O_RYAN's BROOTAL STRENGTH LOG

[O_RYAN_007]

So it's been about 8 weeks since my meet and I'm already more than 2/3 the way complete with new BOSS CUBE Method. I'll be logging my training session frequently. I just hit a 60# PR on deadlifts on Monday. I hit 496# at the meet, so you will all see me complete the 555# dl.

O_RYAN_007 555# DL 11/11/13 - YouTube (http://www.youtube.com/watch?v=C51ahkJeedA)

[weekend]

Booooooom

[burlyman30]

Very very nice. That was a true max, with nothing left on the table. Is this your best ever PR in the dead?

[O_RYAN_007]

Very very nice. That was a true max, with nothing left on the table. Is this your best ever PR in the dead?

Yes, because the 585 I hit before was off a 2" block. I will go for true maxes in 3 weeks after this next wave.

[milehighguy]

yea buddy...nice fkn pull

[xxiv]

wow, that was one hell of a pull.

[O_RYAN_007]

I gave it my all, at the end I had to dig deep and remind myself to drive the hips and glutes.

[Sorrow]

Hell yeah great job man!

[O_RYAN_007]

Hell yeah great job man!

Thanks brother!

[O_RYAN_007]

11-14-13 RE Squats:
Primary Movement: Competition Depth Squats
Bar*8
Bar*8
150*8
200*5
240*3
240*3
Working Sets:
270 2x8

Secondary Movement-Front Squats:
200 2x5

Tertiary Movement-Competition Depth 3 Sec Pause Squats:
2*6 @ 240#

Accessory Movement:

3/4 rep range of motion squats: You hit depth but don't lockout the squat.

3*12 @ 240#s

This was seriously the best squat training session I've ever had. I felt really strong and my form was spot on. I was also hitting below parallel on every rep.

[VayneZ]

Can't believe this skipped my attention. Amazing pull man! Pure power!!!

[O_RYAN_007]

This was the last triple set of our Saturday workout which was ME OHP. I hit 205# which was a my all time Personal best on that lift. I had only hit 185# before.

I also hit a 15# PR today on Bench. Video to follow of a 290# bench.

Randall Performing the First Triple Set - YouTube (https://www.youtube.com/watch?v=7cYm3Cxk8Dw)

[Sorrow]

A Lot of hard work man!

[weekend]

Is that the best squat workout you have had recently?

If so my squat is a bit stronger but your deadlift is so much stronger than mine. What's it mean?

[O_RYAN_007]

Is that the best squat workout you have had recently?

If so my squat is a bit stronger but your deadlift is so much stronger than mine. What's it mean?

I hit 380 squats 18 wks before my meet, but I just bombed out at the meet... Second and third attempt was a fail. I'm more than sure 380+ is mine. We have ME squats next thursday. I'll post vids.

Also, what I meant by the best squat workout lately was that i exploded out of the whole very fast and with perfect form every rep.

[O_RYAN_007]

https://www.facebook.com/photo.php?v=594985293882572&l=5571482302887453715

Let me know if you guys can see the video or not.

[VayneZ]

I'm doing that EXACT triple sets Monday. You inspired me man. Any advise I should know? Besides all that I've seen I'll be applying for sure

[O_RYAN_007]

I'm doing that EXACT triple sets Monday. You inspired me man. Any advise I should know? Besides all that I've seen I'll be applying for sure

KEEP FORM, if you need to lower the weight do it. GEt a reawlly good stretch on the lats when you're face pulling.

[burlyman30]

https://www.facebook.com/photo.php?v=594985293882572&l=5571482302887453715

Let me know if you guys can see the video or not.

Great lift, bro! Strong enough to snap it to the top!

[weekend]

Ryan, what can you deadlift conventional?

[O_RYAN_007]

Ryan, what can you deadlift conventional?

I'm not a conventional puller, I've never been good at the lift, so I perfected my sumo squat. Most I ever hit conventional is 405 though.

[VayneZ]

KEEP FORM, if you need to lower the weight do it. GEt a reawlly good stretch on the lats when you're face pulling.

Gotcha!

On the facepulls are you targeting mostly traps? I'm asking since your elbow are pointing up. Just so I'm sure where I should feel it.

[O_RYAN_007]

Gotcha!

On the facepulls are you targeting mostly traps? I'm asking since your elbow are pointing up. Just so I'm sure where I should feel it.

To me it does hit traps, but you should really focus on hitting the rear delts. The traps will definitely be engaged, but the lift should be focused around hitting the rear delts.

[O_RYAN_007]

So on Thanksgiving day I hit a 50# Training PR on Squats. Previous training PR was 380#s

Here's the vid, let me know if you guys can see it.

https://www.facebook.com/photo.php?v=598830166831418&set=vb.100001133197881&type=2&theater

[burlyman30]

So on Thanksgiving day I hit a 50# Training PR on Squats. Previous training PR was 380#s

Here's the vid, let me know if you guys can see it.

https://www.facebook.com/photo.php?v=598830166831418&set=vb.100001133197881&type=2&theater

Looks about 3" shy of full depth to me. But up 50# is significant.

