T Nation

King's Training Log

Hey all!! My names Mike. I have just recently accepted a football scholarship to go play at a division II college (Lake Erie College). I am 17 years old and 6’2 246lbs. So i decided to start a training log to help me keep track of everything i do to help get as strong as i can for the upcoming football season.

My Current updated PR’s @246
Bench: 315 (Touch n Go). (300 Pause)
Squat: 335 (Embarrassing, i know)
Deadlift: 405x5
All of these maxes are with nothing but chalk, no wraps or anything.

This saturday March 22nd, i atually have a competition. It will be my first ever and its in the 100% RAW federation. So il post how that goes.

3/17/08
Chest and Bi’s (Light Day, getting ready for the competition)
Flat BB Bench: 135x6, 185x3, 225x3, 275x3

Hang Cleans: 135x3, 155x3, 185x3, 205x2, 135x5

DB Curls: 30’sx10, 35’sx10

Incline DB Bench: 60’sx8, 65’sx8, 70’sx8

BB Curls: Barx10, 55x10, 65x10

Easy day Today, Can’t wait until the competition!!

3/19/08

Today was an everything day…I have the competition saturday…Getting pumped for it…

Hang Cleans: 135x3, 155x3, 185x3, and 205x3
Squats: 135x8, 185x6, 225x3, 275x3, and 315x3 (Easy)

Decline DB Bench: 70’sx8, 75’sx8, 80’sx12 (Way to easy)

Pull-ups: 12 (Failure), 10 (Failure), 8 + 3 negatives(Failure)

DB Military Press: 60’sx8, 65’sx8, 65’sx8 (Easy)

DB Curls: 30’sx12, 35’sx10, 35’sx10, 35’sx10

I kind of did a little bit of everything today…Great lift, PR with 12 pull-ups so i was happy.

Good work bro, keep it up!

3/22/08
So today i attended my first powerlifting meet ever. It was for the 100% RAW Powerlifting Federation and it was held in Martins Ferry, Ohio.

Squat:
275 Blasted
315 Smoked
340 Tough
365 Miss

Bench:
265 Felt Heavy (Wtf)
290 Smoked
315 Grinded it out and good lift!
The pausing hurt me alot on the bench.

Deadlift:
365 Felt Heavy?? Damn
405 Smoked
440 Easy

So i took first place for the 16-17 242lb weight class.I had alot of fun and it was a great event. Time to start training for the next meet!

Good work Mike. Keep liftin heavy shit off of the floor.

3/24/08
Chest and Biceps

Hang Cleans:
135x5
155x3
185x3 (Felt Heavy).
Bad Clean day

Flat BB Bench:
135x3
225x5
255x3
275x3
295x3

Incline DB Bench:
60’sx8
70’sx8
80’sx8 (PR by 2 reps)

BB Curls:
55x10
60x10
65x10

Incline DB Curls:
25’sx10
30’sx8
35’sx6

Standing DB Curls:
30’sx10x3

Chest Machine to finish it out.
Great workout today, im only getting stronger, so im happy.

Todays BW: 242lbs

3/25/08
Quads, Hams, Calves

Back BB Squat:
135x5
225x3
275x3
275x3
315x4

DB Lunges:
40’sx8 Each leg
45’sx8 each leg
50’sx8 each leg

Leg Extensions:
170x8
220x8
240x8 superset with 220x8

Hamstring Curls:
70x8
90x8
110x8
130x8

Seated Calf Raises:
90x8
90x8
135x8
135x8

Today was a crappy day, i am dragging today. Not enough rest last night. Lifted to close to after waking up.

O well, thursday will be alot better!

3/27/08
Shoulders and Triceps

To start off i did 3 sets of Virginia Tech 40’s…Its an extremely tough shoulder workout.

VT 40’s x3 sets

Rack Lockouts:
135x3
185x3
225x3
275x3
315x3 (PR by 2 Reps)
325x1 (PR)

Stir the Pot (DB’s):
10’sx12
15’sx8
12’sx15
(All the sets were in both directions, so it was really 24 reps, 16 reps, and 30 reps)

Drive the Bus:
25lb platex10
1 rep=up and down

Close Grip Decline BB Bench:
135x10
175x10
175x10
Felt Weird so i didn’t go heavy.

DB Tricep Extension:
65x8
80x8
90x8
Bench dipsx10 to burn em’ out.

Tricep Pushdown:
35x10
70x10
75x6
80x6

Front and side DB raises:
15’sx6 Side
15’sx6 Front
Shoulders and triceps are done.

Great workout today, hit some PR’s, and was happy.
Getting excited for the DL tommorow.

3/28/08
Back, Traps, and Calves

Deadlift (Conventional):
135x8
225x5
315x3
365x3
405x1 (WTF!!!)

