Brendan's Training Log

Brendan_Ryan · September 19, 2006, 1:08pm

September 19th, 2006

Training: HFT AM Session - 2x12

-A1 DB Military Presses @ 50lbs DBs 1 x 12, 1 x 10. 60 seconds rest before A2. Last Time: @ 45lbs DBs, 60 seconds rest

-A2 Front Squats @ 175lbs 2 x 12. 60 seconds rest before A1. Last Time: @ 170lbs, 60 seconds rest

-B1 Face Pulls @ 70lbs 2 x 12. 60 seconds rest before B2. Last Time: @ 50lbs, 60 seconds rest

-B2 DB Flies @ 35lbs DBs 2 x 12. 60 seconds rest before B1. Last Time: @ 30lbs DBs, 60 seconds rest

-C1 One-Arm DB Rows @ 45lbs DB 2 x 12. 60 seconds rest before C2. Last Time: NA

-C2 Hanging Leg Raises @ Bodyweight + 12lbs 2 x 12. 60 seconds rest before C1. Last Time: @ Bodyweight, 60 seconds rest

Duration: 35 minutes

Comments:
Well, I had to switch up the exercise for the seated calf raises because the machine at my gym was broken. This workout went fairly well. I will have to keep the rest time the same on the A superset in order to get the needed reps on the DB military’s. It feels good to be back training at 5am again as crazy as that sounds. 75 seconds rest seemed like forever!

Brendan_Ryan · September 20, 2006, 12:28am

September 19th, 2006

Training: HFT PM Session - 5 x 5

-A1 Flat Bench Presses @ 190lbs 5 x 5. 60 seconds rest before A2. Last Time: @ 185lbs, 45 seconds rest

-A2 Chest-Supported Rows @ 190lbs 5 x 5. 60 seconds rest before A1. Last Time: @ 180lbs, 45 seconds rest

-B1 Snatch-Grip Deadlift @ 220lbs 5 x 5. 60 seconds rest before B2. Last Time: @ 205lbs, 45 seconds rest

-B2 Reverse Crunches @ 60lbs 5 x 5. 60 seconds rest before B1. Last Time: @ 50lbs, 45 seconds rest

-C1 Bradford Presses @ 105lbs 5 x 5. 60 seconds rest before C2. Last Time: @ 100lbs

-C2 Leg Press Calf Raises @ 420lbs 5 x 5. 60 seconds rest before C1. Last Time: @ 410lbs

Grip Work: Max Effort Method

-D Static Towel Holds @ 140lbs 1 x 30 seconds, 1 x 17 seconds, 1 x 14 seconds. No Specified rest. Last Time: @ 135lbs 3 x 30 seconds

Supplemental Work: Max Effort Method

-E Good Mornings @ 185lbs 3 x 3. No specified rest periods. Last Time: @ 175lbs

Duration: 1 hour 15 minutes

Comments:
I forgot that I did ME last Thrusday but that’s OK. Otherwise a good workout. Tomorrow morning is 3 x 8 with 6 x 4 in the afternoon. Feeling good right now but I think I’ll go to bed early just in case.

redsox348984 · September 20, 2006, 12:39am

how hard are snatch grip deadlifts? ive never done them but its good to try new things

Brendan_Ryan · September 20, 2006, 12:44am

[quote]redsox348984 wrote:
how hard are snatch grip deadlifts? ive never done them but its good to try new things[/quote]

On the grip, VERY hard.

Eric_Cressey · September 20, 2006, 2:16am

Brendan,

You’re doing a ton of things right - and at a very young age. Keep it up, and you’re going to be a force to be reckoned with in this “biz.”

Thanks for coming out this weekend.

EC

Tyler_Simmons · September 20, 2006, 2:50am

[quote]El_Animal wrote:
Impromptu 7pm olympic lifting session with Dan John.[/quote]

haha im in that pic! the skinny kid in a white shirt on the left. that was so cool, dan john rocks.

