Assassin's Training Log

[HumanHorrorFilm]

Finally took your advice man and dove right into 5/3/1

[Assassin]

Finally took your advice man and dove right into 5/3/1

You won't regret it. It's not rocket science and all sorts of crazy % progressions. It's simple, easy, and it works. No need to complicate lifting. All we do is lift weights, and put them back down.

-Ryan

[Assassin]

Bench Day: 12/13/2008

Bench
warmups
3/280
2(3)/295
::add 2 board::
3/315
3/315
3/315 <-- kept getting faster each set
1!/365 <-- was going up, a side dipped a bit and spotter took it. Would've had it.

Dips
4 sets/10 reps

DB Rows
2 sets/10 reps

Face Pulls + Forearm Work
2 sets/a lot of reps

Decent workout. Dropping weight while trying to up your bench is damn near impossible it seems.

-Ryan

[Assassin]

Squat Night: 12/15/2008

Squats
warmups
3/360
3/380
3/405

Shrugs
10/135
10/225
10/315
10/405
10/495
10/585
30/315

Barbell Rows
4 sets/10 reps

Decline Situps
4 sets/15 reps

Hammer Curls
2 or 3 sets/a lot of reps

Decent workout, still weak as a girl. Everything changes in January.

-Ryan

[benbriz]

LOL weak as a girl.

Nice work bro. How is that tat comeing?

[Assassin]

LOL weak as a girl.

Nice work bro. How is that tat comeing?

I put some updates in my profile. Check them out.

-Ryan

[Assassin]

Shoulder/Bench Assistance Day: 12/17/2008

Military Press
warmups
3/150
3/160
6/165

DB Bench
10/50s
10/75s
10/100s
8/100s
8/100s

Upright Rows + Cable Flyes SS
3 sets/10 reps
3 set/8-10 reps

Pullups
3 sets/5 reps

Still weak as a girl, but at least the numbers are going up. Had more in me for the military press, but trying to leave a little in the tank. Until I can military press 300, it's weak anyways.

-Ryan

[bigred90]

nice workout man, i see you suck at pull ups like me rofl

[benchintraining]

I like the 5/3/1 but do you think you could have hit your best total using that program?

[Assassin]

nice workout man, i see you suck at pull ups like me rofl

Yeah, I've never been good at them. That's why I do them now, because they'll only make me stronger. I can only suck less at them, right?

I like the 5/3/1 but do you think you could have hit your best total using that program?

This program is developed for raw strength training. Some mods can be made in order to use your gear, but I'm trying to build up my base strength for the time being.

-Ryan

[Assassin]

Hang Clean/Deadlift Day: 12/18/2008

Hang Cleans
warmups
3/185
3/195
3/205

Deadlifts
warmups
3/365
3/385
3/405 <-- everything felt lighter as the sets got heavier

Good Mornings
4 sets/10 reps

Pulldown Abs
4 sets/15-20 reps

Scott Curls
4 sets/10 reps

Everything felt lighter today. Starting to relearn how to deadlift conventional style. I'm so used to doing these stiff legged that I tend to use my lower back. Things go a lot smoother/easier if you drive with your legs... Imagine that!

Granted they're all horribly weak lifts, but it's progress. Good times.

-Ryan

[HumanHorrorFilm]

Looking good man. With all the shrugs and hang cleans/deadlifts, i can see why you put yoke work in the title of your log!

[Assassin]

Let's just say the guy that made this plan for me has one of the craziest yokes ever. Nothing says "I will eat your children" like a huge set of traps. They can never be too big.

-Ryan

[benbriz]

Let's just say the guy that made this plan for me has one of the craziest yokes ever. Nothing says "I will eat your children" like a huge set of traps. They can never be too big.

-Ryan

So true. Makes me want to do some shrugs. Tat is looking great bro.

[bigred90]

likewise, when your girlfriend compliments you on your traps, you know you found a keeper

[Assassin]

likewise, when your girlfriend compliments you on your traps, you know you found a keeper

Even better is when she supports/wants them to get bigger. I definitely have a keeper.

-Ryan

[bigred90]

Even better is when she supports/wants them to get bigger. I definitely have a keeper.

