T Nation

SPF SC Championships Log(Single Ply!!)

Friday 10/19/12 Deadlifts(WK 3)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 22x15, 33x15
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(w/Clean Grip)
45x5
95x3
135x1
155x3
175x3
195x3

Deadlifts- Conv(Hook Grip)
135x3
225x1
275x1
315x1
added Hardcore suit/straps down
375x1, 8 sets(4 sets conv, 4 sets sumo)last 2 sets straps up

Dimmel DL’s
185x10
205x10
225x10

(That was it, deadlift sets felt strong. Had to hurry today, went to the movies to see Sinister.)

Saturday 10/20/12 Aux(WK 3)

Straight-Arm Pulldowns
20x12
30x3x12
Face Pulls
20x12
30x3x12

Williams Shrugs(static hold)
50x12
60x12
70x12
Neck Harness
10x3x20(back only)

Exercise Ball Crunches
BWx3x20

Standing BB Calf Raises
135x20
145x20
155x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it, after this I went bike riding for awhile.)

Monday 10/22/12 Bench(WK 4)

Warm-Up
Side Rotators: 3x12, 5x12
Side Raises: 5x12, 10x12
Hammer Curls: 10x15

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
280x2, 5 sets

4 Board Press(POR grip)
315x3
315x5
315x3

Body Masters Rows
120x12
140x12
160x12
50x12(one-armed)
60x12(one-armed)
Rear Delts on Pec-Dec
100x12
110x12
120x12

Reverse-Grip Chin-Ups
BWx10

(That was it, bench felt strong.)

Tuesday 10/23/12 Squats(WK 4)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added groove briefs
365x1 added Centurion suit/straps down
395x2, 5 sets

Close-Stance Squats
225x5
245x5
265x3
no gear

Ultra-Wide Stance Squats
135x10
145x10

Seated Calf Raises
90x3x20(2 legged)
40x2x20(1 legged)

Seated Hammer Crunches
30x20
40x20
50x20
Side Cable Crunches
80x20
100x20

(That was it, squats felt really good today.)

Wednesday 10/24/12 Aux(WK 4)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12

Wide-Grip Shrugdowns(static hold)
50x12
60x12
70x12
Neck Harness
25x3x15(all 4 sides)

Forearm Flexer
2x20(both reg and reverse)

Standing Calf Raises
BWx3x20

Ab Lounge
BWx3x20

(That was it, just a normal accessory day.)

Thursday 10/25/12 Declines(WK 4)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: PL4x12, PL5x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
320x6, 2 sets
290x8

Illegal-Wide Grip Bench Press
185x8
195x8
205x8

Icarian Rows(Nuetral-Grip)
70x12
90x12
110x12

Rear Delts on Pec-Dec
70x12
85x12
100x12
Side Raises
10x12
12x12
15x12

Hammer Curls
20x12
25x12
30x12
Life Fitness Tricep Machine
50x12
60x12
20x12(one-armed)
30x12(one-armed)

(That was it. I went to the chiropracter and he said that my upper back and trap area was really tight and to take it easy, so I went lighter on the rows and let my traps rest.)

Friday 10/26/12 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats
45x5
95x3
135x1
185x1
225x1 added belt
265x1, I believe this is a PR
135x6

Deadlifts- Conv(Hook grip)
135x3
225x1
275x1
315x1
365x1
added Hardcore suit/straps down
385x1, 8 sets(4 sets conv, 4 sets sumo) last 2 reps straps up

Prone Leg Curls
60x12
70x12
80x12
20x2x12(1 legged)
1-Legged Leg Extensions
20x12
30x12
each leg

Standing Calf Raises
80x3x20(2 legged)
BWx2x20(1 legged)

Seated Hammer Crunches
40x20
50x20
60x20

(That was it, felt strong today. Deadlifts were fast and strong.)

