horn
New Member
Posts: 22
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Post by horn on Jun 10, 2008 15:22:46 GMT -5
My name is Ryan Horn and I am an assistant strength and conditioning coach and powerlifter at Virginia Commonwealth University. I met Brett at APC nationals this weekend and figured it would be a great idea to post my log here and get some feedback. i have been very impressed with what Brett has done with Stella and I am hoping he can do the same for me. Stella and I will be training together more in the near future and I plan to make a trip down to NC to train with Brett. Congrats to Stella for hitting some huge Pr's this weekend at the APC meet.
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Post by Brett Rapp on Jun 10, 2008 15:36:28 GMT -5
great to have you on here man it was nice talking to you at the meet looking forward to helping you out
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horn
New Member
Posts: 22
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Post by horn on Jun 10, 2008 16:48:48 GMT -5
Thanks Brett
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Post by pheen11 on Jun 10, 2008 19:52:05 GMT -5
Good to have you on the board. That's cool that you are a S&C coach - Derck (gopostal42) is an aspiring one. Brett will get you where you want to be man.
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horn
New Member
Posts: 22
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Post by horn on Jun 10, 2008 20:02:47 GMT -5
Derick should get in touch with me. We are always looking for GA's and interns.
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Post by stealth on Jun 11, 2008 4:47:07 GMT -5
Hey: Soooo Glad to see you will be posting.. And I will see you soon. I am already wanting to get back to training.
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yez
New Member
Posts: 7
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Post by yez on Jun 11, 2008 6:39:27 GMT -5
once again great lifting Stella, hey Ryan I actually am a Registered Dietitian Certified in Sports Nutrition with the American Dietetics Association and lift with Brett too but mainly Bench myname is Adam.
Hope to meet soon.
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Post by stealth on Jun 11, 2008 8:00:19 GMT -5
Hey Adam: Thank You. Not use to your log in name Yez. About time you log in under a name instead of Guest.....
Isn't "YEZ" that birthcontrol... No wait that is "YAZ".... lol.... ;D ;D ;D
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yez
New Member
Posts: 7
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Post by yez on Jun 11, 2008 9:05:38 GMT -5
stella yes sometimes I am stupid with this board stuff
yez is a nickname since highschool from baseball days funny thing is my friends call me the sam thing my dads friends called him and they did not know each other
there also was a baseball player Carl Yastrzemski his is called YAZ.
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Post by Brett Rapp on Jun 11, 2008 11:26:42 GMT -5
hey but the birth control did`nt work cause adams got a little boy now so don`t use that birth control hahahahahaha
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Post by Ryan Horn on Jun 11, 2008 11:33:47 GMT -5
MEB 6-11-08
Dynamic Warm-Up
Side lying Thoracic Ext, med ball between legs 3x10 Walking quad stretch Knee hugs Prisoner squats 1x10 Single leg rdl's 2x10 BW Reverse Hypers 1x20 Glute Bridges 1x20 A raise, y raise, t raises, w raise, 2x5 ea DB Scarecrows
ABS DB side bends 2x20 100's Pulldown abs with long ab strap-3x8
Bench (comp set-up and grip, press and rack command (3 sec hold after last rep)
Goal for session-435x3, Do a better job of bellying up and not going flat when the weights are hard to touch.
barx10x2 95x10 135x5 185x3 225x3 275x3 315x1 add viking pro size 56, no belt, 3 board 385x3 2 board-405x3 add belt touch 425x3 (Reps 1 and 2 took forever to touch but I am getting better at bellying up and not going flat at the bottom of the lift.) touch 435x3 solid
All sets are done with only one breath. Had to fight to touch every rep. We did not jack the shirt at all and we can get my shirt on with relative ease. I mean I can touch 405 with out a belt on. I think I might look into getting a 54 or get mine altered and using the 56 for my openers. Doing triples with lighter weights is teaching me how to fight for every rep and put the bar where I want it to be. Arch feels good and weights went up well, Mission Accomplished.
Neutral Grip DB Press- 100'sx21,13,8 Hammer strength row-4 plates per side 5x10 Facepulls Rope pressdowns Neck-5x10 SE Grip work (crush emphasis)- COC #1 5x6,
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horn
New Member
Posts: 22
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Post by horn on Jun 12, 2008 10:49:48 GMT -5
GPP
sled-8 trips db press-35's 3x30 secs kb row-35's 3x30 secs light band pressdowns-100 reps light band facepulls-100 reps abs
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horn
New Member
Posts: 22
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Post by horn on Jun 13, 2008 11:26:51 GMT -5
Squats 6-13-08
First time back in gear since the meet so I just wanted to get some weight on back and hit a good single before I go on vacation next week.
abs kb side bends pulldown abs
All Squats walked out, comp stance, and depth call 55x10 145x5 225x5 add briefs 325x3 415x1 add suit straps down, no wraps 465x1 505x1 555x1 595x1 645x1 685x1 easy
My speed is awesome right now and the weights felt light on my back. all the extra raw squatting and ab work is paying off.
GHRx100 reps Rev Hypers-3x10 Band rotations roman chair situps
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Post by stealth on Jun 13, 2008 14:48:02 GMT -5
Hey Nice workout!!!! Do you always train in Gear?
GHR(what is this)
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Post by stealth on Jun 13, 2008 14:52:15 GMT -5
Do you always do Abs before squatting? Doesn't seem to hurt your strength. Nice numbers.
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