7/21/14 - Matthew Ryncarz - Deadlift Day

Deadlift warm ups

Conventional Deadlifts

• 135 x 10
• 225 x 10
• 315 x 10
• 365 x 10
• 405 x 10

Straight Leg Deadlifts

• 275 x 10
• 275 x 10
• 275 x 10

7/19/2014 - Matthew Ryncarz - Squat Day Training

Squat Warmup

Back Squat

• 5 x 135
• 5 x 185
• 5 x 225
• 5 x 275
• 3 x 410

Paused OLY Squat

• 5 x 245
• 5 x 245
• 5 x 245

Nutricell Article about VODS (Video Operators Distress Syndrome)

This is an article about a syndrome that has been around since the sixties and was originally discovered by the US Navy.

http://blog.nutricell.com/forgotten-disease-might/

7/17/14 - Muscle Building Day - Cycle 7

Preacher Curl

• 10 x 90
• 10 x 90
• 10 x 90
• 70 x 20

Wide Grip Strict Press

• 155 x 10
• 155 x 10
• 155 x 10
• 120 x 20

Skull Crushers

• 90 x 10
• 90 x 10
• 90 x 10
• 70 x 20

My sole goal on these days is to build muscle mass.    Today I was feeling very strong!

7/16/14 - Deadlift Training - Cycle 7

Warmup Stretching
Warmup Deadlifts

Conventional Dead lifts Standing on 35# Bumper Plate

• 5 x 135
• 5 x 225
• 5 x 315
• 5 x 365
• 3 x 500

Straight Leg Dead lifts standing on 35# Bumper Plate

3 x 3 x 315

Overall my lifts felt very very strong.  My left hand has a callus that is slightly swollen so holding the bar was painful, I decided to use straps on the 500# set.  Luckily, I have never had an issue with grip so I am not very concerned. 

Bench Training - Cycle 7

Bench Press

Warmup Sets

A bunch of times the bar

135 x 5
185 x 5
205 x 5
225 x 5

I have been healing a severely strained pec and shoulder muscle.  I worked up to 225#, which felt light and comfortable and shut it down for the day.  I do not want to push it and create a permanent type injury.  I believe I am ready to begin adding intensity back on my mission to hit my 405# paused bench. 

I ended the session with 100 Bandy Press Downs!