[O_RYAN_007]

This entire week is Test week, so we will be maxing out all week:

Yesterday was Deadlift day:

145*8
235*6
325*4
415*2
465*1
505*1
525*1 (Opener)
555*1 (second lift, good lift) This matched my last PR 3 wks ago, but this went up a lot easier
580*fail (got this lift about 4 inches off the ground but could move it any more)
580*fail
565*fail (my lower back was shot to sh*t and I was done)

Overall I think I could have gotten 565-570, but I got a little greedy or over ambitious, however you want to see it. I have vids that I will post up today hopefully, my coach recorded all the vids.

Today is Bench day and I got in my new Titan Bench belt and the things is SUPER SWEET!!!!!!!!!!!!! Can't wait to try it out, hopefully my tight lower back will cooperate with me.

[O_RYAN_007]

Looks about 3" shy of full depth to me. But up 50# is significant.

Not sure what I'm missing here, but to me this is below parallel for sure.

[burlyman30]

Not sure what I'm missing here, but to me this is below parallel for sure.

Maybe we have different understanding of the word "parallel". For your hip joint to be parallel (no higher, no lower) with the knee joint, you would need to drop down more. Maybe I'm out of the loop after 25 years, but that used to be a requirement for the lift to count.

[O_RYAN_007]

555# DL

https://www.facebook.com/photo.php?v=600863066628128&set=vb.100001133197881&type=2&theater

580# DL Fail:

https://www.facebook.com/photo.php?v=600863886628046&set=vb.100001133197881&type=2&theater

[burlyman30]

555# DL

https://www.facebook.com/photo.php?v=600863066628128&set=vb.100001133197881&type=2&theater

580# DL Fail:

https://www.facebook.com/photo.php?v=600863886628046&set=vb.100001133197881&type=2&theater

555 was super clean, so I am actually a little surprised the 580 didn't go up. The 580 looked perfect off the ground. Looked to me like the mid/upper back began to round at the sticking point. 575 would have gone up. Very nice work, bro.

[ryhigh]

555# DL

https://www.facebook.com/photo.php?v=600863066628128&set=vb.100001133197881&type=2&theater

580# DL Fail:

https://www.facebook.com/photo.php?v=600863886628046&set=vb.100001133197881&type=2&theater

Nice lift man! Looking beastly!

[O_RYAN_007]

555 was super clean, so I am actually a little surprised the 580 didn't go up. The 580 looked perfect off the ground. Looked to me like the mid/upper back began to round at the sticking point. 575 would have gone up. Very nice work, bro.

i felt I didn't have it, so I just backed up. I need to work on figuring out the pound jumps I'm going to make. This is a crappy area for me. I need to develop a better gauge for this. I should have nailed 570, but I got a little greedy!!

- - - Updated - - -


Nice lift man! Looking beastly!

Thanks brother!!

[burlyman30]

i felt I didn't have it, so I just backed up. I need to work on figuring out the pound jumps I'm going to make. This is a crappy area for me. I need to develop a better gauge for this. I should have nailed 570, but I got a little greedy!!

- - - Updated - - -



Thanks brother!!

I thought you had a team or coach you were working with who could help you call out the right weight.

[Sorrow]

Man my brother in arms you are getting strong!
1) the squat, GREAT JOB! you definitely handled the weight. I don't like to get too into depth arguments on videos.. err disagreements, but honestly I think you would have gotten a red light at my last meet. I would also say its hard to tell with camera angles and pants. But regardless man great job and you are for sure getting stronger! And at an extra 50lbs thats real damn impressive.

2) the deadlift.. dude for that being a max weight three weeks ago you looked absolutely polished on that lift! Very clean and technical! I do think you got a little greedy though with the 580. One thing I gained from doing more meets was an understanding of how my body responds and what weights I need to hit to get primed for a pr. Honestly in your case I would have liked to see you maybe stick to quick triples then a double and singles.. Probably hit 495, then 530 which would be super easy for you, and then 565 or 570.. based on that vid Id probably have said 570. And I wouldn't have let you retry 580 that many times, with straight weight. Add some hanging bands or just drop down. Thats one of those risk / reward situations. You've used up your back and in a fatigued state smaller muscles take up the slack. Just my take man I would absolutely hate to see anything slow you down at this point

You are doing an amazing job!

[O_RYAN_007]

Man my brother in arms you are getting strong!
1) the squat, GREAT JOB! you definitely handled the weight. I don't like to get too into depth arguments on videos.. err disagreements, but honestly I think you would have gotten a red light at my last meet. I would also say its hard to tell with camera angles and pants. But regardless man great job and you are for sure getting stronger! And at an extra 50lbs thats real damn impressive.

2) the deadlift.. dude for that being a max weight three weeks ago you looked absolutely polished on that lift! Very clean and technical! I do think you got a little greedy though with the 580. One thing I gained from doing more meets was an understanding of how my body responds and what weights I need to hit to get primed for a pr. Honestly in your case I would have liked to see you maybe stick to quick triples then a double and singles.. Probably hit 495, then 530 which would be super easy for you, and then 565 or 570.. based on that vid Id probably have said 570. And I wouldn't have let you retry 580 that many times, with straight weight. Add some hanging bands or just drop down. Thats one of those risk / reward situations. You've used up your back and in a fatigued state smaller muscles take up the slack. Just my take man I would absolutely hate to see anything slow you down at this point

You are doing an amazing job!

