GR1982's training log

[NaturalWonder83]

Wow great work on the squats

[GR1982]

Wow great work on the squats

Thanks buddy

[GR1982]

Wednesday 2/1/17 Upper(WK 1)

Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x1
250x5, 5 sets(added Slingshot)

Close-Grip BP(thumb from smooth)
175x3x6

Bent-Over BB Yates Rows
135x12
155x12
175x12
Wide-Grip Pulldowns
110x12
130x12
150x22
One-Arm Rear Delts on Pec-Dec
50x12
60x12
70x12
Each arm

Hammer Curls/Machine Tricep Dips
30x3x12/160x3x15

DB Shrugs(static hold)
45x12
55x12
65x12

[GR1982]

Friday 2/3/17 Lower(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
185x3 added belt
195x3
205x3

Trap-Bar Deadlifts
135x3
225x1
275x1
315x1
365x3 added Belt
385x3
405x3

Speed Deadlifts- hook grip
225x2
275x1
315x1, 4 sets(2 sets conv, 2 sets sumo) added Briefs & Belt
340x1, 4 sets(2 sets conv, 2 sets sumo)

Stiff-Legged DL's
225x2x6

1-Legged Standing Leg Curls
35x20
50x20
65x15
Each leg

Calves
Forearms
Abs

[GR1982]

Monday 2/6/17 Upper(WK 2)

Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns

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

Standing Overheard Press(no leg drive)
45x5
95x3
115x1
125x5
135x5
145x4

Reverse-Grip Pulldowns
90x12
100x12
110x12
120x12
One-Arm DB Rows
75x3x12
Each arm

3-Way Shoulder Raises(front/side/rear)
5x12
10x2x12
Each

That was it skipped arms and neck work tonight

[NaturalWonder83]

Holy crap strong OHP! Nice!! Question-on the OHP are u like locking your rib cage down and squeezing glutes?

Monday 2/6/17 Upper(WK 2)

Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns

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

Standing Overheard Press(no leg drive)
45x5
95x3
115x1
125x5
135x5
145x4

Reverse-Grip Pulldowns
90x12
100x12
110x12
120x12
One-Arm DB Rows
75x3x12
Each arm

3-Way Shoulder Raises(front/side/rear)
5x12
10x2x12
Each

That was it skipped arms and neck work tonight

[GR1982]

Holy crap strong OHP! Nice!! Question-on the OHP are u like locking your rib cage down and squeezing glutes?

I just try to stand as erect as I can and not cheat on the movement. Sometimes I'll use some leg drive and do a couple of push presses to work with some heavier weight

[GR1982]

Wednesday 2/8/17 Lower(WK 2)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added Belt
365x1 added Briefs
400x2, 4 sets, added Knee Wraps

Close-Stance Squats
225x6
235x6
245x6 belt

Seated Leg Curls
120x15
140x15
160x15
Adductor/Abductor
110x2x20(in & out)

Standing Calf Raises
4 sets of 25

Abs

[GR1982]

Friday 2/10/16 Upper(WK 2)

Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
270x5, 3 sets(added Slingshot)
290x3, 3 sets
All bench press sets was supersetted with Pulldowns

Close-Grip BP(thumb-length from smooth)
185x3x6
Also supersetted with Pulldowns

One-Arm Rear Delts
50x12
60x12
70x12

One-Arm Tricep Pushdowns
40x15
50x15
60x15

[NaturalWonder83]

Strong squats great job

Wednesday 2/8/17 Lower(WK 2)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added Belt
365x1 added Briefs
400x2, 4 sets, added Knee Wraps

Close-Stance Squats
225x6
235x6
245x6 belt

Seated Leg Curls
120x15
140x15
160x15
Adductor/Abductor
110x2x20(in & out)

Standing Calf Raises
4 sets of 25

Abs

[GR1982]

Monday 2/13/17 Lower(WK 3)

Leg Extensions
Seated Leg Curls
Pulldowns

Front Squats(slight pause at bottom)
45x5
95x3
135x1
185x1
205x1
225x1
No belt

Trap-Bar Deadlifts
135x3
225x1
275x1
315x1
405x1 added belt here
455x1
475x1

Deadlifts- hook grip
225x1
315x1
370x1, 4 sets(2 conv, 2 sumo) added Briefs, Belt
395x1, 4 sets(2 conv, 2 sumo)

Stiff-Legged Deadlifts
245x6
265x6

1-Legged Standing Leg Curls
35x15
50x15
65x15
Each leg

Didn't have time for calves and abs

[GR1982]

Wednesday 2/15/17 Upper(WK 3)

Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns

2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
260x3 added 2 Board here
270x3
280x3

Standing Overhead Press
45x5
95x3
115x1
135x1
155x1
165x1
175x1
135x5

BTN Pulldowns
100x12
120x12
140x12
160x8
One-Arm Machine Rows
70x12
80x12
90x12
100x12
Each arm

3-Way Shoulder Raises(front/side/rear)
10x3x12 each

One-Arm DB Preacher Curls/One-Arm Rope Pushdowns
25x12/30x15
30x12/40x15
35x8/50x15
Each arm

Neck Harness
20x2x15 all 4 sides

Everything is feeling really good right now

[GR1982]

Friday 2/17/17 Lower(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added Belt
365x1 added Briefs
405x1 added knee wraps
425x2, 4 sets, added TRX suit/straps down

That was it. I didn't have time for any accessory work. Had to pick up my daughter

[GR1982]

Monday 2/20/17 Upper(WK 4)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x1
310x3, 2 sets, Added Slingshot here
330x2
330x1, missed 2nd rep. Wrist wasn't wrapped good and bent back on me

