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  1. #1
    Registered User golli1982's Avatar
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    Golli1982’s training log

    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  2. #2
    Registered User golli1982's Avatar
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    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
    100x20/30x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  3. #3
    Registered User golli1982's Avatar
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    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
    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  4. #4
    Registered User golli1982's Avatar
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    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
    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  5. #5
    Registered User golli1982's Avatar
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    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
    40x15/25x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  6. #6
    Registered User golli1982's Avatar
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    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
    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  7. #7
    Registered User golli1982's Avatar
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    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 throat
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  8. #8
    Registered User golli1982's Avatar
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    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 done
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  9. #9
    Registered User golli1982's Avatar
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    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
    35x3x15/80x3x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  10. #10
    Registered User golli1982's Avatar
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    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
    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  11. #11
    Registered User golli1982's Avatar
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    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
    70x20/25x15
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  12. #12
    Registered User golli1982's Avatar
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    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
    180x2x15/130x2x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  13. #13
    Registered User golli1982's Avatar
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    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)
    135x3x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  14. #14
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    Originally Posted by golli1982 View Post
    So I’ll train and plan to compete sometime next year.
    I'm thinking about something in the Spring myself. There's a USAPL meet in April near me that I may enter.
    1500 Total 560/370/570

    "No one who was great shall be forgotten." Soren Kierkegaard
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  15. #15
    Registered User golli1982's Avatar
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    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
    25x3x12
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  16. #16
    Registered User golli1982's Avatar
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    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
    Abs
    Last edited by golli1982; 11-20-2019 at 07:00 PM.
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  17. #17
    Registered User golli1982's Avatar
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    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

    Forearms
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  18. #18
    Registered User golli1982's Avatar
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    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 week
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  19. #19
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 62
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    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 ready
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  20. #20
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 62
    Rep Power: 244
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    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
    35x10
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  21. #21
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 62
    Rep Power: 244
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    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
    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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