Monday 10/29/12 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
290x2
290x2
290x2
290x1, missed 2nd rep

Close-Grip BP
225x5
235x5
stopped there. right pec felt kinda like it wanted to pull

Hammer-High Rows(weight on each side)
70x12
80x12
90x12
65x2x12(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
30x12
40x12
Rope Tricep Pushdowns
50x20
60x20

Body-Masters Shrugs(static hold)
150x12
200x12
250x12

Standing Cable Crunches
100x2x20

(That was it. Bench felt ok, I didn’t feel my strongest today but 290 for sets of doubles is a PR for that many sets.)

Tuesday 10/30/12 Squats(WK 5)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Box Squats
45x5, 3 sets
135x3
185x3
225x3
275x3 added belt
295x3 added loose knee wraps here
315x3
225x5, 2 sets(close stance, no gear)

Chain-Suspended Good Mornings
135x5
185x2x5

BB Step-Ups
135x6
155x6
175x6
each leg
1-Legged Kneeling Leg Curls
50x3x12
each leg

Calf Presses(on leg press)
270x3x20(2 legged)
90x2x20(1 legged)

Seated Hammer Crunches
50x20
60x20
70x20

(That was it. Squats felt strong. We were short on help today, so I decided to go raw and do a few movements I hadn’t done in awhile.)

Wednesday 10/31/12 Aux(WK 5)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
50x12
70x12
90x12

Williams Shrugs
90x3x12
BB Upright Rows
30x12
40x12
50x12
Neck Harness
15x2x15(all 4 sides)

Ab Lounge
BWx3x15

Standing BB Calf Raises
135x3x20

Reverse Ez-Bar Curls
25x3x20

(That was it. After this I went bike riding.)

Thursday 11/1/12 Bench Accessory(WK 5)

Standing Overhead BB Press
45x5
95x3
135x1
145x3
155x3
165x3

Seated Cable Rows(close-grip)
100x12
125x12
150x12
Nuetral-Grip Pulldowns
90x12
105x12
130x12

Rear Delts on Pec-Dec
60x12
70x12
85x12
Side DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12
BB Curls
45x3x12
Rope Tricep Pushdowns
60x12
70x12
80x12
30x2x12(one-armed)

Body-Masters Shrugs(static hold)
120x3x12

Seated Crunch Machine
PL4x20
PL5x20
PL6x20

(That was it. The reason I didn’t do any declines or bench work today is because my right pec is still sore in that one spot where I said it felt like it was trying to pull. So I didn’t want to take any chances. I did do some pec-dec flyes to pump some blood into the pecs though.)

Friday 11/2/12 Deadlifts(WK 5)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 22x15, 33x15
Pulldowns: 75x12, 90x12

Medium-Stance Squats
45x5
135x3
185x1
225x1
275x1
315x1 Belt

Deadlifts- Conv(hook grip)
135x3
225x1
275x1
315x1
365x1
added Belt, groove briefs, Hardcore suit/straps down
395x1
395x1
395x1
switched to a sumo stance, straps up
395x1
395x1
395x1

Dimmel DL’s
135x10
175x10
200x10
1-Legged Kneeling Leg Curls
50x12
70x2x12
each leg

Hammer Calf Presses
270x3x20(2 legged)
90x2x20(1 legged)

Hanging Knee-Up’s
BWx2x15
Side Cable Crunches
80x15
100x15

(That was it, deadlifts felt really strong and fast. I added my old groove briefs to keep my hips tighter feeling.)

Saturday 11/3/12 Aux(WK 5)

Straight-Arm Pulldowns
20x12
30x2x12
Face Pulls
20x12
30x2x12

Wide-Grip Shrugdowns(static hold)
60x12
70x12
80x12
Neck Harness
20x3x20(back only)

Ab Slide(this is like a ab wheel)
BWx3x15

Standing BB Calf Raises
135x20
145x20
155x20

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it. Everything felt good. All cable exercises were plate loaded.)