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

[bigryan03]

As promised, the vid of todays deadlift session. The guy started videoing from the second rep :/

STRONG pressing Ryan, in for psychotic deadlifts tomorrow!

Thanks my man! enjoy!

[NattyFLEX]

As promised, the vid of todays deadlift session. The guy started videoing from the second rep :/

Good sh*t Ryan! 5 plate Deadlift should come very soon

[bigryan03]

Good sh*t Ryan! 5 plate Deadlift should come very soon

Thanks Nath!! I think im going to shift my training to 3 rep minimum sets. Maxing out is fun, but im digging this higher rep work WAY too much.

[bigryan03]

Just got done with my accessory day and spoke to a mate who is a PT at the gym and he mentioned that there is a powerlifting meet coming up on the 19th of August which is like 15 mins away from me. Kinda tempted to give this a go just for some fun. We shall see about this one.

[ilovegreg05]

Just got done with my accessory day and spoke to a mate who is a PT at the gym and he mentioned that there is a powerlifting meet coming up on the 19th of August which is like 15 mins away from me. Kinda tempted to give this a go just for some fun. We shall see about this one.

Do it man, seems like it'd be fun and maybe you'll meet some locals who are cool too.

Stong deadz are strong and here I was happy about my 315x5 PR haha

[bigryan03]

I was pretty bored today so I decided to play around on the universities database. I was just searching random stuff associated with training etc and worked my way over to occlusion training. Damn that sounds even more promising after reading the full text on a couple of studies. Definitely going to be making it a mainstay, especially during deload weeks!

Do it man, seems like it'd be fun and maybe you'll meet some locals who are cool too.

Stong deadz are strong and here I was happy about my 315x5 PR haha

Im thinking I might just have to!
Thanks man! You gotta remember that everyone has different makeups, so try not to compare others to yourself otherwise you'll go nuts 315 x 5 is amazing dude. You're ahead of the majority of the population.

[jpfaherty]

Just got done with my accessory day and spoke to a mate who is a PT at the gym and he mentioned that there is a powerlifting meet coming up on the 19th of August which is like 15 mins away from me. Kinda tempted to give this a go just for some fun. We shall see about this one.

Why wouldn't you!?

Sounds fun! Get after it brah

[Shazriki]

Why wouldn't you!?

Sounds fun! Get after it brah

Strong this!

[bigryan03]

Why wouldn't you!?

Sounds fun! Get after it brah

Strong this!

The only thing that gets in the way of me doing it is work and uni. My Sundays (day of comp) are packed. Its my day of work and getting read for the following week.
Ill see what I can do but i'd really like to make this meet.

On a side note, a few 3DMJers will be meeting up tomorrow for a mini mashup and I will be sure to get vids of the day.

[bigryan03]

Workout (all weight in kgs):

Db bench press:
WU 1 x 5 - 17.5
WU 1 x 5 - 20
WU 1 x 3 - 25
1 x 5 - 30
1 x 3 - 35
1 x 1 om - 40 (BOOOOOOM! GOT 6. I have never even attempted getting these into place, let alone rep them).
4 x 10 - 27.5

Seated db press
22.5's x 8, 10, 10, 11

Verticle row
4 x 8-10

Inlince supinating curl supersetted with underhand pushdowns
3 x 10-12

Notes:
Got to train with a fellow 3DMJer today! It was an awesome workout and wouldnt be happier with that PR on db bench. Last time I tried pressing those I failed miserably at 1 LOL! Everything is on point and am VERY happy with the workouts as of late. I have 1+ squat day tomorrow and then its deload time. I really need this deload and will more than likely scrap a good bit of my accessory work during the week too. Im beat and need to rest up.

Nutrition is at 550c, 70f, 225p and weight is right around 183lbs.

[jiveinhere]

good work on the 40s dog, but why you doing db bench rather than barbell?

[NaturalPursuit]

just watched DL vid...sick work man!

[Shazriki]

Awesome sesh dude! Did you lift with Andy?

