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Ryan Horn


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Ryan Horn's Training Log
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My name is Ryan Horn and I'm a strength and conditioning coach/powerlifter at Virginia Commonwealth University. I have been following Mike's log for a while and figured this would be a great place to post my training and get solid feedback. I am looking forward to having the opportunity to talk shop with you guys.

Training 7-20-09

Bike-10 Mins
Foam Roll
DWU

Raw Skwatts- 380 4x3 reps 

Axle Floor Press-245 5x4 reps (RPE 7)

Raw Sumo Deads off 4 in Block- no belt, 405 2x2, 2x5 

Chin-ups-4x4 

Front, Side Bridge-2x30 sec each 

Iso abs on GHR 2x30 sec 

Iso back Ext-2x20 sec

video of today's training
http://www.youtube.com/watch?v=7tIyeIWGtIw


-- Edited by Ryan Horn on Tuesday 21st of July 2009 02:28:09 AM

-- Edited by Ryan Horn on Tuesday 21st of July 2009 02:28:36 AM

-- Edited by Ryan Horn on Tuesday 21st of July 2009 02:29:42 AM

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Ryan Horn


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Cardiac Work

DWU- 15 mins Hr 120-130

Treadmill- 30 mins 10% incline 3.0 MPH, HR 120-130

Prowler Push- 15 mins HR 130-140

cool down-5 mins

Foam Roll

Thomas Test Hip Flexor Stretch

Piriformis Stretch

Lat and Pec Stretch

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Ryan Horn


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Training 7-22-09

Warm-up

Scap circuit (elevation, depression, retraction)

Wood choppas, leg swings, back extensions, high to low chops,

Bench- 75% 4x4 265

SLDL- no belt, 135x4, 225x4, 315x4x2 RPE 7, 365x4x2 RPE 8

wide stance belt squat- 315 2x6 RPE 7, 365 2x6 RPE 7

Muscle Maintenance/Retention

Green band pressdowns-2x20

Sup grip inveted row-2x20

Hammer curl-2x20

30 min Cardiac work - HR

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Ryan Horn


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Training 7-27-09

Bike 10 mins
Foam roll
DWU

Try these out.

http://www.youtube.com/watch?v=07jZ-joHl84
http://www.youtube.com/watch?v=XKnWWni_rPw



raw skwatts-415 5x2

axle floor press- 265 4x5 RPE 8

raw sumo deads off blocks, mid-shin-455 3x3 RPE 7.5

standing 1 arm cressey row-3x10

45 back ext with med ball-3x20

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