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.

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