T Nation

Molina3's Training Log

Week 1

M.E. Upper Body
CG Floor Press- 5(160x5;185x3)
One Arm 2" DB Press- 2x10x30
Bradford Press- 3x5x65

D.E. Lower Body
Box Squat 10"+foam-10x2x255(60%) 2x5x315
Box Jump w/20lb vest & 10lb ankle weights- 2x3x30"
Towel RDLs-135x12 185x8 135x8

D.E. Upper Body
Bench- 12x3x130(50%) 2x3x175(60%)

M.E. Lower Body
Box Squat 10" foam(work up to max)315x1 365x1 375x1 405x1

I aggravated a lower back injury on 405, I felt a sharp pain go down my left leg.

Overall I had a good training week except the last two days I was working all day, so I cut back on my lifting.

Week 2

M.E. Upper Body

CG Floor Press- 3x3x195 175x5
Chins- 10,9,7,4

I had a hard time getting down and getting back up from floor press(lower back was killing me)and had no spotter so I didnt get to go heavy.

D.E. Lower Body

Reverse Hyper- 3x10x purple
Band Leg Curls- purplex50

I went to the chiro today my back feels a lot better,just took it easy today.

D.E. Upper Body

Bench- 9x3x135 2x3x185
Chins- 10,10,5,5
Band Face Pulls- 3x20xpurple

M.E. Lower Body

Box Squat 12" +foam(work up to max)315x1 340x1 365x1 385x1 410x1 315x10
Reverese Hyper- 3x10xpurple
Band Leg Curls-2x50xpurple

http://youtube.com/watch?v=9jnJtOUiPyM

Week 3

M.E. Upper Body

CG Floor Press- 3x2x210 225x2 235x1(5lb PR) 225x1 240x1(10lb PR) 245x1(15lb PR)
Chins- 12,8,10

D.E. Lower Body

Box Squat 12" foam & 45lbs Chain- 4x2x225 4x2x260 275x2 (without chains)315x1 2x3x365
RH-3x10xmini
Leg Curls-purplex50

D.E. Upper Body
Bench- 4x3x135 4x3x155 225x1 260x1 275xmiss
Chins- 15,10,5

M.E. Lower Body

Box Squat 12" foam- 375x3,2 405x1 415x1(PR) 420x1(10lb PR)

In Athletics we are doing 4x8x70% for Squat, Bench , and Power Clean on Monday, Wensday,and Friday.

Week 4

M.E. Upper Body

CG Bench- 3x1x225 2x1x240 255x1(ugly rep)
My reps on Bench were slow and heavy, Im definitely overtraining my bench

Athletics
Squat-245x8 2x6x295 330x4
Bench-175x8 2x6x185
Power Clean-135x8 2x6x160 180x4

Athletics
Squat-245x8 2x6x295 340x4(easy)
Bench-175x8 2x6x205
Power Clean-135x8 2x6x160 180x4

M.E. Lower Body

Box Squat 12" foam- 385x3 425x1(5lb PR) 430x1(10lb PR) 450x1(25lb PR)
That 340 in athletics felt like 50% so I had to do ME Squat.45lbs on my box squat in 4 weeks is not that bad.

http://youtube.com/watch?v=DhZRFrKdFE0

Week 5

M.E. Upper Body

Rev Band MG Bench- 275x1 2x1x295
2" DB Rows-60x12,10 35x20

D.E. Lower Body

Box Squat- 4x2x225
Deadlift-4x1x225
GHR- 3x12xbwt

D.E. Upper Body

Bench 30lbs Chain- 6x3x135 185x1 205x1
(without chains)225x7 275x0
2" DB Rows-3x10x60
Rear Dealt Flyes-3x20x10

M.E. Lower Body

Rev Band Box Squat 12"- 3x1x405
RH-2x12xmini purplex8

Athletics(mon,wed,fri)

Sq-225x8 275x6 295x6 315x6
BP-175x8 185x6 205x6 210x6
PC-135x8 145x6 155x6 165x6

Week 6

M.E. Upper Body

Rev Band MG Bench- 275x1 295x1 275x3 225x5 275x4
2" DB Rows-3x10x60
Rear Delts-3x20x10

D.E. Lower Body

Box Squat 12" 50lbs Chain- 2x2x225 2x2x250 315x2
SLDL-2x12x135

M.E. Lower Body

Rev Band Box Squat 12"- 2x1x405 455x1 475x1 500x1
Pull-ups-2x8xbwt

Athletics(mon,wed,fri)
Sq-225x8 275x6 295x6 315x6
BP-175x8 185x6 205x6 210x6
PC-135x8 145x6 155x6 165x6

Week 7

M.E. Upper Body

Rev Band MG Bench- 275x1 295x1 315x1(PR)
Bench- 225x1 250x1 275x1(15lb PR)
2" DB Rows-3x12x60
Rear Delts-3x20x10

D.E. Lower Body

Vertical Jump- 5x1 (24-25" vert.)
Weighted Reactive Box Jumps- 2x3x20
Pull-ups- 8,2x4,3x2,4x1, 6
I was going to do box squats but my left glute was tight.

D.E. Upper Body

Bench 30lbs chain-2x3x135 5x3x165 185x3
(without chains)225x6 255x1
2" DB Rows-3x15x60
Rear Delts- 3x20x10

M.E. Lower Body

Rev Band Box Squat 12"- 385x3 455x1 500x3
without bands- 405x4(PR)
Band Pull-throughs- 3x15xpurple
Pull-ups- bwtx8,15x5,30x3,15x3,bwtx2

Athletics(mon,wed,fri)
Sq-225x8 275x6 295x6 315x4
BP-175x8 185x6 205x6 225x4
PC-135x8 145x6 155x6 185x4

Week 8

M.E. Upper Body

CG Floor Press-185x3 225x6(PR) 255x2(PR)
2" DB Rows-70x12 80x12 60x20
My right shoulder is tight from a football tournament this past saturady. Im laying off from rear delts,full ROM Bench. and Squats.

D.E. Lower Body

Pistols on 17" Box-2x10xbwt
Box Jumps-3x5x30"

R.E. Upper Body

BB Extensions on floor 30lbs chain- 5x12x65 85x12
Chins-bwtx10, 3x3x15
2" DB Rows-2x15x60

M.E. Lower

Deadlift 30lbs chain-225x1 315x1 315x3 365x1 405x1
(without chains)405x1
I had trouble with my grip