Assassin's Training Log

[Assassin]

Your plan is very different from any approach I've had to training. I'm going to enjoy watching you go through this.

I just enjoy watching you sleep.

Awesome looking plan Ryan.

Thanks, Anthony. I'm looking forward to it.

that is why one must enjoy the process and not just the finish line

I like the new layout!

Nothing but the truth, Anuj! Should be fun to see what I'm capable of once I start addressing lifts I suck at.

[Assassin]

Cube Training Week 1: ME Squats 11/19/2012

Squats w/Jack briefs
warmups
415 x 3
505 x 2
595 x 2
685 x 1
775 x 1
825 x 1 <-- 3-4" high, bad bar placement





755 felt great, but didn't have the same setup for my 805. The bar was sitting on my upper back funny, and I knew I should have racked it and setup. My own fault. Not a strength issue, which is the most frustrating. I'll smash it in 3 more weeks. 755 isn't terrible considering it's my first real time back in briefs in over a year. Once I start adjusting I can see myself hitting low to mid-8s in these alone. What I really need are some Ace briefs...

Edit: apparently I can't do maffs. My last two sets were 775 and 825. If I failed at 825 due to technical reasons in just briefs, then I am light years ahead of where I normally am in any training cycle. I realized this driving this evening (the poundage error) and it made my night. 20lbs more is 20lbs!!

-Ryan

[detazathoth]

Who's that super good looking dude running the mono?

[Assassin]

Who's that super good looking dude running the mono?

He's this dreamy Hispanic boy I met, Carlito. Coolest glasses in the world.

[ktj4l]

Holy... strong squatting!

[detazathoth]

He's this dreamy Hispanic boy I met, Carlito. Coolest glasses in the world.

Hahaha, you sonofabitch. I hear there will probably be a special place in Douchetown for me when I arrive there because of those glasses.

So what are your plans with your shirt? Are you planning on getting a looser one in the near future or are you going to have to deal with the two tight shirts that you have IIRC?

[Anthony21]

STRONG!!! Nice work Ryan. Pardon my ignorance but i'm just getting into powerlifting in the last year and not familiar as to what briefs are. Are they just like your regular briefs you wear, or are they specific briefs for powerlifting?

[Andalite]

VERY nice! I commented on the vid too. Add me on FB if you're on it!

[Assassin]

Holy... strong squatting!

Thanks, ktj4l! It felt good to have some weight on my back.

Hahaha, you sonofabitch. I hear there will probably be a special place in Douchetown for me when I arrive there because of those glasses.

So what are your plans with your shirt? Are you planning on getting a looser one in the near future or are you going to have to deal with the two tight shirts that you have IIRC?

I plan on just using what I have right now. I love my Overkills, and it takes Rudy FOREVER to finish/send new ones. I'm trying to find a seam ripper to take out some stitches on my old one, and the one that fit like a t-shirt before seems pretty snug now. Between the two, it will have to do for now. Priorities now are:
- getting healthy
- ordering Iron Wolfe bar
- ordering Ace briefs/Jack suit
- new Overkill with .5-.75" added on top of my measurements so the shirt works (have to pad the measurements for it to work properly)

STRONG!!! Nice work Ryan. Pardon my ignorance but i'm just getting into powerlifting in the last year and not familiar as to what briefs are. Are they just like your regular briefs you wear, or are they specific briefs for powerlifting?

Thanks, Anthony.

Yeah, the briefs are specific to powerlifting. (If you notice in the video I have bright pumpkin orange high waisted shorts on. I would never wear those in public casually, only on the platform so I can squat more). They are like bench shirts, but for squatting. But with squatting you have briefs AND a squat suit. I only had briefs on in the video, but will eventually incorporate a suit.

VERY nice! I commented on the vid too. Add me on FB if you're on it!

Thanks, Anuj! I will subscribe to your channel. As for FB, I deleted my account months ago. I would suggest you and everyone else doing the same.

-Ryan

[Assassin]

Cube Training Week 1: DE Bench 11/21/2012

Bench
135 x 3
185 x 3
225 x 3/8 sets

Super Close Grip Bench
225 x 20

T-Bar Rows
2 plates x 10 reps
4 plates x 10 reps/4 sets

Light Band Pushdowns
4 sets x 25 reps


Not sure how I feel about the DE work. I was doing them as three singles, trying to be as explosive as possible while working on a modified setup to incorporate leg drive. Apparently my last set was the fastest one, so something was working. The weight was moving very fast (as it should, being just 225) but my elbows weren't the happiest. They seem fine as I type this, but even with sleeves on during the sets they were a bit sore.

Brandon's rates are extremely reasonable, so I might do a 10 week cycle with him this spring to really learn his way of programming the assistance work. I firmly believe assistance work is how you keep progressing in this sport, and it's also something I haven't spent as much time as I should have over the years. That alone would be worth the 10 weeks working with Brandon.

No pain while benching in the pec/shoulder tie-ins today. Nice.

-Ryan

[ktj4l]

Throwing that 225lbs around like it's nothing. Beast mode!

[Assassin]

Throwing that 225lbs around like it's nothing. Beast mode!

Thanks, man. I'm trying!

[Assassin]

Cube Training Week 1: RE Deadlifts 11/23/2012

Block Pulls
warmups
495 x 3
545 x 3 <-- video
585 x 3 <-- video

Keystone Deadlifts/RDL's (whatever you want to call them)
225 x 15
225 x 15
225 x 15

SSB Squats
135 x 5
225 x 10
225 x 10
225 x 10
225 x 10

Lat Pulldowns
120 x 10
130 x 10
130 x 10
130 x 10 <-- really tried to squeeze the lats






All-in-all I can't complain too much about the block pulls. I wanted to get some reps in with decent weight, and 585 is just that for me. Nothing impressive, but something to build off of. Definitely could have gone over 600 for a single, but that will come in time. The RDL's kicked my ass, literally.

