Hello everyone my name is George, I am 27yrs old and I compete in the 220’s. I haven’t really posted on this forum alot, so y’all probably do not know me. I have a log on another forum but it doesn’t get many visits.
My best lifts are
training/meet
600/585 SQ
385/375 BP
475/480 DL
Right now I am working on my raw strength, so my actual training cycle for the meet won’t start until the last week of this month. The meet is Dec 4th in Columbia, SC. My goal is to total 1500+ at the meet.
Here’s my training routine
Mon- Squats
Tue- Bench
Wed- Accessory
Thu- Deadlifts
Fri- Declines
Assistance Work
Incline DB Press 3x10, 8, 6
Assi. Chin-Ups (Wide-Grip) 2x10, (Close-Grip) 2x8
Bent-Over 2-Arm DB Rows 3x10
Face Pulls 3x12
Tricep Pushdowns 3x12
(Good workout today, bench is starting to feel alot better than it has been. Also I have found a meet that I am planning to compete in the APF South Carolina Championships on Dec 5th.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12
Deficit Deadlifts- Sumo
135x5
225x5
315x2
335x2
365x2
405x1 PR, this is the most I have tried on this exercise
405x1 Conventional
225x 2x5 Conventional
Assistance Work
Zercher Pin Pulls(w/SSB) 3x5
1-Legged Seated Leg Curls 3x12
1-Legged Leg Extensions 3x12
Calf Work
Ab Work
(Good workout, it’s been awhile since I have done deadlifts standing on the 100lbs plate, they felt good.)
Assistance Work
Push Press(behind the neck) 3x5
Pulldowns(behind the neck) 3x12
Rear/Side Delt Raises 2x12(supersetted)
One-Arm Overhead DB Extensions 3x12
One-Arm DB Preacher Curls 3x12
(Good workout. I worked out earlier today than I normally do and it took me a little while to get warmed up good. My Decline sets felt very strong today, I will go up again in weight next week depending on how I feel and everything.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Reverse-Band Deadlifts- Sumo
135x5
225x5
315x3
365x3 added bands here
405x3
425x3 added Belt here
455x3
475x3 PR for triples!!
315x5, 2 sets(conventional stance)
all sets done raw
Good Mornings
95x5
115x5
135x5
155x5
175x5
(That was it, felt really tired before I headed off to the gym, I didn’t do much assistance work. But when I got there I just started feeling stronger. 475 is a good PR for me, last time I maxed on this exercise raw it was like 425 or 440 for 1 hard rep. And last time I maxed on this with a suit I done 520 for 1 rep. So this shows I am getting stronger, I can’t wait to get back into my gear and see what I can do.)
Treadmill- 5mins
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20
Reverse-Band Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x2 added Bands here
365x2
405x2 added Belt here
425x1
315x5, 2 sets
all sets done raw
Assistance Work
Hack Squats 2x6
BB Step-Ups 3x6
Adducter/Abducter Machine 2x20(both in & out)
(That was it, not a very good workout today. Everything was feeling kinda off today for some reason. Also I tried doing some calf work today and they started cramping up very bad so I just stopped here.)
Bench Press
45x10
95x8
135x5
185x3
225x2
260x6
265x6
240x8
I’m getting close to a 6 rep PR!!!
Assistance Work
Incline DB Press 2x15, 8
Tricep Pushdowns 3x15
Bent-Over 2-Arm DB Rows 3x12
Face Pulls 3x12
Hammer Curls 3x12
(Had a good workout today, all bench sets felt strong. My elbows and wrists were achey feeling today, so I done some high rep Pushdowns to just pump them up and try to work out some of that soreness.)
What equipment do you use (i.e. Titan, Inzer, etc)? When I lifted equipped, I used Metal for all three lifts. Couldn’t pass up the great EFS customer service and short delivery times, haha.
What equipment do you use (i.e. Titan, Inzer, etc)? When I lifted equipped, I used Metal for all three lifts. Couldn’t pass up the great EFS customer service and short delivery times, haha.[/quote]
Thanks man
I use Inzer equipment. When I first started out I ordered a Inzer Blast shirt and a z-suit, and when I got into more extreme gear I just stuck with Inzer.
