Scott Acosta's Training Log

[Scott.Acosta]

I’ve wanted to maintain a training log here for some time and figure now is appropriate since I recently competed in the USAPL North FL Open and I’m now training for Raw Nationals.
My intension with this log is not just to keep a record of training. I hope this can serve as an educational tool for others and through comments and questions, an educational tool for myself as well.
Here are some quick stats from the last meet so we have a reference point and then we’ll get this started.

AGE: 32
WEIGHT: 88.3 kg, 194.6 lbs. (93 kg, 205 lbs. weight class)
SQUAT: 195 kg, 429.9 lbs.
BENCH: 160 KG, 352.7 Lbs.
DEADLIFT: 230 KG, 507 lbs.

All of the squat attempts went well. I still have to work on my depth, though. I consistently go a couple of inches below parallel. Even by USAPL standards I’m too deep. Definitely left a few pounds on the platform.
My lats loosened up on my 2nd Bench attempt so I took a conservative jump for my 3rd attempt and doubled my efforts to keep the lats tight. This was a double edge sword. The adjustments were successful, but so successful that my 3rd attempt felt easier than the 2nd. I could’ve done 358.
I was having a perfect day, going 8 for 8 with all white lights right up to my last deadlift attempt. After pulling 507 I felt confident I would get 518, but the bar stopped right at the knees and I couldn’t get it to budge.
All in all it was a good day and hit many PR’s.
My goal for Raw Nationals is to total 1,400 lbs.

25 May 2015

VOLUME DAY

SQUAT
Warm-up: 135 x 10, 185 x 5, 225 x 2, 245 x 1, 275 x 1, 295 x 1, 325 x 1
Work Sets w/ belt & sleeves: 360 x 2 x 5, 335 x 5

Usually I’ll do a couple of sets with just the bar and then 95 x 5, 135 x 5, 185 x 3 etc., but I had to work in with a guy who was already on the rack and couldn’t be “that guy” so I made a little adjustment to the warm-up.
The goal was 360 x 3 x 5, but jetlag got to me and I was forced to drop the weight.

BENCH
Warm-up: Bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1, 265 x 1, 285 x 1
Work sets w/wrist wraps: 307 x 5, 295 x 2 x 5

CG BENCH
265 X 5

SNATCH GRIP DEADLIFT
295 X 2 X 8


27 May 2015

LIGHT DAY

PRESS
Warm-up: Bar x 2 sets, 65 x 5, 85 x 5, 105 x 3, 120 x 1, 135 x 1
Work Sets w/wrist wraps: 150 x 3 x 5 3-4 minute rest periods

PC
Warm-up: 95 x 3, 135 x 3, 155 x 1, 175 x 1
Work Sets: 185 x 10 x 1 1 minute rest period

CHINUPS
12, 12, 11 2 minute rest period
Just couldn’t seem to squeeze out that last one.


29 May 2015

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, 295 x 1, 315 x 1,
355 x 1
Work Sets w/belt & sleeves: 395 x 1, 385 x 2 x 1 5 minute rest periods

This was my first ME squat day in months. I’ve been suffering from trochanteric bursitis for about 8 months and as a result I had to decrease my squatting frequency to once per week. I’ve been feeling asymptomatic recently so I’m testing the waters with ME days again.

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
Work Set w/wrist wraps: 300 x 5 Relaxed the triceps at the bottom.

Right arm lagged behind on the last rep.

CONVENTIONAL DL
Warm-up: 135 x ??, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 385 x 1
Work Set w/belt: 430 x 5

[Scott.Acosta]

1 June 2015

Weight 194.6 lbs. thin and feeble

VOLUME DAY

SQUAT
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, 330 x 1
Work Sets w/belt and sleeves: 365 x 3 x 5 8-10 minute rest periods

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, 280 x 1
Work Sets w/wrist wraps: 310 x 5, 295 x 2 x 5 6-8 minute rest periods

CG BENCH
265 x 6

SGDL
300 x 2 x 8 3 minute rest period

[Scott.Acosta]

3 June 2015

Weight 197 lbs. Definitely hydrated today. Still thin and feeble

LIGHT DAY

PRESS
Warm-up: bar x 2 sets, 65 x 5, 85 x 5, 105 x 3, 125 x 1, 140 x 1
Work Sets: 152 x 3 x 5 about 4 minute rest periods

PC
Warm-up: 115 x 3, 135 x 3, 155 x 1, 175 x 1
Work Sets: 190 x 10 x 1 1 minute rest periods
It took me a few sets to get into the groove during my working sets. I think I'll add an extra single @ 155 and 175 during my warm-ups

Chin-ups
3 x 12 2 minute rest periods

Light stretching to finish out the day.

