GR1982's training log

[GR1982]

Friday 3/17/17 Lower(WK 7)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added Belt
365x1 added Briefs
405x1 added Knee Wraps
455x1 added TRX suit/straps down
510x1, 2 sets, this is a PR in single ply gear with straps down!! Only 40lbs off from my best full geared single ply squat!!

Close-Stance Squats(2sec pause w/last rep)
225x6
245x6
265x6
No gear

Seated Leg Curls
120x15
140x15
160x15
Adductor/Abductor
100x2x20

1-Legged Calf Press(on leg press)
4 sets of 25
Each leg

Abs

Next week I am gonna put the straps up on my suit and work up to an opener and maybe a possible 2nd attempt. But we will see how everything feels when I get there. My body weight is down to 224.8lbs right now.

[GR1982]

Monday 3/20/17 Upper(WK

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
350x1 added Rage X shirt
365x1 planned opener
390x1 planned 2nd attempt

Close-Grip Bench Press(thumb-length from smooth)
235x2x5

Machine Rows(wide-grip)
140x12
160x12
180x12
200x12
Rear Delts on Pec-Dec
50x12
60x12
70x12

Hammer Curls/Weighted Dips
25x12/BW+25x8
30x12/BW+35x8
35x12/BW+45x6

Seated DB Shrugs(static hold)
40x3x12

[GR1982]

Thursday 3/23/17 Lower(WK

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added belt
365x1 added briefs
405x1 added knee wraps
455x1 added TRX suit/straps down
495x1
540x1, 2 sets, Full gear. This is a possible 2nd attempt

Seated Leg Curls
100x20
120x20
140x20

Seated Calf Raises
4 sets of 25
1-Legged Calf Press
3 sets of 20

Abs

[GR1982]

Friday 3/24/17 Upper(WK

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
255x3 added 2 board
265x3
275x3

Pec-Dec Flyes/Pulldowns
50x12/100x12
60x12/120x12
70x12/140x12
One-Arm Machine Rows
60x12
70x12
80x12
90x12

Rear Delts on Pec-Dec/Machine Side Raises
50x12/45x12
60x12/50x12
70x12/55x12

Hammer Curls/Rope Tricep Pushdowns
20x15/60x15
25x15/70x15
30x15/80x15

Neck Harness on Cables
30x20
40x20
50x20
Front & Back

That's it, done until meet day!!

[GR1982]

Monday 3/27/17 Upper(Meet WK)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x1

That's it, nothing but rest and relaxation until meet day!!

[ratherbebig]

good luck with the meet! 

[GR1982]

good luck with the meet! 

Thanks man

[GR1982]

Weighed in at 219lbs!!

[GR1982]

Ended my day with a 540sq, 390bp, & 495dl. I guess these are PR's for the 220's. Also this will be my last meet. I feel like after all these years lifting I have done all I can do naturally with powerlifting. I have met alot of awesome people in this sport and I have met alot of assholes as well. Even though I am stopping with competing I will never stop working out. Now onto other life endeavors

[NaturalWonder83]

Ended my day with a 540sq, 390bp, & 495dl. I guess these are PR's for the 220's. Also this will be my last meet. I feel like after all these years lifting I have done all I can do naturally with powerlifting. I have met alot of awesome people in this sport and I have met alot of assholes as well. Even though I am stopping with competing I will never stop working out. Now onto other life endeavors

congrats man!

[GR1982]

congrats man!

Thank you

Gonna do lighter weight for the moment and work on weak points and raw strength for awhile and try to add some more muscle

[NaturalWonder83]

Thank you

Gonna do lighter weight for the moment and work on weak points and raw strength for awhile and try to add some more muscle

whats the main thing u want to change??

[GR1982]

whats the main thing u want to change??

What do you mean? Right now I'm gonna do bodybuilding training and try to get a little leaner and be more muscular looking and let my joints and tendons take a break from the very heavy weights. Then after a good 8 weeks of bodybuilding I'll hit a raw powerlifting training cycle

[NaturalWonder83]

What do you mean? Right now I'm gonna do bodybuilding training and try to get a little leaner and be more muscular looking and let my joints and tendons take a break from the very heavy weights. Then after a good 8 weeks of bodybuilding I'll hit a raw powerlifting training cycle

i meant what do u consider weak points for you?

[GR1982]

i meant what do u consider weak points for you?

Out of the hole on squats, so I wine doing a lot of pause squats

Upper back and triceps strength will be a big priority for Bench

And I will be doing a lot of stiff legs for hamstring and glute strength for deads

But like I said I'm gonna do a bodybuilding training cycle for about 6-8 weeks then start a powerlifting cycle

[GR1982]

Monday 4/10/17 Upper(WK 1)

Rotator Cuffs

Gillatine Bench Press
45x12, 2 sets
95x8
115x10
125x10
135x10
145x8
Cable Chest Flyes
High cable
30x20
40x20
Middle Cable
20x20
30x20
Low cable
20x2x20

BTN Pulldowns
90x15
110x15
130x12
150x6
90x15
Bent-Over DB Rows
40x12
45x12
50x12
55x12
60x12

Seated DB Shoulder Press
35x10
40x10
45x12
DB Side/Face Pulls
10x2x12/60x2x12

DB Curls/Rope Pushdowns
20x15/60x15
20x15/70x15
20x15/80x15

Recumbent Bike: 20mins

Gonna do a bodybuilding training cycle before I get back on my powerlifting training

[GR1982]

Wednesday 4/12/17 Lower

Leg Extensions
25x20
50x20
70x20
85x20
100x20
Front Squats
45x5
95x3
135x1
145x10
155x8
165x8
205x1 paused
225x1 paused
135x6
1-Legged Leg Extensions
25x20
40x20
Each leg

