Bracewell's Journey to Absolute Strength

[Ryan Bracewell]

Current Stats and best Lifts:
Height: 6'2"
Bodyweight: 295-300 lbs in the morning
Bench - 455 lbs w/ wrist wraps only
Deadlift - 835 lbs w/ suit, 765 no suit
Squat - 700 lbs to parallel box - suit bottoms & knee wraps
Push Jerk - 385lbs

Current Goals
-Earn ASC pro card
-Win 2010 Arnold Amateur strongman show and qualify for the 2011 Pro Arnold strongman.
-Overhead press 400+ lbs
-Squat 800 lbs
-Improve my muscular endurance for events that have max reps in X amount of time
-Get my speed back that I lost from weight gain

[Ryan Bracewell]

Here are the workouts so far this week. It is a little disorganized because I am starting to feel overtrained so my weights and lift choices are a little off, but should be back to normal in a few days.

Mon 9/7 -Upper - basically did whatever exercise sounded fun. No real plan for today.

One Arm DB press/push jerk
30x10 both
55x6 or 8 both
70x5 - Right arm only for rest of sets
100x3
150x2 singles
200(Arnold DB) x 1 - probably tried about 4-6 time before getting the 1 up. Some were close, some not so much.

Seated Log Military Press - set at face level
180x10
230x5, x5, X6

Tire Flip - 700-750lbs
6 flips - nice and easy, seeing how bicep reacted.
10 flips - little more aggressive but still took my time. Tire felt pretty light
**im pretty sure this is the first time I have touched a tire since last september at Nationals so I was pretty pleased.

Tricep pushdowns
80# + mega mini x12x2sets


Tues 9/8 - ME Lower

Box Squat - SS Bar - No briefs or suit
60x5 - APT knee sleeves
150x5
240x5
330x3
420x3 - belt
510x3 - inzer knee sleeves
600x0
**I was a little pissed after missing 600 completely. Plan was to do 600x3, but I have never done a 600lbs or higher box squat without briefs or suit bottoms so maybe that was the difference. Who fucking knows.

Good mornings
45x5
135x5
225x5
275x5

Adjustable Rev. Hypers
150x12x2 sets

[Northman]

Damn, strong as a ox.

Are you a former bodybuilder or were you always a strongman?

[Ryan Bracewell]

I never competed as a BBer, but like most people on these boards my training came straight from the pages of flex and MD when I was younger. So I guess I was a BBer wanna be. But I was always pretty strong, and 2 years ago I decided to try strongman. Haven't looked back since.

[robert da strongman]

subscribed!

[Ryan Bracewell]

Thur 9/10 - ME Lower

BW before workout: 305 lbs

Log Clean/Presses
90 x 1/10
140 x 1/8
180 x 1/5
230 x 1/1 - add belt
270 x 1/1 - Add APT elbow sleeves
300 x 1/7 - think I had enough strength to do more, but I was completely out of breath from the log sitting on my chest
**the original plan was to do cleans for each rep of the 300, but a chronic forearm injury flared up so I decided to just work on the press.

Lat Pulldowns - Rotator Cuff Bar
200x12x2 sets
250x10

Bench Press w/ Reverse Purple Band - pause on chest each rep
225x15
315x12
365x8
-w/ 2 board
365x8
**for those that do not know about Rev. Band bench, the band makes the weight lighter when its on your chest, but is almost no help at lockout. This puts more stress on the triceps.

Standing DB curls
20lbs x 30ea.
30x15

[ANADROLicfreak]

nice journal bro.heavy ass weights to.keep it up.

[GameofInches]

Lookin good Ryan. Sounds like the Arnold Amateur is the biggest amateur contest of the year. Goodluck with your training! Do you mind posting a sample day's diet for us? I am currently sitting at about 212lbs so I am curious what a guy your size is eating. Thanks!

[Ryan Bracewell]

My diet changes daily because of schedule and sometimes just because I cant get down anything else, but assuming everything goes well it would look something like this.

M1 - Morning Shake - milk, 60g protein, peanut butter, instant oatmeal
-OR high protein meal close to 1000cals

M2 - Weight Gainer, olive oil, fruit

M3 - steak, rice, fruit, milk

M4 - Weight Gainer, olive oil

Pre workout - 50-10g carbs, bcaa's, creatine
Post Workout - 50-100g carbs, bcaa's, antioxidant powder

M5 - steak, rice, 1-2 fruits, milk

M6 - Weight Gainer, olive oil

On some days I will exchange the weight gainers for food meals, but it all depends on schedule.

[Ryan Bracewell]

Sat 9/12

DE Lower

Speed Ladder drills
-did about 10 different drills for maybe 15 or so minutes. Had not done these since I was 220 lbs. I was surprised that I could still move my feet fast for a fatty.

Bulldog Power Squats - Explode on the accent all the way up onto toes.
6 plates x 10
8 plates x 8
10 plates x 8

Sled - waist belt
3 sets x 45# - 40ft spring, 40ft backpedal(in low squatting stance)
1 set x 180# - 120ft forward lunges

Rope Reverse Hyper
150x12x2sets

[GameofInches]

My diet changes daily because of schedule and sometimes just because I cant get down anything else, but assuming everything goes well it would look something like this.

M1 - Morning Shake - milk, 60g protein, peanut butter, instant oatmeal
-OR high protein meal close to 1000cals

M2 - Weight Gainer, olive oil, fruit

M3 - steak, rice, fruit, milk

M4 - Weight Gainer, olive oil

Pre workout - 50-10g carbs, bcaa's, creatine
Post Workout - 50-100g carbs, bcaa's, antioxidant powder

M5 - steak, rice, 1-2 fruits, milk

M6 - Weight Gainer, olive oil

On some days I will exchange the weight gainers for food meals, but it all depends on schedule.

Thanks for posting!

[robert da strongman]

good training!

[Ryan Bracewell]

Tues 9/15

Lower - Deload/high rep

Squat - Shoulder width stance
45x12
135x10
225x10
315x10
405x10 - add belt
495x6
**After the 315 set I was really feeling the pump and stretch in the quads. I have not done this much volume on squat in probably 6 months or more.....I can already tell that I am going to be sore as fuck tomorrow.

RDL's
135x10
225x10
315x10 0 straps

GHR
bw x8, x7

Seated Calf Raise - focusing on the stretch at the bottom
3 plates x 12 x 3 sets

Sled w/ waste belt
90 lbs x 130ft forward, 130ft backward x 3 trips without any breaks

[robert da strongman]

nice squats.

[Ryan Bracewell]

Sat 9/18

Events

Yoke
380 x 50ft x 2 sets
470 x 50ft
580 x 50ft
670 x 65ft - 9 seconds
760 x 60ft - 12.5 seconds - yoke was swinging front to back on me slowing me down.

Tire Flip(700ish) - in grass
x1
x4
x10 - first 8 were real fast but last 2 I kept getting handfuls of cut grass.

Keg carry/Sled Drag - in grass
-240 keg x 50ft, sprint 50ft, 240 keg x 50ft, 400 sled backwards x 50ft.

Notes: this is the best events day I have had in weeks. I really appreciate Brad and chris coming out to train with me today.

[robert da strongman]

nice training!

looks like events for nationals.

[Ryan Bracewell]

Thanks, it is for Nats. I think taking taking those extra days off this week really helped my joints and CNS recover. I felt strong and fast today.

[robert da strongman]

Thanks, it is for Nats. I think taking taking those extra days off this week really helped my joints and CNS recover. I felt strong and fast today.

cool! doing the same events with my training partner. he is going in the 175lbers

always like a few extra days off. seems to help with pr's

[Ryan Bracewell]

Sun 9/20

Repetition Upper

Incline Bench
45x20
135x10
225x10
275x10x2 sets

Shrugs
225x10
405x10 - add straps
495x12

Seated Log Press - Starting position for hands was top of forehead
90x5
180x8
230x5x2 sets

Rope Tri Extension
70x15x3 sets

DB Curls
-couple of lightweight sets primarily to get some blood flow to tendons

Standing weighted crunches
50x10
60x10

[robert da strongman]

nice training.
shrugs on this day for a reason?

[Ryan Bracewell]

Typically I would do some sort of row or pulldown where I did the shrugs, but recently I have had a lot of bicep issues caused by something at the Dallas Europa. Rack pulls would have been a better choice,IMO, but I'm planning to DL on tuesday. Long story short, I wanted to do a pulling movement without using the bicep.

[GameofInches]

Do you have the events and weights for the events for the HW class at Nationals? Thanks!

[robert da strongman]

Typically I would do some sort of row or pulldown where I did the shrugs, but recently I have had a lot of bicep issues caused by something at the Dallas Europa. Rack pulls would have been a better choice,IMO, but I'm planning to DL on tuesday. Long story short, I wanted to do a pulling movement without using the bicep.

ah makes sense.

[Ryan Bracewell]

Do you have the events and weights for the events for the HW class at Nationals? Thanks!

-300# Log Clean & Press(clean each rep)
-800# Tire Flip for 60ft
-800# yoke for 50ft & 280# farmers 50ft back
-300# keg & 300# sandbag carried 50ft to boat, then drag the boat back
-Atlas Stones(260-300-330-360-380)

[GameofInches]

-300# Log Clean & Press(clean each rep)
-800# Tire Flip for 60ft
-800# yoke for 50ft & 280# farmers 50ft back
-300# keg & 300# sandbag carried 50ft to boat, then drag the boat back
-Atlas Stones(260-300-330-360-380)

Great, thank you very much!

[ANADROLicfreak]

hey i hope training is kicking ass for ya.

[Ryan Bracewell]

Squats
135x8
225x8
315x8
405x7(miss counted) - add belt
495x8

Reverse band Deadlift(lightened about 100lbs at ground)
225x5
405x5 - add belt and straps
585x5
675x5

GHR
BWx10x2 sets
BWx8 - moved foot pad closer making it harder

Rope Rev. Hypers
150x10x2 sets

Notes: For anyone that might be wondering, I have been off my normal training schedule the last 2-4 weeks because of injuries and over training, and recently because I was taking care of the wife post ACL surgery. But overall the additional rest has seemed to help quite a bit because I am feeling strong and healthy now. I will be toning down the wokouts over the next few weeks getting ready for Nats on Oct 11th.

[robert da strongman]

lets hope the rest helps with a win at nationals.

heard about the cajun food fest friday....could be interesting for saturday!

[Ryan Bracewell]

Thanks Mike

Events

Log Cleans/Presses
90x 1/10
140x 1/8
180x 1/5
230x 1/2
270x 1/1
300x 5/5 - 4 in the 60sec time limit, and 5th after about 30sec rest
-First time doing cleans each rep in almost a year because of forearms and it was ok. I got gased from the cleans but the presses were easy.

Stones
240-48" x 1
240-52" x 1
330-48" x 1
330-52" x about 8-10 singles - really focusing on form and practicing carrying the stones a few feet before load

Sled - from waist belt
3 plates x 300' forward
2 plates x 600' forward

[GameofInches]

Nice training! When you walk the stone over to the platform do you shoulder it or just hold it in front of your chest? Thanks!