Brendan_Ryan · September 20, 2006, 1:12pm

[quote]Eric Cressey wrote:
Brendan,

You’re doing a ton of things right - and at a very young age. Keep it up, and you’re going to be a force to be reckoned with in this “biz.”

Thanks for coming out this weekend.

EC[/quote]

Thanks Eric. That means a lot to me.

Brendan_Ryan · September 20, 2006, 1:13pm

September 20th, 2006

Training: HFT AM Session - 3 x 8

-A1 Incline BB Bench Presses @ 175lbs 2 x 8, 1 x 7. 75 seconds rest before A2. Last Time: @ 170lbs, 45 seconds rest, same reps

-A2 Hyperextensions @ 45lbs 3 x 8. 75 seconds rest before A1. Last Time: @ 30lbs, 45 seconds rest

-B1 Hack Squats @ 280lbs 3 x 8. 75 seconds rest before B2. Last Time: @ 270lbs, 45 seconds rest

-B2 DB Rows @ 50lbs DBs 3 x 8. 75 seconds rest before B1. Last Time: @ 40lbs DBs, 45 seconds rest

-C1 Leg Press Bent-Knee Calf Raises @ 450lbs 3 x 8. 75 seconds rest before C2. Last Time: NA

-C2 Reverse-Grip Curls @ 65lbs 3 x 8. 75 seconds rest before C1. Last Time: @ 55lbs, 45 seconds rest

Duration: 35 minutes

Comments:
Wasn’t AS awake as yesterday for this one but an ammonia cap solved that one. I will be going for that last rep on the incline next time. I had to change my seated calf raises to bent-knee leg press calf raises which was weird. Tonight is 6 x 4.

Brendan_Ryan · September 21, 2006, 12:34am

September 20th, 2006

Training: HFT PM Session - 6 x 4

-A1 Back Squats @ 280lbs 6 x 4. 60 seconds rest before A2. Last Time: @ 275lbs, 45 seconds rest

-A2 DB Floor Presses @ 70lbs DBs 6 x 4. 60 seconds rest before A1. Last Time: @ 65lbs DBs, 45 seconds rest

-B1 Push-Presses @ 145lbs 6 x 4. 60 seconds rest before B2. Last Time: @ 140lbs, 45 seconds rest

-B2 One-Arm BB Rows @ 105lbs 6 x 4. 60 seconds rest before B1. Last Time: @ 100lbs, 45 seconds rest

-C1 Standing Calf Raises @ 420lbs 6 x 4. 60 seconds rest before C2. Last Time: @ 410lbs, 45 seconds rest

-C2 Lying Leg Curls @ 115lbs 6 x 4. 60 seconds rest before C1. Last Time: @ 100lbs, 45 seconds rest

Duration: 1 hour 25 minutes

Comments:
Well that was a battle with the squats. I’m sweating my ass off. The lying leg curls were good too. I had that cramping feeling in them as I was doing them. it wasn’t my usual set up but it felt great so I ran with it. Tomorrow is an off day with Friday as 4 x 6 and 5 x 5.

Brendan_Ryan · September 22, 2006, 1:16pm

September 22nd, 2006

Training: HFT AM Session - 4 x 6

-A1 DB Bench Presses @ 85lbs DBs 4 x 6. 45 seconds rest before A2. Last Time: @ 80lbs DBs, 45 seconds rest

-A2 Bent over Rows @ 170lbs 4 x 6. 45 seconds rest before A1. Last Time: @ 160lbs, 45 seconds rest

-B1 BB Military Presses BTN @ 125lbs 2 x 6, 2 x 3. 60 seconds rest before B2. Last Time: @ 120lbs 4 x 6

-B2 DB Split Squats @ 65lbs DBs 4 x 6. 60 seconds rest before B1. Last Time: @ 65lbs DBs

-C1 Rack Deads @ 280lbs 4 x 6. 45 seconds rest before C2. Last Time: @ 275lbs, 45 seconds rest

-C2 Weighted Sit-Ups @ Bodyweight + 75lbs DB 4 x 6. 60 seconds rest before C1. Last Time: Ups @ Bodyweight + 70lbs DB, 45 seconds rest

Duration: 45 minutes

Comments:
For some reason, this session felt heavy as hell. I felt ready for it when I woke up but DAMN were those military presses hard. I might stop doing rack deads after this cycle as my set up just isn’t optimal for them. Tonight is 5 x 5 with grip work.