Very well said brother! I appreciate the words on depth and the deadlift form. I did quite a bit of mobility, stretching, and rehab work today at lunch and my back feels good.

Burly, I think I still don't know what my limits are myself, my coach and teammate can only suggest. I need to feel more comfortable with the weight to make those decisions. I know I will always feel anxious before the lift, but experience here is key. Today I did a much better job at gauging the weight jumps on bench.

By the time I hit the bench I was sweating and very warm.

Bench:

barx8
135x5
185x3
225x2
275x1 (opener) SMOKED IT!
290x1 (2nd attempt) SMOKED IT!
305x1 (3rd) SMOKED IT!
315x1 (4th) clean lift
325x1 (5th) very clean controlled lift, just didn't pause for a full second or 2 at the bottom.

This is a 50# training PR.

YouTube (http://www.youtube.com/watch?v=WaYM2Bf0by4&feature=youtube_gdata_player)

[burlyman30]

Wow, bud. Way to push that weight! 50 pound increase ?! Nice going.

Tried to watch vid, but it is set to "private". Can't view it.

[weekend]

cool deadlift man! i am very surprised you didnt get the 580! if i ever get it near my knees at all it will go up. i guess my sticking point is off the ground.

can't believe you are listening to that music while deadlifting! if i went in a gym with that music on i would leave! lol but i guess the music they play at my gym is awful too.


bench video private too. awesome work man.

[weekend]

what is it you're sniffing before lifting??

(also wasn't trying to call your music awful if that's what you like, it would give me a headache though)

[O_RYAN_007]

YouTube (https://www.youtube.com/edit?video_id=WaYM2Bf0by4&video_referrer=watch)

I changed the viewing settings to public. I'm sniffing smelling salts, and I LOVE the music thats going on in the background. It gets me extremely pumped up. I just didn't feel the 580, but my sticking point is more at lockout.

[burlyman30]

Odd. The link just takes me to sign in to my own page.

[O_RYAN_007]

YouTube (http://youtu.be/WaYM2Bf0by4)

[weekend]

Gotta change your youtube setting I think, you might be private all the way

[O_RYAN_007]

Gotta change your youtube setting I think, you might be private all the way

It was set to private, I changed it earlier this am, but I forgot to save the changes. The video is now up and ready for everyone to watch.

[weekend]

awesome lift dude, i know that face you made when you finished it haha

should i be arching that much for maximal strength?

[O_RYAN_007]

awesome lift dude, i know that face you made when you finished it haha

should i be arching that much for maximal strength?

It's all about shortening the range of motion so you can push up heavier weight for the shortest amount of distance. Thats what the high arch and the bench belt do. They help keep me super tight and create a shorter range of motion. If you were going for maximal strength, I'd say yes, start working in the arch into the lift while keeping your glutes on the bench and the upper back super tight.

[burlyman30]

Very very clean and controlled. Excellent work!

[O_RYAN_007]

Very very clean and controlled. Excellent work!

Thanks brother Burly!!

[weekend]

Ill post a 315 attempt in 2 weeks to show you what I'm doing now. It's different for sure

[O_RYAN_007]

Ill post a 315 attempt in 2 weeks to show you what I'm doing now. It's different for sure

How so? Are you tucking your elbows or arching your back? If I don't tuck my elbows there would be absolutely no way I would be able to hit that weight. It relies too much on the outer pec region that is not comfortable at all! Feels like I was going to tear my damn pecs. That's what happened to me 2 wks ago when I went for 300, I didn't tuck my elbows and I bombed that attempt miserably.

[burlyman30]

Oryan, since you have shifted over to PLing, are you still doing lat, delt, and arm work? And if so, how do you put those assistance movements into your weekly schedule?

[O_RYAN_007]

Oryan, since you have shifted over to PLing, are you still doing lat, delt, and arm work? And if so, how do you put those assistance movements into your weekly schedule?

We really don't do any Lat work, but I do Overhead Press, Delt work, upper back work, rotator work, arm work, and calve work on Accessory day which is either Friday or Saturday. I'll also do a little more accessory work during my first workout of the day. I do 3-4 2-a-days a week. Most of the lunch workouts are 15-20 mins on the stair climber, mobility work, stretching in the sauna, maybe a little arm workout and abs.

[burlyman30]

Interesting about no lat work. I find lats to be so important in driving out of the hole.

[O_RYAN_007]

Interesting about no lat work. I find lats to be so important in driving out of the hole.

I'm sorry about that, we do hit Lats on Deadlift day. We do a lot of different things after we hit the CUBE. We'll flip 550#-800# tires, do lat pull downs, and some variation of bent over rows. For some reason I thought you were talking about traps. We'll aldo hit lats on accessory as well. Just a 2 movements.

[burlyman30]

I'm sorry about that, we do hit Lats on Deadlift day. We do a lot of different things after we hit the CUBE. We'll flip 550#-800# tires, do lat pull downs, and some variation of bent over rows. For some reason I thought you were talking about traps. We'll aldo hit lats on accessory as well. Just a 2 movements.

Makes more sense. Lol. Thanks for clarifying.

