T
Theprodigalson
Member
- Sep 21, 2015
- 44
- 8
Start of meet prep. figured i probably should start this back up so Pillar can see. will be doing regular updates, just wanted to get all of my training of this training cycle in place. Will be doing my first meet in April so ill try to keep this log as comprehensive as possible leading up to that. lifting days are Monday Wednesday Friday Saturday. Tuesdays and Thursdays will be 30min stretching and 30-45min cardio. Sunday will be off day entirely. I am doing good mornings in place of Deadlifts for now as i hurt my intercostal. the first week on February i will try Deadlifting again as that will be roughly 6 weeks off. i miss deadlifting entirely too much.
1-4
Comp Bench 315 9RPE
1set 5reps
Rep drop 8RPE until 9RPE
3sets 3reps
CGBP 205 7RPE
5sets 10reps
Front Delt Raises 75 7RPE
5sets 10reps
1-7
Good mornings 290 9RPE
1SET 3REPS
10%drop 260
2SETS 3REPS
Upper back work
Seat rows with a slight lean 160 7RPE
10SETS 10REPS (need to bump this weight up)
the heavy GMs kicked my dick in the dirt!
1-8
Worst session I've had in a long time. Knew I should've given myself an extra days rest after GMs yesterday
Squats 365 9RPE
1SET 3REPS (teriible terrible terrible. Felt heavy as all hell and moved just as slow)
10%drop 325
2SETS 3REPS (equally terrible )
Hamstring rep work
Seated leg curls 220 8RPE
5SETS 10REPS
1-9
Bent Over Rows 205 8RPE
5SETS 10REPS
CGBP 235 8RPE
4SETS 10REPS
Lying Leg Curls 200 8RPE
5SETS 10REPS
Hammer Curls 35 8RPE
3SETS 10REPS
Adductor 160 8RPE
3SETS 20REPS
Abductor 120 8RPE
3SETS 20REPS
1-10
Good Mornings 275 8RPE
1SET 5REPS
REP DROP
3SETS 3REPS
Upper Back Rep Work(seated high rows) 130 8RPE
10SETS 10REPS
1-13
Bench 330 9RPE
1SET 3REPS
10% drop 300
2SETS 3REPS
Tricep rep work
Close Grip Bench 205 8RPE
4SETS 10REPS
Front Delt rep work
Front Barbell Raises 80 8RPE
5SETS 10REPS
1-15
Squats 375 9RPE
1SET 5REPS
Rep drop
3SETS 3REPS
Hamstring rep work
Seated curls 210
5SETS 10REPS
Fairly certain the squats were a rep PR. Thanks to Docd for that chart, helped big time with my build up.
1-16
CGBP 215 8RPE
4SETS 10REPS
Weighted Pull Ups BW+28
5SETS 10REPS
Lying Leg Curls 220 8RPE
5SETS 10REPS
Adductor and abductors 8RPE
3SETS 20REPS
1-4
Comp Bench 315 9RPE
1set 5reps
Rep drop 8RPE until 9RPE
3sets 3reps
CGBP 205 7RPE
5sets 10reps
Front Delt Raises 75 7RPE
5sets 10reps
1-7
Good mornings 290 9RPE
1SET 3REPS
10%drop 260
2SETS 3REPS
Upper back work
Seat rows with a slight lean 160 7RPE
10SETS 10REPS (need to bump this weight up)
the heavy GMs kicked my dick in the dirt!
1-8
Worst session I've had in a long time. Knew I should've given myself an extra days rest after GMs yesterday
Squats 365 9RPE
1SET 3REPS (teriible terrible terrible. Felt heavy as all hell and moved just as slow)
10%drop 325
2SETS 3REPS (equally terrible )
Hamstring rep work
Seated leg curls 220 8RPE
5SETS 10REPS
1-9
Bent Over Rows 205 8RPE
5SETS 10REPS
CGBP 235 8RPE
4SETS 10REPS
Lying Leg Curls 200 8RPE
5SETS 10REPS
Hammer Curls 35 8RPE
3SETS 10REPS
Adductor 160 8RPE
3SETS 20REPS
Abductor 120 8RPE
3SETS 20REPS
1-10
Good Mornings 275 8RPE
1SET 5REPS
REP DROP
3SETS 3REPS
Upper Back Rep Work(seated high rows) 130 8RPE
10SETS 10REPS
1-13
Bench 330 9RPE
1SET 3REPS
10% drop 300
2SETS 3REPS
Tricep rep work
Close Grip Bench 205 8RPE
4SETS 10REPS
Front Delt rep work
Front Barbell Raises 80 8RPE
5SETS 10REPS
1-15
Squats 375 9RPE
1SET 5REPS
Rep drop
3SETS 3REPS
Hamstring rep work
Seated curls 210
5SETS 10REPS
Fairly certain the squats were a rep PR. Thanks to Docd for that chart, helped big time with my build up.
1-16
CGBP 215 8RPE
4SETS 10REPS
Weighted Pull Ups BW+28
5SETS 10REPS
Lying Leg Curls 220 8RPE
5SETS 10REPS
Adductor and abductors 8RPE
3SETS 20REPS
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