PDA

View Full Version : MGMelgar's Training Log



MGMelgar
12-01-2009, 12:23 AM
22 yrs old. 265lbs

3 yrs powerlifting

My best single ply lifts are 606-463-556.

I'm currently preparing to lift on Feb. 6 in Santa Clarita, CA.



11/23/09 - 11/29/30

11 Weeks out

Mon - Miss

Wed

A. Chin ups
2 x 3 x 265 - 7
3 x 275 - 7
3 x 280 - 8
2 x 3 x 270 - 7
3 x 270 - 8

B. Sumo DL
3 x 225 - 7
3 x 245 - 7
3 x 265 - 8
3 x 255 - 8

I really need to start stretching/foam rolling my hamstrings more often, I felt really stiff

C1. Split Squat, 1A
13 x 50 - 8
11 x 50 - 8
10 x 50 - 8

C2. Tate Press
10? x 50's - 8
12 x 50's -8
12 x 50 - 8


Fri

A. Bench w/wraps
3 x 275 - 7
2 x 315 - 8
3 x 295 - 8

B. N SSB 12" Box Squat
3 x 245 - 7
3 x 265 - 8
3 x 255 - 7.5

C1. N EZ Rev Curls
11 x 70 - 8
10 x 70 - 8
9 x 70 - 8

C2. SLDL, 1A/L
14 x 15 - 8
11 x 15 - 8
9 x 15 - 8


Saturday

A. 14" Box Squat w/belt
3 x 405 - 7
3 x 425 - 8
3 x 405 - 7.5

B. DB Row, TH
9 x 100 - 8
7 x 100 - 8
6 x 100 - 8

I had to cut this session short, since I got to the gym late and had plans in the afternoon.

MGMelgar
12-06-2009, 09:10 PM
I had a tough time getting my workouts in this week. It was the week before finals though so I'm not too bummed about it.

Tuesday (Monday)

A. Conv. DL w/ Belt
2 x 3 x 365 - 8
3 x 385 - 9
3 x 365 - 9

B. 3 Board Press, M Grip
3 x 315 - 8
3 x 335 - 8
3 x 345 - 9
3 x 325 - 9


thursday (Wednesday)
A. Chin Up
3 x 275 - 8
3 x 285 - 8
3 x 290 - 8.5
3 x 295 - 9
3 x 280 - 8
3 x 280 - 9

B. SLDL, Sumo
3 x 245 -8
3 x 275 - 8
3 x 295 - 9
2 x 3 x 280 - 8
3 x 280 - 9


Saturday (Fri/Sat)
A. Bench w/ wraps
3 x 275 - 8, no wraps
3 x 295 - 8
3 x 315 - 9
2 x 3 x 295 - 8
3 x 295 - 9

B. Squat w/ belt, 14" Box
3 x 405 - 8
3 x 435 - 9
3 x 415 - 8
3 x 415 - 9

C. Hanging Leg Raises @ 9
13
11
11
9

MGMelgar
12-13-2009, 10:52 PM
9 weeks out.

Monday

A. Conv DL w/belt
2 x 365 - 8
2 x 385 - 8
2 x 405 - 8
2 x 415 - 9
2 x 385 - 8
2 x 385 - 9

B. M 3 Board Press
2 x 345 - 8
2 x 365 - 8.5
2 x 385 - 9

C1. Halbert Rolls @ 9
12, 10, 10 x 30's

C2. Rollouts @ 9
13, 11, 10 x 135



Wednesday

A. Chin Ups
2 x 290 - 8
2 x 300 - 8.5
2 x 310 - 9
2 x 2 x 290 - 8
2 x 290 - 9

B. Sumo SLDL
2 x 275 - 7.5
2 x 295 - 8
2 x 315 - 8
2 x 325 - 9
2 x 2 x 305 - 8
2 x 305 - 9

C1. Split Squat, 1A @ 9
13, 11, 9 x 65

C2. Tate Press @ 9
11, 10, 9 x 65's



Friday

A. Bench w/ wraps
2 x 295 - 8
2 x 315 - 8.5
2 x 325 - 9
2 x 305 - 8
2 x 305 - 9

B. N SSB 12" Box Squat
2 x 275 - 8
2 x 295 - 8.5
2 x 305 - 9
2 x 285 - 8
2 x 285 - 9



Saturday

A. 14" Box Squat
2 x 435 - 8
2 x 455 - 9
2 x 425 - 8
2 x 425 - 9

B. DB Row, TH @ 9
7, 6, 6 x 115

C1. Military Press @ 9
12 , 9, 9 x 135

C2. Hanging Leg Raises
15, 15, 15

MGMelgar
12-19-2009, 07:14 PM
8 weeks out.

