Had a log going here and I haven’t posted in it in awhile, so I’m making a new one. Planning on doing a meet in August. Right now I’m doing raw work and I’ll start gearing up later on
My training split looks like this
Day 1- Bench
Day 2- Squats
Day 3- Bench
Day 4- Squats(light), Deadlifts
Sunday 3/10/18 Bench(WK 4)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Close-Grip Bench Press(w/fat grips)
45x12, 2 sets
95x8
135x5
185x3
205x5
215x5
225x5
185x10
Pec-Dec Flyes
60x20
70x20
80x20
Pulldowns
Wide-Grip
120x12
140x12
Reverse-Grip
110x12
130x12
V-Bar
100x12
120x20
Rear DB Raises/ Machine Side Raises/ Front Cable Raises
10x15/40x20/10x15
15x15/45x20/20x15
20x15/50x20/30x15
Ez-Bar Skullcrushers
55x12
65x12
75x12
Barbell Curls
45x15
55x15
65x12
One-Arm Cable Kickbacks
20x3x15
One-Arm DB Preacher Curls
25x3x12
One-Arm Scapular Shrugs
60x15
70x15
In for this.
Me too
Thanks guys, appreciate it!!
Nice. Enjoy the road
Monday 3/11/19 SQ/DL(WK 4)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x3
Deadlifts- hook grip
225x2
275x1
315x1
365x1
405x1, 4 sets(2 sets conv, 2 sets sumo) 30sec rest periods
Stiff-Legged Deadlifts
225x2x6
1-Legged Leg Press(counted as a 45lbs bar)
135x2x15
1-Legged Standing Leg Curls
50x20
65x15
Adductor/Abductor Machine
110x2x20(both in & out)
Calves
Abs
Decided to keep heavy squats and deadlifts on the same day for now. Also this is the first time in weeks squatting with a straight bar. Felt good
Thursday 3/14/19 Bench(WK 4)
Warm-Up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1
225x5, 2 sets
Incline DB Press
50x10
60x10
70x10
Rear Delt Reverse Pec-Dec Flyes/ Side DB Raises
50x15/15x15
60x15/15x15
70x15/15x15
That was it. I had been digging trenches and running conduit all day and my ass was tired!!
Friday 3/15/19 Accessory(WK 4)
Warm-up
Leg Extensions
Seated Leg Curls
Pulldowns
Medium-Stance Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
350x1
370x1
No belt, no wraps, no nothing
BTN Pulldowns
100x12
120x12
140x12
Seated Cable Rows
110x12
130x12
150x12
One-Arm DB Rows
60x12
70x12
80x12
Seated DB Shrugs
50x3x12
Seated Leg Curls
120x20
140x20
160x20
Calves
Abs
Nothing heavy today, as work has been very tiresome this week and also I’m on call this weekend
Sunday 3/17/19 Bench(WK 5)
Warm-Up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls
Close-Grip 2 Board Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x5 added 2 board here
265x5
285x2, missed 3rd rep(board kept sliding and had to readjust)
185x10, 2 sets(full range)
Pec-Dec Flyes
50x15
60x15
70x15
Machine Rows
100x15
140x15
180x15
70x15 one-armed
80x15 one-armed
Face Pulls
50x15
60x15
70x15
Side DB Raises
10x15
15x15
20x20
Overhead Ez-Bar Extensions/Dumbbell Curls
65x15/20x12
65x15/25x12
65x12/30x12
One-Arm Pushdowns/ One-Arm Hammer Curls
60x15/25x15
60x15/30x15
60x15/35x15
One-Arm Cable Scapular Shrugs
50x15
60x15
Calves
Abs
Monday 3/18/19 Squats/Deadlifts(WK 5)
Warm-up
Leg Extensions
Lying Leg Curls
SSB Squats
45x5, 2 sets
135x3
185x3
225x1
245x1
285x1, 2 sets
Deadlifts- hook grip
225x2
315x1
365x1
405x1
430x1, 2 sets(30sec rest in between)
455x1
Stiff-Legged Deadlifts
275x5
295x5
1-Legged Leg Press
1PLx20
2PLx20
3PLx15
Reverse Hypers
140x3x15
Wide-Grip Pulldowns
70x12
85x12
100x12
115x12
Calves
Abs
Wednesday 3/20/19 Bench(WK 5)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Fat-Bar Bench Press(counting the bar as 45lbs)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x2
225x5, 2 sets
Incline Fat-bar Press
115x8
135x8
155x5
Pec-Dec Flyes
60x15
75x15
90x15
Machine Rows
95x12
110x12
135x10
3-Way Shoulder Raises
3 sets of 12(each way)
One-Arm Nautilus Triceps Machine
3 sets of 15
Hammer Curls
22x12
25x12
27x12
Just found this, I’m in for the ride! Good luck man
Thanks alot!!
