Warm-Up
Leg Extensions: 35x25, 50x25
Leg Curls: 50x25, 60x25
Pull Downs: 80x12, 90x12
Deadlifts- Sumo
135x5
225x5
315x3
365x3
405x1
425x1(Belt)
440x1(Belt) hitch a little at the top on this one
Assistance Work
Suspended Good Mornings(off pins) 3x5
1-Legged Leg Curls 3x12(each leg)
1-Legged Leg Extensions 3x12(each leg)
Calf work
Ab work
(Had a pretty good workout, except for the slight hitch with the last deadlift set. I tell you with doing raw work you deffenitly find out were your weak points are. My lower back was extremly pumped after the Good Mornings, I had to hang on a chin-up bar for a minute or 2 to make the feeling go away.)
(Very good workout today, Decline press sets felt very strong. Next week I start my training for the meet in Dec., the only big thing that will change in my training is that I will be adding in my lifting gear gradually throughout the training cycle.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20
Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
225x5, 2 sets(close-stance, no gear)
I have got to get my static strength back up, just not used to the gear right at the moment
Assistance Work
Leg Press 4x12
Band Good Mornings(green band) 3x15
Band Seated Leg Curls(mini-band) 3x15
Calf work
Ab work
(Had a pretty good workout, I’ve just got to get used to the heavier weight and gear again.)
[quote]novaeer wrote:
Nice work on the bench PR. Do you follow any sort of periodization plan for your meet training cycle? [/quote]
No I don’t use any percentage stuff. I just wave my training like this
Bench
WK 1- (Raw work) 2 sets of 6 reps, 1(drop set) of 8 reps(this is my off season routine also) try to go up 5-10lbs each raw week)
WK 2- Shirted triples, try to go up 10lbs each triple day
WK 3- Shirted singles, usually work up to my opener or if I feel good try to hit a PR
I do kinda the same for Squats and Dead’s too, but it’s a little different for each lift.
(That was it, pretty sore today so I just done just a little bit of work. For those of you reading my log my, accessory days are just light work for Neck, Abs/Low Back, Forearms, Calves, & Rotator Cuffs. Basically just active recovery days, recovering but still getting in some work on the supporting muscles at the same time.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12
Rack Pulls(mid shin level)- Sumo
135x5
225x5
315x5
405x3
455x3(Briefs, Belt)
495x1(Briefs, Belt)
520x missed, this would have been a PR on Rack Pulls
315x5, 2 sets(conventional stance, Raw)
Assistance Work
Good Mornings 3x5
Smith-Machine Squats 4x5(2 sets wide, 2 sets close) hey gym was busy, and every peice of equipment was taken
1-Legged Leg Curls 3x12(each leg)
(That was it, my left knee has been hurting me and I felt pretty tired today.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12
Rack Pulls(mid shin level)- Sumo
135x5
225x5
315x5
405x3
455x3(Briefs, Belt)
495x1(Briefs, Belt)
520x missed, this would have been a PR on Rack Pulls
315x5, 2 sets(conventional stance, Raw)
Assistance Work
Good Mornings 3x5
Smith-Machine Squats 4x5(2 sets wide, 2 sets close) hey gym was busy, and every peice of equipment was taken
1-Legged Leg Curls 3x12(each leg)
(That was it, my left knee has been hurting me and I felt pretty tired today.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12
Rack Pulls(mid shin level)- Sumo
135x5
225x5
315x5
405x3
455x3(Briefs, Belt)
495x1(Briefs, Belt)
520x missed, this would have been a PR on Rack Pulls
315x5, 2 sets(conventional stance, Raw)
Assistance Work
Good Mornings 3x5
Smith-Machine Squats 4x5(2 sets wide, 2 sets close) hey gym was busy, and every peice of equipment was taken
1-Legged Leg Curls 3x12(each leg)
(That was it, my left knee has been hurting me and I felt pretty tired today.)
Assistacne Work
Machine Shoulder Press 3x15
V-Bar Pulldowns 3x12, 12, 8
Rear Delt Raises(on Incline bench) 3x12
Seated Side Raises 3x25
One-Arm DB Tricep Extensions 3x12(each arm)
One-Arm DB Preacher Curls 3x12(each arm)
(Good workout, my 2nd set of Declines felt alot stronger than the first set did. I will shirt up Tuesday for the first time in awhile and see how everything feels.)
Assistance Work
Incline DB Press 3x10, 10, 6
Tricep Pushdowns 5x12
One-Arm DB Rows 3x12(each side)
Williams Shrugs 3x12
Face Pulls 3x12
Thick-Bar Curls 3x10
(Good workout, all bench sets felt strong. I’m really enjoying bench again, bench has always been my most hated lift but progress has been evident in these last 7 weeks.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Culrs: 35x25, 50x25
Deadlifts- Sumo
135x5
225x5
315x3
365x1
405x1
425x1
455x1(Max DL suit/straps up, Briefs, Belt)
480x missed 4 F*cking times!!!
almost had it with a conventional stance, I was litteraly within a inch of locking out. This and more will come up in Dec!!
Assistance Work
Zercher Pin Squats(w/SSB) 3x5
BB Step-Ups 3x10
1-Legged Leg Curls 3x12(each leg)
Calf work
Ab work
(Had a alright workout other than getting pissed about missing the 480. I am gonna take conventional for another ride because I have always felt stronger with that stance than I have with sumo. Although I am still gonna train with the sumo stance to avoid overtraining my lower back, but I’m just gonna add in more conventional work.)
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
320x6
325x6 PR!!!
300x8 this is a 8 rep PR
Assistance Work
DB Shoulder Press 3x10, 8, 6
Reverse-Grip Pulldowns 3x12
Rear Delt Raises(on incline bench) 3x12
One-Arm Tricep Pushdowns/One-Arm Cable Curls 3x12(supersetted)
(Good workout!! I was surprised to get a PR today because I have had no energy, and I feel like I am coming down with a cold. Still at not feeling my best I still managed to hit a PR, so that shows I am making progress.)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20
Reverse-Band Squats(Green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1(belt)
455x1(Briefs, Belt)
495x1(Briefs, Belt) PR in just briefs
565x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) this is my planned opener, felt easy
615x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps)
Leg Press
285x12
485x12
685x12
885x10
(That was it, couldn’t get in much assistance work because my wife’s asthma was bothering her, so we had to leave. All squats felt very strong today, all of them were very fast coming up out of the hole.)
Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
310x1 raw PR!!!
330x1(DD shirt) something in my left elbow popped pretty loud, I thought it was my shirt to start with
355x missed, elbow was feeling weird and I missed at lockout
Assistance Work
Incline Machine Press 3x12(elbow was hurting on these)
T-Bar Rows 5x12
Machine Shrugs 4x12
Rear Delts Flyes(on cable machine) 3x12
Hammer Curls 3x12
(That was it, I didn’t relize I had hurt my elbow until I took my shirt off. Gonna ice it and see how it feels tomorrow.)