Monday

This workout was horrible. I called it early. I worked up to 405 for a double on the DL and was straining like I was going for a new PR. Even the mobility work sucked. Everything was off, I'm still not sure why.


Wednesday

A. Chin ups
2 x 300 - 8.5
2 x 310 - 9
2 x 320 - 9
2 x 330 - 10

My bicep started bothering me at this point so I didn't lower the weight to get more volume in.

B. Sumo SLDL
2 x 345 - 9
2 x 365 - 10
2 x 340 - 9
2 x 340 - 10

The bar was rolling out of my hand. I don't usually have grip problems but I guess work might have worn out my hands more than I realized.

C1. Split Squat, 1A @ 10
12, 11, 10 x 80

C2. Tate Press @ 10
7, 6, 5 x 80's



Friday

A. Bench w/ Wraps
2 x 335 - 9
2 x 345 - 10
2 x 320 - 9
2 x 320 - 10

B. N SSB 12" Box Squat
2 x 295 - 9
2 x 315 - 10

I had to stop because the gym was closing. I forgot that it closes an hour earlier on Fridays.


Saturday

A. 14" Box Squat
2 x 455 - 9
2 x 475 - 9.5
2 x 485 - 10
2 x 455 - 10

B. DB Row, TH
14, 10, 9 x 100

C1. Military Press @ 10
10, 6, 6 x 155

C2. hanging Leg Raises
3 x 15

MGMelgar
12-26-2009, 08:55 PM
7 weeks out

The combination of working more hours over winter break and my gym being open less because of the holidays caused me to do my Monday, Wednesday, Friday workouts on Monday, Tuesday and Wednesday. I had to miss my usual Saturday workout.

Monday

A. Suit Sumo DL w/ belt
4 x 405 - 7
4 x 425 - 8
4 x 405 - 8

I screwed this up. I was supposed to be working at a higher RPE.

B. DB Row, TH
15 x 100 - 9
10 x 100 - 9
7 x 100 - 9

C. Split Squat, 1A
11 x 80 - 9
8 x 80 - 9
6 x 80 - 9

D. Tate Press
11 x 65's - 9
7 x 65's - 9
6 x 65's - 9



Tuesday

A. Shirt Bench w/wraps
4 x 365 - 8
2 x 4 x 405 - 8
2 x 425 - 9

My form was all over the place. I need to work on consistency with my form in a shirt.

B. Sumo Rack Pull, #1
4 x 315 - 8
4 x 335 - 8
4 x 355 - 9

C. Halbert Rolls
14, 11 x 30's - 9

D. Hip Thrusts
14, 11 x 115 - 9



Wednesday

A. Suit Squat w/ belt
4 x 455 - 8
4 x 495 - 9
4 x 475 - 9

B. M 3 Board Press
4 x 315 - 8
4 x 345 - 9
4 x 325 - 8.5

C. SLDL
8 x 275 - 9
6 x 275 - 9

D. W Reverse Curls
7 x 80 - 9
6 x 80 - 9

muscle_g
12-27-2009, 07:37 AM
7 weeks out

The combination of working more hours over winter break and my gym being open less because of the holidays caused me to do my Monday, Wednesday, Friday workouts on Monday, Tuesday and Wednesday. I had to miss my usual Saturday workout.


I know how you feel about missing workouts because of the holidays. This week I had to workout Mon, Tue, and Wed, and then I had to miss the rest of the week.

MGMelgar
01-02-2010, 11:08 PM
6 weeks out.

Monday

A. Suit Sumo DL w/ belt
2 x 455 - 8
1 x 465 - 8
2 x 435 - 7
2 x 435 - 8

Learned something important: Use the bar to pull myself into position.

B. DB Row, TH @8
9 x 115
2 x 6 x 115

C. Split Squat, 1A @8
7 x 85
8 x 85
6 x 85

D. Tate Press @ 8
9 x 70's
7 x 70's

Ran out of time.



