My Quest for a 1500lbs Total!

Training Training Logs
21

Be back in the gym next week. Also gonna change my training up and peak out for a raw meet in October.

Gonna back to my training split I have used for my other meets
Mon- Bench(heavy)
Tue- Squats
Wed- Accessory
Thu- Bench(light)
Fri- Deadlifts

22

Be back in the gym m tomorrow

1 Like
23

Monday 8/21/17 Bench(WK1)

Bench Press
45x12
95x8
135x5
185x3
205x1
225x6 last rep paused
230x6 last rep paused
205x8 last rep paused

Slingshot Bench Press
240x6
250x6

Bent-Over Rows
4x12
Rear Delts
3x12
Hammer Curls/TricepPushdowns
3x12/3x20
DB Shrugs(static hold)
3x12
Abs
100 reps

24

Tuesday 8/22/17 Squats(WK 1)

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
295x2, 4 sets
Paused Close-Stance
225x5
235x5
No belt

1-Legged Leg Press
3x15
Lying DB Leg Curls
3x20, 20, 15
Adductor/Abductor
2x20(each)
Calves
Abs

25

Monday 9/18/17 SQ/DL(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x2
335x1 added belt
360x1, 3 sets(added knee wraps)

Deadlifts- hook grip
225x3
275x2
315x1
365x1
400x1, 4 sets(2 sets conv, 2 sets sumo) added belt

Leg Press( as if a 45lbs bar)
405x20
455x20
495x20
TKE’s
3 sets of 20
each leg

Seated Leg Curls
110x20
130x20
150x20
1-Legged Standing Leg Curls
50x20
65x20
80x20
each leg

1-Legged Glute Machine
40x2x20
each leg

Calf work
Ab work

26

Wednesday 9/20/17 Bench(WK 4)

Int & Ext Rotations
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3, 3 sets(all reps paused)
Close-Grip Declines
225x5
235x3
135 to failure

Low-Incline DB Press
60x3x10
One-Arm Pec-Dec Flyes
40x20
50x20
60x20
each arm

Machine Side Raises
45x20
55x20
65x20
75x20
Front Raises
20x2x12
Wide-Grip Cable Upright Rows
70x2x12

Lying Skullcrushers
65x2x12
Machine Dips
100x20
120x20
One-Arm Tricep Pushdowns
40x15
60x15

27

Friday 9/22/17 Accessory(WK 4)

Recumbent Bike: 20mins

Assisted Neutral-Grip Chin-Ups(green band)
4 sets of 10 reps
Bent-Over BB Yates Rows
135x12
155x12
185x12
225x10
One-Arm Seated Cable Rows
40x12
50x12
60x12
70x12

Trap-Bar Shrugs
225x3x10
Face Pulls
70x15
80x15
90x15
Neck Harness
30x2x20(front & back)

BB Curls
55x12
65x12
75x12
85x11
One-Arm Hammer Curls
25x12
30x12
35x12
each arm

Forearms/Grip work

28

Tuesday 9/26/17 SQ/DL(WK 5)

Recumbent Bike: 5mins
Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
335x1 added Belt
355x1
380x missed
Hips and knees are killing me

Deadlifts- hook grip
225x2
275x1
315x1
365x1
405x1 added Belt
425x1, 2 sets

That was it. My hips and knees have been bothering me this entire training cycle

Wednesday 9/27/17 Bench(WK 5)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x1, 2 sets(paused)

Close-Grip Decline Press
205x6
215x6
225x6
135x10

DB Side Raises/Rope Tricep Pushdowns
20x12/60x15
20x12/70x15
20x12/80x15

That was it. Feeling tired, so cutting down on accessories

29

Friday 9/29/17 Accessory(WK 5)

Wide-Grip Pulldowns
90x15
110x15
130x15
150x15
Bent-Over Yates BB Rows
135x10
155x10
175x10
195x6 left my straps at home, grip was failing

