ball Chest Throw*
3 x 8 w/ 20 lbs

*5 x 5 bench workout*
*Superset explosive med ball pushup*
(just starting, up to 225 x 5)

*Superset*
Pullups
Med Ball Slams

Bicep curlszzzz. then some running

ITS HARD TO EAT NOW. idk why, im struggling, and loosing a lot of weight :(