Wednesday

A. Shirt Bench w/ wraps
2 x 405 - 7
2 x 435 - 8
2 x 415 - 8

4hrs of sleep for two nights + 12hr shift = a short workout



Thursday
A. Suit Squat w/ belt
2 x 495 - 7
2 x 530 - 8
1 x 505 - 7

After getting rolled over a bit on the 2 x 530 set, I was focusing on flexing my abs hard on the next set. About half way up on my rep with 505 I felt something move on the bottom right side of my abs. I decided that I had had enough squatting for the day. The area is still a little tender

B. M 3 Board Press
2 x 315 - 7
2 x 335 - 7
2 x 370 - 8
2 x 350 - 8

C. SLDL @ 8
9 x 265
7 x 265
6 x 265

D. W Reverse Curls @ 8
10 x 70
2 x 8 x 70



Saturday

A. Pullups
2 x 275 - 7
2 x 290 - 7.5
2 x 295 - 8
2 x 280 - 7
2 x 280 - 8

B. SSB Squat
2 x 295 - 7
2 x 315 - 7.5
2 x 325 - 8
2 x 305 - 8

C. 2ct Pause Bench
2 x 275 - 7
2 x 295 - 8
2 x 2 x 275 - 7
2 x 275 - 8

I had to get set in a different way because my hips were tight from squatting. I was surprised with how solid I felt once I unracked the weight. I'm going to try this on Wednesday during my shirted bench session.

D. Leg Curls, 1L @ 8
8 x 60
6 x 60
7 x 60

MGMelgar
01-20-2010, 12:57 PM
I haven't posted in about 2 weeks, this is going to be a long one.

1/4/10 - 1/10/10

Monday

A. Suit DL, belt
2 x 405 - 8
2 x 2 x 425 - 9
3 x 1 x 455- 9

That was the end of the workout. I might have done some abs. The right side of my abs was still bothering me. Its probably not the only reason the day sucked but I'm sure it added to it.




Wednesday

Hoping the ab isn't a problem.

A. Shirt Bench, wraps
4 x 375 - 8
4 x 415 - 9
4 x 385 - 9

B. Sumo Rack Pull, #1
4 x 315 - 7.5
4 x 335 - 8
3 x 365 - 9

C. Halbert Rolls
12 x 35's - 9
9
9

This session was slightly better than last. My ab hurt anytime I flexed or arched hard to set up to bench. Not good.



Friday

I warmed up to squat like i normally do. All sets were okay, until I put on 315. I could feel a light strain on all my sets, but there was a noticeable pain when I came out of the hole with 315. Because I'm stubborn, I decided to see what 365 felt like, hoping that the pain was a fluke. The pain was worse. I need some time off to let this heal.

A1. Pullups x (1 x n)
A2. Pushups x (3 x n)
A3. Squats x (5 x n)

n = round number

I completed six rounds



Saturday

A1. Neutral Pullups x 3
A2. Dips x 5
A3. Jumps x 3

I completed 11 rounds in 20min.

B. Decline situps
12,10, 9, 7

These don't bother my abs for some reason.



1/11/10 - 1/17/10

Monday

A1. DB Swing, 1A x 5 each
A2. Renegade Row x 5 each
A3. Front Squat, 1A x 5 each
A4. Alt DB Military x 5 each

20min, 5 rounds, 45's

My gym just got a reverse hyper.

B. Reverse Hyper
10 x 25, 50, 70, 90

I think the machine was assembled incorrectly, there is a cross bar blocking the pads that surround ankle/calf. That piece looks like it should be turned 180 deg. It looks like a WSB Reverse Hyper, I'm going to look at some pictures.



Wednesday

A1. Face Pulls
12, 11, 10, 11 x 120

A2. OH Tricep Ext, EZ
10, 9, 7, 7 x 110

B1. Seated Calf raises
B2. Leg Curls, 1L
B3. Hammer Curls

I don't remember what or how many but I did some.


Tabata: Front Squat

20/10, 4 min

Again, I dont remember how many I did but I don't think I was keeping count.



Friday

A1. Pullups x (1 x n)
A2. Pushups x (3 x n)
A3. Squats x (5 x n)

n = round number

30s rest

6 rounds, i wasnt able to finish all the reps on the 7th round.



Saturday

Miss- I was in San Diego with the girlfriend.

MGMelgar
02-06-2010, 05:12 PM
1/18/10 - miss

1/20/10

A1. OH Tricep Extensions, EZ
18, 14, 7 x 100 - 10

A2. Halbert Rolls
15, 13, 7 x 25's - 10

B1. Satnding Calf Raises
16, 11, 12 x 6pl - 10

B2. Leg Curls, 1A
16, 13, 11 x 35's - 10

B3. Hammer Curls
9, 9, 7 x 60 - 10

Tabata: Front Squats 20/10, 4min



1/22/10

A1. Pull Ups x (n x 1)
A2. Push Ups x (n x 3)
A3. Squats x (n x 5)
n = round #

completed 6 full rounds, then worked back down.