DB Scapular Shrugs(on Incline)
30x12
35x12
40x12
Rear DB Raises
15x12
20x12
25x12

BB Curls
65x10
75x10
85x1 had to stop elbow was hurting

Recumbent Bike: 10mins

30

Nice log dude, i am officially following

31

Thanks man, I appreciate it

1 Like
32

Been lifting this week. Just nothing really worth posting

33

Starting today I will be changing up my routine. This is what it’ll look like

Week A
Mon- SQ/DL
Wed- Bench
Fri- SQ/DL accessory

Week B
Mon- Bench
Wed- SQ/DL
Fri- Bench accessory

34

Monday 10/9/17 Squats(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
290x3, 4 sets

Close-Stance High-Bar Squats
225x5
235x5
245x5

Ultra Wide-Stance Squats
115x10
125x10

Lying DB Leg Curls
35x20
40x15
45x9

Standing Calf Raises
4 sets of 20 reps

Abs
Treadmill: 10mins(light walk)

All squats done without a belt

35

Wednesday 10/11/17 Bench(WK 1)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x5, 5 sets
All reps paused

Close-Grip Decline Press
205x6
225x6
245x4
Pec-Dec Flyes
60x15
70x15
80x15

DB Side Raises
15x15
20x15
25x15
Cable Upright Rows
60x15
70x15
80x15

Rope Pushdowns
60x20
70x20
80x20
One-Arm DB Kickbacks
15x12
20x12
25x12
each arm

Friday 10/13/17 Deadlifts(WK 1)

Hyper Extensions
Pulldowns

Deadlifts- hook grip
135x5
225x3
275x1
320x1, 6 sets(3 sets conv, 3 sets sumo)
No belt

Deficit Deadlifts(3.5in deficit)
275x5, 3 sets
No belt

Pendlay Rows
135x6
185x6
205x6
225x5
245x3
135x6
Assisted Chin-Ups(green band)
3 sets of 10
BB Shrugs
225x10
275x10
315x10

Face Pulls
70x15
80x15
90x15

Hammer Curls
25x12
30x12
35x12
40x12

36

Monday 10/16/17 Squats(WK 2)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
310x3, 4 sets

Close-Stance High-Bar Squats
235x5
245x5

Ultra Wide-Stance Squats
125x10
130x10

No belt was used on the squats. Didn’t get in any Calf or Ab work. Hips, legs, & knees have been aching today

37

Gonna use a new split. Gonna be upper/lower split

It’ll be rotated over Mon/Wed/Fri and go like this
Day 1- Squat
Day 2- Bench(heavy)
Day 3- Front Squat/Deadlift
Day 4- Bench(light), Overhead Press

This way I’m hitting the lifts more often during the weeks

Wednesday 10/18/17 Bench(WK 2)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x5, 5 sets
All reps paused

Close-Grip Bench Press
185x6, 2 sets

After this I worked Seated Rows, Pulldowns, & Rear Delts

38

Friday 10/20/17 Deadlifts(WK 2)

Hyper Extensions
Pulldowns

Deadlifts- hook grip
135x5
185x3
225x3
275x1
315x1
345x1, 6 sets(3 sets conv, 3 sets sumo) 30sec rest periods

Deficit Deadlifts(3.5on deficit)
295x5, 3 sets

Pendlay Rows
135x6
185x5
205x5
225x3 burnt

No belt used on the deadlifts. After this I did Pulldowns, BB Shrugs, Rear Delts, calves, & abs

39

Monday 10/23/17(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
330x2, 3 sets(added Belt)

High-Bar Close-Stance Squats
245x6
255x5
265x5

Ultra Wide-Stance Squats
135x10, 2 sets

After this I did leg curls, leg extensions, calves, & abs

40

Wednesday 10/25/17 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x3, 3 sets(paused)

Close-Grip Bench Press(thumb from smooth)
185x6
195x6
205x5

Low-Incline DB Press
50x10
60x10
70x8

After this I worked shoulders, triceps, & abs