Brendan_Ryan · September 23, 2006, 12:23am

September 22nd, 2006

Training: HFT PM Session - 5 x 5

-A1 Seated Cable Rows @ 130lbs 5 x 5. 45 seconds rest before A2. Last Time: @ 130lbs, 45 seconds rest

-A2 DB Decline Triceps Extensions @ 50lbs DBs 5 x 5. 45 seconds rest before A1. Last Time: @ 50lbs DBs, 45 seconds rest

-B1 Pull-Throughs @ 120lbs 5 x 5. 45 seconds rest before B2. Last Time: @ 120lbs, 45 seconds rest

-B2 Stability Ball Crunches @ 60lbs 5 x 5. 45 seconds rest before B1. Last Time: @ 60lbs, 45 seconds rest

-C1 Bulgarian Squats @ 50lbs DBs 5 x 5. 45 seconds rest before C2. Last Time: @ 50lbs DBs, 45 seconds rest

-C2 Standing Cable Leg Curls @ 100lbs 5 x 5. 45 seconds rest before C1. Last Time: @ 100lbs, 45 seconds rest

Grip Work: Dynamic Effort Method

-D Plate-Pinch Extensions @ 7.5lbs 8 x 2. No Specified rest. Last Time: @ 7.5lbs (speed)

Supplemental Work: Repitition Effort Method

-E Hyperextensions @ 55lbs 4 x 8. No specified rest periods. Last Time: @ 50lbs

Duration: 1 hour 20 minutes

Comments:
My shoulder’s been naggin me all day so I’m glad I didn’t ahve any shoudler work in this one. I went for speed on the plate pinch extensions. I was able toget all reps on everything so I’m happy about that.

Brendan_Ryan · September 24, 2006, 5:19pm

September 24th, 2006

Training: HFT AM Session - 8 x 3

-A1 Floor Deadlifts @ 315lbs 8 x 3. 60 seconds rest before A2. Last Time: @ 275lbs, 45 seconds rest

-A2 Dips @ Bodyweight + 55lbs 8 x 3. 60 seconds rest before A1. Last Time: @ Bodyweight + 50lbs, 45 seconds rest

-B1 Chin-ups @ Bodyweight + 40lbs 7 x 3, 1 x 2. 45 seconds rest before B2. Last Time: @ Bodyweight + 35lbs 8 x 3, 45 seconds rest

-B2 DB Lying Triceps Extensions @ 70lbs DBs 8 x 3. 60 seconds rest before B1. Last Time: @ 55lbs DBs, 45 seconds rest

-C1 Standing Calf Raises @ 425lbs 8 x 3. 60 seconds rest before C2. Last Time: @ 405lbs, 45 seconds rest

-C2 Standing Cable Crunches @ 170lbs 8 x 3. 60 seconds rest before C1. Last Time: @ 170lbs, 45 seconds rest

Duration: 1 hour 7 minutes

Comments:
BLOODY SHINS BABY! Haha. Anyway, I’m kinda pissed I have to go for reps next time on the chins. It’s one fuckin rep! And, if I gain weight, I might not even make it to that. Hmmmm. Oh well, I’m sticking with it. Tonight is some 1 x 24 with grip work. I think I’ll lower the weight on the lying DB triceps extensions though. The form was very sloppy.

P.S. I tried to get a video of my chin-ups but I stupidly didn’t delete the pics from theseminar so the memory was full. I didn’t have time between sets to delete them all. Sorry guys, maybe next time.