[bigryan03]

good work on the 40s dog, but why you doing db bench rather than barbell?

Thanks brah! Main reason for using the dumbbells is my shoulder impingement. It flares up terribly with a barbell, however dbs dont irritate it at all.

just watched DL vid...sick work man!

Thanks dude. I have 1+ squats this arvo so ill try get a vid of that too.

Awesome sesh dude! Did you lift with Andy?

Nah I trained with Ersen. Awesome, chill dude. And thanks!

[bigjimmy123]

40KG x6 awesome work that is great stuff, bench is def coming along.

Any plans for running a Bench focused routine again (with DB's to help shoulder)?

gl on the 1+ squats

Jimmy

[bigryan03]

40KG x6 awesome work that is great stuff, bench is def coming along.

Any plans for running a Bench focused routine again (with DB's to help shoulder)?

gl on the 1+ squats

Jimmy

Hey brah! Thanks for sticking around.
At the moment im thinking that im just going to stick with 5/3/1 and continue it throughout my prep. Im getting stronger with it and more importantly in the rep range im focusing on. Smolov wasnt too bad but right now I think that something a little more geared towards hypertrophy is more suited for me.

Thanks man! Im pretty excited to go out with a bang. Gonna rep 175kg (385lbs) like it my bitch!

[Jumpman3210]

Workout (all weight in kgs):

Db bench press:
WU 1 x 5 - 17.5
WU 1 x 5 - 20
WU 1 x 3 - 25
1 x 5 - 30
1 x 3 - 35
1 x 1 om - 40 (BOOOOOOM! GOT 6. I have never even attempted getting these into place, let alone rep them).
4 x 10 - 27.5

Seated db press
22.5's x 8, 10, 10, 11

Verticle row
4 x 8-10

Inlince supinating curl supersetted with underhand pushdowns
3 x 10-12

Notes:
Got to train with a fellow 3DMJer today! It was an awesome workout and wouldnt be happier with that PR on db bench. Last time I tried pressing those I failed miserably at 1 LOL! Everything is on point and am VERY happy with the workouts as of late. I have 1+ squat day tomorrow and then its deload time. I really need this deload and will more than likely scrap a good bit of my accessory work during the week too. Im beat and need to rest up.

Nutrition is at 550c, 70f, 225p and weight is right around 183lbs.

Congrats on the DB PR! I'll be introducing dem in my deload week to get a feel for weight

[bigryan03]

Workout (All weight in kgs) -

Squat:
WU 1 x 5 - 75
WU 1 x 5 - 92.5
WU 1 x 3 - 110
1 x 5 - 137.5
1 x 3 - 157.5
1 x 1 om - 175 (385lbs - got 3 - PR).
4 x 10 - 120 (265lbs)

Leg extensions:
65 x 10, 10, 10

Calves:
4 x 8-10 (plus some rest pause, supersets etc).

Rotating abs:
2 x 12

Notes: HOOOOOLYYYYY CRAAAAP! Aside from the epic PR of 175kg (385lbs) x 3, I also managed to bump my BBB numbers up too. 120kg (265lbs) x 10 for 4 sets definitely did a number on me. I was thinking about calling it a day after the BBB sets but then I realized that I have a whole week to be a bitch
Last heavy workout and now some relaxation during the deload. Im having a few little aches and pains (could also be due to winter) so I think this deload couldnt have come at a better time.

Congrats on the DB PR! I'll be introducing dem in my deload week to get a feel for weight

Thanks brother! They've blown me away with how much they have improved.
Go glad to hear you're going to give them a spin. They take a couple of weeks to get the form down pat, but when you do it will be well worth it!

[Rypt1]

Workout (All weight in kgs) -

Squat:
WU 1 x 5 - 75
WU 1 x 5 - 92.5
WU 1 x 3 - 110
1 x 5 - 137.5
1 x 3 - 157.5
1 x 1 om - 175 (385lbs - got 3 - PR).
4 x 10 - 120 (265lbs)

Great job on dem squatz! Looking very strong in here.

