George's training log

[GeorgeR1982]

Monday 9/3/12 Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
315x1 Slingshot
365x1 added Rage X, 2 Board
380x missed
365x missed
not gonna be able to use the Rage X at this meet, it is a totally different groove then the Denim and I don't have time to learn it

Close-Grip Incline Press(thumb-length from smooth)
135x3x5

Body-Masters Rows
90x12
120x12
150x12

Mini-Band Pull-Aparts
3sets of 15

(That was it, pretty much a nonproductive day. I will get in my denim Thursday and try to find a opener.)

[GeorgeR1982]

Tuesday 9/4/12 SQ/DL

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added belt
365x1 added briefs
405x1 added Super Centurion/straps down
455x1
490x1 full gear, planned opener

Deadlifts- Sumo(hook grip) left suit bottoms on
225x1
315x1
405x1 added belt
455x1 straps up, planned opener

Dimmel DL's
135x3x10

(That was it, the goals are a 540 squat and a 505 pull at the meet. My best squat in a single ply suit is 500 so if the 540 happens it will be a 40lbs PR in a single ply suit.)

[GeorgeR1982]

Thursday 9/6/12 Bench

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Side Cable Rotators: 10x2x12(both Int. & Ext.)
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 40x15, 50x15

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x1 added DD shirt
380x1
350x4 2 Board, took off the denim and added the Rage X
370x1 to chest
390x1
405x1
finally got the Rage X to work right for me!! all the sets in the Rage X were PR's for a single ply shirt

One-Arm DB Rows
65x3x12
each arm

(That was it, got the Rage X to work for me today. I am gonna open with 365 and try to end the day with a 415-420 bench at the meet.)

[Oldster]

Shoot George, looks to me like you should hit or even surpass your meet goals! A 420 comp bench would be incredible.

[GeorgeR1982]

Shoot George, looks to me like you should hit or even surpass your meet goals! A 420 comp bench would be incredible.

Thanks, I've hit 450 at a bench only meet in a double ply denim. This is really my first time working a single ply shirt. I'm looking to surpass all of my multi ply numbers in the near future in single ply gear.

[GeorgeR1982]

Monday 9/10/12 Bench(Meet week)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls:10x15, 15x15
Pulldowns: PL5x12, PL7x12

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

(That was it. Everything is feeling strong. Just came in today to keep the body moving a little, and I will come in tomorrow and do some light squatting and that will be it until meet day.)

[GeorgeR1982]

Tuesday 9/11/12 Squats(meet week)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5
135x3
225x2
275x1

(That was it, legs have been really tired over the last couple of days for some reason and my hips still feel like sh*t on most days. Gonna foam roll and stretch the rest of this week. Something I'm really looking forward to after the meet this weekend is that I'm really gonna focus on raw work for awhile after the meet. I need to get a good raw base because after this meet I am switching fully to single ply gear.)

[GeorgeR1982]

Well the meet I was getting ready for this weekend got cancelled. Sooooooooooooo I am gonna rest the rest of this week and start up a new training cycle next week.

[GeorgeR1982]

Monday 9/17/12 Bench

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15

Bench Press
45x12
95x8
135x5
185x3
225x1
235x3, last rep paused
245x3, last rep paused
255x3, last rep paused

Dips
BWx8
BWx6
BWx6

Wide-Grip Seated Rows
100x12
125x12
150x12
60x2x8(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

Hammer Shrugs(static hold)
225x12
245x12
265x12

abs

(That was it. I didn't go heavy on bench today, because I took last week off from the gym. So I'm just using this week to kinda get back into it.)

[GeorgeR1982]

wrong log