1/23/10

A1. Neutral Pullups x 3
A2. Dips x 5
A3. Jumps x 3
20 min

10 rounds in 17:30...gym closed



1/25/10

A1. DB Swing, 1A x 5ea
A2. Renegade Row x 5ea
A3. Front Squat x 5 ea
A4. Alt DB Military x 5ea

20 min, 6 rounds in 19:26



1/27/10

A1. OH Tricep Extension, EZ
5 x 135 - 10
9 x 125 - 10
9 x 105 - 10

A2. Halbert Rolls
15, 9, 10 x 30's -10

B1. Leg Curls, 1A
7 , 5, 5 x 70

B2. Seated Calves
11, 11, 9 x 115

B3. Rev. Curls, EZ
14, 11, 9 x 70



1/29/10

Did some squatting, pulling and abs. I cant give details because I didn't write anything down. I was mainly checking the status of my ab. There was no pain.



1/30/10

Did some benching and pullups. Don't remember numbers.

MGMelgar
02-06-2010, 05:32 PM
Ab is feeling good. I decided that I'm going to start lifting normally but with lower training maxes.

2/1/10

A. Conv. DL
5 x 345 - 9
5 x 365 - 10
5 x 355 - 10

B. SSB Squat, M, A2G
5 x 225 - 8
5 x 255 - 10
5 x 245 - 10

C1. Leg Curls, 1L
3, 4, 3, x 70 - 8

C2. Straight leg Leg Raises
12, 10 9 - 8

C3. Pull Ups
8, 6, 5 x BW - 8

C4. Hip Thrusts
14, 11, 8 x 165 - 8



2/3/10

A. Bench
5 x 275 - 9
5 x 295 - 10
5 x 285 - 10

B. 3 Brd Press
5 x 305 - 9
4 x 325 - 10
5 x 315 - 10

C. Tricep Death


D1. Decline Situps
20, 14, 12 x BW - 8

D2. Rev Flies
12, 10, 9 x 25's

D3. Rev curls, EZ
6, 6, 5, x 65



2/5/10

A. Squat
5 x 365 - 9.5
5 x 385 - 10
5 x 375 - 10

B Rack Pulls, #3
5 x 365 - 9
5 x 385 - 10
5 x 375 - 10

C1. Leg Curls, 1L
20, 17, 10 x 30

C2. DB Row
18, 14, 13 x 70

C3. Hip Thrusts
20, 15, 14 x 135



2/6/10

A. W Pause Bench, TB
5 x 275 - 9
5 x 285 - 9.5
4 x 295 - 10
4 x 275 - 10

B. M Incline
5 x 185 - 9
5 x 225 - 10

C1. Front Raises
20, 20, 20 x 12.5's

C2. Side Raises
20, 20, 20 x 12.5's

C3. Face Pulls
28, 20, 20 x 50

MGMelgar
02-13-2010, 09:01 PM
2/8/10

A. Deadlift
3 x 365 - 8
3 x 390 - 9
3 x 370 - 9

B. SSB Squat, M A2G
3 x 255 - 8
3 x 275 - 9
2 x 3 x 255 - 8/9

C1. Pullups
4 x ? x BW - 9

C2. Leg Curls, 1A
4, 3, 3, 3 x 70 - 9

C3. Hanging Leg Raises
12, 11, 10, 9

C4. Reverse Hyper
4 x 12 x 140 - 9



2/10/10

A. Bench
3 x 295 - 8
2 x 315 - 9
3 x 300 - 9

B. 3 Board Press
3 x 315 - 8
3 x 335 - 9
2 x 3 x 320 - 8/9

C. Tricep Death
17 x 185
13 x 185

D1. Rev Curls, EZ
4 x ? x 65 - 9

D2. Decline Situps
4 x ? x (+25) - 9

D3. Rev Flies
4 x ? x 25's - 9



2/12/10

A. Squat
3 x 365 - 8
3 x 385 - 8.5
3 x 410 - 9
2 x 3 x 385 - 8/9

B. Rack Pulls, #3
3 x 385 - 8
3 x 410 - 9
3 x 385 - 9

C1. LM Twists
4 x ? x 25

C2. Chip ups
11, 8, 6, 5, x BW - 9

C3. Reverse Hyper
20, 17, 14, 10 x 50

C4. Leg Curls, 1A
25, 22, 17, 13 x 25 - 9



2/13/10

A. Pause Bench, W, TB
3 x 275 - 8
3 x 305 - 8.5
3 x 315 - 9
3 x 3 x 300 - 8/9

B. Incline, M
3 x 215 - 8
3 x 240 - 9
2 x 3 x 230 - 8

C1. Front Raises
30, 25 x 15 - 9

C2. Side Raises
30, 25, 21, 18 x 15 - 9

C3. Face Pulls
25, 22, 17, 14 x 60