[bigryan03]

I have to apologize for the lack of updates. In all honesty I didnt have anything interesting to update with...until now DELOAD IS OVER!!!!!!!!! Time to get juicy again

Last day of the deloading was today, now I have 2 days off completely and then back on the gain train. I had a lot of fun with occlusion during this deload and even did my fair share for legs, which I dont usually do as they are a strong point. Everything is feeling amazing and im more than ready to tear into some HEAVY ASS WEIGHTS! I played around with some form issues I was having on various exercises and hopefully they will be resolved when I get under some weight.

Great job on dem squatz! Looking very strong in here.

Thanks a lot dude! More to come in the following weeks.

[bigryan03]

Workout 5/3/1 seated db press (weight is in kgs and is per db):

Seated db press:
WU 1 x 5 - 15
WU 1 x 5 - 20
WU 1 x 3 - 22.5
1 x 5 - 25
1 x 5 - 30
1 x 5 om - 32.5 (GOT MY 7!! PR!)
5 x 10 - 20

Incline Db press:
25's x 8, 8, 9, 9, 11

Chest supported row:
60 x 8, 8, 8, 11

Db floor press:
30's x 6, 6, 6, 6

Cambered bar curls:
3 x 12

Notes:
Hit a PR of seated db press which felt pretty good. I also added a set to my BBB lift, as well as another set to my incline db presses. Definitely feeling the volume doing its thing. As long as I keep hitting PRs then im not going to reduce volume at all.

[jpfaherty]

STOP HITTING PR'S EVERY WORK OUT!

Just kidding brah, you're on an epic run right now! Just in time for prep! GET IT!

[bigryan03]

STOP HITTING PR'S EVERY WORK OUT!

Just kidding brah, you're on an epic run right now! Just in time for prep! GET IT!

Hehe aint no stopping me now!!! I have deads up tomorrow morning! Setting my goal pretty high for this one, 170kg (385lbs) x 10. 'Reach for the moon, because if you fail you'll still land among the stars'

[Shazriki]

Really doing magnificently well going into this prep Ryan. I bet you lose hardly any strength even towards the end due to the momentum you've built up here!

[bigryan03]

Am workout done. Got 170kg (385lbs) x 10 on deads + some hack squats.
Going back this afternoon when I finish uni to do some leg extensions, occluded leg curls and calves + stretch and foam roll a ton.

Really doing magnificently well going into this prep Ryan. I bet you lose hardly any strength even towards the end due to the momentum you've built up here!

Thank my dude! Let hope you're right about that. Last prep my strength went to **** lol.

[bigryan03]

Recap for today:
(all weight in kgs)

Am workout -

5/3/1 deads (5+):
WU 1 x 5 - 80
WU 1 x 5 - 100
WU 1 x 3 - 120
1 x 5 - 130
1 x 5 - 150
1 x 5 om - 170 (385lbs) (GOT 10 Fk YESSS!!! 3 rep PR).

Hack squats:
100kg x 9, 9, 9


PM workout -

Leg extensions:
3 x 12

Occluded leg curls:
2 rounds of 30, 15, 15, 15, 15

Calves:
4 x 12

Notes:
3 rep PR, what can I say? Nothing to complain about here.

Story time A guy got really pissed of at me because he said the weight was to heavy for me on deads and as I had my headphones I couldnt hear him trying to tell me. After the set was done he pulled my headphones out and went off. I asked him what was wrong with my form and he couldnt pick anything. He said my eccentrics (he didnt even know what that meant, he referred to them as 'on the way down') were too fast. I said to him I was fine with them and he proceeded to tell me that if the weight makes a noise when it hits the ground, then its FAR too heavy. lulz! I got pretty pissed so I just put my headphones back in and destroyed some BBB deads with ample noise
He was doing 1/4 squats and his knees were bowing in BADLY so I suggested that he maybe try a lighter weight and focus on depth, and he replied with 'see thats the issue with you young trainers, not longevity. I'd still like to have knees when im 50'. Not much you can really say to that haha.

