Assassin's Training Log

[Andalite]

Congrats on your deadlift not totally sucking anymore, one day you'll be able to deadlift like me. Bro.

lawl.....troll alert.

[BrobiWanKenobi]

And you are...?

So that's how it is! We'll see if I let you sleep on my couch or train at my gym the next time you're in town.

[BrobiWanKenobi]

lawl.....troll alert.

naw...me and Ryan go way back....not way way back but a little back...

[Andalite]

naw...me and Ryan go way back....not way way back but a little back...

Nevermind then.....Apologies for butting in.

[BrobiWanKenobi]

Nevermind then.....Apologies for butting in.

No worried Broseidon.

[Assassin]

Bench Day: 8/7/2010

Bench Press
warmups
320 x 3
::add Sling Shot one size too big::
230 x 3
320 x 3
370 x 1
410 x 3 <-- nice and easy, as it should be

CSRs
10/1pl
10/2pl
10/3pl
10/4pl
10/4pl
10/4pl
10/4pl

Band Pushdowns
2 sets/50 reps?

Pull Aparts w/Monster Mini
2 sets/20 reps


410 x 3 Bench w/ Sling Shot




strong looking gut/10

I am aware. Still have a bit of gut to lose + my pseudo gymnast arch = makes me look like I'm pregnant when benching.

The Sling Shot is just awesome. I need an XL (stupid biceps not growing via bench pressing) and my training partner had the XXL. It still worked fine, and mimics the groove of a shirt perfectly. I'm going to get one to overload my raw bench, and would HIGHLY recommend one for anyone having problems learning the groove of their shirt. It's identical to my Overkill.

-Ryan

[Assassin]

Deadlift Night: 8/9/2010

Deadlifts
warmups
545 x 4 <-- rep PR

Ab Wheel
1 or 2 sets, forearms on fire so I shut it down

Hammer Curls
20/30s
20/30s

I was recovering from a HUGE cold/cough the week before. I've been working 60 hours/week between my two jobs, on top of going to school, a long distance relationship, and lifting/churching when I get the chance. It finally caught up to me...

Either way, I was hoping for a few more, but given how sick I was I can't complain.

Still nothing impressive.
-Ryan

[Assassin]

OHP/Upper Body Day: 8/11/2010

OHP
warmups
205 x 5 <-- ties all-time rep PR at this weight? Weird how I can get 225 x 4 still...

Incline DB Bench
10/100s
10/100s
10/100s
10/100s

Shrugs
10/135
10/225
10/315
20/405
30/405

Hammer Curls
10/60s
10/60s
10/60s
10/60s

Upright Rows
10/70
10/70
10/70

Still sick. Still progressing. Can't complain.

-Ryan

[Assassin]

Nothing Day: 8/14/2010

Watch this video. It is amazing, and if you grew up in the 80s/90s and watched cartoons, it's even more amazing.

DJ Z-Trip - Breakfast Club




Try and tell me that song isn't ridiculous.

I love to eat Golden Grahams when I'm watching my cartoons.
-Ryan

[Assassin]

Squat Night: 8/16/2010

Loose Brief Squats
warmups
505 x 3 <-- meh
::add new Ace suit, no briefs::
595 x 1
685 x 1
755 x 1 <-- PR being this far out from a competition? Plenty left in the straps, and need to take the hips/sides in a bit.

GHRs
4 sets/10 reps

Pretty blah workout. Still feeling a bit groggy from the sickness, and started using my CPAP again so my sleep is all messed up.

Using the Ace suit sans briefs is a lot of fun. I feel like I actually get 'pop' out of the bottom now. We shall see if/what I break at my meet in October. Mid-8's for sure if I'm at 755 this far out is my guess. Mayyyyyyybe if the planets align, the iron gods show me grace (and I actually nail my opener!!), there's a 1:10000 chance I'll try 900?

-Ryan

[BrobiWanKenobi]

Squat Night: 8/16/2010

Loose Brief Squats
warmups
505 x 3 <-- meh
::add new Ace suit, no briefs::
595 x 1
685 x 1
755 x 1 <-- PR being this far out from a competition? Plenty left in the straps, and need to take the hips/sides in a bit.

