Assassin's Training Log

[Assassin]

Bench Update

So the supposed unicorn of benches from Jesse Rogers has finally arrived... about a month late.

TL;DR Summary
- Leather padding as opposed to non-slip material
- Foot platform not long enough to hand out to someone in a shirt or anyone that takes a handout further than directly over their face. Going to require surgery (i.e. re-welding and cutting of parts)
- Lip on uprights is so small an unloaded bar can roll right over
- Lied to about when it was shipped, as it kept getting delayed and sat on it while running a sale (didn't give us sale price either...)
- Bench is not that nice compared to Elite or Metal Militia benches at the same price range

The bench just gets shipped from a company called DynaBody with some SPF stickers on it.

Bottom line: buy an Elite bench or Metal Militia from Bill Crawford if you can find one. This has been a nightmare.

-Ryan

[Andalite]

****. I'm sorry to hear that, Ryan. Damn sad.

[Assassin]

****. I'm sorry to hear that, Ryan. Damn sad.

Thanks, Anuj.

#firstworldproblems I know I know.

I'm glad I have a new bench to bench on, and that our gym owner can make some modifications to it so it will be usable. I just hate being lied to OVER and OVER. These things aren't cheap, and I certainly don't appreciate people lying to me that were trying to get me to be the SPF State Chair to help run meets in MA. If this is how he treats customers, I can't imagine what someone "working" for him in his federation gets.

Live and learn.

[Andalite]

Thanks, Anuj.

#firstworldproblems I know I know.

I'm glad I have a new bench to bench on, and that our gym owner can make some modifications to it so it will be usable. I just hate being lied to OVER and OVER. These things aren't cheap, and I certainly don't appreciate people lying to me that were trying to get me to be the SPF State Chair to help run meets in MA. If this is how he treats customers, I can't imagine what someone "working" for him in his federation gets.

Live and learn.

Dude PLEASE..what first world problems lol.. I have just recently built my own garage gym. I know how frustrating this is. Infact, tonight is our first workout in it.

[Assassin]

Dude PLEASE..what first world problems lol.. I have just recently built my own garage gym. I know how frustrating this is. Infact, tonight is our first workout in it.

Kick ass, man! Any pics of the new place? Congrats on getting your own gym going. It's a goal of mine one day.

[Andalite]

Well it is VERY small and meant just for me and a few close friends. It's in my latest workout video too:

[Assassin]

Bench Offseason Week 2: 12/17/2014

Pulldowns
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 10

Bench
bar x 10
bar x 10
bar x 10
140 x 5
190 x 4
210 x 4
230 x 4
230 x 4
230 x 4
230 x 4 <-- no pain, I'll take it

Sling Shot
230 x 6
280 x 6
280 x 6
280 x 6 <-- still being conservative with the shoulder

Frankl's
40s x 12
40s x 12
40s x 12
40s x 12

Incline DB
60s x 12
60s x 12
60s x 12
60s x 12

Band Fly
Monster Mini x 20 / 5 sets

Band Pushdowns
Light Band x 25, 25, 20, 15, 15, 10

Hammer Curls Dropset
50s x 12
45s x 12 <-- should have dropped to the 40s
30s x 12
20s x 12

Decent workout. Happy to be benching 2 plates with no pain, but still going slow to make sure nothing sets the shoulder off. Just have to be patient as I rebuild.

-Ryan

[Assassin]

Well it is VERY small and meant just for me and a few close friends. It's in my latest workout video too:

Looks like a great setup, man!

Question: why no belt?

[Assassin]

Deadlift Offseason Week 2: 12/20/2014

Pulldowns
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 10

Deadlifts @ RPE 6 4x4
135 x 5
135 x 5
135 x 5
225 x 4
315 x 4
405 x 4
425 x 4
425 x 4
425 x 4
425 x 4

6" Block Pulls
455 x 6
455 x 6
455 x 6

Had to cut workout short due to lack of energy and food.

Material came in to recover the bench with non-slip material. Very solid stuff, highly recommended if anyone is looking to recover theirs (or anything needing non-slip covering).