[jpfaherty]

Story time A guy got really pissed of at me because he said the weight was to heavy for me on deads and as I had my headphones I couldnt hear him trying to tell me. After the set was done he pulled my headphones out and went off. I asked him what was wrong with my form and he couldnt pick anything. He said my eccentrics (he didnt even know what that meant, he referred to them as 'on the way down') were too fast. I said to him I was fine with them and he proceeded to tell me that if the weight makes a noise when it hits the ground, then its FAR too heavy. lulz! I got pretty pissed so I just put my headphones back in and destroyed some BBB deads with ample noise
He was doing 1/4 squats and his knees were bowing in BADLY so I suggested that he maybe try a lighter weight and focus on depth, and he replied with 'see thats the issue with you young trainers, not longevity. I'd still like to have knees when im 50'. Not much you can really say to that haha.

I really hope that story is embellished a little bit, if not my jimmies are so rustled it's not even funny. If someone came and took my heads phones out of my ears to give me bad advice (When it wasn't asked for) it would take everything in my power not to punch the guy. What a douche bag.

[Jumpman3210]

Recap for today:
(all weight in kgs)

Am workout -

5/3/1 deads (5+):
WU 1 x 5 - 80
WU 1 x 5 - 100
WU 1 x 3 - 120
1 x 5 - 130
1 x 5 - 150
1 x 5 om - 170 (385lbs) (GOT 10 Fk YESSS!!! 3 rep PR).

Hack squats:
100kg x 9, 9, 9


PM workout -

Leg extensions:
3 x 12

Occluded leg curls:
2 rounds of 30, 15, 15, 15, 15

Calves:
4 x 12

Notes:
3 rep PR, what can I say? Nothing to complain about here.

Story time A guy got really pissed of at me because he said the weight was to heavy for me on deads and as I had my headphones I couldnt hear him trying to tell me. After the set was done he pulled my headphones out and went off. I asked him what was wrong with my form and he couldnt pick anything. He said my eccentrics (he didnt even know what that meant, he referred to them as 'on the way down') were too fast. I said to him I was fine with them and he proceeded to tell me that if the weight makes a noise when it hits the ground, then its FAR too heavy. lulz! I got pretty pissed so I just put my headphones back in and destroyed some BBB deads with ample noise
He was doing 1/4 squats and his knees were bowing in BADLY so I suggested that he maybe try a lighter weight and focus on depth, and he replied with 'see thats the issue with you young trainers, not longevity. I'd still like to have knees when im 50'. Not much you can really say to that haha.

Good way to handle the situation very calmly brotha! I think most of us would have gone about a different approach including myself lolol
Great progress on all lifts Ryan

[bigryan03]

I really hope that story is embellished a little bit, if not my jimmies are so rustled it's not even funny. If someone came and took my heads phones out of my ears to give me bad advice (When it wasn't asked for) it would take everything in my power not to punch the guy. What a douche bag.

My version is even more tame. The dude wasnt even polite, he was straight up raging. Me being a guy who used to have 'anger' issues, it was incredibly hard to keep myself composed. This guy was fat as fk, rude as a pig and ignorant beyond belief, but sometimes you have to just say to yourself is it worth it? You're right, when he pulled my headphones out I was an inch away from clicking ****s, but again, not worth it.
Funny thing is when I moved on to hacks and was going ATG I saw him behind me on the leg press shaking his head at me so I gave him a little wink and continued to do my set. Some satisfaction for me haha.

Good way to handle the situation very calmly brotha! I think most of us would have gone about a different approach including myself lolol
Great progress on all lifts Ryan

Thanks dude! Haha yea, gotta try set the standard for composure, especially if you work at the gym

[Reid456]

Oh man if someone actually came up to me and physically pulled my headphones out I would probably go crazy. I'm a super calm person and I've never been in a fight or really any intense confrontation but something like that would just trigger my fight or flight instincts. Good for you for handling it well!