Well I decided not to do the SPF meet this month. I ended up straining my shoulders slightly and I didn’t want to risk further injury to them, so I opted out of competing. So I’ll train and plan to compete sometime next year.
Training split is as follows
Mon- Bench
Tue- Squats
Thu- Bench
Fri- Deadlifts
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Thread: Golli1982’s training log
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10-13-2019, 03:33 PM #1
Golli1982’s training log
Best lifts
600/450/510 Geared
425/305/480 raw
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10-14-2019, 06:03 PM #2
Monday 10/14/19 Bench(WK 2)
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x5, 4 sets
Added shoulder save to bar
235x6, 2 sets
Low-Incline DB Flyes
45x10
55x10
65x10
75x6
Pec-Dec Flyes
60x20
75x20
Reverse Pec-Dec Rear Delt Flyes
70x15
85x15
100x15
115x15
DB V Raises
10x15
12x15
15x15
Fat-Bar Triceps Pushdowns/Hammer Curls
80x20/20x15
90x20/25x15
100x20/30x15Best lifts
600/450/510 Geared
425/305/480 raw
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10-16-2019, 05:19 AM #3
Tuesday 10/15/19 Squats/Deadlifts(WK 2)
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
320x3, 4 sets
Deadlifts- hook grip
225x2
275x2
315x2
345x3, 2 sets
370x3, 2 sets
Stiff-Legged Deadlifts
225x6
245x6
1-Legged Nautilus Leg Press
140x20
200x20
260x15
1-Legged Lying Leg Curls
30x15
40x15
50x15
Calves
AbsBest lifts
600/450/510 Geared
425/305/480 raw
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10-21-2019, 06:21 PM #4
Monday 10/21/19 Squats/Deadlifts(WK 3)
Warm-up
Leg Extensions
Lying Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
345x2, 3 sets(belt)
Deadlifts- hook grip
225x2
275x2
315x2
365x1
390x2, 3 sets
Glute-Ham Raises
BWx2x8
Belt Squat Machine
110x10
160x10
Reverse Hypers
110x12
180x12
Calves
AbsBest lifts
600/450/510 Geared
425/305/480 raw
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10-24-2019, 07:28 AM #5
Wednesday 10/23/19 Bench(WK 3)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
235x3, 3 sets
Added Slingshot
250x5, 2 sets
Swiss-Bar Bench Press(vs Dbl Mini’s)
115x8
135x6, 2 sets
Machine Rows
Wide-Grip
125x15
150x15
Close-Grip
110x15
135x15
Face Pulls(on lat-pulldown)
70x15
85x15
110x15
V DB Raises
12x15
15x15
Lying DB Skullcrushers/Hammer Curls
35x15/20x15
40x15/25x15Best lifts
600/450/510 Geared
425/305/480 raw
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10-25-2019, 07:43 PM #6
Friday 10/25/19 Accessory(WK 3)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Close-Stance Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
405x1 knee wraps
365x1 belt
315x1
275x1
225x1
185x1
135x1
T-Bar Rows
55x12
75x12
100x12
135x8
Assisted Chin-Ups
2 sets of 8(wide-grip)
2 sets of 8(reverse grip)
DB Shrugs
50x12
60x12
70x12
80x12
1-Legged Lying Leg Curls
40x15
50x15
65x15
Calves
AbsBest lifts
600/450/510 Geared
425/305/480 raw
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10-28-2019, 02:34 PM #7
Monday 10/28/19 Bench(WK 4)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
250x3, 3 sets(paused)
Added Slingshot
265x5, 2 sets
2 Board Press(POR Grip)
265x3
280x2
One-Arm Machine Rows
70x15
80x15
90x15
Reverse Pec-Dec Rear Delt Flyes
50x15
60x15
70x15
Rope Pushdowns/Hammer Curls
50x20/15x15
60x20/20x15
70x20/25x15
All benching today felt nice and easy, which was surprising. Because I have been up since about 3:00am with a extremely bad headache, nose stopped up, & sore throatBest lifts
600/450/510 Geared
425/305/480 raw
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10-30-2019, 06:12 PM #8
Wednesday 10/30/19 Squats/Deadlifts(WK 4)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x2, 3 sets(belt)
Deadlifts- hook grip
225x1
275x1
315x1
365x1
405x1
420x2, 3 sets(belt)
Reverse Hypers
110x15
220x15
330x15