-Ryan

[Assassin]

Bench Offseason Week 3: 12/26/2014

Lat Pulldowns
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 10

Deload Bench
bar x 10
bar x 10
bar x 10
140 x 5
190 x 5
230 x 1
230 x 1
230 x 1
230 x 1
230 x 1

2 Board Close Grip Bench
190 x 6
190 x 6

Frankl's
40s x 15
40s x 15
40s x 15

Incline DB Bench
60s x 15
60s x 15
60s x 15

Light Band Pushdowns
40 reps, 30 reps, 20 reps, 10 reps

Monster Mini Fly
30, 30, 30, 10

Hammer Curls
30s x 15
30s x 15 <-- super pump squeeze


Most all assistance work was done with just enough rest for training partner to finish his set, then I would go. Had to take a bit longer with the incline DB bench, but the rest were back and forth.

Shoulder is still in pain, but has not gotten any worse since I backed off. Hoping PT rehab will help it so I can start putting weight in my hands in 2015.

-Ryan

[Assassin]

Bench Offseason Week 4: 1/1/2015

Lat Pulldowns
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 10

Bench @ RPE 7 3x3
bar x 10
bar x 10
bar x 10
135 x 5
185 x 3
225 x 3
255 x 3
275 x 3 <-- weight light, but shoulder said "No more"

Sling Shot
275 x 6
275 x 6
275 x 6
275 x 6

Frankl's
45s x 10
55s x 10
55s x 10

Incline DB Bench
60s x 10
70s x 10
80s x 10

Band Fly
Monster Mini x 100 total reps

Band Pushdowns
Light Band x 100 total reps

Hammer Curls
60s x 10
60s x 10
60s x 10
60s x 10

Went to NYC for my birthday. Trained at Crunch gym, where I mostly gawked at people taking #FITFAM selfies.

hasbrown beast mode!

-Ryan

[Assassin]

Back Offseason Week 4: 1/3/2015

Lat Pulldowns
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 10

Kroc Rows
100 x 10
140 x 10
140 x 10
140 x 10
140 x 10 <-- biggest dumbbell Crunch had

Hammer Strenf Iso Rows
2pl x 10
3pl x 10
3pl x 10
3pl x 10

Leg Curls
80 x 20
80 x 20
80 x 15
80 x 15
80 x 25

Leg Extensions
70 x 20
70 x 20
70 x 20
70 x 20
70 x 20

Another random workout at Crunch. Improvised to get blood flowing.

-Ryan

[Assassin]

Bench Offseason Week 5: 1/7/2015

Lat Pulldowns (~90sec rest between sets)
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 10

Hammer Strenf Incline Bench @ RPE 7 5x5
handles x 10
135 x 10
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

Hammer Strenf Close Grip
225 x 4
275 x 4 <-- shoulder not happy, hard to get into position
225 x 4
225 x 4

Incline DB Bench
70s x 10
80s x 10
90s x 10
100s x 10

Frankl's
45s x 10
45s x 10
45s x 10
45s x 10

Band Fly
Monster Mini x 100 total reps

Band Pushdowns
Light Band x 100 total reps

Hammer Curls Dropset
50s x 10 >> 40s x 10 >> 30s x 10 >> 20s x 10

Training partner went to ER with swollen neck glands, so I had to train solo at the YMCA. Not about to try lifting off to myself with their benches and no spotter. Had to improvise.

-Ryan

[Assassin]

Deadlift Offseason Week 5: 1/9/2015

Pulldowns
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 10

Deadlift @ RPE 7 5x5
135 x 5
135 x 5
135 x 5
225 x 3
315 x 3
405 x 3
425 x 3
435 x 10 <-- lower back BEYOND pumped up

Could not finish the workout due to my lower back being pumped up from hell. Decided instead of getting the 5x5, do a high rep set and shut it down. Not really sure why as there are zero supplements I'm taking that would cause this.

Pulldowns warmups are working well, think I might up it another 10lbs or so this next week.

-Ryan

[Assassin]

Bench Offseason Week 4: 1/14/2015

Lat Pulldowns
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 10

Bench @ RPE 7 3x3
bar x 5
bar x 5
bar x 5
140 x 5
140 x 5
230 x 3
280 x 3
300 x 3
320 x 3 <-- weight felt light, and no crazy pain in right shoulder

Sling Shot
280 x 6
300 x 6
320 x 6
320 x 6

DB Incline Bench
80s x 10
80s x 10
80s x 10

Frankl's
40s x 10
40s x 10
40s x 10

DB Fly
30s x 10
30s x 10
30s x 10

Light Band Pushdowns
50, 25, 10/5/5/5

Hammer Curls
60s x 10
60s x 10
60s x 10


New bench material finally came in, and we stick like glue to it. It's awesome. Being able to bench with my competition arch makes a difference in how much strain is placed on my shoulder as well. 3 plates didn't feel heavy, but I had to go slow to make sure I didn't get out of form or aggravate anything. Best bench session I've had in months.

