Ultimate Ryan: The Full Body Experience

[Abaddon]

Warmup
20 minute bike ride

Front box squats
10 reps @ 50 kgs PR
8 reps @ 50 kgs PR
10 reps @ 45 kgs down 3 reps

Savickas press
13 reps @ 25 kgs technical PR
10 reps @ 25 kgs down 2 reps
8 reps @ 25 kgs down 1 reps

Seated rows
10 reps @ 60 kgs PR
8 reps @ 55 kgs down 2 reps
12 reps @ 50 kgs PR

Barbell bench press (flat)
8.5 reps @ 47.5 kgs down 1.5 reps
10 reps @ 45 kgs PR
7.5 reps @ 45 kgs PR

Pinwheels (weight p/DB)
6 reps @ 15 kgs PR
left 2 reps
right 3 reps @ 15 kgs
6 reps @ 12.5 kgs
10 reps @ 10 kgs

Triceps pushdown
8 reps @ 30 kgs PR
10 reps @ 27.5 kgs down .5 kgs
7 reps @ 25 kgs down 3 reps

Warmdown
20 minutes bike ride

A mixed bag tonight, but still definite progression throughout. Ryan had some inoculation today, which he said may be the reason for his waning strength in certain areas.

Duration: 50 minutes (excluding cardio)

[Abaddon]

Warmup
none

Box front squat
8 reps @ 55 kgs PR
12 reps @ 50 kgs PR
8 reps @ 50 kgs PR

Savickas press
10 reps @ 30 kgs PR
7 reps @ 30 kgs PR
11 reps @ 25 kgs PR

Seated row
10 reps @ 65 kgs PR
10 reps @ 60 kgs PR
11 reps @ 55 kgs PR

Bench press (flat)
9.5 reps @ 50 kgs PR
7 reps @ 50 kgs PR
9.5 reps @ 45 kgs PR

Dumbbell curls (weight p/DB)
4 reps @ 15 kgs
6 reps @ 12.5 kgs
10 reps @ 10 kgs

Triceps pushdown
10 reps @ 30 kgs PR
13 reps @ 20 kgs
8.5 reps @ 23 kgs

Warmdown
none

Another great session. Ryan just keeps getting stronger.

[Abaddon]

Warmup
25 minutes bike ride

Front box squats
10 reps @ 10 kgs - warmup
2 reps @ 55 kgs shameful
10 reps @ 50 kgs
8 reps @ 45 kgs
10 reps @ 40 kgs

Dumbbell OHP (weight p/DB)
5.5 reps @ 12.5 kgs
10 reps @ 10 kgs
10 reps @ 10 kgs

Seated rows
9.5 reps @ 65 kgs
11 reps @ 60 kgs PR
12 reps @ 55 kgs PR

Bench press
11 reps @ 50 kgs PR
10 reps @ 50 kgs PR
7.5 reps @ 50 kgs PR

Alternating hammer curls (weight p/DB)
11 reps @ 12.5 kgs
9 reps @ 12.5 kgs
8 reps @ 12.5 kgs

Triceps pushdown
11 reps @ 25 kgs
11 reps @ 25 kgs
10 reps @ 23 kgs

Warmdown
25 minutes bike ride

Shocking effort to being the workout - Ryan was complaining about his shoulders on the front squat, so I dropped the weight but made him do an extra set @ higher reps than planned.

Ryan also wanted to try out OHP with the dumbbells, as I told him they would better target his stabilisers, consequently the load moved was less than with the bar.

But something changed after I told Ryan he was comfortably moving 65 kgs on the seated row - he didn't realise. Suddenly PRs started happening

[Abaddon]

warmup
5 minutes jog

5 reps @ 15 kgs - warmup
9 reps @ 55 kgs PR
7 reps @ 55 kgs PR
8 reps @ 50 kgs equal to best effort

Dumbbell overhead press (weight p/DB)
10 reps @ 12.5 kgs
10 reps @ 12.5 kgs
13 reps @ 10 kgs - no PRs here, but a great improvement in strength on the DBs!

Seated rows
11 reps @ 65 kgs PR
6 reps @ 65 kgs PR
12 reps @ 60 kgs PR

Bench press (flat)
11.5 reps @ 50 kgs PR
8 reps @ 50 kgs
5.5 reps @ 50 kgs

Hammer curls
12 reps @ 12.5 kgs equal to best effort
right 9 reps, left 8 reps @ 12.5 kgs
12 reps @ 10 kgs technical PR

Triceps pushdown
15 reps @ 25 kgs
10 reps @ 25 kgs

1 arm DB behind head triceps extensions
right 10 reps @ 5 kgs
left 10 reps @ 5 kgs

Ultimate Ryan is getting STRONG.

I swapped out his last set of tri-push because he complains of it not properly recruiting his triceps. It is kind of a sticking point for him - I've assessed his form and it appears solid. But we tried this other exercise (which is like a 1 arm french press) and he says it feels more effective. I'm not going to argue with him. While he's doing that, the tri-push machine is free for Jared to use. Time saver.

[Ken Adams]

Yo! look whos training hard

one thing i would recommend is not starting with squats, i would put them in after rows just to give the upper body a mini break in the middle of the workout.

keep it up

[Abaddon]

Cheers Ken! But I like Squats at the start, as does Steve Reeves. So that's how it's done. :P

[BendtheBar]

Originally Posted by Abaddon

Ultimate Ryan is getting STRONG.

[Ken Adams]

Originally Posted by Abaddon

Cheers Ken! But I like Squats at the start, as does Steve Reeves. So that's how it's done. :P

understood, but just remember Steve Reeves and yourself are mesomorphs and genetically built for punishment.

Ryan is not, that small amoount of rest will allow him to smash through the last part of his workout without having any negative effect on his squat numbers.

but just my thoughts, now i had probably better do some work ROFL

[Abaddon]

Originally Posted by Ken Adams

understood, but just remember Steve Reeves and yourself are mesomorphs and genetically built for punishment.

Ryan is not, that small amoount of rest will allow him to smash through the last part of his workout without having any negative effect on his squat numbers.

but just my thoughts, now i had probably better do some work ROFL

The initial reduction in Ryan's progress on squat has been remedied.

Coming in cold was having more of an impact on his CNS as the load went up. By simply performing a warmup set of 5 or 6, at a reduced weight (it's not a predetermined amount at this point - just whatever he feels is easy to warmup with), he is now hitting PRs on almost every set.

Take a look at his numbers from earlier this week (coming soon).

[Abaddon]

Front box squats
5 reps @ 50 kgs
10 reps @ 55 kgs PR
6 reps @ 55 kgs
9 reps @ 50 kgs PR

DB OHP
6 reps @ 12.5 kgs
15 reps @ 10 kgs
12 reps @ 10 kgs

Seated row
12 reps @ 65 kgs PR
10 reps @ 65 kgs PR
7 reps @ 65 kgs PR

Bench press
14 reps @ 50 kgs PR
9.5 reps @ 50 kgs PR
6 reps @ 50 kgs PR

DB curls (weight p/DB)
right 6, left 5 @ 15 kgs PR
12 reps @ 12.5 kgs PR
9 reps @ 12.5 kgs PR

And Ryan skipped out on triceps training because the session started very late and he had other things to do. But still excellent progress on the portion of the routine he DID perform.

I will make certain he does the whole lot tonight.