GHRs
4 sets/10 reps

Pretty blah workout. Still feeling a bit groggy from the sickness, and started using my CPAP again so my sleep is all messed up.

Using the Ace suit sans briefs is a lot of fun. I feel like I actually get 'pop' out of the bottom now. We shall see if/what I break at my meet in October. Mid-8's for sure if I'm at 755 this far out is my guess. Mayyyyyyybe if the planets align, the iron gods show me grace (and I actually nail my opener!!), there's a 1:10000 chance I'll try 900?

-Ryan

cpap again? fatty.

[Assassin]

cpap again? fatty.

Just trying to see if it will get me better sleep, Mr. Brotato Head.

So far, not so much. Maybe my apnea hasn't returned after all?

[Assassin]

Bench Day: 8/21/2010

Bench
warmups
320 x 3
::add Sling Shot::
370 x 3
410 x 3
::add modified Overkill::
500 x 2 <-- 3 board
595 x 1 <-- 1 board, didn't feel heavy but my form was atrocious
::add Sling Shot again::
315 x 15 <-- this thing is awesome!

Back Totter
10/360
10/405
10/450

Hammer Curls
3 sets/15 reps

Light Band Pushdowns
3 sets/20 reps


Got an XL Sling Shot yesterday, and was pleased with the results today. Diet has been garbage and sleep is all over the board working 60+ hours/week right now. 4 day weekend in Boston with my girlfriend coming up, so I'm cranking the hours now that I have a 2.5 week break from school. (As if anyone cares hahahahaha)

Debbie was kind enough to take in the sleeves nice and tight, but with the chest plate/arm circumfrence difference it's made the sewing hard. I heard a few seems pop during the 595, so that threw me off mentally. I'll git er dunnnn next week.

-Ryan

[Assassin]

Squat/Deadlift Night: 8/25/2010

Squats
warmups
475 x 5 <-- loose Ace briefs over basketball shorts
::Ace suit sans briefs::
505 x 1 <-- mile high
595 x 1 <-- mile high
685 x 1 <-- straps up, lower than the previous
775 x 1 <-- straps up, in the ballpark of depth? A little shaky at the bottom.
865 x 10 second hold to buildup CNS/PNS

Deadlifts
warmups
495 x 5 <-- guh.

DB Curls
50s, 45s, 40s, 35s, 30s, 25s dropset

Energy still dragging, but making progress. I'll be taking squatting off this next week due to work and my upcoming trip to Boston. I might do some pulling next week, but we'll see.

-Ryan

[Assassin]

Bench Day: 8/28/2010

Bench
warmups
320 x 3
::add Sling Shot::
370 x 1
410 x 1
430 x 1
450 x 1 <-- SWEET!!!

Modified Band Pullapart Setup
4 sets/15/monster minis

Light Band Pushdowns
4 sets/15

DB Rows
10/100s
10/150s


My left forearm was on absolute fire today, so no shirt work. I'm toying with the idea of a bench only meet in November instead of a full meet in October. Taking today's workout out of the shirt, and then next weekend's due to being in Boston effectively gives me 5 more training weeks and then opener week before the meet. I'd like at least 10. BIG Iron's hosting a meet November 20th from what I've heard, so I'm thinking I might shoot for that. I'm also thinking about getting an Overkill custom fitted for me (not the hand-me-down I've been using and having great success with). We shall see.

Pumped about the 450 in the Sling Shot. It didn't feel too bad, even with a bunk forearm, and apparently I brought it lower than normal. Makes me a bit curious about if I brought it down in the proper groove...

-Ryan

[Assassin]

Bench Day: 9/4/2010

Bench
warmups
315 x 3
::add Sling Shot::
315 x 8
315 x 8
315 x 8
315 x 13

Tricep Pushdowns
lots of reps like a bodybuilder

I was in Boston this weekend, and had to train at Bally's. I brought the Sling Shot to get some rep work in, even on a crappy bench and forced to use a POR grip. I tried to make the best of it, and ran into a fellow powerlifter trying to get back into it who has been training at Boston University for awhile. I talked to him about TPS in Everett, MA so hopefully he can start training with them.