Decided to go back to Week 4 of the 10/20/Life offseason plan as that week was in NYC on a bad bench/wonky shoulder, and last week was with Hammer Strength machines at the YMCA. Training partner had to miss a few workouts due to New Years and family stuff, so we decided to just start fresh on week 4.

-Ryan

[Assassin]

Deadlift Offseason Week 4: 1/16/2015

Lat Pulldowns
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
110 x 10

Deadlifts
135 x 5
135 x 5
135 x 5
225 x 5
315 x 3
405 x 3
455 x 3
455 x 3
455 x 3

6" Block Pulls
455 x 6
455 x 6
455 x 6 <-- lower back locked up worse than ever

Kroc Rows
170 x NOPE <-- lower back locked up


Not sure what happened to my lower back. Just tightened up during my 3rd set of block pulls, could feel it tightening with each rep. Hoping this isn't anything major.

-Ryan

[Assassin]

Back Work: 1/23/2015

Lat Pulldowns
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

Barbell Rows
135 x 10
135 x 10
135 x 10
135 x 10

Fat Close Grip Pulldowns
100 x 10
110 x 10
110 x 10

Kroc Rows
132 x 10
132 x 10
132 x 10

EZ Curls
85 x 10
85 x 10
85 x 10
85 x 10

Pretty short workout, but I think I' going to play around with working my DL with more reps on one day, and then hammer upper back/lats the next week. Still ironing out details, but have been getting some great advice from a high level powerlifter. Good times.

-Ryan

[Assassin]

Fluff & Buff Day: 1/25/2015

Lat Pulldowns
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

::all sets w/ 60sec rest::

Side Lateral Raises
25s x 15
25s x 15
25s x 15

Triceps Pushdowns
40 x light band
30 x light band
30 x light band

DB Fly
25s x 15
25s x 15
25s x 15

Incline DB Bench
40s x 15
40s x 15
40s x 15

Hammer Curls
35s x 15
30s x 15
30s x 15


First time back to the Swoly Land in months. feelsgoodbro.jpg

Right shoulder is starting to feel a lot better, but left one was tweaking out. It never ends.

-Ryan

[Assassin]

Off-season Bench Work: 2/4/2015

Lat Pulldowns
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

Bench
bar x 10
bar x 10
bar x 10
140 x 10
190 x 10
230 x 10
230 x 10
230 x 10

Incline DB Bench
80s x 10
90s x 10
100s x 10

::~60 sec rest between sets now::

Frankl's
40s x 10
40s x 10
40s x 10

Superset: ~1 min between supersets

1a. DB Fly
30s x 10
30s x 10
30s x 10

1b. Light Band Pushdowns
34 reps
33 reps
33 reps

Hammer Curls
35s x 10
35s x 10
35s x 10


Lighter workout performed solo. As sad as it sounds, with how far I take my handoffs the self liftoff of 230 was a PITA. Need to work higher reps/lower weight for a bit as the SLAP tear continues to heal. Agonizingly slow and steady.

-Ryan

[Assassin]

Week 1 Off-Season Deadlift: 2/6/2015

Lat Pulldowns ~90 sec rest between sets
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

Deadlifts
135 x 5
135 x 5
135 x 5
225 x 3
315 x 3
405 x 3
435 x 11 <-- wanted to beat 10 from a few weeks ago, and had a rep or two left in tank

Barbell Rows ~90 sec between sets
135 x 10
135 x 10
135 x 10
135 x 10

Close Grip Pulldowns
100 x 10
100 x 10
100 x 10


Wanted to add in some GHRs and/or another exercise, but spent too much time talking with gym owner and didn't want to get stuck in snow. Lower back is holding out a lot better these days, so I'll try next week.

