Ryan Farrell progress journal
| Farrell |  | Ryan Farrell progress journal | 07-12-2013 @ 15:35 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Hi I am ryan farrell I have been training for around 4 years "bodybuilding" training which hasent been the best of times. Over the last 7 weeks I took up a powerlifting routine which my strength is increasing by week which I cant complain about. I was intreseted in strongman and trained doing that for a while so ive decided im going to compete in newcomers catorgry next july at bolton strongman then after that focus on doing my first powerlifting meet if all goes well! Bench press 9 week programme Up to week 7 now personal best 110kg Week 1 light - 5 sets - 88kg - 2 reps heavy - 5 sets - 94kg - 3 reps week 2 light - 5 sets - 89kg - 2 reps Heavy - 5 sets - 94kg - 4 reps week 3 light - 5 sets - 90kg - 2 reps heavy - 5 sets - 95kg - 5 reps week 4 light - 5 sets - 90kg - 2 reps heavy - 5 sets - 96kg 6 reps week 5 light - 5 sets - 91kg - 2 reps heavy 5 sets - 102kg - 3 reps week 6 light - 5 sets - 92kg - 2 reps heavy - 3 sets - 104kg - 3 reps week 7 light - 5 sets - 93kg - 2 reps heavy - 3 sets - 110 kg - 2 reps Week 8 light - 5 sets - 95kg - 2 reps heavy - 3 sets - 116kg - 2 reps week 9 light - 0 heavy - 1 set - 121kg - 1 rep | ||
| Farrell | | deadlift routine | 07-12-2013 @ 15:37 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Week 1 Heavy deadlift monday light deadlift friday 9 week programme. Personal best deadlift 180kg I am currently on week 7 were I broke my personal best 185kg 2 reps 3 sets. light - 5 sets -150kg - 2 reps heavy - 5 sets - 160kg 3 reps week 2 light - 5 sets - 150kg - 2 reps heavy - 5 sets 160kg - 4 reps week 3 light - 5 sets - 151kg - 2 reps heavy - 5 sets - 161kg - 5 reps week 4 light - 5 sets - 153kg - 2 reps heavy - 5 sets - 162kg - 6 reps week 5 light - 5 sets - 154kg - 2 reps heavy - 3 sets - 173kg - 2 reps week 6 light - 5 sets - 155kg - 2 reps heavy - 3 sets 175 kg - 3 reps week 7 light - 5 sets - 157kg - 2 reps heavy - 3 sets - 186kg - 2 reps week 8 light - 5 sets - 157 kg - 2 reps heavy - 3 sets - 195 kg - 2 reps week 9 light - 0 heavy - 1 set - 205kg - 1 rep | ||
| Farrell | | squat routine | 07-12-2013 @ 15:39 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Squat routine 9 week programme. Week 1 light - 5 sets - 96kg - 2 reps heavy - 5 sets - 102kg - 3 reps week 2 light - 5 sets - 97kg - 2 reps Heavy - 5 sets - 103kg - 4 reps week 3 light - 5 sets - 98kg - 2 reps heavy - 5 sets - 104kg - 5 reps week 4 light - 5 sets - 99kg - 2 reps heavy - 5 sets - 105kg 6 reps week 5 light - 5 sets - 99kg - 2 reps heavy 5 sets - 111kg - 3 reps week 6 light - 5 sets - 100kg - 2 reps heavy - 3 sets - 113kg - 3 reps week 7 light - 5 sets - 101kg - 2 reps heavy - 3 sets - 120kg - 2 reps Week 8 light - 5 sets - 102kg - 2 reps heavy - 3 sets - 126kg - 2 reps week 9 light - 0 heavy - 1 set - 132kg - 1 rep I didnt complete this routine as I wasnt hitting depth "bodybuilding squat" haha so past 3 weeks been using high bar squats sitting below depth now I am hitting 110 for a rep below depth which doesnt sound alot but only been squatting 6 weeks which I do regret alot!  | ||
| Farrell | | yesterdays training | 07-12-2013 @ 15:49 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Training from yesterday. Flat bench warm up bar x2 40kg x6 60kg x5 80kgx 4 100kg x3 110kg x2 personal best strict shoulder press bar warm up 50kg x6 60kg x5 70kg x4 personal best 75kg x4 personal best 80kg x2 personal best 85kg xhalf rep couldnt squeeze it out some shoulder power came from some where felt strong no appearance from previouse injury Close grip triceps warm up bar 60kg x 10 80kg x 6 100kg x 4 110kg x1 normaly get more on this but cant complain had great session the fatigue kicked in. | ||
| Farrell | | light squat / deadlift | 07-12-2013 @ 16:25 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Post Edited: 07.12.2013 @ 16:28 PM by Farrell This is the 7th week on my routine for the deadlift.Light squat bar warm up 2 40kg x 10 60kg x 8 - 4 paused 70kg x 6 - 3 paused 80kg x 6 - 2 paused 90kg x 4 working on squat hitting depth every rep will up the weights when my technique is spot on. deadlift bar warmup 60kg x 10 speeds 100kg x 6 140kg x 4 160kg x 3 185kg x 2 new personal best 2reps 3 sets felt easy Got slight hip injury after squats made abit worse by doin deads taken tuesday wed thursday off feels alot better now back in monday. | ||
| liamwolstenholm | | ... | 08-12-2013 @ 13:45 |