[Ryan Bracewell]

With the 240 is basically shouldered, but with the 330 I squeeze it against my and kind of waddle in a half squa( position to the platform. Once my feet are even I go for the load

[robert da strongman]

good training!

the stone load is going to be rough for nationals

[Ryan Bracewell]

After going to several of Dione and Mike's shows I have a feeling they will change it last minute so you don't have to carry the stones first. Might still have to run to different platforms, but having 50 guys trying to carry stones will take forever.

[robert da strongman]

After going to several of Dione and Mike's shows I have a feeling they will change it last minute so you don't have to carry the stones first. Might still have to run to different platforms, but having 50 guys trying to carry stones will take forever.

the reset would be horrendous, especially on grass!

pray for stone over bar

[Ryan Bracewell]

I took off a few days because I was sick with something. Not sure if it was a cold, or just bad sinus issues but i'm feeling pretty good now.

Wed 9/30

Bench Press
45x10
135x10-15
225x8
275x3
315x3
365x3
405x3(not failure)
**all sets of 3 were full pause each rep

Bent over Rows
135x10
225x10x2 sets
*kept it light to avoid bicep irritation

Cable pushdowns
90+Mini band x 15
90+Mega mini x 10
100+mega mini x 10

Hammer Curls(rehab)
10# x 30
15# x 20

[robert da strongman]

nice pressing

waiting for the sinuses to go crazy....weather changing here

[GameofInches]

Nice training Ryan!

[GameofInches]

Congrats on placing in the top 15 at Nationals. Obviously it wasn't your ultimate goal of winning it all, but you have qualified for the Arnold which is amazing. What changes do you think(if any) will you be making to diet and training in order to prepare for the Arnold and hopefully clinche the win?

[Ryan Bracewell]

Thanks man.

I am going to make a few changes but nothing serious. For the next month or so I am going do whatever I want in the gym. For a while I have been burnt out and unmotivated because I was training for a specific contest which gets old after a while.

The diet will basically stay the same. I plan to drop a few pounds during the winter, mainly water, by just tightening up the diet. Then around Jan I will start bulking again and do this all the way up to the Arnold.

[ANADROLicfreak]

hey bro,glad to see you started a journal.now we can all feel weak lol.

[Ryan Bracewell]

October 11th, 2009 - NAS national championship

Not too much I can say about this contest other than it was not my day. After placing very well at previous pro qualifiers this year I really thought this could be my contest, and at the very least expected no lower than 3rd. Coming in 8th place, although still very good, was not even something I thought about. Coming into Nats I was a little banged up from previous platinum plus shows, but nothing that I felt hindered my nats performance. The nagging injuries required me to hold back on training some events, but they allowed me to come into nats more rested than I have been all year.

Tire Flip (750lbs for 80ft) - Because I signed up early for nationals I was in one of the last groups to go. The wait seemed to take forever so I just chilled by the fence and talked to the wife until i was on deck. The course was wet but in warm-ups i had no trouble with footing. From the first flip the tire felt really light and I was lifting the tire with absolutely no problem every flip. The only issue was I could not get the tire to land flat unless I followed it all the way to the ground, but then it wasted time getting my hands back into position for the next flip. Finished the course in 37.85 - 11th

300 lbs Log C&P each rep - In training my best in 60 seconds was 4 reps while taking it pretty easy on one of the mentioned injuries, and was hoping for 5-6 during contest. For the second time this year in a big contest I messed up my first press and had to do it twice. Ended up with 5 reps which is a PR, but was a little irritated that I could have done 6 without my error.

Carry/Drag Medley - this event was supposed to be a 270 keg and 250 sand bag carried to a 150lbs sled, then drag all of it back to the start. Right before the event started a thunderstorm rolled through soaking the ground and the sandbag so they changed the weight (thank god or whoever you worship). Now it was a 100lb plate preset in the sled, and all we had to do was carry the 270 keg, drop it in the sled, then drag the sled back....sounded easy enough. I finished in 74 seconds and the limit was 75. Only 10 out of 53 people crossed the finish line, and I have to say I have NEVER been so spent after an event. For nearly 15 minutes my vision was blurry, then I got really week, and once that past i thought i was gonna hurl. If not for my nutritionist telling my wife what to shove down my throat I probably would not have finished the contest, at least not doing very well. But after feeding the body for a while it was time for the next event

Yoke/Farmer medley - At this point I knew my chances of winning were slim to none unless several guys really fucked up, but I was not going to lay down and die. I knew there were some great yoke runners in this comp and hoped my ability to move on farmers would help me catch up. At the start the yoke felt good, was not blazing by any means but i moved well. Farmers felt light as hell and I moved very well with them, but not good enough to catch up with some of the blazing times already set. 23.72 seconds - 12th

Stone Series (280-380) - At this point I was fighting just to make sure I was still in top 15 to qualify for the Arnold. I knew many of the guys would not even load all 5 stones, so my goal was to be quick but take my time, be precise, and make sure I loaded every stone on the first try. I did just that finishing 12th.

As I told one of my buddies the other day this competition brought be down a few notches. It helped me realize that I still have a lot of things to work on if I want to be one of the top guys in the country. I can compete right now, but if I want to win my pro card and then be successful as a pro, i need to take everything I have and make it better.

haha, guess I did go into a lot of detail.

[Ryan Bracewell]

Mon 10/18

ME Lower

Deadlift - used Texas Power bar not my usual deadlift bar
135x5 - double overhand
185x3
225x3
275x2
315x2
365x1 - switch to hook grip
405x1
455x1
495x1 - add belt
545x1
585x1 - straps(didnt feel like testing grip today)
635x1
675x1
725x1
**after doing some research I realized that I was not doing ME workout correctly, atleast not according the guys at Elite. I was making just of 90lbs and they say not to do more than 50lbs. A LOT MORE TIRING.

Glute Ham Raise
Mini Band x5x4 sets

Rope Reverse Hypers
150x12
150x15x2 sets

Ab Wheel
bw x12x2 sets

[Gerb]

nice training. you are a beast on those deads.

[Ryan Bracewell]

nice training. you are a beast on those deads.

thanks man. in 2 weeks I will do them again with my suit and go for 800 and if I feel good might try to set a PR over 835. Then a 1-2 weeks after that I have a competition were I will attempt to break our federations HW deadlift record.

[robert da strongman]

sick deads Ryan!

[GameofInches]

Nice job Ryan! Its interesting that the elitefts guys recommended you to make 50lb jumps instead of 90. That makes for a lot of volume.

[Gerb]

thanks man. in 2 weeks I will do them again with my suit and go for 800 and if I feel good might try to set a PR over 835. Then a 1-2 weeks after that I have a competition were I will attempt to break our federations HW deadlift record.

good luck with that man, I'll be following along for sure.

[Ryan Bracewell]

Nice job Ryan! Its interesting that the elitefts guys recommended you to make 50lb jumps instead of 90. That makes for a lot of volume.

I believe the idea is that your going for a Working ME, rather than a true ME like you would do during a competition. By adding the additional volume you body gets a lot more work, which makes you stronger. I plan to email Dave Tate and ask him the difference between what they do on a working ME and what they do for a true ME to build up to their PR weight.

[GameofInches]

I believe the idea is that your going for a Working ME, rather than a true ME like you would do during a competition. By adding the additional volume you body gets a lot more work, which makes you stronger. I plan to email Dave Tate and ask him the difference between what they do on a working ME and what they do for a true ME to build up to their PR weight.

Interesting, very valid point. Please keep us updated when you hear back from Dave

[Ryan Bracewell]

Wed 10/21

ME Upper

Axle C&P
75x8
125x5
155x1
**the cleans were irritating the shit out of my forearm injury so i switch exercises

Bench Press
135x8
185x5
225x5
275x5 - wrist wraps
315x3
365x3 - APT sleeves
385x5 - did the 3 pretty easy but decided not to go any heavier tonight

Cable Pushdowns
70+mini band x12
120+mini band x15x3sets

DB Rows - all with straps
100x5(WU)
130x8
150x10 - the reps were easy but it my forearm hurt like shit at full contraction

Shrugs
225x10
405x15x3sets - straps

Since resting after Nats I have been feeling really good. Got a new diet which helped me drop a lot of water weight and some body fat, but unfortunately I made a mistake in my packing meals today which cost me some strength in my ME liftss

[Gerb]

Nice training. How did you hurt the forearm? Mine has been giving me problems so just curious.

[Ryan Bracewell]

Not sure the exact thing that hurt it, but i know it was from the contest I did at the Dallas Europa. I strained or seized up my Brachioradialis(sp). It is one of the main forearm muscles that get worked during hammer curls. I have also had overuse issues in my forearms, kind of like shin splints in the forearms, but that has gone away for now.

[Gerb]

Not sure the exact thing that hurt it, but i know it was from the contest I did at the Dallas Europa. I strained or seized up my Brachioradialis(sp). It is one of the main forearm muscles that get worked during hammer curls. I have also had overuse issues in my forearms, kind of like shin splints in the forearms, but that has gone away for now.

That is exactly what I have. I can hammer curl but pressing and regular curling puts a hurt on them. I am just going to back off weight alittle and back off curls a little. Straining the Brachioradialis would suck thou cuase hammers are my favorite bi/forearm exercise and a great exercise in general. I can see now why the cleans are giving you trouble given that injury.

[Ryan Bracewell]

One helped the most of getting a deep tissue massage and make sure they work your forearms, bi's, and tri's good. Part of the issue with things like this are muscles/tendons getting too tight. Shin splints are typically caused by your Achilles being too tight, so it makes sense that the same type of issue would cause it in the forearm

[Ryan Bracewell]

For those that are interested in what Dave Tate had to say about the how he would change his warm up sets for a true ME or Meet compared to the working ME

David Tate (http://www.facebook.com/profile.php?id=1546008465) October 21 at 3:23pm
For a meet I would cut it way back. For me, if I squatted in the meet my DL warm ups were 245 for a few singles, 335 for 1 and 445 for 1, then I would open with 660-700. If it was just a dead meet I did more warm ups but still didn't warm up past 500 for 1

[robert da strongman]

good training

interesting info on the warmups. keeping that in mind

[crashcrew56]

Your training looks good


Mon 10/18

ME Lower

Deadlift - used Texas Power bar not my usual deadlift bar
135x5 - double overhand
185x3
225x3
275x2
315x2
365x1 - switch to hook grip
405x1
455x1
495x1 - add belt
545x1
585x1 - straps(didnt feel like testing grip today)
635x1
675x1
725x1
**after doing some research I realized that I was not doing ME workout correctly, atleast not according the guys at Elite. I was making just of 90lbs and they say not to do more than 50lbs. A LOT MORE TIRING.

Glute Ham Raise
Mini Band x5x4 sets

Rope Reverse Hypers
150x12
150x15x2 sets

Ab Wheel
bw x12x2 sets

Those are some strong pulls especially since you wern't using a deadlift bar. That interesting what the Elite guys said about your max effort warm-up sets. I usually make 90-100lb jumps early in the workout and then once I get in the range of about 70% of my 1RM I would start making 50lb jumps. I think I might start to change things around a little in my own program.