-Ryan

[Assassin]

Fluff & Buff: 2/8/2015

Lat Pulldowns ~90 sec rest between sets
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

::60 sec rest between all sets and transitions going forward::

Side Lateral Raises
20s x 15
20s x 15
20s x 15

DB Fly
30s x 15
30s x 15
30s x 15

Light Band Pushdowns
50 reps
30 reps
20 reps

Incline DB Bench
40s x 15
40s x 15
40s x 15

Incline Spider Curls
25s x 15
20s x 15
20s x 15

Super sweet pump workout. Could have walked right through the pearly gates into the Swoly Land.

Left bicep SUPER tight on the spider curls, going to investigate that.

-Ryan

[Assassin]

Week 2 Off-Season Deadlift: 2/13/2015

Lat Pulldowns ~90 sec rest between sets
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

Barbell Rows
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10

Close Grip Pulldowns
110 x 10
120 x 10
130 x 10
130 x 10

GHRs
BW x 10
BW x 10
BW x 10
BW x 10

Solid workout. I think focusing on back work for awhile alternating with pulling is going to be great for my deadlift.

-Ryan

[Assassin]

Full & Buff: 2/15/2015

Lat Pulldowns ~90 sec rest between sets
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

::60 sec rest between all sets and transitions going forward::

Side Lateral Raises
20s x 15
20s x 15
20s x 15

DB Fly
30s x 15
30s x 15
30s x 15

Light Band Pushdowns
40 reps
30 reps
30 reps

Incline DB Bench
40s x 15
40s x 15
40s x 15

Incline Spider Curls
20s x 15
20s x 15
20s x 15


Quick workout and trip to the swoly land.

Grabbed a copy of the Renaissance Periodization template, starting that on Monday.

-Ryan

[Assassin]

Will update this soon. Couple of updates:

- Grabbed one of the Renaissance Periodization templates to get my diet back in check while I rehab this shoulder
- Ordered a Shoulderök during the pre-sale back in November and it arrived. It is awesome and I would highly recommend it to anyone wanting a prehab or rehab device.

-Ryan

[Anthony21]

Will update this soon. Couple of updates:

- Grabbed one of the Renaissance Periodization templates to get my diet back in check while I rehab this shoulder
- Ordered a Shoulderök during the pre-sale back in November and it arrived. It is awesome and I would highly recommend it to anyone wanting a prehab or rehab device.

-Ryan

Damn man I haven't seen you around here for a while.

I picked up a shoulderrok this weekend as well over at EPC (Chris's gym).

[Assassin]

Damn man I haven't seen you around here for a while.

I picked up a shoulderrok this weekend as well over at EPC (Chris's gym).

Great to hear from you, man!

I kind of go through waves on whether or not to comment in the main forum, and have had months on end where I don't even browse it. I've been a bb.com member for a long time, and love that their databases are quite large so I can go over year's worth of training and come back to it with the videos I've embedded, etc. I'm always here, just depends how busy I am with school/work for my posting activity. I never stop training or trying to learn, that's for sure.

Were you able to attend the Shoulderök seminar he was giving? I got the invite (as I got in on the pre-order) but living in Boston and being in school full-time limits traveling at the moment. Would LOVE to train with that guy as I have nothing but utmost respect for him. If he said bouncing a tennis ball off my face would help alleviate pain in my glutes, I would try it based on all the research and how well thought out his advice and ideas are.

How are things going on your end? How's Athletic Edge treating you?

[Anthony21]

Great to hear from you, man!

I kind of go through waves on whether or not to comment in the main forum, and have had months on end where I don't even browse it. I've been a bb.com member for a long time, and love that their databases are quite large so I can go over year's worth of training and come back to it with the videos I've embedded, etc. I'm always here, just depends how busy I am with school/work for my posting activity. I never stop training or trying to learn, that's for sure.

Were you able to attend the Shoulderök seminar he was giving? I got the invite (as I got in on the pre-order) but living in Boston and being in school full-time limits traveling at the moment. Would LOVE to train with that guy as I have nothing but utmost respect for him. If he said bouncing a tennis ball off my face would help alleviate pain in my glutes, I would try it based on all the research and how well thought out his advice and ideas are.

How are things going on your end? How's Athletic Edge treating you?

I'm happy to hear you're still going strong and lurking the forums

I didn't get an invite to the seminar or knew he had one going lol. I didn't get it on the preorder. I actually picked mine up last week to save on shipping lol.