[ryhigh]

YouTube (http://youtu.be/WaYM2Bf0by4)

Storng lift brotha, you put that up like nothing. I finally got cleared by the Dr. to start lifting again, this thread is definitely some motivation to make that iron my bish again lol

[O_RYAN_007]

Storng lift brotha, you put that up like nothing. I finally got cleared by the Dr. to start lifting again, this thread is definitely some motivation to make that iron my bish again lol

I'm glad I could be a motivation! Kill it and never look back, just stay healthy!

[ryhigh]

I'm glad I could be a motivation! Kill it and never look back, just stay healthy!

Yessir, its been a long 4 months, I continue the healthy lifestyle but for some reason my brain decided to be wack lol all good now tho, so time to rage

[O_RYAN_007]

Yessir, its been a long 4 months, I continue the healthy lifestyle but for some reason my brain decided to be wack lol all good now tho, so time to rage

Thats what I'm talking about, get some brother!

[weekend]

I don't believe my back is flexible enough to arch like that. My elbows are tucked and I am arched. It just looks much less intense and calculated I suppose.

[burlyman30]

I don't believe my back is flexible enough to arch like that. My elbows are tucked and I am arched. It just looks much less intense and calculated I suppose.

We used to have a saying about arching up high... "You could drive a bus under that!".

Everything Oryan said about the arch is correct. I would add that it also puts your body in a slight "declined" position if you look at the angle of trajectory. Arching your back results in tilting the chest back. Everyone I've ever met is stronger on a decline bench than on flat or incline... because there is a mechanical advantage.

[xxiv]

I love the arch, once the lats are engaged it's a whole new lifting experience. It's been difficult to step away from that technique and bench with standard form to bring the bp back to a chest development movement.

[O_RYAN_007]

I love the arch, once the lats are engaged it's a whole new lifting experience. It's been difficult to step away from that technique and bench with standard form to bring the bp back to a chest development movement.

I love using the belt and having that hardcore tightness before the lift; make that weight MY BITCH!

[VayneZ]

Randal bro, that was just AWESOME!

Just like Weekend, I'm still having trouble arching as I should. But that video def motivated me to keep working on the technique.

Dude, you're getting stronger and stronger. Thanks for starting this BROOTAL STRENGTH log! I know I am def inspired by it!!!
(too bad I watched this vid AFTER I benched today :( )

[weekend]

We used to have a saying about arching up high... "You could drive a bus under that!".

Everything Oryan said about the arch is correct. I would add that it also puts your body in a slight "declined" position if you look at the angle of trajectory. Arching your back results in tilting the chest back. Everyone I've ever met is stronger on a decline bench than on flat or incline... because there is a mechanical advantage.

i would call that position a full decline. good for competition but for my purposes i would rather just use the decline bench lol. i would probably cramp up with that much of an arch. but i havent seen a video of myself since i improved my form. so i'll post one up in 2 weeks when i try that 315

doing dumbbells next week so that wont work too well on a vid lol

[O_RYAN_007]

Randal bro, that was just AWESOME!

Just like Weekend, I'm still having trouble arching as I should. But that video def motivated me to keep working on the technique.

Dude, you're getting stronger and stronger. Thanks for starting this BROOTAL STRENGTH log! I know I am def inspired by it!!!
(too bad I watched this vid AFTER I benched today :( )

If you guys really want to get and hold that hardcore arch, try using a belt. I did develop a great arch before I ever started using a belt, but the belt is just AMAZING!!! I'm glad I could be a motivation for you guys.

Hit 450# on squat earlier. Thasts a 70# training PR from the last cube we ran. I did hit 430# last week, which was a grinder, but this week was much different with 450. My back was still a little tight from DLs so I didn't push it any further. I'm sure I could have gotten 470, but I didn't wanna risk it or be greedy.

Vid to come NOW!!!

RRR 450 Squat - YouTube (http://youtu.be/4SKbZLxKydY)

I think I hit right at parallel, not deeper, right at. I need to work on all these things, but the weight flew up. Like I said earlier, my back was real tight from earlier in the week, so I stayed smart and stopped.

[Sorrow]

Now that was a good looking squat! Well done

[weekend]

I would say that the depth is great for low bar and almost sumo.

But with my stance which is more common, no one ever goes low enough!!

Awesome work, I haven't the nuts to put that much weight on me spine.

[O_RYAN_007]

I would say that the depth is great for low bar and almost sumo.

But with my stance which is more common, no one ever goes low enough!!

Awesome work, I haven't the nuts to put that much weight on me spine.

Strong core gets you very very far.

- - - Updated - - -


Now that was a good looking squat! Well done

Thank you great sir!!

[weekend]

whats your favorite accessory core work?

my obliques and lower back are weak links as far as my eyes can tell.

anyone remember that dude BROOTAL from pp forums? lol

[burlyman30]

If you guys really want to get and hold that hardcore arch, try using a belt. I did develop a great arch before I ever started using a belt, but the belt is just AMAZING!!! I'm glad I could be a motivation for you guys.

Hit 450# on squat earlier. Thasts a 70# training PR from the last cube we ran. I did hit 430# last week, which was a grinder, but this week was much different with 450. My back was still a little tight from DLs so I didn't push it any further. I'm sure I could have gotten 470, but I didn't wanna risk it or be greedy.

