Scott Acosta's Training Log

[Scott.Acosta]

22 June 2015

Weight: 197.2 EAT MOAR!!!

VOLUME DAY

SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 255 x 1, 275 x 1, 295 x 1, added sleeves and belt 340 x 1
Work Sets: 380 x 3 x 5 w/8 minute rest periods
NOTE: This was an ass kicker

BENCH
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 265 x 1, added wrist wraps 285 x 1
Work Sets w/ wrist wraps: 317 x 5, 302 x 2 x 5 w/5-6 minute rest periods

CG BENCH
270 x 7

SGDL
315 x 2 x 8 w/~3 minute rest period

[Scott.Acosta]

24 June 2015

Weight: 199.2

LIGHT DAY

PRESS
Warm-up: bar x 2 sets, 85 x 5, 100 x 5, 115 x 3, 130 x 1, 145 x 1
Work Sets: 160 x 3 x 5 w/4-5 minute rest periods

PC
Warm-up: 115 x 3, 135 x 3, 155 x 2 x 1, 175 x 2 x 1
Work Sets: 197 x 10 x 1 w/2 minute rest periods

WEIGHTED CHIN-UPS
45 x 3 x 7 w/2 minute rest periods

[Scott.Acosta]

26 June 2015

Weight: 197.8

MAX EFFORT DAY

SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 275 x 1, added sleeves 305 x 1, added belt 340 x 1, 375 x 1
Work Sets: 415 x 3 x 1 w/6-8 minute rest periods

FLOOR PRESS
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, 300 x 1
Work Sets w/wrist wraps: 320 x 2 x 3 w/5 minute rest periods

CONVENTIONAL DEADLIFT
Warm-up: 135 x 7, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 365 x 1, added belt 405 x 1
Work Sets: 450 x 2 x 3 w/6 minute rest periods
NOTE: go to 3 sets of 2 and wear deadlift slippers

[Scott.Acosta]

29 June 2015

Weight: 197. Obviously I'm NDTFP. I'm gonna need to eat until it hurts.

VOLUME DAY

SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 255 x 1, added sleeves 275 x 1, 295 x 1, added belt 320 x 1, 345 x 1
Work Sets: 385 x 5, 365 x 5, 345 x 5 w/8 minute rest periods
NOTE: This was FUCKING BRUTAL!!! de-load the squat next week. This marks the end of my PR streak. I've gone from 355-380 for sets of 5 across, which is consistent for me. I can usually add weight to my squat for about 5 weeks in a row before I need to de-load. I'll continue to add weight to the bench and SGDL. I should probably also cut 2 warm-up sets.

BENCH

Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 265 x 1, added wrist wraps 290 x 1
Work Sets: 320 x 5, 305 x 2 x 5 w/6 minute rest periods
NOTE: Bench press is still feeling awesome. My lock out strength continues to improve on par with the rest of the movement.

CG BENCH
275 x 6

SGDL
320 x 2 x 8 w/4 minute rest period
NOTE: This felt better than I thought it would. I was able to hold the hook grip until the final 3 reps of the last set.

[Scott.Acosta]

1 July 2015

Weight 198.4

LIGHT DAY

PRESS
Warm-up: bar x 2 sets, 85 x 5, 100 x 5, 115 x 3, 130 x 1, 145 x 1
Work Sets: 162 x 5, 155 x 2 x 5 w/4-5 minute rest periods
NOTE: I knew I was going to stall soon, but I figured I might be able to squeeze out another week or 2. I will try this again next week and if I get the same results I'll back off about 5%

PC
Warm-up: 115 x 3, 135 x 3, 155 x 2, 175 x 2
Work Sets: 200 x 10 x 1 w/2 minute rest periods
NOTE: PC's have been feeling great lately. Maybe some day my PC will be 45% of my pull. aaaaahhhhh dreams.

