llupmonster's Training Log

[llupmonster]

Figured I would start a log to keep track of my lifting and get feedback from other lifters. I am 25 and this is my third year competing and training. My last meet was in April where I totaled 1576 raw (with knee wraps) at 218, with a 595 squat/369 bench/611 deadlift. I am currently training for the IPL meet that is in November, where I hope to break into the 1600's in the 220 weight class.

Monday 8/12/13

Bench
135 2*3
225*3
315*1
335*1
350*3 PR
350*1
350*2
350*3
350*1
350*2

Dropdown set
255*11 (3 second pause with every rep)

Rope pressdowns
3*15

Reverse grip pressdowns
3*12

Pec dec
1*30

Elevated push ups
2*25

[llupmonster]

Saturday 8/17/13

Squat
135 2*5
225*3
315*2
405*2
add wraps
495*1
545*3
545*2
545*1

Beltless deads
135*2
225*2
315*2
405*1
455 3*5

Superset pendley rows and wipe grip pulldowns

rows
225 5*5

pulldowns
3*12

Was sick all week and wasn't feelin too good goin into this workout, but managed to hit 545*3 which I think is a PR so Im happy with that. Going to rest up and up the weight to 550-555 for a triple in a couple weeks.

Monday 8/19/2013
bench
135*5
225*3
315*1
345 5*3

1 board cg bench
275*5
295*5
315 2*5

cable flies
3*15

wide grip pressdowns
3*15

machine incline
3*12

Mentally wasn't in this lift tonight, wanted to hit 345*5 but hit a wall after the third rep. Couldnt get my placement and grip right either, gonna look past this lift and hit it harder next week.

Tuesday 8/20/2013

speed pulls
135*2
225*2
315*2
405*2
500 5*1

Chest supported rows
4*15

cg pulldowns
4*10

hammer curls

superset crunches and leg raises 3 times through

[llupmonster]

Thursday August 22

Seated ohp off the pin
135*3
185*2
225*2
235*2
255*2
275*1

Laterals suppersetted with front raises 3 times through

widegrip press downs
4*12

rotator work

Got in late and had to do a speedy lift. My ohp needs some work.

Saturday August 24

Deads
135*2
225*2
315*2
405*2
495*1
565*1
600*2 PR

SS bar low box squats
235 5*5

upright rows supersetted with face pulls 3 times through

circuit between sit ups, leg raises and lat pulldowns

Really happy today, been chasing a 600 double and finally got it today. All reps felt fast and easy. Need to work on my grip strength, the bar slipped at the top on the second rep with 600.

[llupmonster]

Monday August 26

Bench
135*3
225*3
315*1
330 2*5
315 2*6
300*8
285*10

Incline
185*10,8,6

Rope pushdowns
4*15

Cable flies
2*15

20 on treadmill

Was a solid day, but my incline bench is pretty pathetic.

[llupmonster]

Tuesday August 27

Squats off the pin (starting from parallel)

135*3
225*3
315*3
405*3
455 4*2

cable rows
8*5

Lat pull downs
4*15

Some bicep work

Thursday August 29

OHP off the pin (starting from chin level)
135 2*3
185*2
205*2
225-*2
235*2
255*2
275*1 had some help at the top with this one

cable laterals
4*12

front raises
4*10

rope pushdowns
4*15

Saturday August 31

Squats with 130-140 pounds of band tension
140*3
230*3
320*2
410*2
460*2 (add belt)
500*0
410 2*3

rack pulls from shin
135*3
225*3
315*3
405*3
500 2*3

circuit between upright rows, face pulls and lat pulldowns 3 times through

Was a great day. Our new monolift at the gym came in and it was my first time squatting out of one in a long time. All sets felt fast, controled and strong. The when I got to 500 ilbs. of bar weight, it felt good, but I couldnt break though the band tension at the top. Lookin forward to maxing out in the next couple weeks.

Monday September 2

Bench
135 2*3
225*3
315*1
365*2 PR
365*1

board press
300*5 on 1-3 boards/no rest

rope pushdowns
5*20

Gym closed early today so I had to speed up my workout, but happy to hit a PR on bench.

Tuesday September 10

Rack pulls from the knees
135*5
225*5
315*5
405*5
455*5
500 2*5

superset cable rows and lat pulldowns 3 times through

bb curls
5*8

Thursday September 5

Standing ohp
worked up to 125 2*10, wanted to keep it light today

1 arm db laterals
35 5*12

cable front raises
3*12

wide grip pressdowns
3*15

rotator work

Saturday September 7

Deficit pulls (3-4 in. deficit)
135*3
225*3
215*3
405*2
495*1
add belt
550 2*3
550*1

Chambered bar Looooooow box squats with 150-160 ilbs. of band tension (no belt)
135*2
225*2
315 5*2

Superset upright rows, facepulls and lat pulldowns 3 times through

Monday September 9

Floor press
135 1*3
225*3
315*2
335*2
355*2
370*1

Bench, pausing 1-2 in. off the chest
135*3
225*3
315 3*3
335*3

Hammer strength incline
1*12
1*10
1*8

Cable flies
2*20

Rope pushdowns
6*15

[llupmonster]

Been busy at work and havent had time to post, but here is my last week of lifting. My meet is in 3 weeks, so this will be my last week of heavy lifting. Feeling Strong.

Saturday

Deficit Deads
135*3
225*3
315*3
405*2
495*1 add belt
550 3*3 PR I think, felt easy

Monday

Bench
135 2*3
225*3
315*1
345*1
375*1 5 pound PR
390*1 20 pound PR

DB press
75 3*12

hamer strength incline press
4*12

rope pushdowns
4*12

cable flies
1*30

Super pumped about hitting a big PR today. I was only supposed to go for 375, which was going to be my second attempt for the meet, but it went up so easy I had to go for more. 390 still didnt feel that heavy, grinded a little in the middle but the lockout was a breeze. Will probably move my second attempt up to 380 and go for 392 for my third attempt.

Tuesday

Beltless paused squats
135*2
225*2
315*2
365*2
405*2
425*2
455*2
465*2

Chest supported rows
3*10

wide grip pulldowns
4*12

superset back extensions and weighted crunches 3 times through

preacher curls
3*10

Left knee cracked/popped on the last rep with 465 and is still a little sore, makes me nervous, but other than that feeling strong and ready to compete.