Nator's Last Road to Nationals

Training Logs
1

This log is to outline my training over the next 6-7 months in preparation for my final trip to the USAPL Collegiate National championships.My goal there is to total 1825 or better. I have a raw meet coming up in about a month. Right now that is what I am training for.

Current max lifts and total.

Raw Squat 550 (565 jan/2010), bench 320 (gym lift) , Deadlift 630 (635 Jan 1010) , total 1405 (1505/jan 2010)

Geared (usapl single ply) squat 689 (700, nov 2009) , bench 358 ( 360 ,nov 2009) , deadlift 655, total 1703

Sunday 9/12/09

Squat
8/135
5/225
5/315
1/405
1/465
1/505
1/515

Seated calfs
2/20/3 plates

Close grip bench
6/3/245

Standing abs
2/10/100

Tuesday 9/14

Pull ups
1/5
1/4

Deadlift
5/135
5/225
3/315
3/405
1/500
1/550
1/575
1/585

lat Pull downs
1/10/175
2/10/205

Push press
5/135
3/155
3/3/185

Hammer curls
10/50’s
6/60’s
6/70’s

Thursday 9/16

Pulls ups
1/5
1/4

Bench
10/135
5/185
5/225
1/275
1/295
2/1/305

Seated DB ohp
10/60’s
10/80’s
4/100’s

front squats ( still learning proper form)
5/135
3/185
4/3/225

Cheat curls
1/8/135

2

Glad you are doing this again. Look forward to following your successful journey.

3

Thanks man , I think it is completely possible as long as I can keep my back healthy .

4

Sunday 9/20

squat
8/135
5/225
3/315
1/405
4/1/455

Lunges
2/50yards/ 2 30lb chains

Seated Calfs
1/20/2plates
2/20/3plates

Close grip bench
5/135
5/185
5/225
3/3/245 (paused)

5

Tuesday 9/22

2nd day of light (deload) week

Pull ups
1/5
1/4
1/4

Deadlift
5/135
5/225
5/315
2/405
1/495
3/1/515

Good mornings
5/135
2/5/225
5/245

Push press
5/135
5/155
2/3/185
3/225 PR

Shoulders are a weak point working on bringing them up ( goal is to push press body weight by the end of the year.)

6

9/23
extra workout

Kettlebell swings
4/10/45

kettlebell cleans
2/10/45

HIp ext
1/10
2/10/45

7

Thursday 9/24

last workout of deload week
Bench
10/135
5/225
2/245
4/1/255

seated db ohp
10/60’s
2/7/90’s

Db ( kroc) rows
10/60
10/100
20/100

front squat
5/135
3/185
3/225
3/3/245

rehab work for back

8

extra workout

kb swings
3/10/45

kb cleans
2/10/45

9

sunday 9/27

squat
10/135
5/225
5/315
1/405
1/455
1/495
1/530
1/545

seated calves
2/20/3plates

bench (close grip)
10/135
5/225
3/3/245paused

standing abs
2/10/100

10

tuesday 9/29

pull ups
1/5
1/4

deadlift
5/135
5/225
5/300
3/405
1/495
1/545
1/585
1/610

lat pulldowns
10/125
2/10/205

Hammer curls
10/60’s
12/70’s (pr by like 4 reps i think)

11

bench
10/135
5/185
5/225
2/265
1/295
1/305 paused

db ohp
10/60’s
2/7/90’s

tricep pushdowns
15/155
2/10/235

12

Extra workout 10/5

Stationary bike 20min

13

Tuesday 10/6

I missed the registration deadline for the raw meet I was going to do on Oct 17. So I am going to be preparing for a USAPL meet here in about 6-7 weeks. Back to being a gear whore !!! For this cycle I am going to give pulling sumo suited a try seeing as I get about 10lb from a suit conventional and my team mates are getting upwards of 50lbs from their suit sumo, I figure it is worth a try.

Deadlift (sumo)
5/135
5/225
5/315
3/405
2/455
5/2/505 suit on straps down

db rows
10/60’s
10/110
8/130
6/130

face pulls
2/15/85

lat pulls
2/8/205

core work

14

bench
10/135
8/185
5/225
3/255
2/275
shirt on
5/3/295 all about 1 inch from touching

Db OHP
10/60
2/5/90’s

external rotations
2/8/20

squat
5/135
5/225
3/2/315
3/3/385

tricep push downs
3/8/100

core work

15

friday 10/9
extra workout

jm press
10/95
3/8/135
2/8/155

curls
8/95
2/10.135

DB curls
2/8/50’s

tricep pushdowns
2/8/200

hyper ext 3/10

treadmill 10 min

Sunday 10/11/09

pull ups

1/5
1/4

squat

10/135
5/225
5/315
3/405
1/455
suit on straps down
2/500
2/525
4/2/560

db lunges
2/8/75

close grip bench (super set db flys)
3/225
3/235
3/3/245
flys
5/10/50’s

standing abs
2/10/100

core work

16

extra workout
monday 10/12

hyper ext

3/10

10 min on the elipticle thing

17

10/6/09

deadlift
10/135
5/225
3/315
2/405
suit on straps down
2/500
4/2/530

db rows
3/10/110

face pulls
3/10/150

lat pulls
10/145
10/195
10/215

core work

18

thursday 10/16
4 weeks out from the usapl battle on the bayou !!

bench
10/135
8/185
5/225
2/275
shirt on
2/2/315
2/330 ( bar was loaded + 15lb on one side but did it anway before I noticed)
2/2/315

Dips
2/12

external rotations
2/10/20

squat ( no belt)
5/225
5/315
3/385
2/5/385

core work

19

10/17
extra workout

jm press

10/95
2/8/135
8/145

curls
2/10/110

tricep pushdowsn
3/8/195

treadmill 15 min

Sunday 10/18

squat

8/135
5/225
5/325
2/415
suit on
2/505
2/585
add knee wrap
4/2/630

db lunges

2/10/ 75’s

close grip bench
10/135
5/225
3/5/245

super set with DB tri ext
3/5/50’s

20

tuesday 10/20

deadlift sumo

8/135
5/225
5/315
3/405
suit on straps down
1/500
straps up
1/515
3/1/570 all of these went up fast and easy i feel a PR in the works

Power shrugs
5/315
5/405
3/5/500

cable rows
10/200
8/250
8/300

lat pulls
2/8/175

bridge
1/30sec +45lbs

core work