 Member 4683, 257 posts SQ 200, BP 117.5, DL 270587.5 kgs @ 82.1kgs UnEq | Great work, as usual. Good move taking a couple of days off, you see it all the time, people 'training' through injuries and causing more damage! Looking forward to seeing you put in a fantastic performance at Bolton Strongman 2014, in your first competition. Top 3 finish, easily. Let's see the 120 bench and the 205 deadlift, in a couple of weeks, which will bring the year to a good end, and set you off nicely for the 6 months prep beginning January 2014. | ||
| Farrell | | tonight session! | 09-12-2013 @ 21:36 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Squats bar warm up x 2 40kg x 6 60kg x 6 3 paused 70kg x 5 paused 80kg x 4 paused Didnt go to heavy because of hip injury last monday deadlift 60kg x 6 speeds 100kg x 5 speeds 120kg x 2 140kg x 1 160kg x 1 180kg x 1 195kg x 2 new personal best! Tonight I felt strong wernt sure if to go heavy tonight because of slight injury but felt strong 195kg for 2 I have now up my personal best by 15kg in 8 weeks when I was "bodybuilding" I was stuck on 180kg for a year or so, so I no my routine is working my last week on my routine next week where ill attempt 205kg and anything after that is a bonus! | ||
| Farrell | | training tonight | 10-12-2013 @ 22:04 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Light bench bar x 2 warm up 40kg x 6 60kg x 6 70kg x 4 paused 80kg x 1 90kg x 1 100kg x 2 5 sets back close grip 40kg x 6 72.5kg x 5 80kg x 4 92.5kg x 3 112.5kg x 2 3 sets dumbell row 30kg x 6 50kg x 5 60kg x 2 3 sets lat pull 20kg x 6 40kg x 5 60kg x 4 70kg x 2 | ||
| Farrell | | training friday | 15-12-2013 @ 14:30 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Bench Bar warm up 40kg x 6 60kg x 4 80kg x 4 100kg x 1 110kg x 1 115kg x 1 new personal best flew up Attempted 120kg Went for 120kg but just missed it I am still trying to work on a powerlifting bench press, after taking a video I know where I went wrong I am holding the bar to wide so my triceps arnt kicking in. close grip bar warm up 60kg x 8 80kg x 6 90kg x 4 100kg x 3 3 sets | ||
| Farrell | | final week of routine deadlift | 16-12-2013 @ 22:48 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Deadlift bar warm up 60kg x 6 speeds 100kg x 5 speeds 140kg x 4 speeds 160kg x 2 180kg x 1 200kg x 1 new personsl best! 210kg x 1 new personal best! since starting my routine 9 week ago I could deadlift 180kg for 1 I have now increased that to 210kg x 1 | ||
| Farrell | | Start of 9 week programme... | 07-01-2014 @ 22:16 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Post Edited: 07.01.2014 @ 22:17 PM by Farrell First session back.monday - squats - deadlifts light squats bar - warm up x2 60kg x 6 70kg x 4 80kg x 2 85kg x 2 - 5 sets first time front squats just getting used to technique didnt go heavy. front squats bar - warm up x2 40kg x 6 50kg x 6 Heavy deadlifts bar - warm up x 1 60kg x 6 100kg x 6 140kg x 2 160kg x 2 172.5kg x 3 - 5 sets | ||
| Farrell | | second session back | 07-01-2014 @ 22:25 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Second session tuesday bench bar warm up x2 40kg x 10 60kg x 6 70kg x 4 80kg x 2 90kg x 1 100kg x 3 - 5 sets stiff legs bar warm up x1 60kg x 8 100kg x 6 120kg x 4 145kg x 3 - 5 sets back assistance work close grip 30kg x 6 60kg x 6 75kg x 4 90kg x 2 97.5kg x 3 - 5 sets seated cable row 60kg x 5 75kg x 5 90kg x 4 105kg x 3 112.5kg x 2 120kg x 1 127.5kg x 1 | ||
| Farrell | | thursday session | 09-01-2014 @ 22:43 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Light bench bar warmup x2 60kg x 8 70kg x 5 80kg x 4 90kg x 2 97.5kg x 2 - 5 sets strict shoulder press warmup bar x2 40kg x 8 50kg x 6 60kg x 3 - 5 sets behind neck press smith warmup bar x 1 35kg x 8 50kg x 6 60kg x 3 - 5 sets Close grip bench warmup bar x1 60kg x 8 80kg x 6 90kg x 4 100kg x 3 - 5 sets | ||
| Farrell | | friday session squats deads | 10-01-2014 @ 22:04 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Squats warmup x 2 40kg x 8 60kg x 6 80kg x 4 90kg x 2 92.5kg x 3 - 5 sets Light deadlifts warmup x 1 60kg x 6 100kg x 5 140kg x 4 160kg x 2 162.5kg x 2 - 5 sets good session squats coming on | ||
| Farrell | | deads and squats | 13-01-2014 @ 23:05 |
Member 4962, 52 posts SQ 110, BP 120, DL 210440.0 kgs @ 84kgs UnEq | Light squats warmup bar x2 30kg x 8 60kg x 6 70kg x 4 80kg x 3 88kg x 2 - 5 sets Deads warmup bar x1 60kg x 6 100kg x 5 140kg x 4 160kg x 2 176kg x 3 - 5 sets | ||
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