just a quick intro: my name’s greg. i’m 18. i’ve been powerlifting for about 3 years, including competing at the first Raw Unity Meet. last winter i messed my back up and am just now starting to get back to full strength. at the moment i’m trying to get strong and put on some muscle, but primarily trying to cut some fat. i’m around 215-220 but i would love to total elite at 198 by the end of the year. i’m a couple weeks into my current training cycle, so i’ll just post what i’ve done so far to catch up.
feb 22
AM
dynamic warmup
plyos
reverse band squat
225x5
315x3
365x1
405x1
455x1
495x1 (easy)
545xstapled
405x10
speed pulls (half conventional, half sumo)
225 10x1 (not worried about the weight, just the speed)
roman chair situps
5x10
jumped rope for a while.
PM
RDLs
135x10
185x8
205x8
225x8
245x8
leg press
180x8
270x8
360x8
410x8
roman chair situps
40x8
50x8
60x8
SS
hypers
40x8
50x8
60x8
some basketball
some jumping rope
feb 23
AM
dynamic warmup
plyo pushups
bench against mini bands
135x3
185x3
225x1
275x1
295x1 (bar speed was still good, but this was about 95% i’d say and i didn’t have a spotter)
incline
135x5
185x5
225x5 (a lot harder than it should have been. oh well, the only way to go is up)
jumping rope
stretching
a mile on the cardio machine i actually like.
PM
CSR
45x8
70x8
90x8
100x8
110x8
120x8
135 3x8 (different grips)
hang clean
135x5
155x5
165x5
185x5
SS
dips
bw 3x12
alternating bicep curls
30s 3x12
SS
alternating lying tricep extensions
30s 3x12
i hate doing arms, but i have to do isolation work with DBs to correct imbalances from time to time.
basketball game tonight
feb 24
basketball
LOTS of stretching
pool (swam some laps)
feb 25
dynamic warmup
paused squats 10x1 135
SS
power cleans 10x1 135
1 set side lunges each side
2 sets front lunges
SS
2 sets each side for one legged back raises
leg raises
feb 26
AM
1 mile exercise (including lunges, leg kicks, bear crawls, wheelbarrows, and all kinds of fun stuff)
PM
plyo pushups
5x2 (made my elbow a little bit sore, but nothing bad)
seated DB shoulder press
40x5
45x5
50x5
55x5
60x5
70x5
75x5 (left side needed a tap on the last one)
DB press
60x10
70x10
80x10
1 arm DB incline
35x45seconds/side
pullups
bwx5
+10x5
+20x5
+25x5
green band assistedx10
about a mile jog
ping pong tournament
ping pong may not count as exercise to some, but it is a cardio form for me. i was soaked in sweat afterwards
feb 27
the end of the basketball tournament was today. we beat a team twice that had beaten us both times we played them in the season and the first time we met them in the playoffs. it was sweet! we are the rec ball champions! that’s my 2 hours of interval training for the day
mar 1
AM
running
stretching
rowing
some more running
PM
one had DB snatches
3 sets of 3 per hand
reverse band DLs (strong band)
225x5 conventional
225x5 sumo
315 2x3
365 2x1
405 2x1
455 2x1
495 2x1
545 2x1
585 2x1
did one set sumo and conventional each set. every conventional set was faster, but gripping was harder.
squat
135x5
225x5
275x5
315x5
365x5
405x5 (harder than it should have been)
RDLs
135x6
185x6
225x6
245x6
255x6
SS
leg press
180x6
320x6
360x6
410x5
450x5
cable ab pulldowns
42.5 kilosx10
52.5x10
62.5x10
72.5x10
back raises
bwx10
+20x10
+25x10
+35x10
+40x10
+45x10
farmers walk
55s around the gym twice without putting them down
mar. 2
AM
stretching (mostly dynamic)
a mile on my favorite cardio machine
squat/military press tabata (just did it with a broomstick to get my heart rate up without interferring with benching later)
PM
bench
135x5
185x5
225x5
275x5
295x5
315x4 (wanted 5, but knew i wouldn’t have gotten the 5th if i went for it)
close grip
225x3
245x3
275x3
295x3 (very satisfied with this)
CSR
45x6
70x6
90x6
115x6
135x6
145 3x6 (different grips)
dips
bwx5
+35x5
+40x5
+45x5
+50x5
chins
bwx5
+10x5
+20x5
+25x5
+35x4 (tried the 5th rep twice. got halfway up, but i was just done)
alternating DB curls
30sx10
35sx10
40sx10
45sx10
SS
tate presses
same weights, same reps, same sets
pushup ladder burnout
an hour of basketball
mar 4
AM
2 mile run
PM
basketball
dynamic warmup
jumps and KB snatches
squat with light bands
185
3x2 to a 12 inch box
3x2 paused
3x2 free squats
SS
power cleans
185 3x1
195 3x1
205 3x1
rear foot elevated bulgarian split squats
bwx5 per leg
+30x5 per leg
+40x5 per leg
+50x5 per leg
single leg DB deadlift
50x5 per leg
60x5 per leg
70x5 per leg
80x5 per leg
(balance was the main issue. i think this will be good for ankle and hip stability)
vertical situps
4x10
SS
jumping rope
4x50 jumps
yoke carry (just a loaded barbell)
315 3 trips down and back as one set
mar 5
dynamic warmup
plyometric pushups
5x3
push press
barx10
95x5
115x5
135x5
155x5
165x5
185x5
pullups
bwx6
+1chainx6
+2chainsx6
+3chainsx6
pulldowns (alternating in front and behind head)
80x20
DB press
70sx6
80sx6
90sx6
100sx6
one arm DB incline press
40x30 seconds per arm
hang cleans
135x3
165x3
185x3
195x3
SS
dips
bwx15
bw 2x12
seesaw press
35sx10 per arm
(hold overhead 30 seconds after the set)
mar 7
jog a mile and a half
after every quarter mile 15 pushups
only exceptions where last quarter mile was a sprint
last set of pushups was a set of 25 to round out 100 total pushups
any input, advice, etc. is greatly appreciated. i have tons to learn still, which is why i’m posting a log, in the hopes that people can help me out.