-Ryan

haha, need to put a ring on that one before she finds another set of better looking traps

[Assassin]

5/3/1 Bench Day: 12/20/2008

Bench
warmups
5/260
3/295
x/330
::added 2 board::
1/335 <-- 5 lbs more, easy weight. Lockout is never an issue for me...

Dips
4 sets/15 reps

DB Rows
3 sets/10 reps

Face Pulls w/ Average Band
3 sets/20 reps

Power off the chest has always been a weak point. Guh.

-Ryan

[Assassin]

5/3/1 Squat Day: 12/22/2008

Squat
warmups
1/345 <-- supposed to be 5/330... whoops
3/345
3/380
1/430

Shrugs for the thugs
10/135
10/225
10/315
10/405
10/495
10/585
20/405

Got to the gym late and my knees are bugging me now. Maybe I should wrap them or wear sleeves...

-Ryan

[Andalite]

knee sleeves have helped me plenty, sir. But then again: I am no where near as strong as you..

[Assassin]

5/3/1 Shoulders: 12/24/2008

Standing OHP
warmups
5/140
3/160
1/175

DB Bench
2 set/10 reps <-- left shoulder really bugging me

Upright Rows
3 sets/15 reps

Assisted Pullups
3 sets/7 reps

Cable Flyes
3 sets/8-10 reps

Felt weak but did what I needed to do. 5/3/1 deadlift and hang clean tomorrow, then glorious deload!

Andalite: yeah, I need to stop being lazy and invest in a pair. I'm going to start doing foam roller IT work and TKE's to help as well.

-Ryan

[Assassin]

5/3/1 Hang Clean/Deadlift: 12/25/2008

5/3/1 Hang Clean
warmups
5/170
3/190
2/215 <-- thought about a 3rd, but didn't want to risk it

5/3/1 Deadlift
warmups
5/340
3/380
3/430 <-- still baby weight, but it's reps

GMs
4 sets/10 reps

Pulldown Abs
4 sets/15 reps

Scott Curls
4 sets/6-10 reps

Decent workout. Deadlift form is terrible, but whatever.

Happy Birthday, Jesus!
-Ryan

[Assassin]

Bench Deload: 12/27/2008

Bench
warmups
5/225
5/235
5/245

Dips
4 sets/20, 20, 20, 17 reps

DB Rows
4 sets/10 reps

Face Pulls w/Average Band
4 sets/20 reps

Forearm Work
a lot!

Deload days are awesome. Picked up a pint of Rogue Imperial Stout for the UFC fight tonight. I'm going to feel reeeeally good.

-Ryan

[bigred90]

haha sick deloads are always nice when needed

[Eddie-M]

I seen your updated pics. I don't like most tatoos, but yours are awesome. I love the detail and the gears. Alot more original than a tribal tattoo, or a cross or some chinese bull**** lol.

[Assassin]

haha sick deloads are always nice when needed

Amen to that! 5/3/1 works, but it's pretty taxing. It was weird that a usual warmup weight was a working set today. I'm not complaining.

I seen your updated pics. I don't like most tatoos, but yours are awesome. I love the detail and the gears. Alot more original than a tribal tattoo, or a cross or some chinese bull**** lol.

Thanks a lot, Eddie. I came up with the themes I wanted and Dan Dittmer (my tattoo artist, www.dandittmer.com) went nuts with the design. Every time I go in for another session it just blows my mind. I love the outline, but each time he fills more in I couldn't have even grasped what he was going to do. We wanted to come up with something that wasn't typical at all, push the envelope in terms of being 'out there' in design, and have it show ready so I can enter it into tattoo competitions as well as some magazine coverage for Dan and his shop.

-Ryan

[Assassin]

Deload Squat: 12/29/2008

Squats
warmups
5/270
5/290
5/315

Shrugs
10/135
10/225
10/315
10/405
7/5/3/495 <-- rest/pause set

Barbell Rows
3 sets/10 reps/135, 185, 225

Decline Situps + Hammer Curls SS
3 sets/15,15,20 reps
3 sets/10 reps

It feels good to do a bunch of nothing. Yes. My girlfriend started deadlifting today, and she has really good conventional form right off the bat. She was talking to me about competing. I'm definitely in love.

-Ryan

[benbriz]

Does she have a sister?

[bigred90]

haha thats awesome about the chick man

[Assassin]

Sorry, Ben, just a younger brother. If I find her doppleganger, I'll be sure to let you know!