Brendan_Ryan · September 24, 2006, 11:27pm

September 24th, 2006

Training: HFT PM Session - 1 x 24

-A1 Leg Extensions @ 110lbs 1 x 24. 60 seconds rest before A2. Last Time: @ 105lbs, 60 seconds rest

-A2 Seated Leg Curls @ 110lbs 1 x 24. 60 seconds rest before A1. Last Time: @ 105lbs, 60 seconds rest

-B1 Hammer Strength Shoulder Presses @ 70lbs 1 x 24. 60 seconds rest before B2. Last Time: @ 60lbs, 60 seconds rest

-B2 Straight-Arm Lat Pulldowns @ 95lbs 1 x 24. 60 seconds rest before B1. Last Time: @ 80lbs, 60 seconds rest

-C1 Standing EZ Bar Curls @ 60lbs 1 x 24. 75 seconds rest before C2. Last Time: @ 55lbs, 60 seconds rest

-C2 Incline DB Bnech Presses @ 40lbs DBs 1 x 24. 75 seconds rest before C1. Last Time: same

Grip Work: Repetition Method

-D Captains of Crush Trainer @ 100lbs 4 x 8. No Specified rest. Last Time: same (still can’t get it all the way down for reps)

Supplemental Work: Dynamic Method

-F Back Extensions @ 70lbs 8 x 2. No specified rest periods. Last Time: 70lbs (going for more speed)

Duration: 55 minutes

Comments:
While this workout looks easy on paper, I’m thinking something totally different at rep #20. I feel good today so i will be training tomorrow. just need to get to bed early. I went for more speed on the back extensions and I think I got it. It’s so hard for me to progress on grip for some reason.

snacky · September 25, 2006, 3:20am

I realize it’s weird for me to be spending this much time analyzing your progress, but you can draw some comparisons by looking at where you were around the time you really cut back on cardio in May:

May 3:
-A Back Squats 3 x 12 @ 195lbs with 75 second rest intrevals. Completed successfully. Last Time: 80 second rest intrevals
-C Flat Bench Presses 3 x 12 @ 140lbs with 75 second rest inrevals. See Comments. Last Time: 80 second rest intrevals
-B Bent over Rows 3 x 12 @ 100lbs with 75 second rest intrevals. Completed sucessfully. Last Time: 80 second rest intrevals

May 5:
-C1 Incline Bench Presses 7 x 6 @ 145lbs with 75 second rest intrevals before C2. Completed successfully. Last Time: 6 sets

May 18:
-B Floor Deadlifts 8 x 3 @ 255lbs with 60 seconds rest intrevals. Completed sucessfully. Last Time: 250lbs

Sep. 19:
-A1 Flat Bench Presses @ 190lbs 5 x 5. 60 seconds rest before A2. Last Time: @ 185lbs, 45 seconds rest

Sep. 20:
-A1 Back Squats @ 280lbs 6 x 4. 60 seconds rest before A2. Last Time: @ 275lbs, 45 seconds rest
-A1 Incline BB Bench Presses @ 175lbs 2 x 8, 1 x 7. 75 seconds rest before A2. Last Time: @ 170lbs, 45 seconds rest, same reps

Sep. 22:
-A2 Bent over Rows @ 170lbs 4 x 6. 45 seconds rest before A1. Last Time: @ 160lbs, 45 seconds rest

Sep. 24:
-A1 Floor Deadlifts @ 315lbs 8 x 3. 60 seconds rest before A2. Last Time: @ 275lbs, 45 seconds rest

I know, different training programs, apples to oranges. But if you could do apples-to-apples comparisons, most major lifts have gone up 50 lbs or more. For some reason, incline bench press appears to show slow progress, but everything else is great. Especially for less than 5 months’ work.

Also, you’ve apparently stopped butchering the spelling of the word “intervals”.

Brendan_Ryan · September 25, 2006, 1:19pm

[quote]snacky wrote:
I realize it’s weird for me to be spending this much time analyzing your progress, but you can draw some comparisons by looking at where you were around the time you really cut back on cardio in May: