T Nation

George220's Training Log


#1

Hello everyone, new to the forum here. My name is George and I compete in the 220lbs weight class. I am 34yrs old. I have competed in multi ply, single ply, and raw. My best lifts are

Multi
625/440/500(gym) 600/450/485(meet)
Single ply
520/405/500(gym) 475/360/445(meet)
Raw
405/315/475(gym) 375/300/460(meet)

Now my training consists of mainly just single ply and raw lifting I’m getting ready for the SPF Myrtle Beach Classic on April 9th.my training starts Monday for that. Please follow along with me as I prepare for this


#2

Also I forgot to mention my training days are
Mon- Bench
Tue- Squats
Thu- Bench
Fri- Deadlifts

And I use old school progressive overload training routines


#3

Monday 2/22/16 Bench(WK 1)

Rotator Cuffs
Side Raises
Hammer Curls
Pulldowns
Pec-Dec Flyes
Rope Pushdowns

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
265x1
280x3x3 Slingshot
135x20 just cause

Close-Grip BP
225x2x5

Bent-Over DB Rows
60x12
65x12
70x12
75x12
DB Shrugs(static hold)
55x12
60x12
65x12
Rear Delts on Pec-Dec
50x12
60x12
70x12

Hammer Curls/Lying DB Skullcrushers
25x12/30x12
30x12/35x12
35x12/40x12

Abs

That was it. Bench went great, everything felt really strong today



#4

Tuesday 2/23/16 Squats(WK 1)

Leg Extensions
Seated Leg Curls

Squats
45x5 close stance
45x5 med stance
45x5 comp stance
135x3
185x3
225x2
275x1
315x1
335x1 added Belt
385x2, 4 sets(added Briefs)

Close-Stance Pause Squats(2sec pauses)
225x5
245x5
No gear

Ultra-Wide Stance Squats
135x10

Seated Leg Curls
120x15
140x15
160x15
1-Legged Leg Extensions
50x20
65x20, 2 sets

Calves
Abs

That was it, squats really worked me today. First time in gear since my meet back in November


#5

Wednesday 2/24/16 Accessory(WK 1)

Straight-Arm Pulldowns
25x12
30x12
35x12
Face Pulls
25x12
30x12
35x12
Wide-Grip Pulldowns
50x12
70x12
90x12

Wide-Grip Shrugdowns
70x3x12
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
3x20

1-Legged Standing DB Calf Raises
20x3x20
Each leg

Reverse Ez-Bar Curls
25x3x20

That was it. All cable exercises was plate loaded. Just some light weight work to help muscle recovery. Active recovery


#6

Thursday 2/25/16 Bench(WK 1)

Rotator Cuffs
Side Raises
Hammer Curls
Pulldowns
Pec-Dec Flyes
Pushdowns

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
155x10
175x10
195x10

Standing Overhead Press(no leg drive)
45x5
95x3
115x1
140x3
150x3
160x1
185x1, used some leg drive on this

Machine Rows
120x15
140x15
160x15
Rear Delts on Pec-Dec
50x15
60x12
70x12

That was it. Worked late today and wasn’t able to get in all of my meals and I was pretty tired


#7

Friday 2/26/16 Deadlifts(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns

Front Squats
45x5
95x3
135x1
185x1
225x1
245x1 added belt
265x1 added knee wraps
295x1, this is a 30lbs PR!!

Trap-Bar Deadlifts
135x1
225x1
315x1
405x3, 2 sets(added belt)

Deadlifts- Sumo(hook grip)
225x1
315x1
340x1, 6 sets( added Belt & Briefs)

Stiff-Legged DL’s
225x5
245x5
265x5

Calves
Abs

Awesome session tonight!! I wasn’t supposed to do heavy singles on front squats but they felt strong so I went with it. Also deadlifts felt very strong, a lot better then they’ve felt in awhile


#8

Saturday 2/27/16 Accessory(WK 1)

Straight-Arm Pulldowns
40x12
50x3x12
Face Pulls
40x12
50x3x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Scapular Shrugs(on row machine)
60x3x16
Neck Harness
10x2x20(all 4 sides)

Machine Crunches
65x3x20

Calf Presses(on leg press)
185x3x25

Reverse BB Curls
20x3x20

That was it. Just some light accessory work like I did on Wednesday


#9

Monday 2/29/16 Bench(WK 2)

Rotator Cuffs
Side Raises
Hammer Curls
Pulldowns
Pec-Dec Flyes
Pushdowns

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x1
300x3x3 Slingshot

Close-Grip BP
225x5
230x5
235x5

Bent-Over DB Rows
60x12
65x12
75x12
Wide-Grip Seated Rows
100x3x12

Rear DB Raises
25x12
30x12
35x12

Hammer Curls
30x3x12

That was it. Bench sets felt nice and strong


#10

Tuesday 3/1/16 Squats(WK 2)

Leg Extensions
Lying Leg Curls

Squats
45x5 close stance
45x5 med stance
45x5 comp stance
135x3
185x3
225x2
275x1
315x1
335x1 added Belt
355x1
385x1 added Briefs
415x2, 4 sets(added knee wraps)