1-Legged Nautilus Leg Press
240x15(each leg)
That was it. I was pretty tired after my squat and deadlift work. Got the main stuff doneBest lifts
600/450/510 Geared
425/305/480 raw
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11-03-2019, 06:22 AM #9
Friday 11/1/19 Accessory(WK 4)
Swiss-Bar Speed Bench Press(vs Dbl Minis)
45x5, 2 sets
45x3 added mini bands
115x3, 9 sets(3 different grips)
High-Rep Low- Incline DB Press
40x20
50x20
60x15
One-Arm Barbell Rows
35x12
45x12
55x12
Meadows Rows(on T-Bar)
20x3x12
Face Pulls(on lat pulldown)/V DB Raises
50x15/10x15
65x15/12x15
80x15/15x15
One-Arm Overhead DB Extensions/One-Arm Nautilus Curls
35x3x15/80x3x15Best lifts
600/450/510 Geared
425/305/480 raw
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11-05-2019, 06:19 AM #10
Monday 11/4/19 Squats/Deadlifts(WK 5)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
315x1
365x1
390x1, 2 sets(belt, knee wraps)
Deadlifts- hook grip
225x1
315x1
405x1
440x1, 2 sets(belt)
Glute-Ham Raises
BWx8
BWx5
BWx8
1-Legged Nautilus Leg Press
220x20
260x20
300x15
Adductor/Abductor
95x2x20(in & out)
Calves
AbsBest lifts
600/450/510 Geared
425/305/480 raw
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11-07-2019, 04:47 AM #11
Wednesday 11/6/19 Bench(WK 5)
Warm-up
Rotator Cuffs
V Raises
Pec-Dec Flyes
Pulldowns
Pushdowns
Hammer Curls
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1, 2 sets(paused)
Added Slingshot
280x3, 3 sets
Dead Bench
225x5
245x3
265x1
Machine Rows
Wide-grip
120x12
150x12
Narrow-grip
90x12
135x12
Face Pulls
50x15
60x15
70x15
Rope Pushdowns/Hammer Curls
60x20/20x15
70x20/25x15Best lifts
600/450/510 Geared
425/305/480 raw
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11-09-2019, 07:35 AM #12
Friday 11/8/19 SQ/DL Accessory(WK 5)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Speed SSB Box Squats(vs Dbl Mini’s)
45x5
45x3 added bands
135x2
185x2, 6 sets
Speed Deficit Deadlifts(band looped over bar)
135x1
185x1
245x1, 10 sets(short rest periods)
Belt Squat Machine
110x10
180x10
250x10
1-Legged Lying Leg Curls
40x15
50x15
65x8
Reverse Hypers/Wide-Grip Pulldowns
180x2x15/130x2x12Best lifts
600/450/510 Geared
425/305/480 raw
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11-10-2019, 03:25 PM #13
Sunday 11/10/19 Bench(WK 6)
Warm-up
Rotator Cuffs
V Raises
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
280x1
Close-Grip Bench Press(thumb from smooth)
225x5, 2 sets
Seated Cable Rows
80x12
100x12
120x10
Rear DB Raises
15x3x12
Hammer Curls/Rope Pushdowns
20x12/50x15
25x12/60x15
30x12/70x15
Trap-Bar Shrugs(static hold at top)
135x3x12Best lifts
600/450/510 Geared
425/305/480 raw
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11-10-2019, 03:39 PM #14
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11-19-2019, 05:52 AM #15
Monday 11/18/19 Bench
Fat-Bar Bench Press(this bar probably weighs 65-70lbs, just count as 45lbs though)
45x12, 2 sets
95x8
135x5
185x5
225x3 added 3 board
245x3
265x2
185x6 to chest
Dead Bench Press(w/fat-bar, pins at chest)
185x3
205x3
Low-Incline DB Flyes
27x2x15
Cable Chest Flyes
30x20
40x20
50x20
Reverse Rear Delt Flyes on Pec-Dec
45x15
60x15
85x15
V DB Raises
5x15
10x15
12x15
ISO-Hammer Shoulder Press
40x15
50x15
Rope Pushdowns
50x20
60x20
70x20
One-Arm Seated Overhead DB Extensions
25x3x12Best lifts
600/450/510 Geared
425/305/480 raw
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11-20-2019, 05:36 PM #16
Wednesday 11/20/19 Squats/Deadlifts
Warm-up
Leg Extensions
Lying Leg Curls
SSB Squats
45x5, 2 sets
135x5
185x5
225x3
245x3 belt
265x3
Sumo Block Pulls(bar at low-shin level) hook grip
225x1
275x1
315x5
335x5
365x5
405x5 belt
Glute-Ham Raises
BWx3x6
1-Legged Nautilus Leg Press
240x15
280x15
320x15
Adductor/Abductor Machine
110x2x20(in & out)
Calves
AbsLast edited by golli1982; 11-20-2019 at 06:00 PM.
