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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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    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
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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
    Reply With Quote

  6. #6
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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
    Reply With Quote

  7. #7
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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
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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
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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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  10. #10
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  11. #11
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  12. #12
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  13. #13
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  14. #14
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  15. #15
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  16. #16
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
    Reply With Quote

  17. #17
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  18. #18
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  19. #19
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 82
    Rep Power: 246
    golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50) golli1982 will become famous soon enough. (+50)
    golli1982 is offline
    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  20. #20
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 485
    Rep Power: 195
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    When is your meet?
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