Yeah I'd let my wife kick my nuts in if it he said it resulted in better shoulder mobility lmao. I haven't lifted at EPC for some weeks now but it's an awesome place to be at and glad the meets I do (APA fed) are held at his gym cause it's an amazing environment.

Ed Coan was actually up here I believe last week and spent most the time at Chris's gym. I think he came up here soely to work with Chris on some rehab work and what not. I wasn't at EPC which is depressing to know Coan was here and I missed out haha.

Things are going good with AEN. Free supps are free supps right? Let me know if you're ever in need of some preworkout or intra workout goods man.

[Assassin]

I'm happy to hear you're still going strong and lurking the forums

I didn't get an invite to the seminar or knew he had one going lol. I didn't get it on the preorder. I actually picked mine up last week to save on shipping lol.

Yeah I'd let my wife kick my nuts in if it he said it resulted in better shoulder mobility lmao. I haven't lifted at EPC for some weeks now but it's an awesome place to be at and glad the meets I do (APA fed) are held at his gym cause it's an amazing environment.

Ed Coan was actually up here I believe last week and spent most the time at Chris's gym. I think he came up here soely to work with Chris on some rehab work and what not. I wasn't at EPC which is depressing to know Coan was here and I missed out haha.

Things are going good with AEN. Free supps are free supps right? Let me know if you're ever in need of some preworkout or intra workout goods man.

Always a lurker around these parts.

The seminar might have been for just the preorders. I asked if they were going to stream it for those of us that can't fly out, but no dice. I started off with just 2.5lbs and am up to 7.5lbs + the SR at the moment. I'll see how that goes for another week or so, mayyyybe bumping it up to 10lbs + SR for working sets. Duffin uses 25lbs total and is a LOT stronger than me, so I'm thinking somewhere between where I am now and 18-20.5lbs will be good for me for awhile. Supposed to be prehab, not swinging around like most of us want to do haha.

I saw that about Coan, would be a cool opportunity for sure. Just shows how on the ball Chris is if Coan is coming to him for some help (at least I think that's part of why he made the trek up there).

Also, wife? We really haven't spoken in awhile as I think last we did there was no "wife" yet. If so, congrats!!

Aware me of these supps you speak of. Shoot me a PM.

[Assassin]

Bench Offseason Week 1: 2/18/2015

Lat Pulldowns ~90 sec rest between sets
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
120 x 10

Bench
bar x 10
bar x 10
bar x 10
140 x 5
230 x 5
280 x NOPE
::Sling Shot::
280 x 5
320 x 5
340 x 5 <-- shoulder not happy again

Face Pulls
70 x 10
70 x 10
70 x 10
70 x 10

Incline DB Fly
30s x 13
30s x 13
30s x 13

Swiss Bar Preacher Curls
55 x 10
55 x 10
55 x 10

Pushdowns
Light Band x 40, 40, 25


Right shoulder NOT happy with benching... Thought I was making progress.

-Ryan

[Anthony21]

Always a lurker around these parts.

The seminar might have been for just the preorders. I asked if they were going to stream it for those of us that can't fly out, but no dice. I started off with just 2.5lbs and am up to 7.5lbs + the SR at the moment. I'll see how that goes for another week or so, mayyyybe bumping it up to 10lbs + SR for working sets. Duffin uses 25lbs total and is a LOT stronger than me, so I'm thinking somewhere between where I am now and 18-20.5lbs will be good for me for awhile. Supposed to be prehab, not swinging around like most of us want to do haha.

I saw that about Coan, would be a cool opportunity for sure. Just shows how on the ball Chris is if Coan is coming to him for some help (at least I think that's part of why he made the trek up there).

Also, wife? We really haven't spoken in awhile as I think last we did there was no "wife" yet. If so, congrats!!

Aware me of these supps you speak of. Shoot me a PM.

I'm just using the shoulder rok w/no weight haha. I'm getting use to the movement. I find I get too much work in my wrist with it so i'm watching the vids Chris made to try and get better at it.

I believe he did come up here to get some work in with Chris when it came to his rehab. I know he also recently worked and is still working with Eric Spoto w/the SR.

He just flew down to CA to visit Mark Bell and do some sh!t with him there. Dude is blowing up big now haha.

Yeah man i'll be married 6 years come this April lol.

We just welcome in our 2nd daughter on 1/20. I'm out numbered in my house hold man haha.