[GameofInches]

For those that are interested in what Dave Tate had to say about the how he would change his warm up sets for a true ME or Meet compared to the working ME

David Tate (http://www.facebook.com/profile.php?id=1546008465) October 21 at 3:23pm
For a meet I would cut it way back. For me, if I squatted in the meet my DL warm ups were 245 for a few singles, 335 for 1 and 445 for 1, then I would open with 660-700. If it was just a dead meet I did more warm ups but still didn't warm up past 500 for 1

Sounds good, thanks!

[Ryan Bracewell]

Fri 10/23

DE Lower

Box Squat - box setup about 1" below normal level
135x5
135x5 - Add Blue(strong) band
185x3
225x2
275x2
315x2
335x2x6sets

Band Deadlift - Quadrupled Mega Mini
135x1
225x1
315x1
405x1x5sets - belt and straps

Wide Stance Good Mornings - SS Bar
150x8
200x6
220x5x2sets

I was supposed to do an additional Hamstring exercise and Abs but I was running late and the hams were already fried. Will add the abs to the DE upper.

[Ryan Bracewell]

Sat 10/24

DE Upper - had to push this workout up a day because of schedule

Bench Press - All sets with doubled Mini Band
45x10
135x5, x2
185x2
225x2
235x3x8sets - 45-60seconds rest

Seated Log Lockout - bottom of log was forehead height
90x5
180x5
230x5
270x4x2sets

DB Military
80x12
100x12 - press felt great, but the rack position killed my forearm so i stopped here

Lat Pulldown - Rotator Cuff Bar
200x15, x13, x12

Standing Crunches
50x15
60x15x2sets
**still not sure if i do these right.

[Ryan Bracewell]

Tue 10/27

Box Squat - w/ inzer briefs
45x8 - APT knee sleeves
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x3
495x4 - add belt
545x3
585x1 - add Inzer knee sleeves
635x1
675x1
725x0 (http://www.youtube.com/watch?v=tWM_tlBdagg) - would have been a PR by 25-35 lbs. Can't say I could have hit 710, but i'm pretty sure the jump was too high.

RDL's
135x5
225x5
315x5
365x5x2sets

Hyperextensions
BWx20, x15, x15

[crashcrew56]

Awesome workout

[robert da strongman]

killer workouts!

[Squid]

Sat 10/24

DE Upper - had to push this workout up a day because of schedule

Bench Press - All sets with doubled Mini Band
45x10
135x5, x2
185x2
225x2
235x3x8sets - 45-60seconds rest

Seated Log Lockout - bottom of log was forehead height
90x5
180x5
230x5
270x4x2sets

DB Military
80x12
100x12 - press felt great, but the rack position killed my forearm so i stopped here

Lat Pulldown - Rotator Cuff Bar
200x15, x13, x12

Standing Crunches
50x15
60x15x2sets
**still not sure if i do these right.
make a video, if not try stability ball leg raises :P

[smj091977]

Looking Extremely Strong!

[Northman]

Looking strong, you doing all this raw?

[Ryan Bracewell]

Looking strong, you doing all this raw?

Depends on what you consider raw. With most of my heavier lifts I will use knee or elbow sleeves that might give a little bump on weight but are not nearly as helpful as knee wraps. I also use wrist wraps on upper body stuff, and occasionally use briefs for squat and my suit for deadlift. But anytime I use equipment I list it in my journal. But overall, none of the gear I use gives me that much help. My max deadlift with suit and straps is 835, and i have had 800 to mid thigh with just a belt but I lost my balance and had to drop it.

[Ryan Bracewell]

Thurs 10/29

ME Upper

Axle Clean & Press
75x3
125x3
165x3
195x3 - wrist wraps
215x3
255x1 - Add Belt
285x1
305x1 - add APT sleeves
335x1
355x1
YouTube - 355 Axle Clean & Press - Decided to stop here rather than go all the way to failure. Contest in 2 weeks has a Axle Max event eligible for NAS record of 365 so I will go all out then.

DB Bench
70x15
100x15
120x15, x12

Barbell Rows
225x5
275x5
315x5 - stopped because my forearm was starting to act up.

Rope Tricep Extensions
80x15, x14, x10

EZ bar Curls
no weight(bar is 15 or 25) x 50reps - just getting blood to bicep tendons

Straight Leg Situps
25# x 12x3sets

[Northman]

Thats pretty sick.

[robert da strongman]

nasty pressing!

hope you get the record!

[Ryan Bracewell]

Sun 11/1

Weight in morning = 291

Box Squats - no belt
45x5
135x5
225x5
315x5
315+strong band x2x3sets

Yoke
380x60'
380x35'
580x80' in 10 seconds
870x80' in 20.2 seconds - this felt steady but slow

Seated and Standing Calf raise
-couple sets of 10-12 reps

Seated Axle Lockouts
75x8
165x5
215x5
235x3

Notes: My routine got thrown off a bit this week because of work schedule and holiday. Should have it back on track this week.

[Shadow]

Strong shit!

[Northman]

Looking good, I'm assuming the last workout was a dynamic type of workout?

[TheTransformator]

Some impressive lifts...!

[Ryan Bracewell]

Looking good, I'm assuming the last workout was a dynamic type of workout?

Something to that effect. I try to do my event training on Dynamic days because they are very rarely max effort type lifts. It also just works well with my schedule because I do DE on Sat and Sun usually which is when I like to do events.

This particular workout was a combo since I only got to workout 3 times this week.

[Ryan Bracewell]

Tue 11/3

BW before workout: 291.0

ME Lower

Deadlift - Texas Deadlift Bar
135x6-8
225x4
335x3
445x2 - add belt
535x1 - add suit
645x1
735x1 - tougher than expected because I didn't preload the bar.
805x1 - Most i have ever done without straps. Grip felt good
YouTube - deadlift 805 lbs - no straps

GHR
Red Mini band x7, x6, x5

Adj. Reverse hyper
150 x 15 x 3sets

Ab Wheel
BW x 12 x 3sets

[Northman]

Cool deads bro, how much you think that suit helps?

[Ryan Bracewell]

On a normal basis I would say it adds 40-70lbs. Right now it is not helping as much because my form is slightly off from not doing heavy DL very often in several month. When my DL training was at its peak I did 835 suited, and narrowly missed 800 in just belt later that month(used straps for both).

[ANADROLicfreak]

these videos are unbelievable.that axle press looked painfull.keep it up bro.when are you going to try to get your pro status?

[Ryan Bracewell]

these videos are unbelievable.that axle press looked painfull.keep it up bro.when are you going to try to get your pro status?

haha, as soon as possible. Next opurtunity is at the Arnold classic. They are doing the first ever World Amateur championships there. Overall winner gets an invite to the Pro Arnold Strongman Show, and top American will recieve their pro card.

[crashcrew56]

Nice deadlifts

[Ryan Bracewell]

Thur 11/5

ME Upper

Incline Bench
95x8
135x5
165x5
205x5
245x5
275x5
305x5
315x3
335x3
355x2 - add APT sleeves -

JM Press
95x15
135x15
185x10

Pullups
BW x 6, x6 - these really irritated the shit out of my arm, despite it getting better.

Face Pulls
80x15
100x15, x20

DB curls
20# x 30 each arm

[Northman]

Damn, over halfway to 400. Won't be long...

[Ryan Bracewell]

Sat 11/7

DE Lower - Deload(kind of)

Low Box Squats
45x8
135x5 - add briefs
135x3 - add Green Band
225x2
275x2
315x2
355x2x 5sets - add belt

Good Mornings w/ SS bar
60+purple band x8
150+purple band x8 x2sets
170+purple band x8

Reverse Hyper Leg Curls
100x15
100x12x2sets

Baseball Swings
Purple Band x12x3sets

[Northman]

Baseball swings? You strong men never cease to amaze me.

[Ryan Bracewell]

People call them all kinds of things. Basically stand with feet apart, arms locked straight out in front of you hold the band and twist at the midsection keeping your hips as still as possible. I attach the band to a squat rack.

[Ryan Bracewell]

Tues 11/10

Last Workout before Texas Strongest Man.

Olympic Squats
135x12
225x10
315x10

Overhead Press - strict
45x10
135x10
225x5
-Push Jerk
225x2
275x1

2-arm KB swings
88#(?) x 12

DB Curls
25x20ea. - arm with bad forearm does not seem to get any pump at all in the bicep. The curl is easy, but doesn't seem to truly activate the muscle

[ANADROLicfreak]

simply freaky strengh.nothing more to say.lol

[Northman]

Your bicep doesn't pump up? That's weird as fuck, good workout though.

[Ryan Bracewell]

Your bicep doesn't pump up? That's weird as fuck, good workout though.

ya, its kind of weird. The DB's are really light, but I do get a pump in the right are and the left is almost like nothing....the muscle just gets fatigued but no pump.

[Ryan Bracewell]

Sat 11/14

Texas Strongest Man

Deadlift for Max - This event was my main priority coming into this contest because I knew this would be one of my only chances to go for the NAS record. I knew I could break the record so it was just a matter of doing it. I opened up at 725 and it went up easy. Lift 2 I went for the record with 805lbs. It came off the ground fast and the momentum just carried it all the way up giving me the new DL record. I don't think I hitched it at all but i have not seen the video yet. For my 3rd lift I went for 825. Not sure what went wrong, but I think I shot my hips up too fast causing me to have to pull with my back and not giving me the speed off the ground. I know I could have gotten 825, but for that day it was not happening

750# yoke for 80ft - after the DL I was flying high, and for the first contest in some time I could just relax and enjoy myself. With all the contests this year having 850-900# yokes I was not overly concerned with the yoke. My goal was to complete the course without a drop. When I started the weight felt easy, but once I hit the 60ft mark the weight started to get heavier and heavier. All of my contests this year were 50-60ft so the 80ft was kind of a shock to the system. Finished without a drop in 14.28 seconds.

Max Axle C&P - Didn't know what to expect for this one, I have pressed more than the current record of 365 but it was always at the beginning of a workout. I opened with 315, then hit 345 fairly easy. The 345 was enough to win the event so I went for broke and tried 375. Would have done 370, but we didn't have 2.5's. The Clean went up easier than I expected, but when it came time to push jerk I just didn't have enough leg drive after doing the DL and yoke. I tried to press it twice but it was not happening.

310# farmers for 100' w/ turn at 50' - This was supposed to be 290# farmers but the loaders forgot how to add. Either way I was able to run the course in 20.37 seconds. It is unofficial at the moment, but this might have been a new NAS record. I should know in a few days.

Tire Flip was deleted due to time

Car DL hold - I cant remember the name of the car, but its a smaller version of Jeep Cherokee and had an adult sitting in trunk area. Despite being tired at this point I was looking forward to this event because I like grip events. Unfortunately though I took 2nd by .2 seconds with a time of 45.47seconds.