Vid to come NOW!!!

RRR 450 Squat - YouTube (http://youtu.be/4SKbZLxKydY)

I think I hit right at parallel, not deeper, right at. I need to work on all these things, but the weight flew up. Like I said earlier, my back was real tight from earlier in the week, so I stayed smart and stopped.

NICE! NICE! NICE! You are absolutely SMASHING the weight, bro! Stronger than ever and making it look easy. I'd agree that from what I could see in the vid, it was a regulation depth. To go deeper AND heavier within a week... really really impressive, bro.

You are also making me miss squats, which are out of rotation until I find out if my knee will let me do them anymore. :mad:

[O_RYAN_007]

NICE! NICE! NICE! You are absolutely SMASHING the weight, bro! Stronger than ever and making it look easy. I'd agree that from what I could see in the vid, it was a regulation depth. To go deeper AND heavier within a week... really really impressive, bro.

You are also making me miss squats, which are out of rotation until I find out if my knee will let me do them anymore. :mad:

It;s been an amazing week for both me and my training partner. Just to recap on the number from the last cube method I ran before the meet…

Squat: (training PRs Pre Meet) 380, post meet 450#
Bench: (training PR Pre Meet) 275, post meet 325#
DL: (training PR Pre Meet) 505, post meet 555#

Burly, once I got my squat form down, I've been so happy to squat. Prior to this, I always dreaded the squat. I was always extremely tight, I felt uncomfortable, but this all changed when I started working with our Trainer/PL Coach. He gave me some very good tips that helped my form and adjusted my stance to one that felt good for me and my body. I knew I could have smashed 470, but as I said earlier, I didn't want to be greedy and hurt myself.

I appreciate everyone following and giving me kind words of encouragement and advice on depth and form.

- - - Updated - - -


whats your favorite accessory core work?

my obliques and lower back are weak links as far as my eyes can tell.

anyone remember that dude BROOTAL from pp forums? lol

Negative Situps on a Glute Ham raise (weighed)
Reverse hypers for the lower posterior chain development
Farmers walk really has developed my core as well.

[weekend]

I wish I could use a reverse hyper machine grrrrr

I do the other two, great exercises. Farmers today actually. How much can you farmers walk?

I usually grab the 125 DBS and walk max distance for 6 sets.

[O_RYAN_007]

I wish I could use a reverse hyper machine grrrrr

I do the other two, great exercises. Farmers today actually. How much can you farmers walk?

I usually grab the 125 DBS and walk max distance for 6 sets.

We have the Strongman equipment at our gym to do the real deal farmers walk, but we use 140# dbs and walk about 50 yards for 4 sets. This works the grip really good too.

[weekend]

love those barbells with the handles. used them once.

[O_RYAN_007]

Flipping 550-800# tires is also fkn hardcore after our deadlifting work.

This requires a lot of core strength, grip strength, and explosiveness.

[O_RYAN_007]

Hit a 25# PR on OHP on Saturday. The previous time I had hit 185, it looked and felt HORRIBLE!! That was quite some time ago too. Here's the vid, enjoy.

205 Pound Overhead Press - 25 Pound PR! - YouTube (https://www.youtube.com/watch?v=XXgiNjImA74)

This is by far my crappiest lift, but I've managed to improve this lift dramatically in both form and execution.

[burlyman30]

Way to go, brutha!

[O_RYAN_007]

Way to go, brutha!
Thank you good sir!!!

[O_RYAN_007]

12-16-13 DE Deads:

65% 8x3 (345#s) Competition style deadlifts
70% 2x6 (375#s) Deads Pulling off 4" Bumper Plates
60% 2x8 (325#s) Deficit Deadlifts standing on 4" Bumper Plates

Accessory Work:

Rear Delt Lateral Raises with Forehead on incline bench
20#s x 12
25#s x 12
30#s x 12

Did a variation of Wes's Trap routine, but really emphasized on the contraction of the Rhomboids.
40x12
50x12
60x12

Bent Over Rows:

185#s 10 reps x 3sets

This session was amazing!! I pulled every deadlift with EXTREME Explosiveness and form was 100% on Point every pull. My PL Coach was in amazement with how dead on my technique and form was on EVERY Lift.

[O_RYAN_007]

12-17-13 ME Bench:

Competition Bench (Primary Lift) 80% of Max 5x2 @ 250#s

CG Bench (secondary lift) 85% of Max 2x3 @ 265 (this is a 20# PR for me)

https://www.facebook.com/photo.php?v=607347529313015&l=8621260877352628987

3 sec Pause Bench with 75% of max @ 230#s 2x6

2 different tricep accessory exercises.

I could have easily gotten 275 on close grip, but I felt I'd hit my numbers for the lift. This session went really well, and I was more than impressed with the control and form I maintained throughout every lift.

[VayneZ]

Finally up to date with that sick squat, INSANE overhead press and close grip PR's. Simply amazing bro!

[VayneZ]

anyone remember that dude BROOTAL from pp forums? lol

That dude was cool! Wasn't he on this forum as well??? I could've sworn he was here... haven't heard from him in awhile though

[O_RYAN_007]

Finally up to date with that sick squat, INSANE overhead press and close grip PR's. Simply amazing bro!