So far so good with this Cube training nonsense.
-Ryan

[detazathoth]

Did you like the high rep tuggin'? Even now, I can barely open and close my hands.

[ktj4l]

Strong pulls. I like how YouTube chose Ndamukong Suh kicking Matt Schaub in the balls as a related video for me.

[Assassin]

Did you like the high rep tuggin'? Even now, I can barely open and close my hands.

Forearms are a little sore, but nothing major. They're just really tight by the insertion point near the funny bone.

Strong pulls. I like how YouTube chose Ndamukong Suh kicking Matt Schaub in the balls as a related video for me.

I've heard different people say it's the videos the YouTube uploader watches that associate by default for their uploaded videos, but I've NEVER watched the one you mentioned... Maybe if it was a video of Brandon Schuab getting kicked in the junk, as I think he's a worthless fighter that should not have made it off of TUF 10.

[Anthony21]

Awesome sh!t Ryan. I ordered my first powerlifting belt the other day

[Assassin]

Awesome sh!t Ryan. I ordered my first powerlifting belt the other day

Glad to hear it. Hopefully an Inzer or Cardillo?

[Anthony21]

Glad to hear it. Hopefully an Inzer or Cardillo?

I bought the new Elitefts belt they came out with. It was on Black Friday for $80

http://www.flexcart.com/members/elit...d=299&pid=5653

[Assassin]

Cube Training Week 1: Bodybuilding Day 11/24/2012

OHP
warmups
185 x 5
185 x 5
185 x 5
185 x 5

Push Press
225 x 10 <-- Had more in the tank, and wasn't even using full leg drive as the bar hovered over my chest every rep. Nice.

Kroc Rows
107 x 10
147 x 10
172 x 15 <-- Boooo. Weaker than I should be. Should have smashed 20. Next week!

Shrugs
135 x 10
225 x 10
315 x 50 <-- Not too gassed, but decided to stop at 50. Will get 60 the next time I rep out at 315.

Biceps
25s x 10
35s x 10
45s x 10
25s x 20

Rope Triceps Pushdowns
100 x 20
100 x 20
100 x 20

Calf Raises
3 sets/20 reps <-- Not sure of weight used. Enough to get a little pump.

Band Pull Aparts w/Monster Mini
100 total reps (25, 25, 50)


Solid bodybuilder workout. Lilly says the OHP work is more for reps than for weight. It's going to be an interesting change from my beloved 5/3/1 as I've had a lot of success with that program and my OHP work. Glad my push press is back up where it should be. I will probably be adding in one set at the end for a little overload.

-Ryan

[Assassin]

I bought the new Elitefts belt they came out with. It was on Black Friday for $80

http://www.flexcart.com/members/elit...d=299&pid=5653

Awesome choice. I hope you went single prong? Badass looking belt.

[Anthony21]

It only comes in a single prong, just like that picture they show.

Strong workout man. I wish I can push around that weight haha

[Assassin]

It only comes in a single prong, just like that picture they show.

Strong workout man. I wish I can push around that weight haha

Give it a solid 5-10 years, depending on gains and progress, and you will.

[FrostHammer]

Another person falls to the CUBE! haha. Seems to be the latest "craze"

You all better watch out

[Assassin]

Cube Training Week 2: DE Squats 11/27/2012

Paused Squats
warmups
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Farmer's Walks
4 trips/180lbs each hand/30+ yards each trip

Band Pull-aparts
100 reps/monster mini band

Ab Wheel
5 sets/10 reps per set


Didn't know what to expect with the paused squats. I tried staying in the hole for about a second or so and then coming up. All were done to depth and pretty fast. Was told I should have added weight, but my first time I didn't want to go full retard and hurt myself. Supposed to be DE work anyways, so the weight shouldn't be too much.

Tore a callous on the last trip of farmer's walks. I also realized I should work up to that weight over time rather than starting there. Will probably band out 90lbs per hand next week and get more trips in, and reassess from there.

-Ryan

[Assassin]

Another person falls to the CUBE! haha. Seems to be the latest "craze"

You all better watch out

Thanks, Pat. CBL + Cube + cheating gear = winning.

[Anthony21]

Nice squatting man and trust me i'm planning on getting to this weight

Miss you in my log buddy

[Assassin]

Cube Training Week 2: RE Bench 11/28/2012

Bench
warmups
285 x 5
285 x 5
285 x 5 <-- no pain!

Tricep Death w/super close grip (one continuous set going from 1 board to the 5 board with no rest, etc for those that don't know)
225 x 5 <-- 1 board
225 x 5 <-- 2 board
225 x 5 <-- 3 board
225 x 5 <-- 4 board
225 x 5 <-- 5 board

T-Bar Rows
10 x 2 plates
8 x 4 plates + 25lb plate
8 x 4 plates + 25lb plate
8 x 4 plates + 25lb plate
8 x 4 plates + 25lb plate

Light Band Pushdowns
4 sets x 25 reps/set

Band Pullaparts w/Monster Mini
2 sets x 50 reps/set


Solid workout. Got some volume in, and my triceps are feeling stronger than ever. I remember just being gassed at 225-235 range doing tricep death. I had plenty of energy this time. Will up the weight 20-40lbs next time and try again.

-Ryan

[Anthony21]

Killer looking workout man. I wish 285 were my warm ups lolol.

[Assassin]

Killer looking workout man. I wish 285 were my warm ups lolol.

285 were my working sets. I type "warmups" as I'm sure no one wants to read what I do for them. It seems pretty mundane.