Assassin's Training Log

[Assassin]

New log time! Omaha went well, and I'm forced to be out of my shirt for awhile due to my tattoo appointments, I figured it's time to get strong out of the gear as well. A good friend of mine uses the 5/3/1 principles, and his yoke is also bigger than basically anyone other than Kaz and a few others. He helped me with this new routine. Not going to name drop, but you can probably put two and two together. Just like him, my definition of RAAAAAAWWWW includes a belt, wrist wraps, or knee wraps. If that doesn't work for someone else and their definition of it, take it elsewhere.

The focus is going to be on the major four lifts: squat, bench, deadlift, and military press. The idea is just to get strong, and start the path of a ridiculous yoke. Period. It's percentage based, 4 week waves. It's going to suck, and that's why it will work.

G.F.S.

[Assassin]

RaaaaaAAAAAAAwwwwwwwWWWWWWWWWWWW Squat: 9/15/2008

Squat
3/145
3/235
3/325
5/395
5/420
5/470

Shrugs
10/135
10/225
10/315
10/405
10/495

Hanging Leg Raises SS w/ DB Curls
4 sets/10 reps
4 sets/10 reps/30s-45s

My groin/hamstrings are LIT UP! Not used to the narrow stance, but it will only make me stronger. Going to take a few workouts to modify the %'s, but I have nothing but time.

Walking will suck tomorrow.

[Assassin]

Shoulders: 9/17/2008

Bennihana's Restaurant
2 hours, eating/drinking

Watching Saw IV with a very cute female
2 hours

All in all, a great training day.

-Ryan

[Assassin]

Yoke/Deadlift Day: 9/18/2008

Hang Cleans
warmups
5/155
5/165
5/175

Deadlifts
warmups
5/375
5/405
5/425

Hypers + Roman Chair Abs Giant Set
4 sets/10 reps each

I'm keeping the hang cleans light, since I never do this exercise. I also don't know how this is going to affect the deadlifting as it gets heavier, but I gots to do it if I want a big yoke. Forgive me for not doing reps with 325 at a bodyweight of 125 like so many e-lifters. Start too high, and you start overtraining.

Raw training sucks.

-Ryan

[bigred90]

very nice to see you back! Raw work sucks but it turns out to be good right haha. Looken forward to it

[Assassin]

Thanks, Broheem. I have a lot of downtime and tattoo appointments coming up, so no shirt work. Might do an equipped squat, RAAAAAAAAAAAWWWWWWWWWWW bench, equipped deadlift in the late winter/early spring. We'll see.

[HumanHorrorFilm]

Awesome Log.

I cant wait to try some 5/3/1 principles myself after i finished a few runs of Sheiko.

The simplicity of 5/3/1 lookf fantastic to be honest. Thats why im holding off on ordering a book describing it, i would probably want to drop Sheiko.

Good luck man!

[Assassin]

HHF, I think Sheiko is great and all if you're a beginner. I think I've seen you around the boards for awhile, so it might be time to switch it up. Hint hint.


Bench Day: 9/20/2008

RAAAAaaaaAAAAWWWWWWW Bench
warmups
5/275
5/290
5/315

Dips
4 sets/10 reps <-- haven't done these in 6 years? Need to relearn the form before I start adding weight

Facepulls + CSRs Superset
4 sets/10-20 reps/average band
4 sets/10 reps/4 plates

Training partners hit PRs, weights felt really light for me (as they should), and injured training partner was sort-of benching today as well. Great day.

-Ryan

[LessThanLuke]

Subbed. Nice lifting and I like your tats! Been thinking about what to get for my first one

[Assassin]

Subbed. Nice lifting and I like your tats! Been thinking about what to get for my first one

Thanks a lot, LTL. All I can say about the tattoo is be VERY picky with who you choose to do your work. It took me about 6 years of searching who was in my area wherever I lived before I found Dan, my artist. Everything about his art is off the hook, and all custom. I've already had people tell me they go to his site to copy his style/work. Once you find the artist, bring your ideas to him/her and let them run wild. Chances are it will be 10x better than you could've imagined. Take your time, it's permanent!

-Ryan

[LessThanLuke]

Thanks a lot, LTL. All I can say about the tattoo is be VERY picky with who you choose to do your work. It took me about 6 years of searching who was in my area wherever I lived before I found Dan, my artist. Everything about his art is off the hook, and all custom. I've already had people tell me they go to his site to copy his style/work. Once you find the artist, bring your ideas to him/her and let them run wild. Chances are it will be 10x better than you could've imagined. Take your time, it's permanent!

-Ryan

Thanks for the advice

Having an idea is the problem lol. I know I want one just no clue what yet.

[bigred90]

nice lifting man. Whats your best raw bench to date?

[Assassin]

LTL, give your ideas to the artist you choose to work with. Like I said, let them run wild.

bigred, I get around 700 out of my shirt, so even the bar is hard for me to move. When I say RAAAAAAaaaaaAAAAWWWWW bench, I mean reverse black band off a 10 board.

-Ryan

[bigred90]

LTL, give your ideas to the artist you choose to work with. Like I said, let them run wild.

bigred, I get around 700 out of my shirt, so even the bar is hard for me to move. When I say RAAAAAAaaaaaAAAAWWWWW bench, I mean reverse black band off a 10 board.