After all the dust settled I took 1st place overall, with 4 event wins and 1 second. The most important thing about this contest was that I finally busted my Cherry.......until this contest I had NEVER won an overall contest(thanks mostly to the Brother's Vincent ;-) ), constantly placing 2nd or winning my weight class. I was starting to feel like the eternal bridesmaid. But now that is all history and its time to prep for the Arnold

[Ryan Bracewell]

Tues 11/18

ME Lower

Box Squat (6mats) - medium stance
45x5
135x5
185x5
225x5
275x5
315x5
365x5
405x5 - add belt
455x5

RDL
135x10
225x10 x3 sets

Adj. Tilt Reverse Hyper
150x12 x2 sets

Still a little tired from this weekends contest so I decided to do sets of 5 tonight rather than go for a true max, and I skipped abs because I think they worked enough this weekend.

[Northman]

Good job on the deads man, I hear ya on those. Somedays are just better then others.

Have any pics from the contest?

[Ryan Bracewell]

Good job on the deads man, I hear ya on those. Somedays are just better then others.

Have any pics from the contest?

No pics yet, but should have some fairly soon.

[smj091977]

Sat 11/14

Texas Strongest Man

Deadlift for Max - This event was my main priority coming into this contest because I knew this would be one of my only chances to go for the NAS record. I knew I could break the record so it was just a matter of doing it. I opened up at 725 and it went up easy. Lift 2 I went for the record with 805lbs. It came off the ground fast and the momentum just carried it all the way up giving me the new DL record. I don't think I hitched it at all but i have not seen the video yet. For my 3rd lift I went for 825. Not sure what went wrong, but I think I shot my hips up too fast causing me to have to pull with my back and not giving me the speed off the ground. I know I could have gotten 825, but for that day it was not happening

750# yoke for 80ft - after the DL I was flying high, and for the first contest in some time I could just relax and enjoy myself. With all the contests this year having 850-900# yokes I was not overly concerned with the yoke. My goal was to complete the course without a drop. When I started the weight felt easy, but once I hit the 60ft mark the weight started to get heavier and heavier. All of my contests this year were 50-60ft so the 80ft was kind of a shock to the system. Finished without a drop in 14.28 seconds.

Max Axle C&P - Didn't know what to expect for this one, I have pressed more than the current record of 365 but it was always at the beginning of a workout. I opened with 315, then hit 345 fairly easy. The 345 was enough to win the event so I went for broke and tried 375. Would have done 370, but we didn't have 2.5's. The Clean went up easier than I expected, but when it came time to push jerk I just didn't have enough leg drive after doing the DL and yoke. I tried to press it twice but it was not happening.

310# farmers for 100' w/ turn at 50' - This was supposed to be 290# farmers but the loaders forgot how to add. Either way I was able to run the course in 20.37 seconds. It is unofficial at the moment, but this might have been a new NAS record. I should know in a few days.

Tire Flip was deleted due to time

Car DL hold - I cant remember the name of the car, but its a smaller version of Jeep Cherokee and had an adult sitting in trunk area. Despite being tired at this point I was looking forward to this event because I like grip events. Unfortunately though I took 2nd by .2 seconds with a time of 45.47seconds.

After all the dust settled I took 1st place overall, with 4 event wins and 1 second. The most important thing about this contest was that I finally busted my Cherry.......until this contest I had NEVER won an overall contest(thanks mostly to the Brother's Vincent ;-) ), constantly placing 2nd or winning my weight class. I was starting to feel like the eternal bridesmaid. But now that is all history and its time to prep for the Arnold

Big Lifts! Congratulations on the domination and the Overall Win!

[robert da strongman]

congrats Ryan!

[Ryan Bracewell]

I found out today that my Farmers time at Texas Strongest Man was good enough for the record on the 100' w/ turn at 50.

Thur 11/19

ME Upper

Board Press - 3 board - No lift offs the entire time
45x20
135x5
185x5
225x5
275x5
315x3 - add APT sleeves
365x3
385x3
405x1
425x1
445x1

DB Bench
130x15

Standing Barbell press
135x10x2sets
135x12

Lat Pulldown - Rotator Cuff Bar - straps on all
150x15
200x15x2 sets

F-350 truck pull for 80ft slightly uphill - some guys were doing this in the parking lot and couldnt get it up the incline so I jumped in to see if I could do it.

Face Pulls
80x15
90x15
100x15

[Northman]

As in world record?

Pretty badass bench, do you always use a board?

Pulling a truck is pretty damn badass lol

[Ryan Bracewell]

As in world record?

Pretty badass bench, do you always use a board?

Pulling a truck is pretty damn badass lol

The farmer record and Deadlift record are for NAS, which is the only amateur strongman federation in the US

I have never done board presses for a max, and really dont even do them that often period. Occasionally I would do them as a tricep exercise for sets of 8-12 reps on upper body day.

[Ryan Bracewell]

Sat 11/21

Box Squat(6 mats) - Green band on all sets
45x10
135x5
225x5
315x2 x8 sets
405x2
495x2

Band Deadlift - Doubled mega mini (black band)
135x1
225x1
315x1 - couldnt get form right so decided to stop

Hyperextensions
BWx20
BWx15 x2sets

Seated Calf Raises
90x15
135x15 x2sets

[Gerb]

Congrats on the comp! That is awesome to finally get your big break through. Great training as usual.

[d3track]

I found out today that my Farmers time at Texas Strongest Man was good enough for the record on the 100' w/ turn at 50.

Thur 11/19

ME Upper

Board Press - 3 board - No lift offs the entire time
45x20
135x5
185x5
225x5
275x5
315x3 - add APT sleeves
365x3
385x3
405x1
425x1
445x1

DB Bench
130x15

Standing Barbell press
135x10x2sets
135x12

Lat Pulldown - Rotator Cuff Bar - straps on all
150x15
200x15x2 sets

F-350 truck pull for 80ft slightly uphill - some guys were doing this in the parking lot and couldnt get it up the incline so I jumped in to see if I could do it.

Face Pulls
80x15
90x15
100x15


big props for the WR!

[Ryan Bracewell]

big props for the WR!

Not quite a WR, i wish, but its an American record.

[Ryan Bracewell]

Sun 11/22

Rep upper

DB incline
45x10
75x10
100x10
120x10 - add wrist wraps
140x5 - chest tightened up so I didnt push for more reps

DB Rows - straps on all
100x10
130x10 x2 sets

Cable Pushdowns
100x20
100+mini band x 15
120+mini x15 x2sets

DB curls
30x10ea. arm
40x10ea.
50x10ea. - still getting no "pump" feeling in the left bicep. Almost like the left Bi is numb?

Standing Pulldown Abs
green band x15 x3sets

[Northman]

You probably have a shit load of scar tissue blocking a nerve to your bicep, probably in your bicep, or maybe even shoulder.

You should get some active release therapy.

[Northman]

You probably have a shit load of scar tissue blocking a nerve to your bicep, probably in your bicep, or maybe even shoulder.

You should get some active release therapy.

[Ryan Bracewell]

Tue 11/24

ME Lower

Box Squat - SS bar
60x10
150x5 - add briefs and knee sleeves
240x5
290x3
330x3
380x3
420x3 - add belt
470x1
510x1
560x1
600x1
640x1
675x0

Adj. Reverse Hyper
150x5 - WU
200x10
250x8 x 2sets

KB pull through swings
80x15 x3sets - Holy cardio! I was tired as shit at the end of each set.

[Ryan Bracewell]

Wed 11/25

ME Lower

Log C&P (clean once)
90x10 - knee sleeves and rehband belt
140x5
180x5
230x3
270x3
290x3
310x3
330x3 - PR I think

Close Grip Bench
135x5
225x10
315x8 x2sets

DB incline
75x15, x12

Reverse Grip Pulldowns
150x15
200x15 x2sets

Straight Leg Abs
25lbs x12x2 or 3sets

[Ryan Bracewell]

Sun 11/29

DE Lower

Box Squat - 6 mats - no belt
45x10
45x5 - add green band
135x5
225x2
315x1
355x2 x8 sets

Yoke
380(empty) x80 ft x 2sets - knee sleeves
580 x100 ft - add belt
670 x100 ft - 1 drop - lost focus half way down causing me to mistep and drop.

Goodmornings w/ SS bar
150x8
240x5 x2sets - this was heavy for me

Rope Reverse Hyper
100x20 x2sets

[Ryan Bracewell]

Tue 12/1

ME Lower

Front Squat
135x8 - APT sleeves
185x5
225x5
275x3
315x3
365x3
405x1 - add belt
455x1 - add Inzer sleeves
495x1
550x0 - tried twice - just wasn't happening today, but all the lower weights felt great. 405 & 455 flew up like it was nothing, and 495 was still pretty easy despite being close to max.

RDL's
135x8
225x8
315x8 x2sets - add straps

Hyperextensions
BW x 15 x2sets

was planning to do additional work but ran out of time.

[Northman]

You tried for a 550 front barbell squat you say?

[Ryan Bracewell]

Ya. I have done 545 before and was going for a 5lb PR, but with stuff like front squat even if your feeling good it doesn't always go up.

[Northman]

Ya. I have done 545 before and was going for a 5lb PR, but with stuff like front squat even if your feeling good it doesn't always go up.

Sounds like a bloody time, I wish I could do front squats.

[Shadow]

Do you use an Oly grip on front squats, or arms crossed?

[robert da strongman]

Tue 12/1

ME Lower

Front Squat
135x8 - APT sleeves
185x5
225x5
275x3
315x3
365x3
405x1 - add belt
455x1 - add Inzer sleeves
495x1
550x0 - tried twice - just wasn't happening today, but all the lower weights felt great. 405 & 455 flew up like it was nothing, and 495 was still pretty easy despite being close to max.

RDL's
135x8
225x8
315x8 x2sets - add straps

Hyperextensions
BW x 15 x2sets

was planning to do additional work but ran out of time.

thats a sick workout!

planning on returning to orlando for the europa?

[Ryan Bracewell]

Do you use an Oly grip on front squats, or arms crossed?

its similar to an oly grip. I attach wrist straps to the bar and hold onto the straps


thats a sick workout!

planning on returning to orlando for the europa?

doubtful because it will be around the same time as the Arnold

[robert da strongman]

oh yeah they are awfully close together.

[Ryan Bracewell]

Thur 12/3

ME Upper

Reverse Band Bench Press - light band (purple)
135x10
185x5
225x5
275x3
315x3
365x3 - add apt sleeves
405x1
425x1 - add wrist straps
465x1
495x1 - 20lb PR
515x0
YouTube- 495 Reverse Band Bench Press

Bench reps - no band
315x13

DB Rows
100x5
150x10ea. x2sets - with straps

Cable Pushdowns
120x20
150x20
180x10

Face Pulls
80x25

[Northman]

Pretty sweet lift, no pause though?

[Ryan Bracewell]

Pretty sweet lift, no pause though?

im no powerlifting, but I could have paused a little more and still get it. With the reverse band, coming off the chest is pretty easy but it gets way harder towards the top.

