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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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    Posts: 51
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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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