-Ryan

sounds good haha, raw is over rated anyways

[Assassin]

SQUAT Day: 9/22/2008

Squats
warmups
3/400
3/425
3/450

Shrugs
15/225
15/315
15/405
15/495
10/585

Belt Squat + Hanging Leg Raises Superset
3 sets/10 reps/225
3 sets/15 reps

Having a form break at the bottom on the squats. I start pulling a Goggins where I squat morning it out of the hole. Core/ab issue? I think so, so I'm going to pound them even more. Tried wrapping the knees. Convicts on the first set, it hurt more than supported. Strangulators on the 2nd, more spring but still kind of pointless. Last set was just a belt, so almost RAAAAAAAAAAAAWWWWWWWWWWW. Speed was fine, I just need to drive with my head and keep tight in the hole.

-Ryan

[benbriz]

Nice new log bro. New tat's are the only reason to skip the shirt work! Great # as always.

[Assassin]

Thanks, Ben. Looking to drop some weight during this training cycle as well. I don't have a meet in sight, so I just want to get stronger in the meantime. Hopefully start working with Starnes, money permitting.

I wish my tattoo was less expensive. But when you go to the best...

[bigred90]

damn nice workout. How wide do you have your raw stance?

[Assassin]

Just beyond shoulder? Feels like my heels are touching... I'm so used to the wide competition stance. Ironically, this stance is tearing my hips up more than my comp stance.

[HumanHorrorFilm]

Man, i absolutely love getting new tattoos....sadly, the guy i go to is booked a lot in advance, so its tough getting appointments.

Strong training Assassin.

I didnt even get into Sheiko and your telling me to switch it up, haha. I will be ordering Wendlers book this week though, as I got an injury hit, so i need to have something to read and maybe apply for Upper body lifts for a while, till i can run Full Sheiko again.

How many tats you sporting?

[benbriz]

Thanks, Ben. Looking to drop some weight during this training cycle as well. I don't have a meet in sight, so I just want to get stronger in the meantime. Hopefully start working with Starnes, money permitting.

I wish my tattoo was less expensive. But when you go to the best...

Right on. I think leaning up once in awhile is a good idea. Look forward to seeing the work!

[Assassin]

Man, i absolutely love getting new tattoos....sadly, the guy i go to is booked a lot in advance, so its tough getting appointments.

Strong training Assassin.

I didnt even get into Sheiko and your telling me to switch it up, haha. I will be ordering Wendlers book this week though, as I got an injury hit, so i need to have something to read and maybe apply for Upper body lifts for a while, till i can run Full Sheiko again.

How many tats you sporting?

I'd recommend doing the full 5/3/1 by Wendler when you're healed. Sheiko seems to be popular on the internet, but I don't know any guys actually using it that move big weights. Not saying it's bad or wrong to try it, but I'm the type to follow the big guys and what they're doing. (I know big guys overseas have used Sheiko, not trying to flamebait)

As for the tattoos, just this one on my right arm. It's a 3/4 sleeve, with an absurd amount of detail. Won't be done until August of next year. We have some ideas for my left arm, but the man is booked up into 2010 right now. We haven't even set the ball in motion, let alone the internal organs I'll have to sell to pay for another! I have ideas for my left arm, back, etc, but will take those as time goes on. Dan isn't going anywhere, he's more than willing and able to work on me as long as I pay him accordingly.

[Assassin]

Right on. I think leaning up once in awhile is a good idea. Look forward to seeing the work!

QFT!!

Not really sure what I'm more looking forward to: actually looking the part of the weights I move around, or having a sleeve that will hopefully be gracing some magazines in the not-so-distant future. I guess the dieting in the meantime, while the sleeve is finished, will make the pictures that much more presentable come magazine time.

[benbriz]

Good goal bro! All of my work is half done. After worlds Ill go in and finish my left sleave hopefully. Im with you though Its going to take at least a month more. Can't wait to see the results!

[Assassin]

Good goal bro! All of my work is half done. After worlds Ill go in and finish my left sleave hopefully. Im with you though Its going to take at least a month more. Can't wait to see the results!

Mine will be finished August of next year... Definitely post some pics when you finish. Hopefully by then I'll not be shirt-retarded and pass you on the bench! (Granted I'm a few weight classes heavier...)

[benbriz]

I love it bro. Wt classes dont matter to me. Im more excited to see the work!

[Eddie-M]

You better post a pick of that right arm on your body space when you get it filled in, should look great!

[Assassin]

You better post a pick of that right arm on your body space when you get it filled in, should look great!

I'll have progress pics throughout. I'm getting part of the forearm filled in this November, and then starting some of the gear work in December. It's going to be crazy!

[HumanHorrorFilm]

Well, couldnt resist. Bought the book, and since my low back is a tad touchy, going to do 5/3/1 method for Push Press, Bench, and lightly for squats and Sumo DL's

I bit the bullet. haha

[Assassin]

Well, couldnt resist. Bought the book, and since my low back is a tad touchy, going to do 5/3/1 method for Push Press, Bench, and lightly for squats and Sumo DL's

I bit the bullet. haha

You made a wise decision, my friend. I was just talking with Yoda himself, and we're tweaking a few things already. Raw training sucks, but it's going to get me a better total at a lighter bw. I can't wait.

-Ryan