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    Miscle_G’s 2020 training log

    Getting ready for a meet on 3/7/20


    Monday 1/7/20 Squats(WK 1)

    Squats
    45x5, 3 sets
    135x3
    225x3
    275x2
    315x1
    365x1
    425x2, 4 sets(briefs, belt)
    Added Reverse strong bands(blue)
    455x3
    545x3

    SSB Squats
    185x5
    205x5
    215x5

    Glute-Ham Raises
    BWx3x8
    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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  2. #2
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    Wednesday 1/8/20 Bench(WK 1)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1
    275x1
    300x2, 4 sets(added Slingshot)
    Added reverse green bands(average)
    340x3
    365x2

    POR-Grip Bench Press vs doubled Light bands(purple)
    115x3
    115x2
    This felt heavy AF!!

    Pec-Dec Flyes
    65x20
    80x20

    Reverse Pec-Dec Rear Delt Flyes
    45x15
    60x15
    85x15

    Triceps Pushdowns/Hammer Curls
    80x20/20x15
    110x20/30x15

    That was it, felt fried after this!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  3. #3
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    Friday 1/10/20 Deadlifts(WK 1)

    Reverse Hypers 2 sets of 15

    Deadlifts- hook grip(gym finally got a deadlift bar!!)
    135x5
    225x3
    275x1
    315x1
    360x1, 6 sets(3 sets conv, 3 sets sumo) belt
    Added reverse average(green) bands
    465x1, 2 sets(should’ve set the bands up higher as they gave very little assistance off the floor)

    Stiff-Legged Deadlifts
    245x6, 2 sets

    Bent-Over Barbell Rows
    135x10
    185x10
    205x10
    135x10
    Pulldowns
    Wide-Grip
    100x12
    115x12
    Reverse-Grip
    130x12
    145x12
    For some reason I can’t do very heavy wide grips anymore as it feels like something in my shoulder and upper back is gonna rip off
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  4. #4
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    Monday 1/13/20 Bench(WK 2)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    275x1
    320x3, 4 sets(Slingshot)
    Added reverse average(green) bands
    365x3

    POR Bench Press(vs light(purple) bands)
    95x5
    110x5
    125x3

    Low-Incline DB Flyes
    25x12
    35x12
    45x8

    Face Pulls
    50x15
    60x15
    70x15
    Reverse Pec-Dec Rear Delt Flyes
    40x15
    55x15
    70x15

    Rolling DB Extensions
    30x12
    35x12
    40x8
    One-Arm Reverse-Grip Fat-Bar Pushdowns
    30x15
    40x15
    50x15

    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 1/15/20 Squats/Deadlifts(WK 2)

    Squats
    45x5, 3 sets
    135x3
    225x3
    275x2
    315x1
    365x1
    405x1 briefs, belt
    455x2, 4 sets
    Added reverse strong(blue) bands
    550x3
    605x2

    Deadlifts- hook grip(left briefs on)
    225x1
    315x1
    385x1, 6 sets(sumo)
    Going back to my old briefs on deadlifts. Do not like using Predators on these
    225x6, 2 sets(stiff-legged)

    SSB Close-Stance Pause Squats
    137x6
    157x6
    177x6

    1-Legged Lying Leg Curls
    40x15
    55x15
    70x8

    Calves
    Abs
    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 1/17/20 Accessory(WK 2)

    Reverse Hypers
    V-Bar Pulldowns

    Bent-Over Barbell Rows
    135x8
    185x8
    205x8
    215x8
    225x6
    Neutral-Grip Pulldowns
    75x12
    100x12
    125x12
    150x12
    One-Arm Nautilus Rows
    65x15
    80x15
    95x15

    Barbell Shrugs
    295x6
    315x6
    335x6
    4-Way Neck Machine
    20x2x20(all 4 sides)

    Ez-Bar Curls
    55x3x12
    Incline DB Curls
    15x12
    17x12
    20x12

    Forearms
    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 1/20/20 Bench(WK 3)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1 slingshot
    340x2, 3 sets(added Inzer Denim) some reps touched, some didn’t
    Added reverse average(green) bands
    365x3
    405x2

    POR-Grip Bench Press vs Dbl Mini bands
    135x5
    145x5
    155x5
    Decided to use more bar weight and less band tension today

    Pec-Dec Flyes
    60x20
    75x20

    Face Pulls
    50x15
    60x15
    70x15
    Reverse Pec-Dec Rear Delt Flyes
    45x15
    60x15
    75x15

    Triceps Pushdowns
    100x20
    120x20
    140x15
    Rolling DB Extensions
    25x10
    30x10
    35x6
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  8. #8
    Registered User golli1982's Avatar
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    Wednesday 1/22/20 Squats/Deadlifts(WK 3)

    Squats
    45x5, 3 sets
    135x3
    225x3
    275x2
    315x1
    365x1
    405x1 Briefs, Belt
    455x1
    485x2, 3 sets(Suit bottoms) some reps were right at depth, some wasn’t
    Added reverse strong(blue) bands
    585x3
    635x3

    Deadlifts- hook grip
    135x3
    225x1
    315x1
    365x1 belt
    410x1, 4 sets(briefs, belt)

    That was it. Squats felt strong, deadlifts felt heavy
    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 1/24/20 Accessory(WK 3)

    Chest-Supported DB Rows(on Incline)
    55x12
    60x12
    65x8
    70x6
    Neutral-Grip Pulldowns
    110x12
    125x12
    150x8
    175x5
    One-Arm Hammer-ISO Rows(plate loaded)
    45x10
    90x10
    115x10
    125x10

    Scapular Shrugs(on row machine)
    3 sets of 12(can’t remember weights)
    4-Way Neck Machine
    25x2x15(all 4 sides)

    Incline DB Curls
    17x12
    20x12
    22x12
    Ez-Bar Curls
    40x12
    50x12
    60x12

    Forearms
    Abs
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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