Thanks for following buddy!

[O_RYAN_007]

It's been a while since I've updated this log so here it goes. Happy Holidays and a Happy New Year to you all my Brothers in IRON!

I tweaked my left adductor on Friday 12-20-13 squatting. I wasn't anywhere near warmed up and the gym floor had condensation so it was slippery. Needless to say, I was a ugly tweak, but nothing TOO BAD.

I trained OHP/Accesory work on Sat 12-21 for about 2 hrs. I felt good, but the adductor was really tight and tender. I was supposed to train with my training partner and coach on Sunday (DL training) but the adductor was far to sore/tender for me to pull.

Fast forward to Friday 12-27, I went to the only gym in my wife's homw town, which was a Snap Fitness. This place is a straight up joke, it's pretty much a Curves with a smith machine and dumbbells. I needed to get a good sweat going, so I just did a bunch of random accessory work.

12-30 was ME DL:

465# 3*2 straight off the floor pulls
505# 3*2 block pulls
405# 2*3 deficit pulls

Did 3x12 weighted pull ups with 35# db in between my legs
then did 3 other upper/mid back exercises.

My Adductor was still pretty tender, but it didn't bother me at all to pull. I stretched in the sauna for about 12 mins.

I also had my Rumble Roller over the break, so I rolled every other day.

Overall, my body needed this break.

1-4-14: Random 4 hr workout.

I took my buddy Manny to the gym to show him a lot of the things I've learned over the past year and we just went crazy.

1-6-14 DE DL:

6*3 375 off the ground pulls
3*5 400 pulling off blocks
2*6 345 deficit pulls

3 different accessory back movements.

Surprisingly I can walk today! My adductor felt tender since it was really cold in the gym, but I felt strong. I got really warm before I pulled, stretched, rolled, and applied heat everywhere. It was probably 45 degrees in the gym yesterday. I also soaked in The Soak and Epson Salt before I crashed.

[O_RYAN_007]

1-7-14 ME Bench:

265# 3*2 competition style bench
280# 2*2 + 1*4 with the sling shot CG Bench (***PR***)
250# 2*5 + 1*12 with sling shot 3 sec pause bench

Did 3 different tricep exercises after the 3 main lifts.

https://www.facebook.com/photo.php?v=616601541720947&l=6575956331298819483

[O_RYAN_007]

1-14-14 RE Deadlifts:

80%: 425# 2*8
85%: 450# Pulling from blocks 2*5
75%: 400# Deficit pulls 2*8

4 accessory upper/mid back exercises.

This was a brutal pulling session, but I felt extremely strong on every lift!

[VayneZ]

Still following!! Been busy lately, but I guess that counts for everyone. How's your overall max in deads these days brah??

[O_RYAN_007]

Still following!! Been busy lately, but I guess that counts for everyone. How's your overall max in deads these days brah??

I have test week in like 4 wks, so we'll find out soon.

[O_RYAN_007]

Little update for everyone. About a month ago I was squatting and I incurred a minor injury to my left adductor. I rested it over the holidays, and I thought is was good and healed, but I re-bothered the area last Friday on our MAX Effort squat training. Either way, I don't believe it's a tear, I just think all the surrounding areas are super tight causing my this muscular imbalance. I had my Occupation Therapist (my wife) work on the area using trigger point therapy, and this has helped tremendously (so has using MGF on the area). She feels that I just need a super deep tissue massage working on all my lower extremities. I will be continuing to use my rumble rolling on the lower body, stretch, and stretch, and stretch. I didn't hit deadlifts on Monday nor will I squat on Thursday.

But I did however hit RE HEAVY Bench last night. What a killer session it was, and I broker another CGB PR; 295x2x2. Here's a vid, check it out boys.

https://www.facebook.com/photo.php?v=623243627723405

[weekend]

Sorry to hear about the injury. When you use mgf on an injury like this, what dosing, inject frequency and location do you use? Do you do a bunch of little shots around the area?

[burlyman30]

Nice job on the PR, bro!

I wish you speedy healing... treat the injury right, even if it means losing time in the gym, and you'll be better off in the long run.

[O_RYAN_007]

Nice job on the PR, bro!

I wish you speedy healing... treat the injury right, even if it means losing time in the gym, and you'll be better off in the long run.

Thanks brother Burly! I will be very smart about this injury, and I will have patience. I want to do great for the meet in April, so I need to be healed up to train and perform great! mgf is twice per day, 1 inj site per admin and 500mcg per admin.

[weekend]

500 mcg really?

[O_RYAN_007]

500 mcg really?

Well maybe it's more like 500mcg total per day, 200-250 per admin.

[O_RYAN_007]

From last nights ME bench session. Trying to implement more of a competition pause at the bottom of every heavy set.

My Training Partner Benching 315 Pounds EASY! - YouTube (https://www.youtube.com/watch?v=NH1pIInWj7g)

[VayneZ]

Awesome lift! Awesome Background music. If my gym played Pantera... I might be twice as big and all shredded up already.

The body's looking nice Randal. Looks brutally strong like a bull!!!!

