Ryans journey to the 2012 (possibly 2013) season with team 3dmj!

[bigryan03]

What show/s are you planning for Ryan?

At the moment im not 100% sure since the full calendar hasnt been released. But I can say for certain that I will be doing the Mr Sydney show through both the ANB and INBA as well as the south coast show through the ANB. Whatever shows are around that time I will also do. And im planning on doing an interstate show at the Vic titles.

[NattyFLEX]

At the moment im not 100% sure since the full calendar hasnt been released. But I can say for certain that I will be doing the Mr Sydney show through both the ANB and INBA as well as the south coast show through the ANB. Whatever shows are around that time I will also do. And im planning on doing an interstate show at the Vic titles.

I haven't looked into the ANB yet, So im unsure what that have on around that time but I might do one of them. Don't you even think about doing the Vic titles, that's my show jk hope to see you their!

[bigryan03]

I haven't looked into the ANB yet, So im unsure what that have on around that time but I might do one of them. Don't you even think about doing the Vic titles, that's my show jk hope to see you their!

Hold up, you prepping too??????

[NattyFLEX]

Hold up, you prepping too??????

Not prepping yet, will probably start about march next year

[Shazriki]

Need some of that Ryantech badly

[Jumpman3210]

me too^^

[bigryan03]

Workout - 5/3/1 deadlifts (all weight in Kgs):
WU 1 x 5 - 75
WU 1 x 5 - 95
WU 1 x 3 - 112.5
1 x 3 - 132.5
1 x 3 - 150
1 x 3 om - 170 (375lbs) (PR at 7 reps and called it a day)
4 x 10 - 112.5

GHR (SLOW!)
BW x 6, 6, 6

Hanging leg raises
BW x 5 x 10

Notes: Cool so last time I repped out 170kg (375lbs) I got a sloppy 5 reps. Hit 7 clean as a bean reps today and still had more in the tank. I was a bit conservative with going to failure since I have a huge squat day planned on Sunday with one of Laynes boys.
Im really digging the GHR's and im almost to the point where I can do them by myself without using momentum to get up.

Not prepping yet, will probably start about march next year

Aww HELL YES! Dude plan it do we can get on the stage together at some point. That would be beyond amazing.

Need some of that Ryantech badly

me too^^

Hehe there is plenty to go around fellas

[Shazriki]

That is some insanely solid deadlifting buddy! So that's 50 reps of HLRs over 5 sets. Is that part of the program or is that a volume of ab work that you've found conducive for your ab growth?

[bigryan03]

That is some insanely solid deadlifting buddy! So that's 50 reps of HLRs over 5 sets. Is that part of the program or is that a volume of ab work that you've found conducive for your ab growth?

Thanks dude! Didnt want to over-exert myself since i've got a big day planned on Sunday (will get vids to show me look like a child next to the guy im squatting with :P).

I like HLR quite a lot, moreso for hip flexors (primarily Iliopsoas) than anything else. I think hip flexion is something most people neglect. I really see it as more of a hip movement than abs, even though abs do work a lot.

[bigryan03]

Ok dudes, been slacking a bit with updates lately so here we go...

Workout (all weight in kgs): Lower

Squats:
101 x 5,
141 x 5,
161 x 2,
171 x 2,
181 x 1,
181 (400lbs) x 2. (with wraps)

Walking lunges:
2 rounds of some drop sets essentially.

Leg press:
1 set for about 30+ reps past failure.

Occluded leg extensions.

Occluded calf raises.

Notes: I was looking forward to this one all week. I got to train with one of Laynes boys, Aaron Onley and it was an epic sesh. Broke away from the typical 5/3/1 squat day and went for an all out session for a change.
Got my way over to 4 plates which was HUGE for me! The occlusion did a number as well and we left limping to out cars. Gotta give huge props to him for repping such amazing weights especially since he is 8 weeks out.

[bigryan03]

Workout:
Db bench press (all weight in kgs and for each db used):
WU 1 x 5 - 17.5
WU 1 x 5 - 20
WU 1 x 3 - 25
1 x 3 - 30
1 x 3 - 32.5
1 x 3 om - 37.5 (got 7 - 2 rep PR!)
4 x 10 - 25

Seated db press
22.5's x 9, 9, 9, 10

Verticle row
55 x 10, 10, 10, 10

Inlince supinating curl
3 x 10's x 9

Behind the head cable curls:
12.5 x 15,
15 x 15,
17.5 x 16.

Notes:
I have been absolutely shocked with the increased on my presses lately. I dont know what it is but I think I have to attribute a good chunk of it to my db press speed work. The db's are moving so much quickly then they used to. Managed to increase weights + reps on all my accessory lifts as well.
Put simply, one of the best workouts ive had to date.

Macros:
Figured I should actually let you guys know where they stand. 525c, 60-65f, 225p.

[bigryan03]

Almost looks like I actually have a chest!



Tris were a big focus this offseason and I believe I have brought them up nicely

[jpfaherty]

Gonna be insane for your age when you lean out! Looking ****n juicy son!

[Rypt1]

Gonna be insane for your age when you lean out! Looking ****n juicy son!

This ^^. Triceps and chest looking amazing for your age. This gonna be good.

[Jumpman3210]

All targeted areas have improved tremendously! Your body has responded very well to the volume and intensity of your program. Doingitright.jpeg

[Shazriki]

Really great stuff Ryan, you can tell the mass you've put on is quality stuff. Look after the length of your offseason how you have barely any belly overhand. That in itself is evidence.

[bigryan03]

Gonna be insane for your age when you lean out! Looking ****n juicy son!

Thanks man! Its getting closer and closer!