That was it, knees have been feeling achey so I decided to squat and then shut it down. The reason for all the raw sets is because I’m trying to maintain as much raw strength as possible while still being in the gear


#11

Wednesday 3/2/16 Accessory(WK 2)

Straight-Arm Pulldowns
50x12
60x12
70x12
70x2x12(wide grip)
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Wide-Grip Shrugdowns
60x12
70x12
80x12
Cable-Crossover Shrugs
50x3x12
Neck Harness
25x2x20(front & back)

Seated Machine Crunches
60x3x20

Calf Presses(on leg press)
135x25
155x25
175x25

Reverse Ez-Bar Curls
20x3x20


#12

Thursday 3/3/16 Bench(WK 2)

Rotator Cuffs
Side Raises
Hammer Curls
Pulldowns
Pec-Dec Flyes
Pushdowns

Illegal Wide-Grip Bench Press
45x12
95x8
115x5
135x3
155x10
175x10
195x10

Standing Overhead Press(no leg drive)
45x5
95x3
115x1
135x5
145x5
155x4
175x1 push press
195x1 push press

Machine Rows
140x15
160x15
180x15
Rear Delts on Pec-Dec
60x12
70x12
80x12

BB Curls/ One-Arm Pushdowns
55x15/50x15
65x15/60x15
75x15/70x15

DB Shrugs(static hold)
60x12
65x12
70x12

Abs

That was it. Stayed at the same weight that I used on bench last week and it felt a lot easier


#13

Friday 3/4/16 Deadlifts(WK 2)

Leg Extensions
Seated Leg Curls
Pulldowns

Trap-Bar Deadlifts
135x3
225x2
315x1
405x1 added Belt
455x1
475x1
495x1, this a 20lbs PR on the Trap Bar
545x missed, got to greedy lol

Deadlifts- Sumo(hook grip)
225x1
275x1
315x1
360x1, 6 sets(belt, briefs)

Stiff-Legged DL’s
275x5
295x5

That was it. Knees still felt a little achey but not as bad, so I skipped front squats. I’ve been iceing them and it seems to be helping


#14

Monday 3/7/16 Bench(WK 3)

Rotator Cuffs
Side Raises
Hammer Curls
Pulldowns
Pec-Dec Flyes
Pushdowns

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x1
295x1, this is the most I e hit raw since my comeback and it was easy!!
320x2, 3 sets(Slingshot)

Close-Grip BP
225x5
235x5

Bent-Over DB Rows
60x12
65x12
70x12
75x12
Seated Rows(Wide-grip)
100x3x12
Rear Delts on Pec-Dec
70x12
80x12
90x12

Hammer Curls/Rope Pushdowns
30x12/80x12
35x12/90x12
40x12/100x12

DB Shrugs(static hold)
75x12
95x12
110x10

Abs

Awesome session tonight. Strength is coming along nicely


#15

Tuesday 2/8/16 Squats(WK 3)

Leg Extensions
Seated Leg Curls
Adducter/Abducter

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
185x3
225x2
275x1
315x1
365x1 Briefs, Belt
405x1 TRX suit/straps down
440x2, 3 sets

Close-Stance Pause Squats(2sec pauses)
295x5
295x5
Belt only

Ultra-Wide Stance Squats
135x2x10

Seated Leg Curls
120x20
140x20
160x20

Calves
Abs

Squats felt very strong today. Also this is the first time in my new squat suit. Everything seems to be on track


#16

Wednesday 3/9/16 Accessory(WK 3)

Straight-Arm Pulldowns
50x12
60x12
70x12
70x2x12(Wide-Grip)
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
70x12
80x12
90x13

Williams Shrugs(static hold)
60x12
70x12
80x12
Cable-Crossover Shrugs(static hold)
40x12
50x12
60x12
Neck Harness
20x2x20(all 4 sides)

Adducter/Abducter Machine
80x20
90x20
Both in & out

Seated Machine Crunches
60x3x20

Seated Calf Raises
50x3x25

Reverse BB Curls
20x3x20


#17

Thursday 3/10/16 Bench(WK 3)

Rotator Cuffs
Side Raises
Hammer Curls
Pulldowns
Pec-Dec Flyes
Pushdowns

Illegal Wide-Grip Bench Press
45x12
95x8
115x5
135x3
155x1
165x10
185x10
205x10

Standing Overhead Press
45x5
95x3
115x1
145x3
155x3
165x2
185x1(used leg drive)
210x Missed twice

Machine Rows(close-grip)
140x15
160x15
180x15
200x15
Rear Delts on Pec-Dec
60x12
70x12
80x12

That was it. Disappointed with my overhead press today the 210 would’ve been a PR. Gonna go a little lighter on them next week for recovery


#18

Friday 3/11/16 Deadlifts(WK 3)

Leg Extensions
Seated Leg Curls
Pulldowns

Front Squats
45x5
95x3
135x1
185x3
205x3 added belt
225x3

Trap-Bar Deadlifts
135x3
225x1
315x1
405x3 added belt
415x3
425x3

Deadlifts- hook grip
225x2
315x1
385x1, 4 sets(2 sets Sumo, 2 sets Conv)

Stiff-Legged DL’s
225x2x5

That was it, deadlifts felt strong today. Went light on the front squats because my knee is still a little sore feeling