T Nation

Greg Nuckols's Log

just a quick intro: my name’s greg. i’m 18. i’ve been powerlifting for about 3 years, including competing at the first Raw Unity Meet. last winter i messed my back up and am just now starting to get back to full strength. at the moment i’m trying to get strong and put on some muscle, but primarily trying to cut some fat. i’m around 215-220 but i would love to total elite at 198 by the end of the year. i’m a couple weeks into my current training cycle, so i’ll just post what i’ve done so far to catch up.

feb 22
AM

dynamic warmup

plyos

reverse band squat
225x5
315x3
365x1
405x1
455x1
495x1 (easy)
545xstapled
405x10

speed pulls (half conventional, half sumo)
225 10x1 (not worried about the weight, just the speed)

roman chair situps
5x10

jumped rope for a while.

PM

RDLs
135x10
185x8
205x8
225x8
245x8

leg press
180x8
270x8
360x8
410x8

roman chair situps
40x8
50x8
60x8
SS
hypers
40x8
50x8
60x8

some basketball

some jumping rope

feb 23

AM

dynamic warmup

plyo pushups

bench against mini bands
135x3
185x3
225x1
275x1
295x1 (bar speed was still good, but this was about 95% i’d say and i didn’t have a spotter)

incline
135x5
185x5
225x5 (a lot harder than it should have been. oh well, the only way to go is up)

jumping rope

stretching

a mile on the cardio machine i actually like.

PM

CSR
45x8
70x8
90x8
100x8
110x8
120x8
135 3x8 (different grips)

hang clean
135x5
155x5
165x5
185x5
SS
dips
bw 3x12

alternating bicep curls
30s 3x12
SS
alternating lying tricep extensions
30s 3x12

i hate doing arms, but i have to do isolation work with DBs to correct imbalances from time to time.

basketball game tonight

feb 24

basketball

LOTS of stretching

pool (swam some laps)

feb 25

dynamic warmup

paused squats 10x1 135
SS
power cleans 10x1 135

1 set side lunges each side
2 sets front lunges
SS
2 sets each side for one legged back raises

leg raises

feb 26

AM

1 mile exercise (including lunges, leg kicks, bear crawls, wheelbarrows, and all kinds of fun stuff)

PM

plyo pushups
5x2 (made my elbow a little bit sore, but nothing bad)

seated DB shoulder press
40x5
45x5
50x5
55x5
60x5
70x5
75x5 (left side needed a tap on the last one)

DB press
60x10
70x10
80x10

1 arm DB incline
35x45seconds/side

pullups
bwx5
+10x5
+20x5
+25x5
green band assistedx10

about a mile jog

ping pong tournament

ping pong may not count as exercise to some, but it is a cardio form for me. i was soaked in sweat afterwards

feb 27

the end of the basketball tournament was today. we beat a team twice that had beaten us both times we played them in the season and the first time we met them in the playoffs. it was sweet! we are the rec ball champions! that’s my 2 hours of interval training for the day

mar 1

AM

running

stretching

rowing

some more running

PM

one had DB snatches
3 sets of 3 per hand

reverse band DLs (strong band)
225x5 conventional
225x5 sumo
315 2x3
365 2x1
405 2x1
455 2x1
495 2x1
545 2x1
585 2x1
did one set sumo and conventional each set. every conventional set was faster, but gripping was harder.

squat
135x5
225x5
275x5
315x5
365x5
405x5 (harder than it should have been)

RDLs
135x6
185x6
225x6
245x6
255x6
SS
leg press
180x6
320x6
360x6
410x5
450x5

cable ab pulldowns
42.5 kilosx10
52.5x10
62.5x10
72.5x10

back raises
bwx10
+20x10
+25x10
+35x10
+40x10
+45x10

farmers walk
55s around the gym twice without putting them down

mar. 2

AM

stretching (mostly dynamic)

a mile on my favorite cardio machine

squat/military press tabata (just did it with a broomstick to get my heart rate up without interferring with benching later)

PM

bench
135x5
185x5
225x5
275x5
295x5
315x4 (wanted 5, but knew i wouldn’t have gotten the 5th if i went for it)

close grip
225x3
245x3
275x3
295x3 (very satisfied with this)