[vboissiere]

awesome lifting!!!!

Sat 11/14

Texas Strongest Man

Deadlift for Max - This event was my main priority coming into this contest because I knew this would be one of my only chances to go for the NAS record. I knew I could break the record so it was just a matter of doing it. I opened up at 725 and it went up easy. Lift 2 I went for the record with 805lbs. It came off the ground fast and the momentum just carried it all the way up giving me the new DL record. I don't think I hitched it at all but i have not seen the video yet. For my 3rd lift I went for 825. Not sure what went wrong, but I think I shot my hips up too fast causing me to have to pull with my back and not giving me the speed off the ground. I know I could have gotten 825, but for that day it was not happening

750# yoke for 80ft - after the DL I was flying high, and for the first contest in some time I could just relax and enjoy myself. With all the contests this year having 850-900# yokes I was not overly concerned with the yoke. My goal was to complete the course without a drop. When I started the weight felt easy, but once I hit the 60ft mark the weight started to get heavier and heavier. All of my contests this year were 50-60ft so the 80ft was kind of a shock to the system. Finished without a drop in 14.28 seconds.

Max Axle C&P - Didn't know what to expect for this one, I have pressed more than the current record of 365 but it was always at the beginning of a workout. I opened with 315, then hit 345 fairly easy. The 345 was enough to win the event so I went for broke and tried 375. Would have done 370, but we didn't have 2.5's. The Clean went up easier than I expected, but when it came time to push jerk I just didn't have enough leg drive after doing the DL and yoke. I tried to press it twice but it was not happening.

310# farmers for 100' w/ turn at 50' - This was supposed to be 290# farmers but the loaders forgot how to add. Either way I was able to run the course in 20.37 seconds. It is unofficial at the moment, but this might have been a new NAS record. I should know in a few days.

Tire Flip was deleted due to time

Car DL hold - I cant remember the name of the car, but its a smaller version of Jeep Cherokee and had an adult sitting in trunk area. Despite being tired at this point I was looking forward to this event because I like grip events. Unfortunately though I took 2nd by .2 seconds with a time of 45.47seconds.

After all the dust settled I took 1st place overall, with 4 event wins and 1 second. The most important thing about this contest was that I finally busted my Cherry.......until this contest I had NEVER won an overall contest(thanks mostly to the Brother's Vincent ;-) ), constantly placing 2nd or winning my weight class. I was starting to feel like the eternal bridesmaid. But now that is all history and its time to prep for the Arnold

[vboissiere]

Awesome session! Loved the video. Way to work!

Thurs 10/29

ME Upper

Axle Clean & Press
75x3
125x3
165x3
195x3 - wrist wraps
215x3
255x1 - Add Belt
285x1
305x1 - add APT sleeves
335x1
355x1
YouTube - 355 Axle Clean & Press (http://www.youtube.com/watch?v=s0w05olUyRQ) - Decided to stop here rather than go all the way to failure. Contest in 2 weeks has a Axle Max event eligible for NAS record of 365 so I will go all out then.

DB Bench
70x15
100x15
120x15, x12

Barbell Rows
225x5
275x5
315x5 - stopped because my forearm was starting to act up.

Rope Tricep Extensions
80x15, x14, x10

EZ bar Curls
no weight(bar is 15 or 25) x 50reps - just getting blood to bicep tendons

Straight Leg Situps
25# x 12x3sets

[Ryan Bracewell]

awesome lifting!!!!


Thanks man. And that reminds me, I forgot to post to video of that contest. I only have the Farmers walk and Car Deadlift but its better than nothing.

YouTube- Texas Strongest Man 2009

[Shadow]

^ damn. I can't even image how that car deadlift hurt by the end.

[Northman]

He makes it look easy.

[Ryan Bracewell]

Sat 12/5

The busted workout

Couple singles with 240 stone, maybe 3-4 singles with 330 and called it a day. I was not really in the mood to train anything today, but forced myself to do something. Figured stones deserved some attention, but my elite tacky was not cooperating with the cold weather. The 240 went up easy because its light, but the 330 was slipping all over the place.

Sun 12/6

DE upper

Log Clean & Press each rep - practicing 1 motions
90x10 - rehband belt
140x5
180x5 - wrist wraps
230x5
270x5 - only 1 was one motion

1-arm DB clean & press
100x5ea.
130x1(right)
150x3(right)

Lat Pulls - rotator cuff bar
150x12
200x12 x2sets

Camber bar curls - assuming bar is 15#
35x30
65x15
85x10

Side Bends
80kb x15 ea. side x3sets

Notes: Today's workout made me realize that my cardio has gone to shit lately. The Log and DB's were pretty light when pressing but cleaning each rep just killed me. I was huffing and puffing every set. My diet is cleaner, body weight is down, and BP is the best its been all year so I'm not sure what is going on.

[ANADROLicfreak]

good strong workouts bro.that video of you deadlifting and holding that car is fucking sick.

[Ryan Bracewell]

haha, my sister has some pictures of that event and its pretty funny. At the beginning of the event I look so cavalier about the hold because it was light, then towards the end i develop a red "devil face" as she calls it. Once she send them to me i will post the comparison.

[ANADROLicfreak]

what happens if i go up there and fail to even lift the car up?lol

[Ryan Bracewell]

what happens if i go up there and fail to even lift the car up?lol

no score. But in reality that particular lift was not that heavy. I would guess that without the chick sitting in the back it would be like a 315 trapbar pull. With the chick in the back it was probably like 400, maybe higher but its hard to estimate. So picking it up was not hard, none of the athletes failed to lift it, but holding it for 30, 40, or more seconds can get a little taxing. Last year we did a Car DL for reps with a dodge dakota(solid rear axle) and 3 of us repped out 12+ reps. We felt like death after but, since I won the event it was ok for me :p

[ANADROLicfreak]

awesome feats of strengh either way

[Northman]

So is your end goal to be like Mariuz ?

[Shadow]

no score. But in reality that particular lift was not that heavy. I would guess that without the chick sitting in the back it would be like a 315 trapbar pull. With the chick in the back it was probably like 400, maybe higher but its hard to estimate. So picking it up was not hard, none of the athletes failed to lift it, but holding it for 30, 40, or more seconds can get a little taxing. Last year we did a Car DL for reps with a dodge dakota(solid rear axle) and 3 of us repped out 12+ reps. We felt like death after but, since I won the event it was ok for me :p

Why'd they use a chick instead of added weights or something? I would think that if she accidentally moved it could shift things and make it harder to hold up.

[Ryan Bracewell]

So is your end goal to be like Mariuz ?

I guess you could say that. I have a ways to go,but I am still young and been in the sport less than 2 years.


Why'd they use a chick instead of added weights or something? I would think that if she accidentally moved it could shift things and make it harder to hold up.

Thats just strongman. using people for weight make it more interesting.

[Shadow]

Ahhhhh

[Ryan Bracewell]

Just got back from 4 days in Vegas with my wife, sister, sisters friend, and fellow strongman Alan Colley. The basic gist of our vacation was Drink, Drink, Pizza while drinking, Drink, Eat while drinking, gamble some, Drink........Repeat! It has been awhile since I have really partied, and it felt good to get out and cut lose.

Tues 12/15

ME Lower

Suspended SS Bar Goodmornings - set about waste high, wide stance
60x10
110x5
150x5
200x3
220x3 - add belt
240x3
260x3
280x3
300x3 - never done GMing's for any kind of a max, so I decided to stop here even though it was not to failure.

1 Leg Squats - back leg elevated
45x10ea.
95x10ea.
135x10ea.

Adjustable Reverse Hyper
100x15 x2sets

Ab Wheel
x12 x2sets

[Ryan Bracewell]

Thur 12/17

Gave blood earlier in the day so not too show how the workout would go.

ME upper

Standing strict overhead
45x10
95x5
135x5
185x5
225x3
255x1
275x1
295x1
225x5

Flat DB Bench
110x12 x3sets

Barbell Rows
225x12 x3sets

JM Presses
95x12
135x12
185x6
155x10

[Shadow]

Nice work bro.

[Ryan Bracewell]

Sat 12/19

Lower Events

Yoke
380 x 135ft x 2sets
580 x 135ft x 2sets

230 keg/250 bag medley
-Carry keg about 50ft, sprint back, carry sandbag 50ft
- 2 sets

Stones
240 to 48" x1
240 to 52" x2
330 to 48" x 10(all singles)
240 to 52" x5
**really working on form, and load speed.

[Ryan Bracewell]

Sun 12/20

This was supposed to be my upper body event/repetition day, but my upper body was sore as shit still from Thur workout and Sat stones. I decided to hit the few bodyparts that were not sore.

Seated DB Military
35x12
50x12
75x12
95x12

Wide Lat Pulldowns
150x12 - bicep is too sore from stones to do these

V-bar Tricep cable extensions
70x15
70x20
80x15

Band Twist abs
purple x15 each side x 2sets

[Shadow]

What kind of supps do you take?

[Northman]

Fucking strong.

[Ryan Bracewell]

What kind of supps do you take?

Since I own a nutrition store I use all kinds of stuff so I can give first hand feedback to customers, but there are a few things I use all the time.

Weightgainer protein

Pre WO
Scivation Xtend
Carbo powder - either Vitargo or Carbo Slam by primaforce
Beta Alanine
Maximize pre-workout
Hemavol - new i-Force product i am trying out.

Intra WO - Xtend

Post WO
Con-cret
Carb powder
Xtend
Free - antioxidant powder


then the usual multi, fish oil, etc.

[Shadow]

Ah ok. Pretty solid, nothing too crazy, lol. I just started Xtend myself last week.

[Ryan Bracewell]

Its been an interesting past 2 days. Got some kind of stomach bug giving me the squirts all day Monday and Zapping my appetite for Monday and Today. If I am lucky I got 1 days worth of calories over the past 48 hours, not to mention the dehydration. I was going to skip my workout but figured something was better than nothing.

Tues 12/22

ME Upper

Flat Bench Press
45x20
135x8
185x5
225x5 - wrist wraps
275x5
315x5 - elbow sleeves
365x5

DB Rows
100x5
120x15 - Something in my bicep/forearm either cramped from dehydration or got tweaked so that was it for this exercise. Guess I will find out tomorrow.

Cable Pushdown + Mini Band
80x15
120x15 x2sets

Assuming my arm is not tweeked, I plan to train at the Unit with Travis on Xmas eve. I have not trained with him in a while so I expect a good session.

[Shadow]

Unless you were being pretty ballistic with the motion, you probably were just cramping up on the DB rows. It happens to me, but never to the degree where I have to stop. My forearms/arms just pump up and eventually cramp really easily.

[Ryan Bracewell]

Unless you were being pretty ballistic with the motion, you probably were just cramping up on the DB rows. It happens to me, but never to the degree where I have to stop. My forearms/arms just pump up and eventually cramp really easily.

I was being a little more forceful than usual, but Im pretty sure it was just a bad cramp because it doesn't hurt today. It actually got worse for an hour or so, but I took some concentrated electrolyte stuff I have at home and it was gone this morning.