[O_RYAN_007]

Awesome lift! Awesome Background music. If my gym played Pantera... I might be twice as big and all shredded up already.

The body's looking nice Randal. Looks brutally strong like a bull!!!!

I had 4 layers on, it was 42 degrees in the gym that day… WITH THE HEATER ON!! Thanks though buddy, I will post up some progress pics later this weekend or early next week. I have just about a full six pack with ab veins and all right now! I'm really happy with the strength aspect and obviously the physique.

[O_RYAN_007]

Put in some major work yesterday. I should have gone with more weight, but oh well.

My Training Partner Deadlifting 555 Pounds off of 3 of Mats - 3 Reps PR - YouTube (http://www.youtube.com/watch?v=RDYUuSUe3M4)

My Training Partner Deadlifting 465 Pounds - 5 Reps PR - YouTube (http://www.youtube.com/watch?v=Rfi8RMAJ2gw)

[weekend]

nice work man

try vibrams for lifting

i find its the only shoe that will grip the platform right for me on sumo stuff.

[O_RYAN_007]

nice work man

try vibrams for lifting

i find its the only shoe that will grip the platform right for me on sumo stuff.

I have some, I need to bust them out again. I haven't used them in a while, but I used to use them all the time. Thanks for bringing it to my attention!

[Sorrow]

I'm telling you... its the beard.. all the beard!

Great job man

[VayneZ]

So wait, Randal are you already on test?

You nailed those deadz as if they were NOTHING! geez man. And you say you have a full 6 pack with that mad strength and size?!

[O_RYAN_007]

I'm telling you... its the beard.. all the beard!

Great job man

I love lifting with this beard!! I just love it in general!

- - - Updated - - -


So wait, Randal are you already on test?

You nailed those deadz as if they were NOTHING! geez man. And you say you have a full 6 pack with that mad strength and size?!

Yes to the underlined question. Full 6 pack with ab veins everywhere!!

[BBG]

Guys I don't see any pics of beards. Fucking. Dammit. You can't just talk about a beard without showing what the beard looks like.

[markam]

Tom Cruise used to have a beard.1063

[O_RYAN_007]

Guys I don't see any pics of beards. Fucking. Dammit. You can't just talk about a beard without showing what the beard looks like.

Look at the vids buddy!

[weekend]

What are you taking right now? How long since you've been off everything?

[O_RYAN_007]

What are you taking right now? How long since you've been off everything?

Been off? What does that mean??!! LOL! I'm cruising right now 250 tes/wk

[weekend]

Been off? What does that mean??!! LOL! I'm cruising right now 250 tes/wk

when was the last time you were natty, when do you plan to PCT by? do you have an exit strategy or are you considering B/C for life?

[O_RYAN_007]

when was the last time you were natty, when do you plan to PCT by? do you have an exit strategy or are you considering B/C for life?

I have been training for a meet that was to be in mid April, but that was moved to a later time, may 10th. My wife is due to give birth to our first child on may 14. I will not be competing. Either way, I was natty up until mid Oct. of last year. My exit strategy is do pct soon (couple weeks) then stay natty till before our next meet in sept. I'm not considering doing a B/C for life.

[O_RYAN_007]

Last night broke my last DL PR by 15#s!!!!!! 570 lbs baby!!! 600 lbs, I'm coming for yah!!!!

This week is test week, so we'll see how today's bench session goes. BTW, it was probably 40 degrees in the gym last night.

My Training Partner, 570 Pound Deadlift - 1 Rep PR - YouTube (https://www.youtube.com/watch?v=CgM2aGvmZQ8)

[VayneZ]

Bro I had no idea you were cycling since October! Regardless, to have added the amount of weight you did (I remember you added like what, 20 pounds or so after your last meet), while keeping those abs shredded is just hands down awesome! You my friend are an inspiration!!!

570!!! I gotta see this as soon as I get home from work! I think the weather is contributing to making you a wild beast dude

[VayneZ]

Wow brah! Just saw the clip............. MAD RESPECT! Brootal in precise definition!!!

[O_RYAN_007]

Wow brah! Just saw the clip............. MAD RESPECT! Brootal in precise definition!!!

Thanks my man.

Meet Numbers:
Squat: 323#
Bench: 275#
Deadlift: 496#

Current Numbers:
Squat: 450#
Bench: 345# (got a vid of this 20# PR I got today)
Deadlift: 570#

I know the cycle def helped these numbers skyrocket, but the CUBE Method has really shined too! I love it, but we're changing up our secondary and tertiary movements a little now.

[VayneZ]

I really enjoyed reading about the cube method 365 strong bro! And if one can use it to get stronger in the pace you did while staying completely shredded, then I will definitely be adapting it soon. I'm already using certain principles of it. Do you also cardio? And what's your eating like? Macro's?

[O_RYAN_007]

I really enjoyed reading about the cube method 365 strong bro! And if one can use it to get stronger in the pace you did while staying completely shredded, then I will definitely be adapting it soon. I'm already using certain principles of it. Do you also cardio? And what's your eating like? Macro's?

Cardio is hit and miss, but I try my best to do cardio at least twice a week. As far as macros, I just EAT, a lot! I'm not force feeding myself, but I eat to fuel my training sessions. I'm prob hitting about 4200-4500 calls a day.

