Sorry for leaving everyone hanging last week. You may have started to worry that I had raged myself into the local jail, across the Rio Grande, or into a body bag. Or maybe you were pulling for that, I’m not sure. I’d be honored if I had at least 1 or 2 haters. That’s when really you know you’ve “made it”. Anyway….
Thankfully for me, and you loyal readers, New Years Eve was an epic success, and everyone involved had a great time…. That, or they’re all liars. Either way, I had a great time. You’ll also be happy to hear that despite being in party mode, I couldn’t put down the desire to get a little work in: I ended up walking 5 miles home that night (my friends were less than impressed, considering I failed to communicate my workout schedule to them).
With New Years Eve behind me, and many friends now out of the local area code, it was back to “normal” life come Monday; and honestly it’s a little bit of a relief to get back on schedule. I’m really not much of the hard partying type to be honest, but when old friends come around, it’s hard not to let loose a little bit and have a great time. We all seem to operate with the mindset of, “Oh crap, I’m only going to see these guys for the next 8 hours!! We need to have as much fun as humanly possible in this small window of joy. Bro, mix me a red bull and vodka and throw a shot of espresso on top for giggles! BEST FRIENDS FOREVER – GOOOOOO….”.
This was the last picture of the evening. Says it all really.
Ah yes friends. Those of you out of state will be greatly missed, and those of you in state… why the hell don’t we hang out more?
Alright, *sniffle*…. sob story over.
Like I said, it was back to real life, and that also means back to the gym with Ryan Horn. Luckily for you, I’ve been given the green light to post the details my regimen here for all to read.
Since Ryan does this stuff for a living, I wanted to make sure that I wasn’t giving away his “secret sauce” for free…. Maybe should’ve worded that differently. You know what I’m trying to say.
However, having worked with him for a month or two now, I realize that posting my programming is not nearly the same as having a seasoned coach formulate a program specifically for you. Ryan bases all my exercises and loads off my goals, how my body reacts to training, and the different strengths and weaknesses that I display. (Starting to sounds like a Jay-Z single)
Point being, you can take this programming and use it all you want. It still won’t tell you how to clean, when you should push yourself for a heavier load, or react to how you are progressing. This is my program, so take from it what you will, but always with a grain of salt.
Again, since Ryan has been doing great things for my training, I feel like I should throw him a bone here: If you’re looking for a good coach for power lifting or overall fitness, whether it be virtual or you’re local to RVA, you should contact the man for at least an initial session or consultation. I promise you won’t be disappointed.
We only had 2 lifting session, due to me being unable to make it in yesterday (Sunday), but don’t worry: I still managed to get in some cardio/band work/yoga/rock climbing on the off days.
Here’s the deal:
Roll out – This is the very first thing I do before every workout. It feels like a deep tissue message (read “hurts like hell”), but it’s great for your muscles and keeping them healthy and loose. You can get a foam roller for pretty cheap, but I’m proud to say I’ve graduated to the big boy club, and now roll out with a PVC pipe fragment. If you’re feeling ballsy (or cheap) you can go straight for the PVC. I’ll write a post about it soon, but until then you can get the gist here.
Warmup circuit – 3 rounds of:
- Jump rope for 2 minutes
- 15 reps of body weight reverse hyperextensions
- Kettlebell complex (swings/high pulls/clean and press)
Main exercise – Power cleans
We almost always start by warming up with the bar. I did a complex of Romanian deadlifts, power shrugs, and then put it together for a full power clean into 3 front squats.
After that, it was sets of 1 rep. Worked up until I missed at 205#. I begged to try again, and nailed it (though my form still left a lot to be desired). Felt pretty awesome about that, we dropped it down to 185# pounds, and did a couple sets of 2 reps.
I was really happy, because the previous week I had missed multiple times at 185#. This time I not only exceeded my previous miss, but then dropped back down and nailed it for sets of 2… Gloat over.
Assistance work/Let’s see how bad we can make Luke feel in a short amount of time
- Dumbbell presses – 5 x 5 each arm @ 50lbs
– superset with –
Weighted pull-ups – 5 x 5 @ 15lbs vest
Weighted Glute Ham Raises – 3 x 8 @ 15lbs vest / drop set
– superset with –
Weighted roman chair sit-ups – 3 x 10 @ 15lbs vest
I say three sets of 8 on the GHR’s, but I’m not going to lie to you, that didn’t actually happen. The sit-ups were no big deal, but GHR’s were killer. We ended up taking the vest off halfway through the 3rd set as I was sitting at 45 degrees for a few seconds and obviously not going anywhere but down.
Warm-up – was a quickie today
- Jump rope – 30 seconds
- 2 rounds of:
- Hip openers – 10 reps
- One legged hip thrusters – 10 reps per leg
- Overhead Squats – 10 reps @ 45lbs (the bar)
Main exercise – Back Squats
- Set 1: 45lbs x 5 reps
- Set 2: 95 x 5 reps
- Set 3: 135 x 5 reps
- Set 4: 185 x 5 reps
- Set 5: 210 x 3 reps
- Set 6: 230 x 7 reps (booyah. That pushed my theoretical max up to around 280)
Assistance work – This doesn’t look bad, but coach made sure I was miserable.
- 6 rounds of:
Power pushups with a medium resistance band and chains @ 6-8 reps
– super set with –
Hanging rows with chains @ 6-8 reps
…. The term “super set” is a little misleading, because there was no rest between any of these. It was just a turntable of misery.
2 rounds of:
Rotator Cuff complex @ 15 reps per exercise. (I’ll try to post this sometime)
I’m not sure if I’m going to start posting this stuff daily as I do it, or if I’ll just do weekly wrap-ups. I’ll feel it out.