[natron]

big ups for using scivation and primaforce, excellent brands

and fuck me you are a strong dude!

[smj091977]

Its been an interesting past 2 days. Got some kind of stomach bug giving me the squirts all day Monday and Zapping my appetite for Monday and Today. If I am lucky I got 1 days worth of calories over the past 48 hours, not to mention the dehydration. I was going to skip my workout but figured something was better than nothing.

Tues 12/22

ME Upper

Flat Bench Press
45x20
135x8
185x5
225x5 - wrist wraps
275x5
315x5 - elbow sleeves
365x5

DB Rows
100x5
120x15 - Something in my bicep/forearm either cramped from dehydration or got tweaked so that was it for this exercise. Guess I will find out tomorrow.

Cable Pushdown + Mini Band
80x15
120x15 x2sets

Assuming my arm is not tweeked, I plan to train at the Unit with Travis on Xmas eve. I have not trained with him in a while so I expect a good session.

Nice training! I feel you on the stomach problem. I was having that cramped/squirt feeling alot until I switched my preworkout from NOxplode. I liked the workouts but having to piss out my ass half way through sucked! Good Luck with Mr Ortmayer and the training.

[Ryan Bracewell]

12/24 Xmas Eve training

It is a Unit tradition to train on Xmas eve, and i found out that morning I would be able to make the workout. My wife offered to run the store for me, which is awesome.

Axle Clean & Press - axle locked so it would would not rotate freely
75x10
75x10
225x3 - clean once on all
225x3
275x2 or 3
315x1
365x0 - during continental clean I got off balance and ditched the weight
365x0 - right as I was getting the weight to top of chest something popped in my chest. Did hurt too bad during lift but messed me up enough to where I couldn't press. Within 5 minutes of this lift I was in excruciating pain, with constant spasm in my sternum area caused by what I believe was popping a rib out of place. Needless to say my training day was over, but I occupied myself with pain pills, 12pk of bud light, and 6 shots of Crown royal reserve. I wasn't hurting too bad by the time I went to bed :yep:

[Ryan Bracewell]

Sun 12/27

DE Lower

Chest is much better but was still much to sore to workout yesterday. I will most likely stick to lower body this week

Light Sled x 300ft

Box squat with Green Band - 6mats - all with Rehband shorts and knee sleeve(no briefs or belt)
45x10
45x5 - add band
135x5
225x2
315x2 x2sets
365x2 x5sets

SS bar Goodmornings - Wide stance, strict form
60x10
150x10
200x10
240x8

Pulldown Abs
Green band x20 x2sets
***wanted to do different exercise but this was one of the few that didnt hurt my chest.

Light Sled x300ft

[Shadow]

Damn, hope you didn't mess anything up too bad in the chest area. Sounds like you got some good medicine in you, though. LOL

[Northman]

I seen those eyes like you have on a prison show, they tattoo the eyes that color.

[natron]

12/24 Xmas Eve training

It is a Unit tradition to train on Xmas eve, and i found out that morning I would be able to make the workout. My wife offered to run the store for me, which is awesome.

Axle Clean & Press - axle locked so it would would not rotate freely
75x10
75x10
225x3 - clean once on all
225x3
275x2 or 3
315x1
365x0 - during continental clean I got off balance and ditched the weight
365x0 - right as I was getting the weight to top of chest something popped in my chest. Did hurt too bad during lift but messed me up enough to where I couldn't press. Within 5 minutes of this lift I was in excruciating pain, with constant spasm in my sternum area caused by what I believe was popping a rib out of place. Needless to say my training day was over, but I occupied myself with pain pills, 12pk of bud light, and 6 shots of Crown royal reserve. I wasn't hurting too bad by the time I went to bed :yep:

Natron approved!

[Ryan Bracewell]

Northman, those are not Tat's that is blood. While training for the Orlando Europa show this year I busted blood vessels in both eyes during a heavy squat workout. Took like 4-6 weeks to completely go away

[natron]

Northman, those are not Tat's that is blood. While training for the Orlando Europa show this year I busted blood vessels in both eyes during a heavy squat workout. Took like 4-6 weeks to completely go away

Best thing ever, you just gained like infinity cool points

[Northman]

Northman, those are not Tat's that is blood. While training for the Orlando Europa show this year I busted blood vessels in both eyes during a heavy squat workout. Took like 4-6 weeks to completely go away


Damn, don't pop your eyeballs out.:)

[Ryan Bracewell]

Wed 12/30

ME Lower

SS Bar box squat - 7mats
60x10 - briefs and APT sleeves
150x5
200x5
240x5
290x5
330x5
380x3
420x3 - add belt
470x3
510x1 - add inzer sleeves
560x1
600x1
660x1
710x1 - PR with briefs by 60lbs, but 10lbs from PR with suit bottoms
YouTube- 710 lbs SS bar box squat

Rack Pulls - no straps
245x3
445x3
535x2 - add belt
625x1
715x1 x2 sets

KB pull throughs
80x12, x15

Ab Wheel
BW x12 x2sets

[Shadow]

Hey bro,

Since you're quite the strength guy, do you think you could post a vid of what you consider proper deadlift form? Thanks.

[Ryan Bracewell]

This is not perfect form but it will give you an idea. Legs at about the 1/2 squat position, low back tight. Ideally you want the upper back tight with shoulders pulled back, but that is not really going to happen when your doing a max effort lift.

YouTube- Deadlift 675 hook grip & 765 strapped - no suit

YouTube- Deadlift 700 lbs for 5

[Shadow]

Thanks man!

[Northman]

You have some sick strength.

[ANADROLicfreak]

this^^^hows training going?

[Ryan Bracewell]

Sat 1/2

Lower Events

Yoke - all 60" - pathway is V'ed were first 30' is downhill and last 30' is uphill
380x2
580x1
780x1

Farmers - same path as yoke
180x10'
270x60'
320x60'

Glute Ham Raise
BWx10, x8, x7

Rainbow ball throws
12lb x 20 throws x 2sets

Light sled
150' forward, 150' backward, 150' forward, 150' backward

[crashcrew56]

Wed 12/30

ME Lower

SS Bar box squat - 7mats
60x10 - briefs and APT sleeves
150x5
200x5
240x5
290x5
330x5
380x3
420x3 - add belt
470x3
510x1 - add inzer sleeves
560x1
600x1
660x1
710x1 - PR with briefs by 60lbs, but 10lbs from PR with suit bottoms
YouTube- 710 lbs SS bar box squat (http://www.youtube.com/watch?v=LuMvBpOtRUs)

Rack Pulls - no straps
245x3
445x3
535x2 - add belt
625x1
715x1 x2 sets

KB pull throughs
80x12, x15

Ab Wheel
BW x12 x2sets


That looks like a solid lower-body workout, what kind of briefs do you wear?

[Ryan Bracewell]

That looks like a solid lower-body workout, what kind of briefs do you wear?

Inzer Power Pants. I don't think they really give you much rebound out of the whole, at least no more than 20lbs, but they help the hips feel so much better squatting week after week.

[robert da strongman]

Sick training

[Ryan Bracewell]

Mon 1/4

kept its short and sweet tonight.

Standing Strict Overhead
45x10
95x8
115x5
135x5
185x5
225x5 - add APT sleeves and wrist wraps
245x5 - add belt
275x4

Lat Pulldown - rotator bar
150x5
200x10
250x10

Flat DB Bench
100x15 x2sets

[ANADROLicfreak]

good workouts.

[Ryan Bracewell]

Tue 1/5

ME Lower

Deadlift - no suit, no straps
135x8
245x5
335x5
445x2
535x1 - add belt
645x1
735x1 - IMO this was way harder than it should be. I think I need to start DLing more often to get my form straight
445x13 w/ straps - reset each rep - meant to do 15 but i really miss counted. all were pretty easy but hams started to burn the after 10.

Rope Reverse Hypers
100x15 x2sets

Ab Wheel
BWx8 - Abs were still sore from previous workouts so I stopped

Notes: Don't seem to be recovering as well as I normally do, probably from less sleep and more drinking do to holidays. I was going to do Goodmorning's after DL but my hams were still a little sore/tight from this weekend.

[crashcrew56]

I know what you mean be not recovering as well because of the holidays. Do you usually use a deadlift bar when you pull?

[Ryan Bracewell]

I know what you mean be not recovering as well because of the holidays. Do you usually use a deadlift bar when you pull?

typically yes, but last night will probably be my last session with a DL bar until the Arnold because we will be using a standard bar.

[Northman]

It kind of puts things into perspective after watching Ronnie rep out 800 lbs with ease on the deadlift, your still way strong though

[Ryan Bracewell]

It kind of puts things into perspective after watching Ronnie rep out 800 lbs with ease on the deadlift, your still way strong though

Not sure I follow what your trying to say?

[Northman]

I'm just saying like wow, that was alot of strength.

[Ryan Bracewell]

Fri 1/8

ME Upper

Log Clean and Press - clean once
90x10
140x8
180x5
230x3 - all one motion C&P
270x2 - clean once
320x1
360x0 - this was equal to previous PR on my steel log, but I have not been up to this weight in a while. Clean form was horrible, and did not have my leg drive and arm press in sync.

Barbell Rows
135x12
225x10
315x10 - straps

Close Grip Bench - index finger where knurling starts
135x10
225x10
315x10
365x4

Cable Face Pulls
100x15
120x15
140x12

[Ryan Bracewell]

Sat 1/9

DE Lower/Events

Box Squat - Buffalo Bar(50#)- Briefs, Rehband belt, Rehband knee sleeves
50x5
100x5 - add blue bands
140x2
190x2
230x2
320x2 x2sets
370x2 x6sets

Atlas Stones
240 to 48" x2
330 to 48" x1
330 to 52" x1
330 to 52" x5 x2sets

Rope Reverse Hyper
150x15 x2sets

Notes: One of the better workouts I have had in a while, especially on stones.

[crashcrew56]

I'm a big fan of squatting with the buffalo bar

[Ryan Bracewell]

I just got it in the mail this week, and I am very pleased. Because of the bend I was able to low bar squat for the fist time and feel comfortable. This bar will probably take over for all my regular bar squats.

[crashcrew56]

It feels great on the shoulders, I usually squat with a Mastadon bar. What's your standard squat bar?

[Ryan Bracewell]

Mon 1/11

When I got to the gym I was the only one there. This in conjuction with not really wanting to workout lead to me doing a few arm exercises and calling it a day.

Tues 1/12

ME lower

Goodmornings - Bow Bar - Med Stance, Oly shoes
50x10 - Rehband belt
100x8
140x8
190x5
230x5
280x3
320x3 - add belt
340x3
360x3
380x1 - racked weight because I thought I sharted
380x3 - PR - weight actually felt pretty light, but I kept feeling like I was going to crap myself each rep so I stopped.
***I am still new to GMing's so if you see any errors in my form please let me know.
YouTube- Goodmornings 380x3

Free Squat - Bow Bar - Shoulder width stance, Oly shoes
230x10
320x10
410x10

KB side bends
80x10 x2sets

[Northman]

Looks like a little gangsta gym

[Ryan Bracewell]

That my gym, listed under my sig. Its a warehouse gym with all the necessary goodies, but none of the shit you dont really need. We thought it would be cool to let members tag the wall instead of painting it a solid color.