[VayneZ]

Cardio is hit and miss, but I try my best to do cardio at least twice a week. As far as macros, I just EAT, a lot! I'm not force feeding myself, but I eat to fuel my training sessions. I'm prob hitting about 4200-4500 calls a day.

Since I'm focusing on my goal to get as shredded this year, I'll cruise around 2000 cals a day for now, but as soon as I'm there I'll gradually adapt to your way bro. My strength hasn't dropped much so that's good. But unfortunately I've misplaced my left upper ribs last week bench pressing. The Chiropractor readjusted it Tuesday, said it's nothing serious but to watch out on barbell presses if I want to let it heal completely.

What do you do in such cases? Stick mostly to dumbbell to maintain strength there at least?

[O_RYAN_007]

Since I'm focusing on my goal to get as shredded this year, I'll cruise around 2000 cals a day for now, but as soon as I'm there I'll gradually adapt to your way bro. My strength hasn't dropped much so that's good. But unfortunately I've misplaced my left upper ribs last week bench pressing. The Chiropractor readjusted it Tuesday, said it's nothing serious but to watch out on barbell presses if I want to let it heal completely.

What do you do in such cases? Stick mostly to dumbbell to maintain strength there at least?

I'd say get healed up, don't bother the injured area for a week or so, then come back by feel. That's one things I've learned since I started Pling, listen to your body, give it rest when it asks for it, and kill it if you can go another rep or 2. After all, you'd be just missing out on a couple days of training... Big picture, that's nothing, but if you jump right back into it, you run the risk of injuring yourself for a much longer period of time.

My 2 cents.

[O_RYAN_007]

345 bench yesterday. It was a grinder. He did have 2 finger tips on the bar, but I'll take it. I'll chalk it up to being a PR; I'll let you be the judge.

My Training Partner, 345 Pound Bench Press - 1 Rep PR - YouTube (http://www.youtube.com/watch?v=8MKrSonk-yk)

[Sorrow]

For a gym lift great job! Nice way to push the envelope and go after it. For a competition lift I'd say no go, kinda hard to be 100% sure from a video but I think there may have been a dip when the bar stalled coming off the chest. Remember my friend the bar cannot go back down at all. It can go up as slow as you like but cant dip back down. Aside from that though great job on a new weight!

[O_RYAN_007]

For a gym lift great job! Nice way to push the envelope and go after it. For a competition lift I'd say no go, kinda hard to be 100% sure from a video but I think there may have been a dip when the bar stalled coming off the chest. Remember my friend the bar cannot go back down at all. It can go up as slow as you like but cant dip back down. Aside from that though great job on a new weight!

Your're right, it would've red lighted for sure in a meet, but for a gym PR, I'll take it. Things have been going great progress wise lately too. Still dealing with a couple nagging injuries, and I won't be able to compete in May since the baby is due May 14th. My training partner is still going to do it, and I'm still hitting the CUBE as if I was going to do the meet. Hard work pays off regardless, we both know that.

Since the baby is due, I've been buying equipment for my own home gym. I have a Power rack being made by a buddy of mine that makes Strength equipment (Texas Power Concepts he's on FB), and a reverse hyper/ghr combo, and I already have a prowler and 375# standard weights. On the way this weekend is a plate loaded lat pull-down machine, and 450# more weights, and I also got a Texas Power bar sitting at home too!

[VayneZ]

Nice home gym bro! You should take a picture when you get the pull-down machine so we can catch a glimpse of the dungeon!
You must really look forward for the next 2 months. You know already if it's a boy or girl?

[O_RYAN_007]

Nice home gym bro! You should take a picture when you get the pull-down machine so we can catch a glimpse of the dungeon!
You must really look forward for the next 2 months. You know already if it's a boy or girl?

I will take a picture of the home gym for sure! We're expecting a baby girl, Ryah Rose. Named after my brother that passed away back in 03'. We can't wait for our little baby girl!!

[Scope75]

That's a cool name and one I haven't seen before too.

[Sorrow]

Yeah thats a great name! And sounds like your place is better decked out then some commercial gyms I've been too

[O_RYAN_007]

Yeah thats a great name! And sounds like your place is better decked out then some commercial gyms I've been too

I can't wait to get it setup and have everything setup in my place!

[O_RYAN_007]

Ryan, what can you deadlift conventional?

Monday I pulled conventional since I hurt my pectineus muscle a couple weeks back. I was pulling 465 for 3x3. I was really surprised with that number since I completely suck at conventional pulling.

[VayneZ]

That's really good for someone that only does Sumo's!!!
You're sticking to convo's now? Maybe it's not a bad idea, you might end up stronger in convo then you think! What do you think your max might be???

[O_RYAN_007]

That's really good for someone that only does Sumo's!!!
You're sticking to convo's now? Maybe it's not a bad idea, you might end up stronger in convo then you think! What do you think your max might be???

High 4s would by a max in conventional, but I will not stick with this. I've been getting ART (Active Release Technique) therapy for the past 2 weeks on the pectineus muscle and it's unbelievable how it helped my flexibility/mobility/and pain relief.

[VayneZ]

That's good new bro. Before you let go of Conventional again, you gotta post a video of your max man! :p