Friday 5-9-08 I took off because I had a kettlebell seminar and certification course the next day. I was surprised I did so well today because I was still pretty sore from Sat. KB's
Chambered Squat bar squats with manta ray.
140 x 12
140 x 10
added purple bands on to monolift. I took the bands under the monolift and pulled both ends over the end of the bar.
these are bar weights not sure how much the bands added
230 x 8
230 x 5
now off a 15" box
320 x 3
370 x 3
410 x 3
460 x 1
500 x 1
525 x 1
Video
kettlebell swings
32 kilo 2hands for 10 then switch to 1 hand 10 reps each.
kettlebell combo 8 reps 2 rounds 28 kilo
clean,squat, swing = 1 rep
kettlebell windmills
16 kilo x 3 reps each side
kettlebell windmills + pick up 16 kilo
5 reps each side
standing smith calf raises
135 x 15
185 x 15
235 x 15
Last edited by Ryan Celli; 05-11-2008 at 12:27 PM. Reason: kb
big squatting Ryan!....is that a giant cambered bar you used?
HOLY CRAP!! - that is some killer squatting there Ryan!!
hey, are you sticking with single ply feds, or are you considering going to multiply? that would effect my recommendation for your shirt stuff
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I think I'm sticking with Raw and single ply stuff.
I used the giant bar. I will post a vid of it soon.
Cool, ok, in that case I'd go with the Rage X. A single Phenom will stretch out pretty quick.
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finally got the squat video in.
I always do chest tris and bis. Starting today I'm going to try chest shoulders and tris.
Flat bench
135 x 12
135 x 12
225 x 8
225 x 5
275 x 5
315 x 5
315 x 3
365 x 3
405 x 5 paused
Video
reverse band bench blues
495 x 3 w/ F6 only touched last rep
545 x 3 w/ F6 touch all 3
Incline Barbell
135 x 10
185 x 8
225 x 8
275 x 8
KB 1 arm press
16k x 8
20k x 8
20 x 8
seated DB presss
90 x 8
floor tri ext
40 x 8
50 x 8
65 x 3 elbow pain
incline tri ext
45 x 10
50 x 10
pushdowns
2sets
Last edited by Ryan Celli; 05-12-2008 at 05:39 AM. Reason: wrong date
Conventional deadlifts! I haven't done these heavy since....1992?? And I could tell!
135 x 12
135 x 8
225 x 8
225 x 5
315 x 5
405 x 5
put on Titan DL suit
455 x 1
495 x 1
Sumo Zerchers off pins with 3 20lb chains on each side while standing on the big blue band with it over my neck. HAHAHA I have a video clip I will post for this.
I used this as some speed work and really liked it.
135 x 3 x 5 sets
Dumbell rows
70 x 10
100 x 10
100 x 10
110 x 10
machine curls
40 x 12
60 x 12
80 x 12
hammer curls
50 x 10
65 x 10
75 x 6
Bro your 405x5 looked like a warmup.....put some dag gone WEIGHT on the baaaaah! Good work brother.
Semper Fi
squats
145 x 12
145 x 10
235 x 8
235 x 5
325 x 5
325 x 3
415 x 5 Inzer Hardcore suit straps down
465 x 5 " "
505 x 5 " " + old wraps
600 x 5 " " + APT Convicts + reverse bands.
Video
Kettlebell Swings 2 handed
60 x 10
70 x 10
70 x 5 then right into 1 hand 5 each hand
leg curl
51 x 10
59 x 10
67 x 10
calfs
Last edited by Ryan Celli; 05-16-2008 at 09:54 PM.
sick workouts ryan
Best Raw Squatter and Sponsored by the Best AtLarge Nutrition, Titan, and APT.
flat bench- tons of warm ups because my pecs were super tight. this is why i paused my heavy set, it allowed me to descend slowly.
135 x 12
135 x 10
135 x 8
225 x 8
225 x 3
275 x5
315 x 5
365 x 2
405 x 1
425 x 5 paused
Video
F6 bench shirt / reverse bands
525 x 3
575 x 3
Video
Incline barbell
225 x 5
275 x 5
315 x 5
Pec deck
40 x 20
51 x 15
seated Dumbell shoulder press
40 x 8
60 x 8
90 x 8
100 x 8
Floor tri ext
40 x 12
60 x 8
60 x 8
60 x 5
pushdowns reverse grip
70 x 12
70 x 12
deadlifts off jump stretch platform
doubled minis
185 x 2 x 5 sets
doubled minis plus half of a mini....tried 2 minis doubled but it was too much.
185 x 2 x 5 sets
1 arm rows
85 x 12
110 x 12
120 x 12
pullups
12
12
45lbs added x 6
" "x 6
x 6
fat bar x 16
shrugs
225 x 10
315 x 10 no straps
315 x 10 no straps
405 x 6
hammer curls
50 x 10
60 x 10
70 x 10
squats
145 x 12
145 x 10
235 x 8
235 x 5
325 x 5
325 x 5
put on hardcore straps down
415 x 5
505 x 1
555 x 5 APT wraps
650 x 5 APT wraps reverse bands
Video
kettlebell swings overhead.
24k x 10
30k x 10
2 arm kb swing
32k x 6
32k x 6
gluteham
10
10
15
Last edited by Ryan Celli; 05-27-2008 at 11:35 AM. Reason: video
flat bench
135 x 12
135 x 10
225 x 8
225 x 5
275 x 5
315 x 5
365 x 2
405 x 2
475 x 3 reverse bands
Titan F6 reverse bands
545 x 3
585 x 3
610 x 2
Video
incline barbell
225 x6
275 x 6
275 x 6
incline flys
40 x 20
40 x 20
floor ext.
40 x 10
these next ones were done with the mini bands and <60 sec rest
40 x 12
40 x 12
40 x 12
40 x 9
reverse pushdowns
70 x 12
90 x 12
lateral raises
35 x 10
35 x 10
+ various kettlebell shoulder exercises
my goal today was 455 x 5 raw, then 600 x 3 in the shirt with reverse bands.
my raw benching felt heavy, so i stopped at 405 and put the shirt on. i couldn't do shoulders the way i wanted either because they were throbbing after flys.
Last edited by Ryan Celli; 05-27-2008 at 10:49 AM. Reason: video added
Deadlifts
135 x 20
135 x 10
225 x 8
225 x 5
335 x 3
Reverse bands
425 x 3
515 x 3
Titan DL suit straps down
605 x 1
655 x 1
695 x 1
745 x 1
800 x 0 half way up!
Video
KB Snatch
16k x 6
24k x 6
28k x 6
Fat grip Chins
20
20
Pulldowns
180x 10
220x 10
Straight bar curls
40 x 15
80 x 12
90 x 2
100 x12
abs
Last edited by Ryan Celli; 05-27-2008 at 10:48 AM. Reason: video added
Sick work outs Ryan
Best Raw Squatter and Sponsored by the Best AtLarge Nutrition, Titan, and APT.
Hey, where's the deadlift video? I would love to see it.
i have it, just need to download it and throw it up on youtube.
Chris take a peek at PW when you get a chance.
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