[Northman]

Oh, sounds like a good idea actually. Didn't see many mirrors

[Ryan Bracewell]

The pics on myspace are from when we first opened. We have several new pieces in the gym since then, and even have 1 mirror over the DB's. :p The whole idea is everything you need and nothing you dont......hence almost no mirrors.

[Ryan Bracewell]

Thur 1/14

ME Upper

Axle Clean/Press
75x 1/10
125x 1/8
165x 3/3
215x 2/2
255x 2/2
305x 1/0 - brain fart
305x 2/2 - Cleaning the axle from the floor is more tiring than off tires

1-arm DB Clean/Press
100x 1/5 both
150x 4/4 - right only. Tried on left but I couldnt get the balance down

Lat Pulldown - neutral grip
150x12
200x12, x13

Low Incline DB bench
100x12, x15
120x10

2-arm overhead DB extensions
50x10
70x10
100x8, x4

[Ryan Bracewell]

Sat 1/16

DE Lower/Events

Deadlift - all touch and go
45x10
135x5
245x5
335x3 or 4
405x2 - add straps and belt
535x1 - add suit
700x7 - 2 rep PR
YouTube- Deadlift 700x7

Yoke Holds
580x 20-30sec (didnt time)
850x 30sec
940x 28sec

Rope Reverse Hypers
150x15 x2sets

Notes: the yoke holds were much harder than I expected but felt productive.

[Ryan Bracewell]

Thur 1/19

ME Lower

Box Squat - 7mats - Bow Bar
50x5
140x5 - APT knee sleeves
230x5
320x5 - add briefs and Rehband Belt
410x3 or 5(cant remember)
500x3
590x3 - add belt
680x1
730x1 - PR by 20lbs with any bar
YouTube- Buffalo Bar Squat 730x1


Glute Ham Raise
BW x10, x8, x8

Adjustable Reverse Hypers
150x15 - huge back pump

Ab Wheel
BW x12, x8 - could have done more on this but didnt want my abs to still be sore on Thurs.

[Shadow]

What type of shoes do you wear to squat in?

[Ryan Bracewell]

What type of shoes do you wear to squat in?

I wear old school Converse chucks for my wide stance squats. When i do narrow(BBer) stance I use olympic shoes.

[Shadow]

I wear old school Converse chucks for my wide stance squats. When i do narrow(BBer) stance I use olympic shoes.

Ah ok. I use Chucks too at the moment, but they are just about done for. I might switch to wrestling shoes. What are the benefits of the Olympic shoes?

[Ryan Bracewell]

Ah ok. I use Chucks too at the moment, but they are just about done for. I might switch to wrestling shoes. What are the benefits of the Olympic shoes?

The olympic shoes have an thick heel that is made of solid wood. This incline puts your body in a better position for a closer stance squat and having the solid sole is very beneficial too.

From everything I have read, I would stick with Chucks over wrestleing shoes if you squat with a wide stance. If your squating close stance I would look into some cheaper olympic shoes or maybe some Puma/Adidas racing style shoes.

[Shadow]

The olympic shoes have an thick heel that is made of solid wood. This incline puts your body in a better position for a closer stance squat and having the solid sole is very beneficial too.

From everything I have read, I would stick with Chucks over wrestleing shoes if you squat with a wide stance. If your squating close stance I would look into some cheaper olympic shoes or maybe some Puma/Adidas racing style shoes.

My stance pretty much varies from set to set. When I've got my form down that particular day I think it's more wide than anything else. I like that info, because Chucks are way cheaper, hahaha. But what's wrong with the wrestling shoes? I feel like they would have more ankle support than the Chucks. You don't have to go into specifics.

[Ryan Bracewell]

My stance pretty much varies from set to set. When I've got my form down that particular day I think it's more wide than anything else. I like that info, because Chucks are way cheaper, hahaha. But what's wrong with the wrestling shoes? I feel like they would have more ankle support than the Chucks. You don't have to go into specifics.

Nothing wrong with wrestling shoes, but the chucks have a better base(sole). In addition, because of the flimsy material that wrestling shoes are made of I do not think they really give you any additional ankle support.

Regardless of your shoes, if you want to squat more or even build better legs you need to get your stance figured out. Every time you get under the bar, whether it 45# or 500#, you need to setup exactly the same. Not only will this help your max squat, but it will also help prevent injuries.

[cook]

The first day I walked into a gym in 1977 Doug Young was there deadlifting 700lbs. for reps.Now he is one of the all time greats but I got to tell you he wasn`t doing it any easier than you are in the video above.

[Shadow]

Nothing wrong with wrestling shoes, but the chucks have a better base(sole). In addition, because of the flimsy material that wrestling shoes are made of I do not think they really give you any additional ankle support.

Regardless of your shoes, if you want to squat more or even build better legs you need to get your stance figured out. Every time you get under the bar, whether it 45# or 500#, you need to setup exactly the same. Not only will this help your max squat, but it will also help prevent injuries.

Gotcha. And yeah, I'm working on keeping my foot placement consistent.

[Ryan Bracewell]

Thur 1/20

ME Upper

Push Jerk
45x10
95x10
135x8
185x5
225x3
275x2
315x1
345x1 - This felt really heavy tonight, think form was off some
315x5 -

DB Rows
100x5
120x5
150x10 x2sets

JM Press
95x12
135x10
155x10 x2sets

Planned to do more but I was short on time.

[Ryan Bracewell]

Sat 1/23

Events

Light Sled - 600ft

Yoke - all runs around 50-55ft
380
580
780
920 - 14.7sec with 1 drop. Yoke felt light today(as light as 920# can feel), but I mistepped causing me to drop.
580 x 30ft slightly uphill

Farmer Picks
180x3
230x2
320x3 - working technique for faster starts

Atlas Stones
240 to 48" x1 x2sets
330 to 48" x1
330 to 52" x several sets of singles and doubles
330 to 52" x5 - stones have been feeling really good lately. Hopefully I will get out to the unit soon and work with the 400.

[Ryan Bracewell]

Tues 1/26

ME Lower

Front Squat
45x10
135x5 - rehband belt and APT sleeves
185x5
225x5
275x3
315x3
365x3
405x1 - add belt and inzer sleeves
455x1
495x1 - easy
555x1 - PR by 10lbs
585x0 - this lift only went one direction (down)

Goodmornings w/ Bands - SS bar
60+Green x10 - was going to use the purple band, but some genious at my gym put 2 big cuts in the band
150+Green x5 x3sets

Glute Ham Raises
BW x3 - knee was not liking these for some reason

Rope Reverse Hyper - focused on form and stopping momentum
140x12
190x10 x2sets

[Ryan Bracewell]

Thur 1/28

ME Upper
90x10 x2sets
180x10 - knee sleeves, wrist wraps, and Rehand belt
230x2
270x2
320x1 - add elbow sleeves
360x1 - ties previous PR on my log but this was way easier
380x0 - clean was really easy but failed the press because I didn't drop underneath it.

Bent over Log Rows - stop each rep on floor to stop mementum
180x10
270x10 x2sets

JM Press
135x12
185x10 x2sets

Alt. DB Curls
40x10ea.
60x8ea.
80x3ea.

Weighted Pulldown Abs
60x15
80

[Ryan Bracewell]

Sat 1/30

The goal for my deadlift workout today was to match my boy Ortmayer's Deadlift from earlier in the week. He did 765x4, resetting each rep, and I was hoping to tie it or even beat it just to give him shit.

Deadlift
135x10
225x5
315x5
405x2 - belt
500x2 - straps
585x1 - suit
675x1
765x3 - reset each. close but no cigar. I will probably post the video later this weekend.

Glute Ham Raise
BW x10 x3sets

Goodmornings on Bulldog Machine
8 plates x12, x12, x10

Straight leg Sit-ups on hyper machine
25x12, x15

[crashcrew56]

That's still a solid deadlift.

[Ryan Bracewell]

From Saturday

YouTube- Deadlift 765x3 reset each

[Diabetic Muscle]

That's some heavy ass weight, I need to go back through here, be good motivation for leg and back days.

[Ryan Bracewell]

Tue 2/2

ME Lower

Concentration Goodmornings - Bow Bar - about waist high
50x10
90x5
140x5
190x5
230x5
280x5
320x5 - PR
350x3 - add belt
380x3
400x3
***My previous best for this exercise was 300x3, but it was not a true max.

Machine Squats
8plates x15 x3sets

Adjustable Reverse Hypers
140x12 x2sets

Seated Calf Raises
3plates x 15
4plates x 12

[Shadow]

How tall are you, and how much do you weigh?

[Ryan Bracewell]

I'm about 6'1 and hover around 290-295lbs.

BTW, your current avatar looks like the beginning of a porn scene.

[Shadow]

I'm about 6'1 and hover around 290-295lbs.

BTW, your current avatar looks like the beginning of a porn scene.

Damn, you're huge.

And it's Sergio Oliva in some movie. I thought the same, which is why I'm using it, LOL

[Ryan Bracewell]

Fri 2/5

ME Upper

Log Clean/Press
90x 1/10 - Rehband Belt
140x 1/8
180x 1/5
230x 2/2 - add wrist wraps and knee sleeves
270x 1/1 - add elbow sleeves
320x 3/3 - add belt - PR(i think)
***Need to try this again with just my Rehband belt to see if the ability to breathe gives me more benefits than the leather belts support.

Close Grip Bench
135x15 - wrist wraps
225x10
315x10***all reps to full lockout. None of those Pro v. Bro half reps ;)

DB Rows
100x5
130x10 - grabbed the wrong weight. Thought it was the 150.
150x10

Face Pulls
120x15 x2sets

Hit tire with sledge hammer x 20 hits from each side. Trying this for some cardio but I didnt care for it too much.

[Ryan Bracewell]

Sat 2/6

Lower/Events

Light Sled for about 600ft total

Farmers
90x 120' with turn at 60
180 x20' x2sets
270 x60'
320 x 50-60' x2 sets

Light Sled for about 600ft total

Ab Wheel
BW x10 x3sets

I really was not feeling it today so I just hit a few things that would be beneficial but would fit my enthusiasm.

[Ryan Bracewell]

Tue 2/9

ME Lower

Free Squat - Med Stance - Bow Bar
50x10 - Rehband knee sleeves
140x5
230x5
320x5
410x5 - add belt
500x5 - decided to stop here. Didnt want to go to failure because I have a good amount of event training planned this weekend.

Goodmornings - Wide Stance - Bow Bar
140x5
190x5
230x5
280x5
320x5 - add belt

Lying Ball Leg Curls
BW x10-12 x3sets

Rope Reverse Hyper
150x12 x2sets

Kettlebell Side Bends
80x12 x2sets

[Shadow]

So you can front squat 500 pounds five times, with just knee wraps and a belt?