D. Hanging Leg Raises
20, 11, 9, 9

MGMelgar
02-17-2010, 02:03 PM
2/15/10

A. Conv DL
5 x 335 - 9
5 x 370 - 10
5 x 345 - 10

B. SSB Squat, M, A2G
5 x 260 - 9
5 x 275 - 10
5 x 260 - 10

C1. DB Swing
12, 10, 10, 10 x 95 - 9

C2. Decline Situps
15, 12, 10, 8

C3. Pullups
8, 6, 6, 5 x BW - 9

D Leg Curls, 1L
6, 5, 5, 5 x 60 - 9


I've realized over my last couple of DL workouts that patience during setup and while breaking the bar off the floor is key. I think failing to realize this is one of the things that held back my deadlift this past year.

MGMelgar
02-20-2010, 06:01 PM
2/17/10

A. Bench
5 x 245 - 8
5 x 285 - 9
5 x 295 - 10
5 x 280 - 10

B. 3 Board Press
5 x 285 - 8.5
5 x 325 - 10
5 x 310 - 10

C. Band Face Pulls
5 sets, done between bench and 3 Brd sets

Felt strong. I had some problems with stability but I worked it out on the last set of benching.



2/19/10

A. Squat
5 x 365 - 8.5
5 x 390 - 10
5 x 370 - 10

B. Rack Pull, #3
5 x 365 - 8.5
5 x 395 - 10
2 x 5 x 375 -9/10

C1. Reverse Hyper
4 x 20 x 50

C2. leg Curls, 1L
4 x 15 x 30

C3. Hanging Leg Raises
4 x 10?

C4. Chin Ups
6, 6, 6, 5 x BW



2/20/10

A. Pause Bench, W, TB
5 x 305 - 9
4 x 325 - 10
5 x 305 - 10

B. M Incline
2 x 5 x 305 - 8.5

C1. Face Pulls
4 x 20 x 50

C2. Side Raises
4 x 15 x 15's

D1. DB Tricep Extensions
4 x 15 x 35's

D2. Rev Curls
4 x 20 x 40

Solid session. I don't understand how I bench more on the Pause Bench w/a thick bar than I do on my competition grip bench. Maybe its time to consider moving my hands out.

MGMelgar
02-27-2010, 08:39 PM
12/22/10

I was supposed to Deadlift then do some SSB Squats but the vaginitis was flaring. Once it became clear that the whole workout was going to suck, I decided to quit while I'm ahead and do some rolling and stretching instead.



12/24/10

A. Bench
2 x 305 - 8
2 x 335 - 9
2 x 2 x 315 - 8/9

B. 3 Board Press
2 x 345 - 8
2 x 370 - 9
3 x 2 x 345 - 8/9

C1. Incline Tate Press
8, 5, 5, 5, 5 x 65's - 10

C2. Pull Ups
8, 5, 4, 4, 3 x BW - 10

D1. Face Pulls
12, 9, 7, 6, 4 x 120 - 10

D2. Hammer Curls
8, 6, 5, 5, 3 x 45's



2/26/10

A. Squat
2 x 365 - 8
2 x 415 - 8.5
2 x 440 - 9
2 x 2 x 410 - 8/9

B. Rack Pull, #3
2 x 415 - 8
2 x 435 - 9
2 x 2 x 405 - 8/9

C1. DB Row, 1A
9, 7, 7, 6, 6 x 105 - 10

C2. Leg Curls, 1L
7, 5, 4, 5, 4 x 70 - 10

I kept rounding over in the hole on the squat. I need to focus on arching hard as I sit back. I don't think its being caused by a weakness, I'm just being lazy.



2/27/10
A. Pause Bench, W, TB
2 x 335 - 8
2 x 360 - 9.5
2 x 335 - 9

B. M Incline
2 x 260 - 8
2 x 275 - 9
2 x 2 x 255 -8/9

C1. Incline Tate Press
25, 20, 15, 15, 15 x 35's

C2. Neutral Pull Ups
5, 5, 5, 5, 5, x BW

D1. Face Pulls
3 x 15 x 60

D2. Curls, EZ
3 x 15 x 40

All the weights felt slow on the pause bench. I realized once I moved on to Incline that I had not been trying to accelerate the bar.