CSR
45x6
70x6
90x6
115x6
135x6
145 3x6 (different grips)

dips
bwx5
+35x5
+40x5
+45x5
+50x5

chins
bwx5
+10x5
+20x5
+25x5
+35x4 (tried the 5th rep twice. got halfway up, but i was just done)

alternating DB curls
30sx10
35sx10
40sx10
45sx10
SS
tate presses
same weights, same reps, same sets

pushup ladder burnout

an hour of basketball

mar 4

AM

2 mile run

PM

basketball

dynamic warmup

jumps and KB snatches

squat with light bands
185
3x2 to a 12 inch box
3x2 paused
3x2 free squats
SS
power cleans
185 3x1
195 3x1
205 3x1

rear foot elevated bulgarian split squats
bwx5 per leg
+30x5 per leg
+40x5 per leg
+50x5 per leg

single leg DB deadlift
50x5 per leg
60x5 per leg
70x5 per leg
80x5 per leg
(balance was the main issue. i think this will be good for ankle and hip stability)

vertical situps
4x10
SS
jumping rope
4x50 jumps

yoke carry (just a loaded barbell)
315 3 trips down and back as one set

mar 5

dynamic warmup

plyometric pushups
5x3

push press
barx10
95x5
115x5
135x5
155x5
165x5
185x5

pullups
bwx6
+1chainx6
+2chainsx6
+3chainsx6
pulldowns (alternating in front and behind head)
80x20

DB press
70sx6
80sx6
90sx6
100sx6
one arm DB incline press
40x30 seconds per arm

hang cleans
135x3
165x3
185x3
195x3
SS
dips
bwx15
bw 2x12

seesaw press
35sx10 per arm
(hold overhead 30 seconds after the set)

mar 7

jog a mile and a half
after every quarter mile 15 pushups

only exceptions where last quarter mile was a sprint
last set of pushups was a set of 25 to round out 100 total pushups

any input, advice, etc. is greatly appreciated. i have tons to learn still, which is why i’m posting a log, in the hopes that people can help me out.

AM
yoga

PM

2 hours of frisbee.

front squat
135x5
185x3
225x3
275x3
295x3
315x3 (HUGE PR)

speed pulls against light bands
185 4 singles
225 4 singles
275 2 singles
alternated sets of conventional and sumo pulls

RDLs
135x12
165x12
185x12
205x12

leg press
270x3
360x3
450x3
500x3
540x3

decline situps
barx6
+2chainsx6
+3chainsx6
+4chainsx6
SS
back raises
barx6
+2chainsx6
+4chainsx6
+5chainsx6

great workout

ran a mile this morning barefoot

stretching

benching later

dynamic warmup

plyo pushups 5x3

floor press
barx20
135x5
185x3
225x3
255x3
275x3
295x3 (my goal for the day)
315x3 (PR or close to it)

incline press
135x5
185x3
205x3
225x3
235x3 (my inclines are still WEAK!)

chest supported rows
45x10
70x10
90x10
115x10
125 3x10 (different grips)

dips
bwx8
+15x8
+30x8
+40x8

chins
bwx3
+2chainsx3
+6chainsx3
+6chainsx3 (this was 50 pounds)
bwx10

45 degree wide EZ bar curls
45x25

same reps for behind the head EZ bar tricep extensions

pec press/fly machine
just pressed til it burned with no weight added (felt like about 25-30 pounds in each hand)

1 and a third mile run

stretching

just more stretching stuff yesterday afternoon. nothing worth posting really

mile and a half on the cardio machine thing this morning

rowing tabata

dynamic warmup

plyos

squat with average bands
185
3x2 to box
3x2 paused
3x2 free w/o pause
SS
power cleans
190 3x1
200 3x1
210 3x1

hip thrusts
185 3x10

these were hard and resulted in a TON of glute activation. i’m going to include these as my main assistance movement on heavy days.

rear leg elevated bulgarian split squats
bwx8
20x8
30x8
40x8 per leg

killed my abs. high rep stuff. not because it works but because i just enjoy it every now and again.

jumping rope 3x50 jumps