This ^^. Triceps and chest looking amazing for your age. This gonna be good.

Thanks a lot dude!

All targeted areas have improved tremendously! Your body has responded very well to the volume and intensity of your program. Doingitright.jpeg

That it has, John! The last few months have been amazing. I've exceeded what I thought I could build in terms of muscle. Volume definitely has its place, thats for sure!

Really great stuff Ryan, you can tell the mass you've put on is quality stuff. Look after the length of your offseason how you have barely any belly overhand. That in itself is evidence.

Thank you Moses Im a little heavier than I would like to be, but all in all im happy with where im at.

[Jumpman3210]

Yeah after seeing you progress so much with dumbbells, I've been thinking about substituting my 5x10 Benchpress for Flat Dumbbell Presses. The reason is that although I've been gaining a lot of strenf on the barbell bench, I havn't noticed too much hypertrophy in that area as I don't even get the same contraction with dbs. I'm going to ask the coaches to see what kind of adjustments I should make... brb lolol

[bigryan03]

Yeah after seeing you progress so much with dumbbells, I've been thinking about substituting my 5x10 Benchpress for Flat Dumbbell Presses. The reason is that although I've been gaining a lot of strenf on the barbell bench, I havn't noticed too much hypertrophy in that area as I don't even get the same contraction with dbs. I'm going to ask the coaches to see what kind of adjustments I should make... brb lolol

Keep me posted bro! Although I should probably mention that the biggest reason for switching over to Dbs was my shoulder injury and strength imbalances between my left and right side.
However I do think dbs are superior in achieving the correct function of the pecs so it will be interesting to see what the coaches have to say!

[Reid456]

DB > BB any day of the week for me. I really don't like BB bench although I'm doing it now for my Upper Power days. Was actually thinking about asking Brad if I could switch it over though I hate to change things right in the middle of prep.

[bigryan03]

DB > BB any day of the week for me. I really don't like BB bench although I'm doing it now for my Upper Power days. Was actually thinking about asking Brad if I could switch it over though I hate to change things right in the middle of prep.

Definitely see what he says. I remember when I was wanting to make the switch to Db and I asked Brad he had no problems with it at all.

[bigryan03]

Hey guys id love to get some feedback from everyone on something. If anyone here uses knee wraps or has used them how did you like them?
Anyone have thoughts on their use? I used them last week and everything felt real good. I have really small knee joints and one of the biggest things that holds me back on heavy squats are my knees. When I used the knee wraps I felt amazing and completely stable.
Feedback?

[jpfaherty]

Definitely see what he says. I remember when I was wanting to make the switch to Db and I asked Brad he had no problems with it at all.

Were you offseason for this? When I was ON season he suggested otherwise because he didn't want me to switch exercises making it harder to track strength loss...just my .02! I have a love for BB press, call me a bro!

[bigryan03]

Were you offseason for this? When I was ON season he suggested otherwise because he didn't want me to switch exercises making it harder to track strength loss...just my .02! I have a love for BB press, call me a bro!

Ah that is a good point. I was technically in a deficit, however it was very small and wasnt prepping for a show. Each to their own I guess. BB bench is still a great chest builder, that is for sure!

[Jumpman3210]

I've never had knee wraps so my comment has no value. Yet I'd like to read more about them, especially their use over Rayband sleeves, for future use

[bigryan03]

Workout (all weight in kgs and denotes each dumbbell) -

Seated DB press:
WU 1 x 5 - 5
WU 1 x 5 - 17.5
WU 1 x 3 - 22.5
1 x 5 - 27.5
1 x 3 - 30
1 x 1 om (got 4) - 35 (77lbs) (KA---BLAMO!!!!!!! Never even used to be able to kick these up, let alone press them for 4!)
25 x 10, 10, 9

Incline Db press:
25's x 7, 8, 8, 11 (Pr h

Chest supported row:
60 x 8, 8, 8, 10

db floor press:
30 x 6, 6, 6, 6

Preacher curls:
3 x 10-12

Notes: Another amazing session. Increased either weights or reps on every lift and felt great. My shoulder impingement got pretty bad yesterday due to me breaking into my apartment (I locked me keys inside) and falling directly on my shoulder because I couldnt get my hands up quick enough to break my fall. It bugged me quite a bit during the BBB shoulder press sets so I cut it a set short. Im really hoping that I haven't re injured it again
Aside from all that I got a pretty epic workout in anyway. I have 1+ deadlifts tomorrow so ill be shooting for 4 plates for AT LEAST 4. Ill pack my video cam for you guys as well

I've never had knee wraps so my comment has no value. Yet I'd like to read more about them, especially their use over Rayband sleeves, for future use

Your comments always have value my dawgggg! I think im going to stick with wraps after feeling so good with them last week. Just gotta keep it consistent.
On a side note I used TK knee sleeves for a while and they were also very good.

[jpfaherty]

Awwwwww yeah! If you don't get 4 I'm un-subbing this thread! GET IT.

[Rypt1]

Nice job on that seated DB press. Impressive!

Good luck on the DL workout. Kill it

[bigryan03]

Good sign peeps. Woke up this morning at 184lbs and tight as a mofo. Looked like I was actually lean! Good start to an even better day.
Will report back in a few hours.

Awwwwww yeah! If you don't get 4 I'm un-subbing this thread! GET IT.

Tough love, me likey! I said 4 MINIMUM. I got my eye on 5 or 6 in reality

Nice job on that seated DB press. Impressive!

Good luck on the DL workout. Kill it

Thanks bro! My pressing strength sucks balls but its improving !!
You bet ill kill it!

[Shazriki]

STRONG pressing Ryan, in for psychotic deadlifts tomorrow!