T Nation

My Quest for a 1500lbs Total!


#1

Just as the title of my log says my goal is to hit a 1500lbs or more total. My best total so far is a 1460lbs total single ply. I don’t have a meet picked out at the moment. My training is as follows

Mon- squats
Wed- bench
Fri- deadlift


#2

Are you trying for 1500 in single ply I assume? Whats your body weight and height. I see two things wrong I want to point out. A log for 40 lbs more on a total is not much of a log your selling yourself short you need to aim higher. And second I can’t see you making much progress with what you have laid out. You’ll make way better progress with more days in the gym just isn’t enough. Just adding another squat day or two will solidify your form enough to squeeze out an extra 10-15 lbs from what you have


#3

I have done 3, 4, 5, & 6 days in the gym over the years. I have made progress with all of them. With my job, wife, kids, & life I don’t have much more time to dedicate to much more than 3 days. I ha e problems with my hips and squatting more than once a week makes them flare up. 1500 or more is just the short term goal for the time being. I’m 5’9 and compete 220’s


#4

Monday 7/17/17 Squats(Legs) WK 3

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3 added belt
335x1
365x1 added knee wraps
405x1 added old champion suit/ straps down
415x1 straps up here
425x1
435x1
Close-Stance(suit off)
275x5, 2 sets

1-Legged Leg Press
185x15
205x15
225x15
1-Legged Leg Extensions
50x20
65x20
80x20
Each leg

Dimmel Deadlifts
135x10
145x10
155x20
1-Legged Standing Leg Curls
35x20
50x20
65x20

Calves
Abs

I just finished a raw training cycle now doing a cycle with very light gear. I get very little carryover from this suit.


#5

Wednesday 7/19/17 Bench(chest, delts, triceps) WK 3

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
260x1
275x1
295x1 added Slingshot
305x1
315x1
Close-Grip
205x6
215x6

Decline DB Press
50x12
55x12
60x10
Slight-Incline DB Flyes
25x12
30x12
35x12

Side DB Raises
15x12
20x12
25x12
Seated DB Shoulder Press
40x10
45x10
50x10

Ez-Bar JM Tricep Press
45x12
55x12
65x12
One-Arm Seated Overhead DB Extensions
25x3x12

That was it, I went straight to the gym right after work so I was a little tired. Bench sets felt strong though!!


#6

Friday 7/21/17 Deadlifts(Back, Biceps) WK 3

Deadlifts- hook grip
135x3(conv), 3(sumo)
225x3, 3
275x3, 3
315x3, 3
365x3, 3 added belt
405x3, 1(burnt!!)

Trap-Bar Deadlifts
225x1
315x1
405x1 added belt
455x1

Wide-Grip Pulldowns(alternated front to BTN)
100x12
120x10
140x6
160x6
One-Arm DB Rows
60x12
65x12
70x12
75x12
DB Shrugs
55x12
60x12
65x12

Rear DB Raises
20x3x12

Ez-Bar Preacher Curls
45x12
55x12
65x12
One-Arm DB Hammer Curls
20x12
25x12
30x12

That was it. Deadlifts felt really good today. Next week I’ll probably do Speed Pulls


#7

Also I forgot to mention my best lifts

Multi Ply
615 Sq
450 Bp
500 Dl

Single Ply
550 Sq
405 Bp
510 Dl

Raw
415 Sq
305 Bp
475 Dl

I compete only single ply now and I do alot of raw training in my offseasons


#8

Monday 7/24/17 Squats(Legs, Abs) WK 4

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
295x5 added belt
305x5
315x5

Front Squats/Leg Extensions
135x3x8/80x3x20

Seated Leg Curls/Romanian DB Deadlifts
110x3x20/55x3x10

Adductor/Abductor Machine
100x2x20
In & Out

Standing Calf Raises/Ab Wheel
3 sets of 20/3 sets of 10
Kneeling Cable Crunches/1-Legged Calf Press
3 sets of 20/3 sets of 20

That was it. Squats felt strong and the reps felt good tonight even though my hips was bothering me today


#9

Wednesday 7/26/17 Bench(chest, delts, triceps)WK 4

Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x1
225x6 last rep paused
230x6 last rep paused
205x8 last 2 reps paused
Close-Grip
185x6
185x8

Slight-Incline DB Press
45x10
50x10
55x10
60x8
Dips
BWx8
BWx8
BWx6

Side Machine Raises
40x20
45x20
50x20
55x20
Cable Upright Rows
40x10
50x10
60x10
70x10

Seated Overhead DB Extensions
45x12
50x12
55x12
One-Arm Reverse Grip Pushdowns
40x15
50x15
60x15


