T Nation

Building a Weapon: Road to 1500 Raw Total

Training Logs
#1

Building a Weapon: Road to 1500 Raw Total and IDFA procard I lean towards NLP style of training, but always looking to new things. Lately i have been integrating John Meadows techniques. His stuff takes serious balls.I use musclepharm supplements along with scivations Xtend and Optimen. Primary food sources, Rice, Beef, Chicken, Sweet potato, Eggs, Milk, Cheese, Whole grain pasta and bread, oats, Bananas, blueberries, strawberries, apples, Green peppers and Brocolli. I fit shit like pizza and ice cream into my macros a couple times a week. I remove dairy and grains when cutting. Right now i am doing and upper lower split, lower portion mountain dog inspired.
Starting July 1st i start a 4 day split.

Upper
Rack pull
225x10
275x8
315x5
315x4

Flat DB press
60x10
70x6
80x3
60x10(3 sets)

Kroc Row
60x20
60x20
80x20

HS chest press( per arm)
50x10
70x8( 3 sets)

Lateral superset rear lateral
15x15( 3 sets)

Meadows DB swings
15x20(3 sets)

Pinwheel curl
25x10( 3 sets)

Dips
BWx12( 5 sets)

#2

I’ll be following

#3

Whats your current total?

#4

Appreciate the follows.
Current total
375 deadlift, 225 bench, 345 squat= 945.

#5

I’m in on this.

I like weapons. Especially human ones.

#6

Trained on a tweaked hammy today
Lying leg curl
100x15
130x12
150x10
190x6
190x6
200x5 drop 180x6 drop 160x6

Squats
barxlots
135x8
155x8
175x8
195x8
215x8

Quad Triset
Leg press( no lockout) stationairy lunge, hack squat
10 platesx12, 10lb plate per hand x 20 paces, 2 platesX10
10 platesx12, 10lb plate per hand x 16 paces, 2 platesX10
10 platesx12, 10lb plate per hand x 12 paces, 2 platesX10

DB stiff legs
80x8
90x8
100x8

Hypers( glute ham focus)
platex8 drop BWx8( 2 sets)

#7

Flat DB press
60x10
65x8
70x5
60x8( 3 sets)

Kroc Row
65x20
75x20
85x15

HS Chest Press
40x10
50x10
60x8 drop 50x6 drop 40x6

Close Grip Latpulldown
85x10
100x10
120x8 drop 100x8 drop 85x6

Lateral Raise Superset meadows DB swings
20x12 20x20
20x12 20x20
20x10 20x15

Pinwheel Curl
25x10
25x10
25x10 drop 20x10 drop 15x10

CLose Grip DB press
30x10( 3 sets)

Rope Extension
70x10( 3 sest)

#8

Started Joes new program today
Incline DB press
i use a slight incline preached by meadows
50x10
50x10
50x10
50x10
50x8

Incline DB fly
20x12
20x12
25x12
30x12
35x8

Flat DB press
60x8
60x8
60x8
60x6

Standing Shoulder Press(no lockout)
70x8
70x8
80x8
80x6

Lateral Raise
20x12
20x12
20x12
20x12 drop 15x6 drop 10x8

Rear raise
15x15
15x15
15x12
15x12

#9

Deadlift
135x10
225x8
245x5
265x5
285x5
315x2
315x1

Kroc Row
20x60
20x70
20x80

Pulldown
85x12
100x10
100x10

BB Row 3 second Squeeze at top
135x12

Deadlift w/ shrug at top
5 minutes
225x23 reps

#10

OMG! Just realized you were an Albertan. I always like to make ya’ll feel welcome here.

Welcome to T-Nation, where in Alberta are you from?

#11

Capital city of Edmonton , and yourself?

#12

YO!!! EDMONTON TOO!!! EEE! SO exciting!

Where do you train?? I workout at kinsmen

#13

I workout at Hardcore. I can be noisy, drop weights and not worry about getting bitched at haha. Whats kinsmen like?

#14

Best of luck on getting to 1500! Train hard and eat big! What weight class are you hoping to get it at?

#15

198 class, thanks for checking in!

#16

I’ve heard good things about hardcore!
Kinsmen is pretty good. They have platforms and nobody has ever bugged me about using chalk/being loud etc…

Lots of douchey patrons though. Maybe it’s the time of day I train, but I almost never see anyone doing any actual lifting, ha-ha. That can be a downer sometimes, BUT they always have everything I need!

Are you going to do this meet in Edmonton in October??

#17

Hey man good luck! I’m in. 1500 is a good total and a good goal. Keep at it and you’ll get it!

#18

[quote]Spock81 wrote:
I’ve heard good things about hardcore!
Kinsmen is pretty good. They have platforms and nobody has ever bugged me about using chalk/being loud etc…

Lots of douchey patrons though. Maybe it’s the time of day I train, but I almost never see anyone doing any actual lifting, ha-ha. That can be a downer sometimes, BUT they always have everything I need!

Are you going to do this meet in Edmonton in October??[/quote]

I wish i could find a gym with bands and chains…i dont mind buying my own bands but chains are expensive. Ill have to check kinsmen out one day. How heavy do their dumbells go? WHich Fed is that meet in?

#19

[quote]Drake37 wrote:
Hey man good luck! I’m in. 1500 is a good total and a good goal. Keep at it and you’ll get it![/quote]
Thanks brother, i am busting ass.

#20

Arm training
Twisting Db curl
25x10
25x10
25x10
25x8

BB Curl w fat gripz
50x10
50x10
50x7
50x6

Pinwheel curl
20x20
17.5x20
15x20

Close Grip DB press( oops forgot the fat grips here)
45x8
50x8
55x8
60x5

Skull crusher
50x10
50x10
60x9
60x8

Dips
Bwx10(5 sets)