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Thread: George's training log

  1. #1
    Join Date
    Jan 2014
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    7

    Default George's training log

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    Hello everyone. I'm new to this board and hope to meet some new friends and fellow lifters on here. I'm a competitive powerlifter, I compete in the 242's/220's(whichever I decide at a certain moment lol).

    My best lifts are
    geared
    625 SQ
    450 BP
    500 DL
    raw
    415 SQ
    315 BP
    475 DL

    My lifts are down right now. I suffered some injuries. I tore my left glute about a year and a half ago, arthritis or tendonitis(or something) in my left hip, pulled my neck/trap muscles pretty bad on my left side, and and got a new job over the summer and wasn't very consistant with my training. All my injuries are pretty much 100% right now, except for my hips(but they are a lot better).

    I hadn't competed in almost 2 years. But I plan on competing at the SPF South Carolina meet on April 19th and looking to hit a PR total in the 220lbs weight class.

    This is what my training week looks like

    Mon- Bench
    Tue- Squats
    Wed- Auxiliary
    Thu- Declines(close-grip)
    Fri- Deadlifts
    Sat- Auxiliary

  2. #2
    Join Date
    Jul 2013
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    1,901

    Default

    Hey George, your log caught my eye because I have a son named George. Bummer about all the injuries over the last year or so...here's to health and staying injury free! I will be following

  3. #3
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    Jan 2014
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    Quote Originally Posted by Lakshmi Meadows View Post
    Hey George, your log caught my eye because I have a son named George. Bummer about all the injuries over the last year or so...here's to health and staying injury free! I will be following
    Thanks for following man, your son has a great name lol. I guess injuries come with the territory though. They are bound to happen sooner or later.

  4. #4
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    Monday 1/27/14 Bench(WK 4)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 60x12, 75x12

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x2 added DD Shirt
    365x1
    375x1

    Slingshot Bench(used my buddies new Full Boar slingshot)
    285x6
    295x5

    Icarian Rows(wide-grip)
    100x12
    130x12
    150x10

    (That was it. Everything felt heavy today. I'm tired and a little stressed at the moment.)

  5. #5
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    Tuesday 1/28/14 Squats(WK 4)

    Warm-Up
    Leg Extensions: 20x20, 30x20
    Seated Leg Curls: 30x20, 40x20
    Reverse Hypers: 45x15, 55x15

    Squats
    45x5 close-stance
    45x5 med-stance
    45x5 comp-stance
    135x3
    185x3
    225x2
    275x1 Belt
    315x1 added Briefs
    360x2, 5 sets, added suit bottoms

    Close-Stance Squats
    225x3x6

    Ultra-Wide Stance Squats
    95x3x10

    Glute-Ham Raises
    BWx12
    BWx8
    BWx8

    Horizontal Calf Raises
    190x3x20

    Standing Cable Crunches
    90x25
    110x25
    130x25
    150x25

    (That was it. Good workout tonight, all squats felt really strong.)

  6. #6
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    Wednesday 1/29/14 Aux(WK 4)

    Straight-Arm Pulldowns
    20x12
    25x12
    30x3x12
    Face Pulls
    20x12
    25x12
    30x3x12
    Wide-Grip Pulldowns
    60x12
    70x12
    80x12

    Wide-Grip Shrugdowns
    80x3x12
    DB Shrugs
    40x3x20
    Neck Harness
    25x3x15

    AB Lounge
    3 sets of 20

    1-Legged Standing DB Calf Raises
    40x3x20
    each leg

    Reverse Ez-Bar Curls
    20x20
    25x20
    30x20

    (That was it. I lifted at my house today and it sleeted and snowed last night and was very cold in my garage gym so I didn't do any cardio today.)

  7. #7
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    Thursday 1/30/14 Declines(WK 4)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Side Cable Rotators: 10x2x15
    Pulldowns: 60x12, 75x12

    Decline Press- Close-Grip
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1
    310x6
    315x6
    295x8

    Icarian Rows(Close-grip)
    100x12
    130x12
    140x3x12
    Rear Delts on Pec-Dec(old school pec-dec)
    30x12
    45x12
    60x12

    Hammer Curls
    25x12
    30x12
    35x12

    Body-Masters Shrugs(static hold)
    200x3x12

    Lying Crunch Machine
    20x25
    25x25
    30x25
    35x25

    (That was it, good workout today. Everything felt strong.)

  8. #8
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    Friday 1/31/14 Deadlifts(WK 4)

    Warm-Up
    Leg Extensions: 30x20, 40x20
    Seated Leg Curls: 20x20, 40x20
    Pulldowns: 60x12, 75x12
    Body Masters Shrugs: 100x15, 110x15

    Front Squats
    45x5
    95x3
    135x1
    155x3
    175x3
    195x3
    215x3 This is a PR triple for full front squats

    Trap-Bar Deadlifts
    135x3
    225x1
    315x1
    405x3
    425x3
    440x3 PR on trap bar

    Deadlifts- Sumo
    135x3
    225x1
    315x1 Briefs
    385x1, 10 sets(added suit bottoms) 1min rest intravels

    Chain Deadlifts(100lbs of chains)
    335+Chains x2, 3 sets

    (That was it, it was getting pretty late and I was wipped out after all of this.)

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