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

[O_RYAN_007]

I don't think I'm using a heavy enough band. I'm actually using the monster mini (onyx). It looks like I should be using the super heavy band to floss.

The video below has to be the best video I've seen from Kelly Starrett for flossing the hips. I can't wait to give this a try!

Episode 269/365: On the Spot MobRx for Tight Hips - YouTube

[Rodja]

Definitely get a thicker band.

Try this:
New hip flossing tweaks for anterior chain muscle stiffness - YouTube

[O_RYAN_007]

Definitely get a thicker band.

Try this:
New hip flossing tweaks for anterior chain muscle stiffness - YouTube

I've been doing this but I wasn't on my knee while I was doing it... This was the first video I posted, but I will follow this exact technique and I will use a thicker band.

[O_RYAN_007]

I flossed my hips today at lunch with my super heavy band, and my hips feel really good. I did the techniques in both vids and they worked great. I will floss 3-4 times this week along with adding 10-15 mins on the stair climber at lunch, and 2 hr training session after work. I think I may even get up a little earlier in the am do do 5 sets of 75 using the jump rope outside.

This weekend I ate like crap, but surprisingly I weighed in at 184 this morning. We'll see what my true weight it tomorrow since I usually hold a little water from the weekends until Tuesday.

[O_RYAN_007]

I will also note that I started taking Intimidate and Prolactrone on wed, and I have already started noticing an increase in libido and bonage. I like this natty stack already!

[O_RYAN_007]

8-13-13: ME Bench Day

Flat Bench work up to 85% of max for 4setsx2reps
135*10
185*5
225*3
255*4*2

Reverse Band Bench Press @90% of max w 2 sec pause at bottom (3x3):

285*3*3

Incline Flies:

65*3*10

Incline CG BB Bench:

3*5 @ 165

Tricep Push-downs:

120*12
130*12
140*12

Facepulls:

90*3*8

Conditioning work: Hitting tractor tire w 8# Sledge hammer

5 set of 20 each side

At lunch I got in 15 mins on the stair climber and 6 sets of 75 on the jump rope. I also flossed my hips again.

Overall, my hips are feeling much better just after adding the super heavy band while flossing. I'll do 25 mins on the stair climber today and 5 sets of 75 on the jump rope along with another round of hip flossing.

Monday morning I weighed in at 184 (I drank beer this weekend and ate like shit) and Tues and this morning I weighed in at 185.5. I've been adding cereal and milk to my post workout meal, so I will def kick this. I just add a little carboslin to my post workout peptopro shake to get my simple carbs in. I'm not eating carbs with dinner. Just carbs for my 2 lunches.

This Saturday will be 5 weeks out to the meet. I'm feeling great about everything, training is going great, and so is the slow cut.

[VayneZ]

That's mad strength for 185 dude!!!! Around how much bf% would you say you're at????

[O_RYAN_007]

I say I'm sitting around 14% right now. All 6 abs are visible when flexed, and obliques are coming through... maybe a little less bf haven't checked it though. Thanks brother!

[O_RYAN_007]

Thursday DE Squats:

Squats w 120# of chains + 55% of max bar weight (for me it is 220)
Bar*8
Bar*8
1 plate *5
1 plate* 3
1 plate + 25 *3
220 (working sets) 4setsx3 reps

Front Squat for singles:

200*3 sets*1 rep

Front Squats for 5 reps:

150*3 sets of 5 reps

Reverse hypers:

2 plates each side 3sets of 8

Ab strap pull downs:
90#*3 sets*13 reps

Reverse walk sled pulls for 40 yards:

3 sets w 4 plates on the sled.

We put in some hella work yesterday! This was seriously the first time since I injured my hip flexor/psoas muscle that I did not feel pain in that area. I've been flossing everyday since monday with the super heavy band and this has helped out tremendously. There was a little discomfort, a tiny bit, but nothing compared to what it was before.

From this saturday, we will have 5 weeks till the meet.

[O_RYAN_007]

8-19 Monday: DE Deads 55% max with 120# chains.
135*8
225*5
225*3
275*3
275*3
295*3
295*3

Since I'm so short and my stance is so wide, doubling the chains was not really giving me the full effect of the chains. There was quite a bit of chain left on the floor at lock-out, so we adjusted the chains to accommodate this issue. I ended up folding the already doubled chains over the bar. This is hard to explain, but doing so gave me the entire effect of the chains. Though I think it added a little too much at out the whole weight, since all 120#s of chains were on the bar straight out of the hole.

1" Deficit Deads:
315x3 (this felt to light that I pulled the weight so easy I almost well back, I had to drop the bar so that I didn't fall on my ass).
375*3
425*3

3" Deficit (on bumper plates) SLDL: Double over hand to work grip
315*3
315*3
315*3

Bench over rows:

225*5
225*5
225*5

Decline Sit Ups on the GHR Machine w 65# db:
3*12

supersetted with grip work using grippers (200)
3*8 holding for 5 secs each grip using only the last 3 fingers(from the middle finger to the pinky)

I'm definitely feeling stronger. We're putting in sick amounts of hard work, and it's really paying off!!! This morning I weighed in at 183, I've never been this excited to be at this weight. Over the weekend I did some intense manual labor digging a trench with a pick ax about 175ft long and 8" deep. I was able to get some good sleep in on sunday before noon mass, so I wasn't really dragging butt Monday. I feel amazing this morning!! Today will be RE bench.