#10

Friday 7/29/17 Deadlifts(Back, Biceps) WK 4

Speed Deadlifts
135x1(conv), 1(sumo)
185x1, 1
225x1, 1
275x1, 1
315x1, 1

After this I did a little upper back work and some biceps. This is killing my lower back deadlifting on Friday and then doing heavy squats on Monday. I think I might put my deadlifts back with lower body to keep from beating my lower back so bad. So next week training will look like this

Mon- Bench(chest, delts, triceps)
Wed- SQ/DL(legs, abs)
Fri- Accessory(back, biceps, grip)


#11

Monday 7/31/17 Squats(legs, abs)WK 5

Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
295x3
315x10(5 rep PR!!)added loose knee wraps & belt

Leg Press
405x20
455x20
495x20

Seated Leg Curls
120x20
140x20
160x20

Standing Calf Raises
3 sets of 20
1-Legged Calf Press
3 sets of 20

Ab Wheel
2 sets
Kneeling Cable Crunches
2 sets

Awesome workout today!! I have never done 315 more than 5 reps and I got it for 10 today!! I had planned on doing more Leg work but I was wiped out after squats


#12

Wednesday 9/2/17 Bench(Chest, delts, triceps) WK 5

Shoulder Horn
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
275x3 added slingshot
285x3
225x19, wanted 20 reps but some dude kept walking beside me and I hit the rack on the 19th rep

Slight-Incline DB Press
45x10
50x10
55x10
60x10
Slight-Incline DB Flyes
30x3x12
Pec-Dec Flyes
70x3x15

Side DB Raises
10x12
15x12
20x12
25x12
Overhead BB Press
95x4x5

Tricep Pushdowns
80x20
90x20
100x20
One-Arm Overhead DB Extensions
25x12
30x12
35x7
Each arm

Neck Harness
20x2x20(front & back)


#13

Friday 8/4/17 Deadlifts(Back, biceps, grip) WK 5

Hyper Extensions
Pulldowns

Block Pulls(mid-shin level) hook grip
135x3, 2 sets
225x1
275x1
315x5
335x5 added belt
365x5 added lifting straps
405x5 strap broke(had these lifting straps since I was a teenager

Dimmel Deadlifts
155x10
175x10
195x10

Bent-Over DB Rows
45x12
50x12
55x12
60x12
Wide-Grip Pulldowns
100x12
120x12
140x12
160x12
One-Arm Machine Rows
70x12
80x12
90x12
Each arm

Rear Delts on Pec-Dec/DB Scapular Shrugs
50x12/35x12
60x12/35x12
70x12/35x12

BB Curls
close grip
50x12
55x12
wide grip
50x2x12
One-Arm DB Preacher Curls
20x12
25x12
30x8
Each arm

HG100x8
HG150x4
HG200x2
2 sets with each hand


#14

What’s your best lifts?


#15

Multi ply
615/450/500

Single ply
550/405/510

Raw
415/305/475


#16

I would definitely try getting a lot of rep work I’m on bench and lots of doubles in squat and deadlift. Are you natural?


#17

I’ve been lifting a long time. I’m not a beginner. I do a lot of triples, doubles, & singles and I have recently been experimenting with 5’s. I used to do a little bodybuilding also.

Yes I’m natural


#18

Push up the food. Add a little volume see what happens


#19

Monday 8/7/17 Squats(Legs, Abs)WK 6

Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
295x5 added belt
315x5
335x5 added knee wraps( this is a 2 rep raw PR with this weight)
225x6(close-stance, 2sec pauses)

1-Legged Leg Press
225x3x15
1-Legged Leg Extensions
50x20
65x20
80x20
each leg

Lying DB Leg Curls
30x20
35x20
40x20
45x12
1-Legged Standing Leg Curls
35x20
50x20
65x20
80x15
each leg

Standing Calf Raises
4 sets of 20 reps
1-Legged Calf Press
3 sets of 20 reps

Ab Wheel
2 sets of 10 reps
Seated Crunch Machine
2 sets of 20 reps
Mountain Dog Abs
3 sets of 10

That was it. Squats feel nice and strong. Also this is the last week with this training cycle.


#20

Wednesday 9/9/17 Bench(chest, delts, triceps) WK 6

Shoulder Horn
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x6 last rep paused
235x6 last rep paused
220x8 last 2 reps paused
Added Slingshot(POR grip)
265x3, 2 sets

Incline DB Press
45x10
50x10
55x10
60x8
Flat DB Flyes
25x12
30x12
35x12

Side DB Raises/Side Machine Raises
15x12/40x20
20x12/45x20
25x12/50x20
Cable Upright Rows
50x12
60x12
70x12

Lying DB Skullcrushers
25x12
30x12
35x8
Machine Dips
110x2x20
One-Arm Pushdowns
50x15
60x15
70x15
each arm