O_RYAN's Preparation for Sept 14th SPF Meet in Houston

[O_RYAN_007]

9/3 Tues: RE Deads

1x5@ 355#
1x5@ 375#

Deads off 4" bumber plates 2repsX3 sets @90%

2x3@465#

Deficit SLDL:
3x5 @ 285#

Bent Over Rows:
3x3 at 265#

Dead hang pull-ups:
3x7 with 2 sec squeeze at top.

Decline sit-ups on GHR w 85# db on chest 3x8
Super-setted with grippers 3x10 w 2 sec hold.

Double DB pinch grips w Qty.2 20# DB back to back.
3 sets with each hand held for 25 sec each time. TALK ABOUT FINGER CRAMPS!!!

[Grape Ape]

You strong motherfuckers amaze me to no end.

[Sperwer]

Hey buddy. Best of luck. I'll be going for the gold in the Seoul Mayor's Cup BB the same day ( actually the day before your time). Let's kick ass for the Swole Source brotherhood.


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[O_RYAN_007]

Hey buddy. Best of luck. I'll be going for the gold in the Seoul Mayor's Cup BB the same day ( actually the day before your time). Let's kick ass for the Swole Source brotherhood.


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The meet is actually Sept 21st, I never changed the title of the thread... Either way, I know you will kick some Ace up there brother! We'll both kill it in the name of the Swole Source brotherhood!!!

- - - Updated - - -

You strong motherfuckers amaze me to no end.

I appreciate that my man!

[O_RYAN_007]

9/4 ME Bench: (last ME bench session before the meet):

Work up to 95% on bench lifting like we would in the meet (with a 1 sec pause at the bottom)
1x8@135
1x5@185
1x3@225
1@275
1@275 (got both reps very clean and smooth) I was having problems forgetting to flare my elbows out after I brought them in tucked in the decent. This created a sticking point at the bottom, but once I started to flare the elbows the weight flew up! I'll work on this.

Reverse Band Bench w Avg bands (orange):
275x2 super easy!!
295x2 (5# PR SUPER EASY!)
325x2 (30# PR SUPER EASY!!!)

Incline Close Grip bench:
205x3setsx2reps

Dips (full range of motion with a 1-2 sec pause at the top, very controlled movement):
3x13

Face-Pulls:
5x8@100#

Sledge hammer to tire:
28 reps each side 5 total sets!

Today we'll train DE Squats and SAT RE Effort OHP and accessory work!!!!

[O_RYAN_007]

So this was the last week of training for me, and I've cut carbs to once a day (second lunch I eat a sweet potato). I'm sitting at 183# as of this morning, and I wil lbe extremely strict this weekend and all next week. We don't train next week, so I'll keep carbs very low next week. Any good ideas to help cut a little water other than sweating a bunch and doing cardio? My salt intake is very low, as I'm using a salt substitute for just about everything I eat.

[O_RYAN_007]

9/12 ME Squats:

Work up to 90% of our adjust max:

bar*10
bar*10
150*5
150*3
240*3
290*3
320x2
340*1
360*1 (got this easy!) this is 95% of my training max

Reverse Band Squats against avg bands:

360*2
420*1 (40# training PR and this felt super easy)

TKE w Heavy band:
3 sets of 20 each leg

Reverse Hypers:
4 setsx 10 reps with 2 plates and a 10# on each side.

These things are getting easier and easier, and they felt amazing!

Blast straps ab pull downs 3x12 with 90#

Overall, this was an amazing session! My confidence is high going into this meet... I will be setting PRs no matter what the numbers are, this is my first meet. Training is training, but the meet is the meet. I'm excited and ready to KILL IT!!!!!!!!!!!!!!!!!!!!

[milehighguy]

Nice work & I hope you kill it!

[burlyman30]

Go get 'em!

[O_RYAN_007]

Yeah buddy!!!!!!!!!!!!