[Ryan Bracewell]

So you can front squat 500 pounds five times, with just knee wraps and a belt?

I wish. look again, it says "Free" squat not front. Most people would just call it squat but because I do so much squatting with boxes this is how I differentiate.

[Shadow]

I wish. look again, it says "Free" squat not front. Most people would just call it squat but because I do so much squatting with boxes this is how I differentiate.

Hahaha, I can't read. How much can you front squat?

[Ryan Bracewell]

Hahaha, I can't read. How much can you front squat?

I recently hit 555x1. Because of the positioning and strain on my body I do not like to do front squats for reps once I get past 405. Beyond that weight it is really uncomfortable on my delts and clavicle area.

[Shadow]

I recently hit 555x1. Because of the positioning and strain on my body I do not like to do front squats for reps once I get past 405. Beyond that weight it is really uncomfortable on my delts and clavicle area.

LOL, so you probably COULD hit 500 for 5! And yeah, I imagine once the weight gets up there front squats become REALLY uncomfortable...more so than they already are.

[Gerb]

nice, someone else that also does gay lying ball leg curls! nice, I am not the only one.

Good training too man, you through around some seriously impressive weight!

[Ryan Bracewell]

Haha, thanks. I don't do them that often but they are a great exercise.

[Ryan Bracewell]

Thur 2/11

ME Upper

Standing Strict Overhead
45x10
95x8
135x5
185x5
225x3 - add wrist wraps
255x1 - rehband belt and elbow sleeves
295x1 - add belt
315x1 - PR - had more in me, but after this set I lost my balance while lowering the bar so I dropped it to the ground. When it reached the ground it found a nice 100# plate to bounce off of into my shin. I decided to be done with that exercise.

YouTube- 315 lbs Strict Overhead press

DB Incline
70x12
100x12
120x12

Lat Pulldowns - rotator cuff bar
200x12 x3sets

Dips w/ mini band
x12, x10, x10

[Sandpig]

Nice press, Ryan.

[Ryan Bracewell]

Thanks bro

Sat 2/13

Events at the Unit with Travis Ortmayer

Farmers
215 - 50ft x2
305 - 80ft in 10.37sec
415 - 30ft in 9.7sec - PR(previous best was 385) was going well before my right hand slipped. Decided to stop there instead of straining out more so close to the Arnold Classic

Atlas Stones(singles)
220 to 72"
250 to 66"
300 to 54"
330 to 54"
405 to 48"
460 - lap only. I have lapped a heavier stone in competition but this stone has a larger diamter.

Stone Series
250 to 66"
265 to 60"
300 to 54"
330 to 54" - loaded first 4 stones in about 19sec
405 to 48" - 45 sec for all 5 - after 4th stone my tacky was covered in dust, so I had to get more tacky wasting about 15 seconds. Still a PR loading the 405 in a stones series.

YouTube- Unit Training - Travis Ortmayer and Ryan Bracewell

[KurtyJ99]

Man your way stronger then when I left this site, insane.

[Ryan Bracewell]

Thanks bro. Why start a new account instead of just change your name?

[KurtyJ99]

Old one is banned, that's why. =)

[Ryan Bracewell]

Sun 2/14

Events with Travis at the Asylum Gym

DB overhead
50x10
65x5
100x3
150x1
Arnold DB(220#) x2 cleans & 2 failed press attempts
Arnold DB x5 cleans(did attempt press)

Deadlift (no suit)
245x5
415x2 - added hummer tires on this set making bar at 16.5"
615x2
815x0 - need to work on pulling from this height

[Ryan Bracewell]

BTW, To anyone that has never had the displeasure of trying the Arnold DB at the old weight of 205 or at the new weight of 220, it is fucking brutal. I give much respect to all the Arnold Pro athletes that can do this DB even once. I am a pretty strong guy and I was not even close to getting a press with it at 220, and to see Travis knock out 2 sets of 7-9 reps is fucking amazing.

[crashcrew56]

What's the diameter on the handle of the Arnold DB?

[Ryan Bracewell]

What's the diameter on the handle of the Arnold DB?

The handle is 3" diameter(about the size of coke can if not bigger) and the globes on the end are 12" on each side.

[crashcrew56]

The most I have ever done is a 2 1/2 inch handle with 125lbs and I thought that was tough. That Arnold DB must be a bitch to balance.

[Ryan Bracewell]

The most I have ever done is a 2 1/2 inch handle with 125lbs and I thought that was tough. That Arnold DB must be a bitch to balance.

The DB itself is well balanced. Empty it weighs like 130 and is easier to press than a standard db because there are no rolling plates. What makes it so hard is the enormous weight. As I told Travis, just think of how hard it is for most people to clean 220# on a barbell and press it with 2 hands, and we are trying to do it with 1.

[Sandpig]

I'd be happy just to do the barbell version. :yep:

[Ryan Bracewell]

I'd be happy just to do the barbell version. :yep:

We all have to start someone. If anyone is going to the Arnold I believe they have a similar dumbbell at one of the booths or some kind of grip booth.

[Sandpig]

We all have to start someone. If anyone is going to the Arnold I believe they have a similar dumbbell at one of the booths or some kind of grip booth.

GNC, I think.

[Ryan Bracewell]

Wed 2/17

ME Lower

Box Squat - 7mat - bow bar
50x10
140x5
230x5
320x5
410x5 - add briefs
500x3 - add belt
590x3
680x3 - PR but not sure how much(might post the video later. havent decided)

Glute Ham Raise
BW x10 x3 sets

Adjustable Rev. Hyper
140 x12 x12

Ab Wheel
BW x10 x2sets

[Shadow]

Post the video!

[crashcrew56]

I second that

[ANADROLicfreak]

hey bro i hope your prep for the arnold is kicking ass. i will hit ya up closer to the show.

[Ryan Bracewell]

Heres the vid, hope you guys like it.

YouTube- Bow Bar Box Squat 590x3 and 680x3 (PR)

[-BLP-]

omg overhead 315 , i will crush myself n die lol

WOW

[Ryan Bracewell]

omg overhead 315 , i will crush myself n die lol

WOW

thanks bro. Being in strongman overhead strength is very important so I have worked very hard to improve it over the past few years. When I first started strongman I could maybe strict press 205-225 and do 275 for 1-2 reps with my legs helping.

[Shadow]

When I grow up, I wanna be as strong as you! LOL. Thanks for the vid bro.

[Ryan Bracewell]

I was a little under the weather this week with some bad sinus issues and sleeping like shit so I took off a few days

Sat 2/20

Upper/Events

Log Cleans/Presses - trying this without my leather belt, just Rehband.
90x 1/10
140x 1/5 - add wrist wraps
180x 1/3
230x 1/2
270x 2/2 - add APT knee and elbow sleeves
320x 3/3 - This ties my PR with my leather belt but I noticed after this set I was not nearly as gassed this time. Thinking it will be better with just Rehband

J-Press
95x15
135x15
185x10 - was tweaking my wrist so racked it.

Lat Pulldowns - Neutral grip
150x15
200x12 x2sets

[Sandpig]

Nice work while sick. Everyone around me is sick too. Been trying like hell not to catch anything.

[Ryan Bracewell]

Sun 2/21

lower/event

Band Deadlift - Doubled mega mini band on all sets (300# tension at the top)
- misc warmups with bar
45x2
135x1
225x3 - add straps and Rehband belt
315x3 - add belt
405x3

Atlas Stones

to 48" platform
240x1
265x1
335x1
375x1 x5sets - wanted to do multiple rep sets but had to retacky after each load because of new stones concrete dust. Will try this again this weekend

335x1 to 52"

[smj091977]

Congrats on the 5th placing at the Arnold! Looks like it was a tough field with some very close finishes!

[Ryan Bracewell]

Thanks bro. I will have a write up and some pics later this week.

[Scumbag]

hey Ryan did u compete in the amatuers?

[Ryan Bracewell]

hey Ryan did u compete in the amatuers?

Yes, I took 5th overall.

[Scumbag]

FUck, tough comp man, did well

[Ryan Bracewell]

2010 (Arnold Classic) Amateur Strongman World Championship

The Arnold Amateur was by far the biggest and most competitive contest I have ever been apart of, with 50 athletes from 20 countries. Despite this, I decided to go into this contest with the same mindset I had for Texas Strongest Man……Stay relaxed, have fun, and just do what you know you can do. I also decided not to gain weight for this competition. Going into the 2009 Nationals my weight got up to 305 and slowed me down quite a bit, in my opinion, so I decided to stay in the low to mid 290’s.

DAY 1

900 Yoke/250 Sandbag for 60ft each:
Coming into this contest I knew without a doubt I could do these weights easily since every contest in 09 had an 850-900 yoke, but in training I really focused on moving faster because of guys like Mike Jenkins who can almost run with a 900 yoke. The focus on footwork paid off with a 4th place finish in 25.59sec despite dropping the sandbag the first time I went to pick it up.

315 Log clean and press each rep:
I knew this event would be one of my worst but my goal was to try and get in the top 10. My training PR was 3 reps, and figured I could get 4-5 in competition. Well, that just didn’t happen. The first rep went up really easy, but as I was pressing rep 2 my balance just went to shit. I probably had to take 4 big steps while holding 315 overhead to stabilize my body. Same thing happened on rep 3, and had rep 4 almost locked out but again the balance was off and as I started to fall over I just ditched the weight. I still do not know what happened because balance has never been an issue with my overhead training. I was happy that I at least matched my training, but disappointed I didn’t get more given how light it felt. 22nd place, which dropped me to 16th overall.

315 Farmers for 60ft, 230 keg for 60ft, run back, 270 keg for 60ft:
Because of shin pain/shin splints I limited my walking event training and felt the training I did do would be better spent on yoke since farmers are a good event for me. I had a good time going through the farmers and the first keg, but as I was carrying the 270 keg my entire posterior chain was on fire. I kept telling myself to speed up, speed up….but I could fell my body slowing down. Despite slowing down on the 2nd keg I was still able to finish in 37.65 seconds giving me 8th place on the event and bring me up to 9th overall going into the last event.

5 Stone Series to 54” platform (235, 300, 340, 380, 410):
This was one of the heaviest series I have ever done but I knew I could load all of the stones. After seeing many people fail to load all 5 stones, my strategy was to take my time on the first 4 stones making sure to load them on the first attempt. I knew if I could get all 5 stones I would be in the top 10 and move on to day 2. The first 3 flew up really easy, with the 4th going up with minor struggle. Before going at the 410 I took a few breathes, retackied, then went for it. The lap was easy, but my first attempt to load it failed, but luckily I was able to bring it back down to my lap. I repositioned my hands, took a few more breathes and just pushed up with everything I had and it went up. On a side note, as I was loading the 5th stone I thought I was about to crap myself, but in my head I figured this is the only chance I will have to load this stone and I have a second pair of underway in my bag….haha…..I know TMI. I finished in 53.19 seconds for 8th on stones, putting me in 6th overall…..YESSSSS…on to day 2.