Lying Leg Curls
60x20
70x20
80x20
90x20
Reverse Hypers
3 sets of 12(not sure of weight)
1-Legged Kneeling Leg Curls
20x20
30x20
40x20
1-Legged Glute Machine
50x2x15

1-Legged Horizontal Calf Raise Machine
4 sets of 25
Seated Calf Raises
3 sets of 25

Abs
Treadmill: 20mins

[GR1982]

Friday 4/14/17 Upper

Rotator Cuffs

Incline DB Press/Wide-Grip Pulldowns
40x12/90x15
45x12/100x15
50x12/110x15
55x12/130x15
60x12/130x15
Pec-Dec Flyes/Seated Cable Rows
40x20/60x15
50x12/80x15
60x12/100x15
30x20/30x15(both one-armed)
40x20/40x15(both one-armed)

Rear Delts on Pec-Dec/DB Shoulder Press/DB Side Raises
60x12/40x12/10x12
60x12/40x12/10x12

One-Arm Cable Curls/One-Arm Overhead Extensions
20x15/25x15
30x15/30x15
40x10/35x10
Each arm

Neck work
Forearms
Treadmill: 20mins

[GR1982]

Monday 4/17/17 Lower(WK 1)

Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x2
250x2, 5 sets
No gear not even a belt

Close-Stance Pause Squats(2sec pauses)
185x6
195x6
205x6

Lying DB Leg Curls
25x15
30x15
35x15
1-Legged Leg Press(as if a 45lbs bar)
135x15
225x15
275x15
Each leg

Seated Calf Raises
3 sets of 20
Standing Calf Raises
3 sets of 20

Abs
Recumbent Bike: 20mins

Starting a raw training cycle. And doing some higher rep accessory work and working on weak points

[GR1982]

Wednesday 4/19/17 Upper(WK 1)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x5x5

Bench Press vs Dbl Minis(POR grip)
135+Minis 2 sets of 5

Bent-Over DB Rows
50x12
55x12
60x12
65x12
Wide-Grip Pulldowns
100x12
120x12
140x12
Rear Delts on Pec-Dec
50x12
60x12
70x12

DB Curls/Tricep Pushdowns
15x15/90x20
20x15/100x20
25x15/110x20

Seated DB Shrugs(static hold)
40x12
45x12
50x12

Forearm work
Treadmill: 20mins

That's it. Weights aren't that heavy at the moment

[GR1982]

Friday 4/21/17 Lower(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
155x5
175x5
195x5
205x1(2sec pause)
225x1(2sec pause)
135x10

Deadlifts- hook grip
225x1
275x1
290x1, 8 sets(4 sets conv, 4 sets sumo)

Stiff-Legged Deadlifts
185x6
205x6
226x6

1-Legged Standing Leg Curls
35x20
50x20
65x20
1-Legged Glute Machine
40x15
45x15

Standing Calf Raises
4 sets of 25
Seated Calf Raises
3 sets of 25

Abs

That's it, no belt was used on anything. later on in the training cycle I'll see how things are progressing and I might add trap bar deads back in

[GR1982]

Monday 4/24/17 Upper(WK 1)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Gillatine Bench Press
45x12
95x8
115x5
125x10
135x10
145x10
155x10

Standing Overhead Press
45x5
95x3
115x1
125x5, 5 sets

DB Flyes
30x10
35x10

Reverse-Grip Pulldowns
110x15
130x12
150x10
One-Arm DB Rows
60x12
65x12
70x12

Face Pulls/DB side Raises
50x15/5x12
60x15/10x12
70x15/15x12

One-Arm DB Preacher Curls/One-Arm DB Skullcrushers
20x15/25x15
25x15/30x15
30x15/35x15

Neck Harness
20x2x20(front & back)

Grip work
Treadmill: 20mins

Gonna try to really work on overhead presses this training cycle

[GR1982]

Wednesday 4/26/17 Lower(WK 2)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
270x2, 5 sets
No belt

Close-Stance Pause Squats(2sec pauses)
195x6
205x6
215x6

Lying DB Leg Curls
30x20
35x20
40x9, hamstrings burnt!!
1-Legged Leg Press
135x15
225x15
315x15

Standing Calf Raises
4 sets of 20
1-Legged Calf Press
3 sets of 20

Abs
Recumbent Bike: 20mins

[GR1982]

Friday 4/27/17 Upper(WK 2)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
200x5, 5 sets
All reps paused

2-Board Bench Press(POR grip)
225x3
235x3
245x3
DB Flyes
35x10
40x10

Bent-Over DB Rows
50x12
55x12
60x12
65x12
Wide-Grip Pulldowns(alternated from front to BTN)
100x8
110x6
120x6
These reps were front and btn
Rear Delts on Pec-Dec
50x12
60x12
70x12

Lying Ez-Bar Skullcrushers/DB Curls
65x12/15x12
65x12/20x12
65x12/25x12

DB Scapular Shrugs(on incline)
40x3x12

Forearms
Treadmill: 20mins

[GR1982]

Monday 5/1/17 Lower(WK 2)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
175x5
195x5
205x5
225x1 paused
245x missed, was gonna pause it but bottomed out and didn't have anything

Deadlifts- hook grip
225x1
275x1
315x1, 8 sets( 4 sets conv, 4 sets sumo)

Stiff-Legged Deadlifts
205x6
225x6
245x6

Recumbent Bike: 20mins

That was it, no belt used on anything today. Skipped my bodybuilding stuff today