Best lifts
600/450/510 Geared
425/305/480 raw
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11-23-2019, 02:36 PM #17
Friday 11/22/19 Accessory
Bent-Over DB Rows(DB in each hand)
2 warm up sets
55x12
60x23
65x12
70x12
Neutral-Grip Pulldowns
100x12
115x12
135x12
160x8
Meadows Rows(on T-Bar)
25x10
35x10
50x10
60x10
Barbell Shrugs(on Smith)
225x10
275x10
315x10
4-Way Neck Machine
40x2x15(back)
20x2x15(front)
30x2x15(sides)
Ez-Bar Curls(w/Fat grips)
60x2x12(wide-grip)
40x2x12(close-grip)
Supine/Hammer DB Curls
12x8
15x8
17x8
Eight reps with both grips per set
ForearmsBest lifts
600/450/510 Geared
425/305/480 raw
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11-27-2019, 05:10 AM #18
Monday 11/25/19 Bench
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Fat-Bar 3 Board Bench Press(counted as a 45lbs bar)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 added 3 board
265x1
285x1(this was really about 305-310lbs)
185x10 to chest
Dead Bench Press(w/Fat bar)
225x2, 3 sets
Incline DB Flyes
27x12
30x12
35x12
Pec-Dec Flyes
75x20
90x15
Reverse Pec-Dec Rear Delt Flyes
50x15
65x15
80x15
DB V Raises
10x15
12x15
15x15
Alternate Hammer ISO-Shoulder Press
50x10
60x10
Ez-Bar Skullcrushers
55x12
75x8, 2 sets
One-Arm Rope Triceps Pushdowns
30x15
40x15
50x15
Good session!! All my weights and reps were up from last week. Probably switch to 2 boards or either floor presses next weekBest lifts
600/450/510 Geared
425/305/480 raw
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11-28-2019, 07:53 AM #19
Wednesday 11/27/19 Squats/Deadlifts
Warm-up
Leg Extensions
Lying Leg Curls
Reverse Hypers
SSB Squats
45x5, 2 sets
135x3
185x3
225x3
275x1 added Belt
295x1
225x5
Block Pulls- hook grip(Sumo stance, low shin level)
225x1
315x1
365x1
405x1 belt
455x1
Romanian Deadlifts
225x3x10
1-Legged Leg Extensions
50x20
65x20
80x20
45 Degree Hyperextions
BWx3x10
Calves
Abs
That was it. I feel I could’ve went a little heavier on the squats and deadlifts but those weights felt good enough for today. I’m doing something a little different this training cycle by doing exercises that are hard for me. The SSB is tough as hell for me, benching with a fat bar, and sumo deadlifts. Also doing exercises that are hitting my weak points also. Boards to hit my lockout on bench, & also block Pulls, and last time I used the ssb for a squat cycle I was hitting alot of PR’s in my squats. Looking to do a meet next year and I want to be more than readyBest lifts
600/450/510 Geared
425/305/480 raw
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12-02-2019, 05:14 PM #20
Monday 12/2/19 Bench
Fat-Bar 2 Board Bench Press(counted as 45lbs bar)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
235x3 added 2 Board
245x3
255x3
Fat-Bar Floor Press(again as a 45lbs bar)
135x6, 2 sets
205x3, 2 sets
Legs flat out on floor
Incline DB Flyes
35x12
40x12
45x12
Pec-Dec Flyes
60x15
75x15
Face Pulls(on dual cables)
50x15
60x15
70x15
DB Upright Rows
22x12
25x12
27x12
Nautilus Shoulder Press Machine
95x10
110x10
Lying DB Skullcrushers
30x15
35x15
40x8
One-Arm Reverse Grip Fat-Bar Pushdowns
25x10, 2 sets
35x10Best lifts
600/450/510 Geared
425/305/480 raw
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12-07-2019, 12:01 PM #21
Friday 12/6/19 Accessory
Warm-up
Stiff-Arm Pulldowns
Face Pulls
Chest-Supported Dumbbell Rows(on incline bench)
45x10
50x10
55x10
60x10
Assisted Chin-Ups
2 sets of 8(wide-grip)
2 sets of 8(neutral-grip)
One-Arm Barbell Rows
45x12
60x12
80x8, 2 sets
Barbell Shrugs(on Smith)
315x10
335x10
365x10
4-Way Neck Machine
15x2x20(all 4 sides)
Incline DB Curls
12x15
15x15
17x15
One-Arm Nautilus Machine Curls
35x20
50x20
65x20
Forearms
AbsBest lifts
600/450/510 Geared
425/305/480 raw
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