Ryan Melka

@ryanmelka

2 Followers2 Following

Ryan Melka

Aug 15, 2026, 4:07 PM

W1D5

Friday

Paused Squat

3 × 5 • 275lbs

Barbell Bench Press

3 × 5 • 215lbs

Show 4 more

6sets

Ryan Melka

Aug 14, 2026, 1:27 AM

W1D3

Wednesday

Deadlift

2 × 4 • 415lbs

2 × 1 • 380lbs

Hamstring Curl

1 × 10 • 150lbs

1 × 10 • 180lbs

Show 3 more

8sets

Ryan Melka

Aug 12, 2026, 8:36 PM

W1D2

Tuesday

Barbell Bench Press

1 × 5 • 220lbs

1 × 5 • 215lbs

1 × 1 • 195lbs

Incline DB Bench

2 × 8 • 60lbs

Show 4 more

15sets

Ryan Melka

Aug 11, 2026, 11:49 PM

W1D1

Tuesday

Back Squat

Barbell Bench Press

Show 3 more

4sets

Ryan Melka

Apr 16, 2026, 5:00 PM

🥈 2026 - High School Nationals

AMP • NE, USA • 2nd Place • M-V • Age: 17 • 93kg class • BW: 87.65kg • Total: 682.5kg • DOTS: 447.33

Back Squat

1 × 1 • 260kg

2 × 1

Barbell Bench Press

1 × 1 • 155kg

1 × 1 • 160kg

1 × 1 • 165kg

Show 1 more

9sets