Friday 3/22/19 SQ/DL Accessory(WK 5)
Warm-up
Leg Extensions
Prone Leg Curls
Pulldowns
Pause Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1
One second pauses
Assisted Chin-Ups
3 sets of various weights & reps
T-Bar Rows
35x12
70x12
115x12
Seated DB Shrugs
50x12
60x12
70x12
1-Legged Kneeling Leg Curls(plate loaded)
50x3x15
Reverse Hypers
110x3x15
4-Way Neck Machine
20x2x15(all 4 sides)
Calves
Abs
Sunday 3/24/19 Bench Accessory(WK 6)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls
Speed Bench Press(vs. Dble Mini’s & 25lbs of chains on each side)
45x5, 2 sets
45x5 added bands
95x3x3 added bands & chains here
115x3x3
135x3x3
All 9 sets was done with comp, close, & wide grips)
Flat DB Press
50x20
60x20
Chest-Supported Rows(plate loaded)
35x12
45x12
55x12
Face Pulls(on dual cables)/Side DB Raises
40x15/10x15
50x15/15x15
60x15/20x15
JM Triceps Press/Barbell Curls
65x15/55x15
75x15/65x15
85x10/75x15
One-Arm Cable Kickbacks
20x3x15
One-Arm Nautilus Machine Curls
50x15
65x15
80x15
Monday 3/25/19 Squats(WK 6)
Warm-up
Leg Extensions
Leg Curls
SSB Squats
45x5, 2 sets
135x3
185x3
225x2
245x2
275x1
300x1
225x3, 2 sets
Glute-Ham Raises
BWx3x10
1-Legged Kneeling Leg Curls(plate loaded)
40x2x20
Neutral-Grip Pulldowns
100x12
125x12
150x12
Calves
Abs
Wednesday 3/27/19 Bench(WK 6)
Warm-up
Band Rotators
Band Pec Flyes
Mini Band Pull-Aparts
Overhead Band Pull-Aparts
Bench Press
45x12
95x8
135x5
185x3
225x1
245x1
265x1
285x1
295x1(5lbs more than I did, last training cycle)
305x missed twice!!
275x5, 2 sets(Slingshot) por grip
225x5, 2 board(thumb from smooth grip)
Incline Barbell Press
135x8
145x6
155x6
Low-Incline DB Flyes
25x12
30x12
Seated Cable Rows
110x15
135x15
160x10
60x12 one-arm
70x12 one-arm
3-Way Seated Shoulder Raises
10x2x15
Triceps Pushdowns/Hammer Curls
80x20/25x15
100x20/30x15
120x20/35x15
Cable Scapular Shrugs(on dual cables)
60x12
70x12
80x12
Gonna start hitting my triceps hard with the Slingshot, & 2/3 Boards because it won’t be long and I’ll start getting into my shirt and I will need the lockout power
Friday 3/29/19 SQ/DL Accessory(WK 6)
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x3 added belt and knee wraps
405x1
315x10, damn this felt like cardio!!
Pendlay Rows
135x6
155x6
185x6
215x2, just stopped there
Nautilus Pulldown Machine
100x12
125x12
150x12
Wide-Grip Face Pulls(on lat pulldown)
85x2x12
Seated Leg Curls(plate loaded)
35x20
70x20
That was it. Was gonna get in some Calf and abs but it was getting late
Sunday 3/31/19 Bench Accessory
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Fat-Bar Speed Bench Press(vs Dbl mini’s & 25lbs of chains on each side)
45x5, 3 sets
45x5, added mini bands
95x3x3 added chains here
105x3x3
115x3x3
This bar is heavy, just counted it as 45lbs. Alternated between Comp Grip, POR Grip, Illegal wide Grip each set
Fat-Bar 3 Board Bench Press(por grip)
205x6
225x6
Machine Rows
105x15
120x15
135x15
Wide-Grip Face Pulls(on pulldown)/Side DB Raises
85x15/20x12
110x15/20x12
125x15/20x12
Lying DB Skullcrushers
25x15
30x15
35x15
One-Arm Triceps Pushdowns
30x15
40x15
5010
Ez-Bar Curls
35x15
45x15
55x15
One-Arm Nautilus Curls
50x15
65x15
80x15
Calves
Abs