George's training log

[GeorgeR1982]

Hello everyone I am new to this board. My name is George and I compete in the 242's and sometimes the 220's depending on where my weight is. I am a geared lifter but sometimes I will compete raw. I use alot of Wade Johnson's training methods and I talk to Wade alot about training.

My best lifts are
Geared
625 SQ
450 BP
495 DL

Raw
405 SQ
310 BP
475 DL

Lately I haven't been able to go as heavy on deads as I'd like to, because I am suffering from a glute injury(squats does not bother it). Sumo hurts it but conventional stance doesn't bother it near as bad. Well anyways I am gonna start posting my training here, feel free to make comments or whatever.

[GeorgeR1982]

Tuesday 8/14/12 SQ/DL

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

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x2 added belt
315x1
335x1 knee wraps
355x1 reverse green bands
stopped there my left hip has been bothering me and it was starting to hurt!!

Deadlifts- Conv
135x3
225x2
315x2
365x1
405x1 added belt
425x1
455x1

Reverse Hypers
100x12
150x2x12
Standing Leg Curls
11x12
22x3x12
each leg

Calf Presses(on leg press)
270x3x25(2 legged)
90x2x25(1 legged)

Seated Crunch Machine
100x20
125x20
150x20
DB Side Bends
60x15
70x15
75x15

(That was it. Squats felt like crap and deads felt strong. I normally deadlift on Friday's, but I just felt like getting some work in today. If the glute continues to hold up I think I am gonna do a Push/Pull meet on Sept. 15th.)

[GeorgeR1982]

Thursday 8/16/12 Declines(WK 8)

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 75x12, 90x12
Rope Pushdowns: 40x15, 50x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x1
340x6
360x3
370x3, this is a 5lbs 3 rep PR!!
320x8

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
65x2x15(one-armed)

Rear Delts on Pec-Dec
100x12
110x12
120x12
Side DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12
Rope Pushdowns
50x20
60x20
70x20

Machine Shrugs(static hold)
150x12
200x12
250x12

Seated Crunch Machine
PL5x20
PL7x20
PL9x15

(That was it. Declines felt very strong today and I hit a 3 rep PR!!)

[GeorgeR1982]

Friday 8/17/12 Deadlifts(WK 8)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats(to paralell box)
45x5
95x3
135x1
185x3
205x3
225x2, hit the rack on the way up of the 2nd rep and had to rack it quick or it would have fell

Deadlifts- Sumo
135x5
225x1
275x1
315x1 added Briefs
365x1 added Belt
420x1, 5 sets(1 set was conv with a hook grip) if I deadlift at the meet next month next month this may be around the opener

(That was it, I wanted to get in some hamstring, glute, calf, and ab work in but didn't have time. Glute felt good today so I tested it out a little. No pain in it, but it just felt kind of tight feeling. Hip is still hurting.)

[Oldster]

Very nice work, George. And congradulations on the decline PR! Woohoo! I'm curious though, what is a POR grip? Probably something I'll slap myself up along side the head with a 'doh'......

Looks like you are one strong fella and I hope to follow your log and read about your competitions.

[GeorgeR1982]

Very nice work, George. And congradulations on the decline PR! Woohoo! I'm curious though, what is a POR grip? Probably something I'll slap myself up along side the head with a 'doh'......

Looks like you are one strong fella and I hope to follow your log and read about your competitions.

Thank you very much!!

POR means pinky finger on ring. The power ring on the barbell.

[Oldster]

POR means pinky finger on ring. The power ring on the barbell.

I knew it, here it comes...................DOH! (as I slap myself up along the head..!)

Before I forget, again, how tall are you and what Federation do you lift in and how do you do with your numbers? I would assume very competative? Keep in mind I know very little about competing having never done it myself.

[GeorgeR1982]

I knew it, here it comes...................DOH! (as I slap myself up along the head..!)

Before I forget, again, how tall are you and what Federation do you lift in and how do you do with your numbers? I would assume very competative? Keep in mind I know very little about competing having never done it myself.

I am 5'9 and I'll compete in any fed, I've competed in APA, APF, and SPF. As far as how competative I am, my last meet I did was on June 9th and I won overall in the bench press, and I have placed 1st or 2nd in most of my meets. But it isn't really about winning, I just want to out do my numbers I got at the last meet, but coming home with a trophy aint bad neither lol. I. Anyway's I have a loooong way to go before I get to world class level's haha


Here is a video of my 3rd set on deadlifts Friday, 420lbs
http://www.youtube.com/watch?v=1-f3vAOkd2Y&feature=plcp

[GeorgeR1982]

Monday 8/20/12 Bench Press(WK 9)

Warm-Up
Chain Side Raises: 12
Chain Hammer Curls: 15

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x3 added Slingshot
315x3
335x3 added reverse green bands
365x3
385x3
405x2, PR!! wrist wrap wasn't wrapped good on my left hand so I racked it after the 2nd rep

Close-Grip BP(Thumb-Length from smooth)
225x2x5

Seated Cable Rows(wide-Nuetral grip)
100x12
125x12
150x12
50x2x10(one-armed)
Rear DB Raises
10x12
15x12
20x12
CSR Shrugs(plate loaded)
25x12
35x12
45x12

BB Curls
45x12
55x12
65x12
Lying DB Skull Crushers
35x2x10

Lying Weighted Ab Bench
30x20
35x20

Recumbent Bike: 15mins

(That was it. I was gonna get into my shirt and hit some heavy triples today, but the crew was short so I just some reverse band slingshot work. This exercise mimics the shirted bench quite well.)

[Oldster]

Good stuff George! I love the smell of PR's....