Weighted Chin-ups
53 x 3 x 7 w/2 minute rest periods

[Scott.Acosta]

3 July 2015

Weight: 197.4 drank a ton of water today too. close to a gallon from 07:00 - 15:00

MAX EFFORT DAY

SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, added knee sleeves 275 x 1, 305 x 1, added belt 340 x 1, 375 x 1
Work Sets: 420 x 3 x 1 w/6 minute rest periods
NOTE: went with SBD knee sleeves today instead of my usual thin McDavid sleeves. Doing singles very close to my competition max and want a little extra support.

FLOOR PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 300 x 1
Work Sets: 325 x 2 x 3 w/5 minute rest periods
NOTE: barely got the very last rep. I'll drop to doubles next week

CONVENTIONAL DEADLIFT
Warm-up w/deadlift slippers: 135 x 5, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 365 x 1, added belt 405 x 1
Work Sets: 455 x 1, 2, 2, 1 w/5-6 minute rest periods
NOTE: got a wild hair up my ass after my first warm-up set and decided to do just singles for the rest of my warm-ups. I figured the posterior chain was already warmed up from squats and all I really needed to do with the DL was establish the movement pattern.
I also used a hook grip for all my warm-up sets and my first work set. It just didn't feel right by the time I got to 405. I taped my thumbs and that helped, but I didn't feel like I had a good enough grip on the bar. The body won't let you pick up what you can't hold on to. So, I went to an opposing grip for the rest and that felt much better. 455 still felt heavier than it usually does. I might have another week of doubles left in me and then I'll have to go to singles. I expected better things from my deadlift this training cycle.

[Scott.Acosta]

.

[Scott.Acosta]

6 July 2015

Weight: 200

VOLUME DAY

SQUAT (BACK-OFF WEEK)
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, added sleeves 275 x 1, 305 x 1
Work Sets w/belt & sleeves: 345 x 3 x 5 w/5-6 minute rest periods
NOTE: It's a good thing I decided to back off on the weight this week. 345 felt heavier than it should've. We'll see how I feel on Friday. I wont be surprised if I need to cut back the weight on ME work also.

BENCH PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 300 x 1
Work Sets: 322 x 5, 307 x 2 x 5 w/6 minute rest periods
NOTE: still feeling good. Getting close to my all time 5RM (327). Just have to keep inching forward.

CG BENCH
275 x 7

SGDL
325 x 2 x 8 w/4-5 minute rest periods
NOTE: Did all reps with hook grip. First time I've been able to do that.

[Scott.Acosta]

9 July 2015

Weight: 199.4

I was feeling ill yesterday so I decided it would be best if I put all my resources to recovering rather than have a mediocre training session and possibly prolonging the illness. I felt a lot better today and this actually works out well as far as scheduling goes. My client load is light on Tuesday, Thursday and Saturday.

LIGHT DAY

PRESS
Warm-up: bar x 2 sets, 80 x 5, 100 x 5, 115 x 3, 130 x 1, 145 x 1
Work Sets: 155 x 3 x 5 w/ 5 minute rest periods

PC
Warm-up: 115 x 3, 135 x 3, 155 x 2, 180 x 2
Work Sets: 202 x 10 x 1 w/ 2 minute rest periods

Weighted Chin-ups
62 x 7,6,5 w/ 2 minute rest periods

[Scott.Acosta]

11 July 2015

Weight: 199.8

MAX EFFORT DAY

SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 265 x 1, 305 x 1, added belt and SBD knee sleeves 345 x 1, 385 x 1
Work Sets: 425 x 1, 405 x 1, 385 x 1 w/6-8 minute rest periods
NOTE: All reps were solid and felt relatively fast. 425 felt better than I expected. From here on out I will do 1 top set and reduce the weight after that while staying within 90% of the heaviest weight.

FLOOR PRESS
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 250 x 1, 275 x 1, added wrist wraps 300 x 1
Work Sets: 330 x 3 x 2 w/ 5 minute rest periods

CONVENTIONAL DEADLIFT
Warm-up w/DL slippers: 135 x 5, 225 x 1, 275 x 1, 315 x 1, 365 x 1, added belt 405 x 1
Work Sets: 460 x 2, 2, 1 w/ 5-6 minute rest periods
NOTE: These felt way better than last week.