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posted on March 21, 2019

Training Log
Ryan McUmber

This past Saturday was a good day.

The whole UF team came together for a training session while doing a photoshoot. It got me amped up to squat heavy. Luckily these hips were feeling good.

I believe some of our team has made this clear but I want to hammer this in. A solid warm up will set up your workout. This means take your time and do exactly what you need to do. Don’t rush through it because you feel like you have to do a warm-up. The more effort you put into the warm up the more effort you will be able to put into your actual working sets.

Here is my lower body warm-up:
3x times through

  • Single leg glute bridge with 2 sec pause at the top x5
  • RKC planks 3 sets of 10 seconds
  • Functional Range Conditioning (FRC) leg raises x8 each leg
  • Banded Air squats x5
  • Also sometimes some Box jumps: FOR HEIGHT not endurance
    • So 3 sets of 3-5 reps

The goal of the day was to hit 3 sets of 1 at 425 on the Safety squat Bar (the bar of death). Well with everything feeling so damn good, I went for a triple on the last set and it went way better than I expected. Finally feeling out some heavy weight again got me excited about lifting and I plan to ride this wave.

I want to make a point that I am extremely grateful for the support that I have at Union. All the members have been encouraging and caring on how my training has been going. Thank you.


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