Close-Grip BP(thumb-length from smooth)
185x2x6

Machine Rows
120x12
140x12
160x12
Wide-Grip Pulldowns
110x12
130x12
150x6 BURNT
One-Arm Rear Delts
50x12
60x12
70x12
Each arm

BB Curls/ Weighted Dips
55x12/BW+25x8
60x12/BW+35x8
65x12/BW+45x6
Hammer Curls
20x10
25x12

DB Shrugs(static hold)
70x3x12

[GR1982]

Wednesday 2/22/17 Lower(WK 4)

Leg Extensions
Seated Leg Curls
Pulldowns

Front Squats
45x5
95x3
135x1
205x3 added belt
215x3
225x3

Trap-Bar Deadlifts
135x3
225x1
315x1
385x3 added belt
395x3
405x3

Deadlifts- hook grip
225x2
315x1
405x1 added belt
425x1, 4 sets(2 sets conv, 2 sets sumo) added Briefs

Stiff-Legged Deadlifts
255x6
265x6

1-Legged Calf Presses
4 sets of 25 each leg
Standing Calf Raises
2 sets of 15

Abs

Deadlifts felt a little tough tonight

[GR1982]

Friday 2/24/17 Upper(WK 4)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
270x3 added 2 board here
280x3
290x1, missed 2nd rep

Standing Overhead Press
45x5
95x3
115x1
135x5, 2 sets

One-Arm Machine Rows
70x12
80x12
90x12
Each arm

Face Pulls
70x12
80x12
90x12
Side DB Raises
5x12
10x12
15x12

That was it. I think the 280 triple and single might be pr's on the close-grip 2 boards. I really feel these hit my weak point on bench.

[GR1982]

Monday 2/27/17 Lower(WK 5)

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
450x2, 3 sets, added TRX suit/straps down

Close-Stance Squats
245x5
265x5
285x5
No gear, just belt

Seated Leg Curls
140x15
160x15
180x15
Adductor/Abductor
110x2x20(in & out)

Standing Calf Raises
4 sets of 25

Abs

[GR1982]

Wednesday 3/1/17 Upper(WK 5)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
350x2, 3 sets, Added Rage X shirt(all reps were 1-2in from touching)

Close-Grip Bench Press(thumb-length from smooth)
195x2x5

Machine Rows
140x12
160x12
180x12
200x10
Wide-Grip Pulldowns
100x12
120x12
140x12
Face Pulls
80x12
90x12
100x12

Hammer Curls
20x12
25x12
30x12
Dips
BWx3x10

Seated DB Shrugs(static hold)
40x3x12

[GR1982]

Thursday 3/2/17 Lower(WK 5)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
185x1
225x1 added Belt
245x1
265x1

Trap-Bar Deadlifts
135x3
225x2
315x1
405x1 added Belt
455x1
500x1 matches previous PR

Deadlifts- hook grip
225x2
275x1
315x1
365x1
405x1 added belt & Briefs
445x1, 2 sets, added Fusion suit/straps up
470x1, 2 sets

[GR1982]

Some how I've hurt my back. I felt fine Friday after deads Thursday but when I woke up Saturday something in it was tweaked.

[GR1982]

Monday 3/6/17 Upper(WK 6)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
245x5, 3 sets(added 2 board here)

Standing Overhead Press
45x5
95x3
115x1
135x1
155x1
175x1
195x1 20lbs PR!!
135x5

V-Bar Pulldowns
100x15
120x12
140x10
One-Arm Machine Rows
60x12
70x12
80x12
Each arm
Face Pulls
60x15
70x15
80x15

3-Way Shoulder Raises(front/side/rear)
10x12
15x12
20x12

Alternate Hammer Curls
20x12
25x12
30x12
One-Arm Pushdowns
40x15
50x15
60x15

Neck Harness
25x2x20 back only

[GR1982]

Wednesday 3/8/17 Squats(WK 6)

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
480x2, 3 sets, this is a 2 rep PR in single ply gear and with straps down!!

Close-Stance Pause Squats
225x2x4

Also if anyone wants to see videos of my lifts I post them on Facebook. My name is George Rollins

[GR1982]

Friday 3/10/17 Upper(WK 6)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 added Slingshot
350x1 added Rage X shirt
370x1, 2 sets

Close-Grip Bench Press(thumb-length from smooth)
225x2x5

Machine Rows(wide-grip)
160x12
180x12
200x12
220x8
Rear Delts on Pec-Dec
50x12
60x12
70x12

BB Curls
45x12
50x12
55x12

[GR1982]

Monday 3/13/17 Lower(WK 7)

Leg Extensions
Seated Leg Curls
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
185x1
225x1

Trap-Bar Deadlifts
135x3
225x1
315x1
405x1
455x1
495x1

Deadlifts- hook grip
225x2
315x1
405x1 added Briefs & Belt
455x1 added Fusion suit/straps up
500x1

Stiff-Legged Deadlifts
225x6
245x6
265x6

1-Legged Standing Leg Curls
35x20
50x20
65x20
Each leg

Standing Calf Raises
4 sets of 25

Abs

Last heavy pull session before meet

[GR1982]

Wednesday 3/14/17 Upper(WK 7)

Rotator Cuffs

2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
275x3 added 2 board
280x3
285x2
225x8

Standing Overhead Press
45x5
95x8
115x1
135x3x5

Machine Rows(narrow grip)/ 3-Way Shoulder Raises
100x12/5x12
120x12/10x12
140x12/15x12

One-Arm DB Preacher Curls/One-Arm Tricep Pushdowns
25x15/50x15
30x15/60x15
35x10/70x15
Each arm

Neck Plate Raises
10x2x20(all 4 sides)