[Scott.Acosta]

5 June 2015

Weight: 198

MAX EFFORT DAY

SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1, 265 x 1, 285 x 1, 305 x 1, 345 x 1
Work Sets w/sleeves and belt: 385 x 1, 395 x 1, 405 x 1 6-8 minute rest periods

FLOOR PRESS
Warm-up: bar x 1 set, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1, 265 x 1, 285 x 1 relaxed the triceps at the bottom
Work Sets w/ wrist wraps: 305 x 2 x 3 5 minute rest periods. Relaxed the triceps at the bottom

CONVENTIONAL DEADLIFT
Warm-up: 135 x ??, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 355 x 1, 390 x 1
Work Set w/belt: 435 x 5

Didn't sleep well last night so I was a bit bleh going into training. had a cup of coffee prior to training and took a 200mg caffeine pill just before starting my work sets of squats. That seemed to level me out, but I was never able to get very amped up for the heaviest work. Over all, not bad considering.

[Scott.Acosta]

8 June 2015

Weight 198.4

AGE: 33

VOLUME DAY

SQUAT
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, aded sleeves 255 x 1, 275 x 1, 295 x 1, added belt 335 x 1
Work Sets w/ belt & sleeves: 370 x 3 x 5 PR 8 minute rest periods
Very explosive today. Was able to rattle the plates on the first 3 reps of each set. Final rep of the day was a grinder.

BENCH
Warm-up: bar x 1 set, 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: 312 x 5, 297 x 2 x 5 5 minute rest periods

CG BENCH
265 x 7

SGDL
305 x 2 x 8 about 3 minute rest periods

[Scott.Acosta]

10 June 2015

Weight 196.2
5 hours of sleep and not properly hydrated. Grit my teeth and got it done anyway

LIGHT DAY

PRESS
Warm-up: bar x 2 sets, 65 x 5, 85 x 5, 110 x 3, 135 x 1
Work Sets: 155 x 3 x 5 4 minute rest periods

PC
Warm-up: 95 x 3, 115 x 3, 135 x 3, 155 x 2 x 1, 175 x 2 x 1
Work Sets: 192 x 5 x 1 w/1 minute rest periods. 192 x 5 x 1 w/2minute rest periods

Chin-ups
12, 12, 12, 6 w/2minute rest periods

[Scott.Acosta]

12 June 2015

Weight:197

SQUAT
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, added belt 340 x 1, 375 x 1
Work Sets w/belt and sleeves: 405 x 3 x 1 w/5-6 minute rest periods

FLOOR PRESS
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1, 265 x 1, 285 x 1
Work Sets w/wrist wraps: 310 x 2 x 3 w/5 minute rest periods

CONVENTIONAL DEADLIFT
Warm-up: 135 x ??, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 355 x 1, 390 x 1
Work Sets: 440 x 4, 440 x 2 w/6 minute rest period

The deadlift felt heavy today. Probably just fatigue carrying over from squats. The goal was to get 440 x 5, which would've tide my PR. I could've done 5, but I knew my form would've broke. After feeling like a failure I decided I would salvage my day by doing an extra set. I'll still go to 445 next week, but with the goal of 2 triples.

[Scott.Acosta]

15 June 2015

Weight: 198.8

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 335 x 1
Work Sets w/sleeves and belt: 375 x 3 x 5 !!ANOTHER PR!! w/8 minute rest periods

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, 285 x 1
Work Sets w/wrist wraps: 315 x 5, 300 x 2 x 5 w/5 minute rest periods.

CG BENCH
265 x 7

SGDL
310 x 2 x 8 w/3 minute rest periods.

Everything felt strong today. The hook grip on the SGDL is a complete bitch.

[Scott.Acosta]

17 June 2015

Weight 200

LIGHT DAY

PRESS
Warm-up: bar x 2 sets, 80 x 5, 95 x 5, 110 x 3, 125 x 1, 140 x 1
Work Sets: 157 x 3 x 5 w/4 minute rest periods

PC
Warm-up: 115 x 3, 135 x 3, 155 x 2 x 1, 175 x 2 x 1
Work Sets: 195 x 10 x 1 w/2 minute rest periods

WEIGHTED CHINS
35 x 3 x 8 w/2 minute rest periods

[Scott.Acosta]

19 June 2015

Weight: 199.6

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 w/belt and sleeves: 410 x 3 x 1 w/6 minute rest periods
NOTE: Things felt a little slow and heavy today. The first 2 singles at 410 weren't my best. The 2nd single was absolutely ass to ankles. Don't know what I was thinking there; probably wasn't. The 3rd single felt sharp and strong.

FLOOR PRESS
Warm-up: bar x 2 sets, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 1, 265 x 1, 285 x 1
Work Sets w/wrist wraps: 315 x 2 x 3 w/5 minute rest periods
NOTE: Everything was solid. Very explosive even after relaxing at the bottom. I'm planning on running this out and anxious to see what kind of dynamic correspondence this has to my competition bench press. So far it seems the floor press has had a positive effect on my lock out strength.

CONVENTIONAL DEADLIFT

Warm-up: 135 x ??, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 355 x 1, added belt 395 x 1
Work Sets w/belt and Oly shoes: 445 x 2 x 3 w/6 minute rest periods
NOTE: deadlifts are definitely taking a hit from heavy squatting, but that's fine. I'll just keep adding weight and letting reps decrease as necessary.