ryanopower.com

Ryano · Posted: Thu Feb 25, 2010 8:30 pm Post subject:

Colds SUKK! ME bench at Lockup
bar x 15 x 2
135 x 15
225 x 10
315 x 5
405 x 1

RyanoII
635 x 1 nt
675 x 1 nt
725 x 1 nt
765 x 1 nt
785 x 1 rch from 1brd

all the presses were pretty EZ. Not a bad workout considering I have a cold and it's only the 2nd time in this shirt.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Mon Mar 01, 2010 1:00 pm Post subject:

DE Bench: ADM
bar x 20
135 x 20
225 x 15
275 x 10
225+grn bands x 5 x 2
275+grn bands x 5 x 2
275+grn bands x 10

Key presses
90's x 10 x 3
Tri ext
stack x 25 x 2
Kennelly's
30's x 12
40's x 10
walking for a while.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Tue Mar 02, 2010 2:35 pm Post subject:

Tuesday Back shit:
rotators
H-rolls
db rows
hammer curls
lat pulldowns
rear delt machine
seated rows
lateral raises
plate raises
walking
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Thu Mar 04, 2010 8:12 pm Post subject:

ME bench
same ol' warmups to 405 x 1
RyanoII
675 x 1 nt
725 x 1 nt 1brd
755 x 1 nt 1/2 brd
785 x 0 nt 1/2 brd
725 x 1 nt 1/2 brd (about to 1brd level)

BIG thanks to Wayne for comin' in to help. Smoooooth handoffs.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Mon Mar 08, 2010 1:16 pm Post subject:

Monday: ADM support shit

rotators
JM Presses
Kennelly's
Hammers
Tri Ext
walking

Kept everything light today. I've still got that nagging injury to my right chest and now some right elbow tendenitis. Not good this close to the meet. Sad

_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Tue Mar 09, 2010 2:30 pm Post subject:

Between lifting and playing "Midwest Loggers" I'm getting really beat up. Decided to take some time off this week from lifting and heel up some. Went to the gym and walked a couple of miles just so I can have some ice cream. Wink

_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Fri Mar 12, 2010 2:04 pm Post subject:

Take it easy day before FREAK DAY at Rob's tomorrow. Did some light leg stuff and walked a mile or two.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Sat Mar 13, 2010 8:55 pm Post subject:

Freak DAY!
bar x bunch
135 x 15
225 x 10
315 x 5
405 x 3
RYANO on
675 x 1 2brd
725 x 1 1brd
760 x 1 full-nt
765 x 1 full-nt
775 x 0 full-nt
765 x 1 full-nt
805 x 0 full- GOOD SOLID TOUCH-no lockout

Looks like a shitty day on paper, but I think a successful workout. Got some great tips from RUDY from Overkill. I couldn't press the 775 at all since I held the weight so long trying to touch. The 805 I got a great solid touch/pause but couldn't lock it out BUT it was my 6th lift >700 lbs and I didn't miss it by much. I still have a shot at 800+ at the meet.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Mon Mar 15, 2010 4:19 pm Post subject:

Monday: REAL light back shit at ADM and some walking. Nothing to strain with, just workup a little sweat and burn a calorie or two. Very Happy

_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Fri Mar 19, 2010 7:06 am Post subject:

FUKK

Pulled a tendon in my armpit. Feels like a tendon that connects the pec to the underarm area. I did it while warming up with 315 before my opener check. I used ice,heat,ice last night. It doesn't feel to bad today, but still sore. I will evaluate it as the week goes by. If it's to sore, I will drop out of the comp Friday. I may do a "Mike Womack" warmup and compete anyway. Mike warms up with 135 raw and shirts up to his opener.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

Ryano · Posted: Mon Mar 22, 2010 12:19 pm Post subject:

Tested the pec today with 135. It's O.K. at the bottom of the lift, until I begin to press. Then it hurts some. I'll continue to ice,heat,ice all week. At this point, it aint lookin' good. Crying or Very sad

_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

lilsuperman · Joined: 22 Oct 2005 Posts: 926 Location: Bloomington, IL

Heal up, Ryano!
_________________
STRONGMAN!

Smith Machines are for pussies and the WEAK!

Ryano · Posted: Sat Mar 27, 2010 1:34 pm Post subject:

UPA meet. BW 288. Bomb with 760 x 0 x 3 Crying or Very sad

Only good thing about the meet results was my pec didn't bother me at all. During warmups, I took 135 to full press and everything else raw to a 2brd . Did a REAL EZ 725 to a 1brd for final warmup.

1st attempt dump-brought the bar down to fast and went out of control.
2nd att-brought bar down under control, got press command and didn't flare elbows fast enough=skull crusher with 760
3rd att- kept same setup as #2 but no touch Confused

FUKK this. Next meet is WABDL Canton, OH. I'm going single ply and will touch every workout in a shirt. Goal is to NOT BOMB again! I might even drop to the 275's just for general health reasons.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"

lilsuperman · Joined: 22 Oct 2005 Posts: 926 Location: Bloomington, IL

Sorry to hear Ryano, but it's good the pec feels better.

I think dropping to 275 will be easy and you'll keep your strength! Good luck with the meet in OH.
_________________
STRONGMAN!

Smith Machines are for pussies and the WEAK!

Ryano · Posted: Thu Apr 01, 2010 7:07 pm Post subject:

Get Back in the Saddle Workout: Goal: Get back in single ply, full press-good lift everywork.

raw warmups to 405 x 1
54 single ply Katana(I forgot which Merlin #)
495 x 3 2brd EZ
585 x 1 1brd
635 x 0 full(collar around on neck=no much support)
50 Super K
635 x 1 full w/commands-tough touch but SMOKE to lockout.

Done. Small weights, but no pec pain. I'll work on upping the weight every workout(still to FR).
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"