View Full Version : ChrisR's 1100 Total Training Log
Completed my first PL comp last week (raw 165 wt. class). Totaled 1015, S 345, B 230, D 440. Went 6/9, technical misses, (not waiting for squat command, ass came off the bench). My goal is to total 1100 in August. Going to us this to track my workouts.
Some background info:
24 yo male
Buffalo NY
Last semester of Physical Therapy school
Last 7 years have bounced between mostly BB and a little Oly lifting.
Trained PL for past 6 months
Short term goal: total 1100 raw in competition
Long term goal: total raw elite (1374)
My training will be 3 week waves influenced by my interpretation of Brandon Lilly's "Cube Method".
Pause Bench (2sec.) = 195x5, 195x5, 195x5, 195x5
1 1/4 Bench = 135x5, 145x5 , 135x5
DB Incline = 50x6, 50x 7, 50x8
Close Grip Bench = 155x10, 135x10, 135x10
Floor Press = 135x10, 155x10, 175x10
Cable Press Downs = 3 sets
Low (12") box squats (belt-less)
12 doubles @ 240lbs
Paused (1 sec) high bar competition stance squats (belt-less)
2x5 @ 205lbs
Goodmornings
3x8 @ 115lbs
Core work
Bird-dogs, body weight reverse hypers, standing cable chops
Sumo Stance 4" Block Pulls = 135x2, 225x2, 315x2, 405x2, 455x miss(grip), 455x1
Conventional 1" Deficit Deadlift = 315x2, 365x2, 405xmiss
Core work
R/L Tall knee chops
Stride stance chops
Prone physio ball reverse hyper
Competition Bench
225x2, 245x2, 255x1
Lightened bench (slingshot)
255x2, 265x2
Floor press
135x3, 185x3, 225x2, 245x2, 265 x miss
Lightened floor press (slingshot)
245x3, 265x2, 275x1, 285 x miss
Pull-ups
Body weight x 15, 9, 6
Comp. stance high bar squats
3x8 280lbs
ATG front squats
2x9 135lbs
RDLs (belt less)
135x12, 185x12, 225x10
Core
R / L tall kneeling chops
Sumo DL (monster mini band doubled over the bar)
290lbs 8 sets 3 reps
Sumo 2" block pulls (monster mini band doubled over the bar)
315lbs 6 sets 3 reps
Prone leg curls
60lbs 3 sets 12 reps
Standing hip extension machine
3 sets 12 reps
Core work
Bird dogs
MikeHerman
05-19-14, 7:46 pm
In for this. You're about my weight, have the same goal as me, but you're way further ahead. Hope to see you hit your goals. Good luck, man!
In for this. You're about my weight, have the same goal as me, but you're way further ahead. Hope to see you hit your goals. Good luck, man!
Thanks a lot man! I have a couple years on you too. Checked out your blog, you're about where I was when I was your age. Looks like your close to that 315 DL tho!
Competition Bench (emphasize speed and form)
180lbs 8 sets 3 reps
Close Grip Bench Press
155lbs 8 sets 3 reps
Unilateral Corner Barbell Press
50lbs 8 sets 3 reps (each arm)
Scapula Stabilization - Unilateral overhead DB carries
25lbs x 1 set, 35lbs x 2 sets, 45lbs x 2 sets
Front squat
135x5, 185x5, 225x4, 245x3, 265x2, 275x1(PR), 290 x miss (buried me lol)
Competition stance paused (2 sec.) squats
135x5, 185x5, 225x5, 275x3, 315x1
Good mornings
135x8, 155x8, 175x8
Prone leg curl
60x8, 70x8, 80x8, 90x8
Standing cable resisted ABduction (added after noticing some valgus collapse of my R knee during past squat days)
10x10, 20x10, 30x10, 40x10
Core work
Physioball reverse hypers
Birddogs
Conventional DL
315lbs 2 sets 8 reps
Sumo DL
320lbs 2 sets 8 reps
Sumo off of 4" blocks
325lbs 2 sets 8 reps
Prone leg curls
80lbs 1x8
Physioball reverse hypers