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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
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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
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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
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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
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  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
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    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
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    When is your meet?
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  21. #21
    Registered User golli1982's Avatar
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    Originally Posted by Atom1980 View Post
    When is your meet?
    March 7th in Conway, SC
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  22. #22
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  23. #23
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  24. #24
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  25. #25
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  26. #26
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  27. #27
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  28. #28
    Registered User Atom1980's Avatar
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    Good luck with the meet and prayers to your mom.
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  29. #29
    Registered User golli1982's Avatar
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    Originally Posted by Atom1980 View Post
    Good luck with the meet and prayers to your mom.
    Thank you very much!!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  30. #30
    Registered User golli1982's Avatar
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    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
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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