Miscle_G’s 2020 training log

[golli1982]

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

[golli1982]

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!!

[golli1982]

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

[golli1982]

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

[golli1982]

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

[golli1982]

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

[golli1982]

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

[golli1982]

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

[golli1982]

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

[golli1982]

Monday 1/27/20 Bench(WK 4)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 added Shirt
335x1
360x1, 3 sets
Added reverse average bands
405x1

POR-Grip Bench Press vs Dbl Light Bands
45x5 added bands
115x3, 3 sets

Reverse Pec-Dec Rear Delt Flyes
100x12
115x12
130x12

Rope Pushdowns
80x15
90x12
100x10
One-Arm
30x15
40x15

Abs

[golli1982]

Wednesday 1/29/20 Squats/Deadlifts(WK 4)

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1 belt
405x1 added briefs
455x1
515x2, 3 sets(suit/straps down, knee wraps)
Added reverse average bands
545x3

Deadlifts- hook grip
225x1
315x1
405x1 briefs belt
440x1, 4 sets(suit/straps up)

45 Degree Hyper Extensions
BWx10
BWx10 mini band
BWx6, 2 mini bands

Calves
Abs

[golli1982]

Friday 1/31/20 Accessory(WK 4)

Chest-Supported DB Rows(on Incline)
30x2x10(warm-up)
60x10
65x10
70x10
75x8
Wide-Grip Pulldowns
100x12
120x12
140x12
160x12
Barbell Shrugs
315x10
335x8
365x8

Neck Harness(on cables)
40x2x20(front & back)

Hammer Curls
30x15
35x15
40x15
One-Arm
20x12
25x12

Abs

[golli1982]

Monday 2/3/20 Bench(WK 5)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
350x1 added shirt
380x1, 2 sets
Added reverse light bands
425x1
All sets were very easy and fast today!!

POR-Grip Bench Press vs doubled light bands
95x3, 2 sets(this was heavy AF with the bands)

Pec-Dec Flyes
75x20
90x20

Face Pulls(on lat pulldown)
80x15
95x15
110x15
Reverse Pec-Dec Rear Delt Flyes
75x15
90x15
105x15

V-Bar Triceps Pushdowns
90x20
110x20
130x15
Rolling DB Extensions
30x3x10

Abs

[golli1982]

Wednesday 2/5/20 Squats/Deadlifts(WK 5)

Squats
45x5, 3 sets
135x3
225x3
315x1
365x1 belt
405x1 Briefs
455x1
495x1 suit/straps down
545x1, 2 sets(full gear)

Deadlifts
225x1
315x1
405x1 briefs, belt
465x1, 2 sets(full gear)

1-Legged Lying Leg Curls
30x15
40x15
50x15

Calves
Abs

[golli1982]

Friday 2/7/20 Accessory(WK 5)

Chest-Support Rows(plate loaded)
25x12
35x12
45x12
55x12
65x12
Nautilus Pulldown Machine
110x12
125x12
140x12
155x12
One-Arm Seated Cable Rows
50x12
60x12
70x12

Scapular Shrugs(on row machine)
100x12
110x12
120x12
4-Way Neck Machine
30x2x15(all 4 sides)

Incline DB Curls
15x12
17x12
20x8
Reverse Barbell Curls
25x2x20
Hammer Curls
15x20
17x20

That was it. My lower back is still sore from Wednesday, so I did exercises that are low back friendly. Also my bicep tendons have been aching so that’s the reason for the high rep reverse curls & hammer curls

[golli1982]

Monday 2/10/20 Bench(WK 6)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x1 added shirt
405x1

POR-Grip Bench Press vs Dbl Mini Bands
115x5
135x5
155x5

Pec-Dec Flyes
95x20
110x20

Face Pulls(on Lat-Pull)
100x12
110x12
120x12
Reverse Pec-Dec Rear Delt Flyes
55x15
70x15
85x15

Triceps Pushdowns
100x20
120x20
140x20
Rolling DB Extensions
25x8
35x2x6

Abs

[golli1982]

Wednesday 2/12/20 Squats/Deadlifts(WK 6)

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1 belt
405x1 briefs
455x1
495x1 suit/straps down
545x1 full gear, this is my planned opener
575x1 planned 2nd attempt

Deadlifts- hook grip
225x1
315x1
405x1 briefs, belt
455x1 full gear, planned opener
490x1 this is around a planned 2nd attempt

All weights felt good. This has been one of my best training cycles so far. I feel I peaked out correctly. Next week I’ll hit my planned opener’s for squat and bench, then I’ll do a deload week and then it’ll be show time

[golli1982]

Friday 2/14/20 Accessory(WK 6)