Pull-ups:
8
8
4 (WTF)

DB Shrugs:
85’sx10
95’sx10
105’sx10

BB Shrugs:
135x15x3

Seated Row Machine (with T-bar):
90x8
110x8
130x8
150x8

Bent-over DB Rows:
50’sx8
60’sx8
70’sx8

Calf Raises on leg press machine:
135x10 (Right Leg)then 135x10 (Left Leg)
^Do that 3 times and keep switching legs, and then:
135x30 (two legs) (<<^^all without stopping)

Seated Calf Raises:
90x8
135x8
180x8
45x30

Hypers???:
25lb platex8
35lb platex8
45lb platex8

So overall wasnt a terrible lift, but the deadlift and pullups i had some problems with. I’m on spring break so idk if that has to do with anything. Not getting enough sleep, waking up late, everything time wise is fukd up. Time to take the weekend off and come back next week at 110%!!!

3/31/08
Chest and Bi’s

Hang Clean:
135x5
165x3
185x3
135x5

Flat BB Bench:
135x6
185x6
225x5
275x4
315x1 (Missed 2)
225x10

Incline DB Bench:
60’sx8
70’sx8
80’sx9 (PR)

Incline DB Curls:
25’sx10
30’sx8
35’sx6

Chin Ups:
10
6
6

Straight Bar Pully Curls:
55x15
65x15
75x15

One Armed Pully Curls:
25x10
25x12
25x15

Good Lift today. A little down about the missed 2nd rep on the 315, but it was a good lift.

BW: 247.5

4/2/08
Quads, Hams, Calves

BB Back Squat:
135x10
185x10
225x8
275x6
315x4
325x3 (PR)

DB Lunges:
45’sx8 (Each leg)
50’sx6 (Each leg)

Leg Extensions:
170x12
210x10
240x10

One legged leg extensions:
50x10 (each leg)
70x10 (each leg)

Hamstring curls:
90x12
110x10
110x10

Calf Raises (on leg press):
315x20
315x20
315x20
315x25

Had a great leg day. Felt sick at the end, but it was a good day.

Your my age with similar lifts. good job and keep up the good work.

4/4/08
All upper body

Flat BB Bench:
135x6
185x6
225x8
235x8
245x8

Stir the pot for shoulders:
10x15
10x15
10x15
Each way

Chin-ups
10
6
6

BB Shrugs:
135x15
135x15
135x15

T-Bar Rows:
120x8
140x8
160x8

Tricep Pushdowns:
55x8
70x8
35x15
35x15

DB Curls:
25’sx10
30’sx10
40’sx10
25’sx15

1 set VT 40’s.

So overall it was a good lift today. Im shot. My legs are still sore form wensday. But good lift.

4/5/08
All Legs

Front Squat:
135x10
185x8
Shoulder was bothering me.

Olympic Squat:
225x6
245x4

One-legged BW squat:
10 each leg
10 each leg
11 each leg

Leg Extensions:
240x10
200x10
170x10
140x10
110x10
All super-setted Quads on fire!!

Hamstring curls:
90x12
110x10
130x8

Seated calf raises:
90x10
90x12
90x15
90x21
Couldnt walk after that…

Good lift. Upped the reps some. Tired as hell after that lift.

4/7/08
All upper body

Flat BB bench:
135x6
185x6
225x6
275x4
295x3
305x2 (missed 3)

Incline BB bench:
135x8
160x6
185x6
205x6 (PR)

Chin ups:
11
9
6

One armed DB tricep extensions:
25x10
30x10
35x10

Tricep pushdowns:
55x15
65x15
100x15
110x15

Tricep rope push down:
65x10
75x10
85x10

T-bar rows:
100x8
120x8
170x8

BB Shrugs:
135x15
135x15
135x15

DB Curls:
30’sx10
35’sx10
40’sx10

one armed pully curls:
25x10
30x10
35x10
25x15

1 set VT 40’s
1 set stir the potx15 each way

15 minutes cardio.

good lift. new PR. happy.

4/14/08
Chest/Bi’s

Flat BB bench:
135x6
185x6
225x6
275x5
295x3
305x3

Incline DB Bench:
60’sx8
70’sx8
80’sx10 (PR)

BB Curls:
55x10
65x10
75x10

One-Armed DB Preacher Curls:
25x8
25x10
25x12

E-Z Bar Curl:
65x10
75x10
85x10

Abs for 10 minutes

Good work, hit a PR on the DB incline so i was happy.

Ok, i have not posted on my log for awhile due to school and lack of access to a computer. But heres the new updates and PR’s.

Squat: 345x3 on wednsday.
Bench: 330x1 and it felt really light, and that was after 4 sets before it. So am feeling really good right now.

In start my new 13 week program in 4 days which will wrap up my off-season training. But i will definately be posting that up.

So il start posting it on monday!! I cant wait to start it!!

Today i started my college lifting program.

Overhead squat:
Barx8 for warm-up

Snatchs:
Barx6x5
First time i have ever done these.

Hang Cleans:
135x6
135x6
135x6
145x6
145x6

BB Squats:
205x10
225x8
235x8

DB Lunges (each leg)
40’sx6
45’sx6

Hamstring Curls:
110x10
110x10
110x10

Straight Leg Deadlifts:
135x8
145x8
155x8

Alot of volume today and im dead. It was a good lift though.