horn
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Posts: 22
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Post by horn on Jun 13, 2008 18:53:27 GMT -5
GHR stands for Glute Ham Raises. I do abs before every workout. I have slowly ramped up the intensity over time so my body is accustomed to doing them, so they do not affect my strength at all. I got the idea from Anthony McGloskey's dad. The kid is 18 years old squats over 800, benches over 500 and deadlifts over 700lbs at 220. My abs were once a major weakness for me so I put them first in the workout so I could do them when I was fresh. My stability in the squat has improved tremendously as a result.
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horn
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Posts: 22
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Post by horn on Jun 13, 2008 19:02:49 GMT -5
I usually do 4-12 sets of 5-8 reps. I stick with grappler rotations, side bends, roman chair sit-ups, pulldown abs, and spread eagle sit-ups. I finish my workouts rotations and static abs (planks).
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horn
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Posts: 22
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Post by horn on Jun 13, 2008 20:19:47 GMT -5
I have not started my meet cycle so I will mostly squat raw and in briefs right now. When I start my cycle I will do DE squats in briefs for two weeks using Bands (40 and 45% of contest max, 4-8 sets of 2) or chains (50 to 55% of contest max, 6-10 sets of 2) working up to max triple, double or single after my speed sets and on the third week I will suit up and squat comp style using no box and do percentage based training (85 to 95% range 3-6 sets of 1-3 reps). I rarely use knee wraps until a 4-5 weeks out from the meet. For the shirt I do not do a lot of board work and try to touch as many weights as possible for max 3's, 2's, and 1's. I will get in the shirt for 2-3 weeks and take 1 week off and do full range raw work.
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horn
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Posts: 22
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Post by horn on Jun 14, 2008 13:17:24 GMT -5
DEB 6-14-08 Gillespie Bench w/ manpon and doubled mini's-185x3x5, 225x3x2 Rack lockouts with 2 doubled mini's on each side (pin 10)-worked up to 315x8 Dips w/45-3x10, BWx20x2 Chin-ups-20 total reps Gun show Neck
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horn
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Posts: 22
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Post by horn on Jun 22, 2008 16:17:23 GMT -5
Dynamic Effort Bench 6-22-08
spd bench w/manpon and doubled up mini's and micro mini's-185x3x6, 225x3
close grip 4 board (left bands on)-225x3,245x3,275x3,315x3
football bar military press-185x11
rolling db ext-35x15,40x15,45x10,50x8
lat pulldowns-5x10
seated db snatch-40x10x3
hammer curls-60's 4x8
COG-5x5
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horn
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Posts: 22
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Post by horn on Jun 23, 2008 11:02:54 GMT -5
Deadlift
Belly-sidebends 3x8 100's, pulldown abs 100 3x8
raw sumo deads w/ 4 chains-worked to 405x2x2
power shrugs-315 3x8
green band pullthroughs-4x25
Rev Hypers- 180 4x15
belly-same as pre workout
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Post by pheen11 on Jun 23, 2008 22:22:15 GMT -5
Good work, Ryan. Looking forward to seeing how your meet goes.
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Post by Ryan Horn on Jun 25, 2008 10:55:06 GMT -5
Bench
Dynamic w/up
Goal:450x2
335x1 (%90) raw w/ a pause add shirt no belt 365x1/2 405x2 add belt 425x2 450x2 solid
next week I will go 465x2
DB Bench-100'sx22,15, 80'sx15
hammer iso row-5x12
dips-bwx22
fat bar pushdowns-3x10
neck
grip
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horn
New Member
Posts: 22
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Post by horn on Jun 27, 2008 19:16:23 GMT -5
DES
buffalo bar box squat w/greens and loose pro briefs-325 (45%) 5x2, 375x2, 415x2
speed pulls w/ quaded mini-275x1x9, 315x1
GHR w/green band-3x6
45 back ext w/ purple-3x20
pulldown abs
kb shrugs
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horn
New Member
Posts: 22
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Post by horn on Jun 28, 2008 16:14:36 GMT -5
DEB chaos bench (quaded mini and kb's)-225x3x5,275x3, took bands and kb's off, 225x23
Football bar row off floor w/pause-225 3x8 Lateral raises-35x12,45x10x3 Incline tate presses-50's 3x8 curls rear delt raise
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horn
New Member
Posts: 22
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Post by horn on Jun 30, 2008 9:57:05 GMT -5
Deads
reverse light band conv. deads-545x1x2, 495x1x5, working on technique and bringing my low back up so I will be adding some volume to my monday workout
SSB front squats-145x5,195x5,225x5,285x5
green band pullthroughs-3x20 spread eagles-60lbs 3x10
db rows-120's 3x10 green band leg curls-3x20
cog- 3x10
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horn
New Member
Posts: 22
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Post by horn on Jul 1, 2008 14:36:23 GMT -5
Restoration
20 mins on elliptical (hr 125-130)
foam roller (IT band, hamstrings, quads, glutes, thoracic ext,)
mobility work-
hurdle duck unders frankensteins glute bridges leg swings overhead squats side lying thoracic ext knee hugs cat camels walking quad stretch
Band TKE- 50 reps ea leg
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horn
New Member
Posts: 22
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Post by horn on Jul 2, 2008 12:48:15 GMT -5
Bench 7-2-08 raw 335x1 add shirt 365x2 add belt 405x2 435x2 460x2 3 board 495x2 515x3 db bench- 100's 1x max reps fat man row with chain-6x5 seated row-5x12 pressdowns hammer curls www.youtube.com/watch?v=had_-DF3z_M
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horn
New Member
Posts: 22
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Post by horn on Jul 3, 2008 21:10:42 GMT -5
squat
snatch pulls off blocks as warm-up-225 5x3 box squat w/120lb chain and pro briefs-345x2x5, worked to 575x1 PR speed deads w/ quad mini-315 6x2, alternate stance rickshaw close grip pulldowns stomach
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horn
New Member
Posts: 22
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Post by horn on Jul 6, 2008 21:00:58 GMT -5
Bench Assistance
Didn't get into the gym until 9:30pm so hit some assistance work. Had some great conversations with Matt Rhodes and Dane today. This next meet cycle should be a good one.
swiss bar floor press-225 3x8
2a.kb shoulder press 3x8
2b. fat bar pulldowns 3x10
4a. push-ups on SB 3x12
4b. rear delts 3x12
4c. decline sit-ups 3x12
5a. db ext 3x8
5b. hammer curls 3x8
green band rows and pushdowns-2x20
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