Chest-Supported DB Rows(on incline)
30x12
40x12
50x12
60x10
70x8
Neutral-Grip Pulldowns
100x12
110x12
125x12
140x12
Face Pulls(on dual cables)
40x15
50x15
60x15

4-Way Neck Machine
20x2x20(all 4 sides)

Hammer Curls
15x20
17x20
20x20
Reverse Barbell Curls
25x3x20

Calves
Abs

[golli1982]

Sunday 2/16/20 Bench(WK 7)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x1 Shirt(planned opener)

POR-Grip Bench Press vs Dbl Light Bands
95x6
115x3

Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
85x15

V-Bar Triceps Pushdowns
70x20
90x20
110x20

That was it. I’m on call for work next week, so my gym days are gonna be messed up

[Atom1980]

When is your meet?

[golli1982]

When is your meet?

March 7th in Conway, SC

[golli1982]

Tuesday 2/18/20 Squats/Deadlifts(WK 7)

Squats
45x5, 3 sets
135x3
225x3
315x1
365x1 belt
405x1 briefs
495x1 suit/straps down
545x1 full gear, planned opener

Speed Deadlifts- hook grip
135x3
225x3
315x3

1-Legged Standing Leg Curls
50x20
65x20
80x20

Calves
Abs

This is the last heavy squat session. Now time to rest up

[golli1982]

Thursday 2/20/20 Accessory(WK 7)

Chest-Supported DB Rows(on incline)
30x2x10(warm-up)
55x10
60x10
65x10
70x8
Reverse-Grip Pulldowns
100x12
120x12
140x12
160x12
Face Pulls
60x15
70x15
80x15

Hammer Curls
15x15
20x15
25x15
Reverse Barbell Curls
20x3x20
30x20


That was it. Everything is feeling strong, just got a little tendinitis flaring up in my biceps, that’s the reason I’ve been doing high rep hammer curls and reverse curls

[golli1982]

Monday 2/24/20 Bench(WK 8) Deload

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1, this felt way unexpectedly heavy!!

POR-Grip Bench Press
155x5, 2 sets

Pec-Dec Flyes
70x2x15

Face Pulls
50x15
60x15
70x15

Rope Pushdowns
60x20
70x20
80x20

[golli1982]

Wednesday 2/26/20 Squats(WK 8) Deload

SSB Squats
60x5, 3 sets
150x3
200x3
240x3
260x3 belt
280x3
300x3

Glute-Ham Raises
BWx3x10
Adductor/Abductor Machine
110x2x20(in & out)

Calves
Abs

My biceps tendons are feeling good so I used the SSB to keep from stressing them. Also I did some high rep hammer curls on bench day, and did reverse curls today

[golli1982]

Friday 2/28/20 Accessory(WK 8) Deload

Chest-Supported DB Rows(on Incline)
45x10
50x10
55x10
60x10
Neutral-Grip Pulldowns
100x12
110x12
125x12
140x12
Seated DB Shrugs
50x12
60x12
70x12

4-Way Neck Machine
20x2x15(all 4 sides)

Incline DB Curls
12x15
15x12
17x10
Hammer Curls
10x20
12x20

Forearms
Abs

[golli1982]

Monday 3/2/20 Bench(meet week)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x3, 2 sets

Chest-Supported DB Rows(on incline)
40x3x10
Reverse Rear Delt Pec-Dec Flyes
50x3x15

Triceps Pushdowns
80x3x15
Reverse Ez-Bar Curls
25x3x20

Scapular Shrugs(on row machine)
75x3x12

That’s it until meet day. Gonna try to get some rest this week, my mama got put in ICU this past Saturday and hasn’t been doing good at all. So I am pretty stressed out about right now

[Atom1980]

Good luck with the meet and prayers to your mom.

[golli1982]

Good luck with the meet and prayers to your mom.

Thank you very much!!!

[golli1982]

RPS East Coast Uprising Meet results

Weighed in at 228, so that put me in the 242’s

Weights were in kilos so that kinda made the weights weird

Squats went ok
1st- 542 this flew up good lift
2nd- 573 this went up good, good lift. Felt something in my back twinge a little
3rd- 606 this felt good on my back and felt good on the way down. When I hit depth something went wrong my knees shot forward and I fell with it. Missed this and really felt my back afterwards

Bench Press
1st- 363 good lift
Missed my 2nd and 3rd attempts. Couldn’t arch like I wanted to and couldn’t get my shirt set right just not my day here

Deadlifts
1st- 314 good lift. Back was hurting like hell and couldn’t pull much in the warm up area, so I just did a token deadlift to get a total

Placed first in the 242 Sub-masters