Oh yeah, I got engaged. PR.

-Ryan

[SwamFin]

Oh yeah, I got engaged. PR.

Grats dude!

[animalfan]

Oh yeah, I got engaged. PR.

-Ryan

congrats ryan, great pr!

[smitsky]

Congratulations Man!

[Assassin]

Grats dude!

congrats ryan, great pr!

Congratulations Man!

Thanks a lot, guys! I am very blessed to be starting a life with this woman. She's also hot, so I'm pretty lucky.

-Ryan

[ChecksandGiggles]

Congrats on the engagement, and the progress!

[Assassin]

Deadlift Night: 9/6/2010

Deadlifts w/200lbs chains
warmups
405 x 2
495 x 0
405 x 2

Ab Wheel
3 sets/15 reps

DB Curls
10/50s
5/45s
5/40s
5/35s
5/30s
10/25s <-- one giant dropset


405 + 200lbs Chains DL



I have no idea what that annoying sound is in the video...

Decent workout, but I remembered how the deads with chains messes with my shoulders. Not sure when I'll do these again.

-Ryan

[Assassin]

OHP/Upper Body Day: 9/8/2010

OHP
warmups
200 x 6

Incline DB Bench
10/100s
10/100s
9/100s

Hammer Curls
10/50s
10/50s
10/50s

Upright Rows
20/25s
20/25s

Decent workout. Still a little tired from the weekend in Boston and school starting back up full force.

-Ryan

[Assassin]

Bench Day: 9/11/2010

Bench
warmups
320 x 3
::Sling Shot::
370 x 3
410 x 3
::Overkill Shirt::
500 x 2 <-- 3 board
590 x 2 <-- 2 board
640 x 1 <-- 2 board

Tricep Death
250 x 5 <-- full range
250 x 5 <-- 1 board
250 x 5 <-- 2 board
250 x 5 <-- 3 board
250 x 5 <-- 4 board

Back Totter
10/290
10/380
10/380


Felt good to get back in the shirt with no forearm pain. 640 didn't feel too bad, but it wasn't pretty off the boards. In a few weeks it will be old hat.

-Ryan

[Assassin]

Squat Night: 9/13/2010

Squats
warmups
505 x 2 <-- straps down
595 x 2 <-- straps down
685 x 2 <-- straps down, rep PR
775 x 1 <-- straps up, within 1.5" or so
825 x 1 <-- HUGE PR at the new bodyweight in just a suit, sans briefs. <1" to go...

Ab Wheel
4 sets/15 reps

DB Curls
10/40s
10/40s
10/40s

Back Totter
15/200
15/200
15/200
15/200


825 x 1 Squat




Feels good to nail that with good speed 10 weeks out from Omaha. If training keeps going like this, I'll smash 900 for sure. I was within an inch, but I'll take it.

I ordered a new Overkill shirt, Frankl style today. It will be 2-4 weeks before I get it, but I'm expecting BIG numbers out of this shirt.

-Ryan

[FrostHammer]

Holy **** man, no joke on that squat. Training is looking awesome!

[Andalite]

Awesome Squat!!!!

I LOL'ed at the guy who showed his ass + flabby stomach!!!!

[Assassin]

Holy **** man, no joke on that squat. Training is looking awesome!

Thanks a lot, FrostHammer!

Awesome Squat!!!!

I LOL'ed at the guy who showed his ass + flabby stomach!!!!

Haha, thanks Andalite! That's one of my training partners, Paul. He used to post here on bb.com

Congrats on the engagement, and the progress!

Thanks a lot, ChecksandGiggles!

[Assassin]

OHP Day: 9/15/2010

OHP
warmups
190 x 5 <-- just the light, 5's day

Incline DB Bench
4/120s <-- too big of a jump from the 100s after doing my OHP work... Pressed for time as well.


Quick workout. Can't be late for class, but wanted to at least get some overheads in.

-Ryan

[BrobiWanKenobi]

FYI: you've been trolled on the outlaws in regards to the EFS sponsorships