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540guy
06-30-16, 11:01 pm
What's up guys. Decided to start this log to better keep track of my lifting. I'll be posting when I get home from
The gym. Name is Wayne and I compete at 165 currently.

Last meets.

Push pull @ 146 275.5/490.5
Full meet @ 165 415/320/520
Push pull @ 165 336.5/523.4

I have been battling a hip issue for the last few years resulting in a piss poor squat. But I have hope. From today I'm
About 12 weeks out from a uspa meet. My goal is a 1400 total. Last push pull I did I only hit my second deadlift and
Took 30ish lbs off due to hip pain. Has been feeling real good as of late so I won't complain.

Last two days of lifting

Bench day

Bar x 10
135 x 10
225 x 8
245 x 5
245 bar weight + 50lbs chain per side. 5 x 3
225 amrap 1 x 13

Incline bench.
225 3 x 8

Flat db press.
75 x 15
90 2 x 10

Cable flips and triceps pull downs.


Today.

Squats.

Due to the hip issue always over my head. I keep the reps very low at all times. Starts to bother me when I get a pump going.

Low bar.
135 x 5
225 x 5
275 x 3
315 x 3
345 2 x 3
275 x 6
135 x 8.

Camber bar box squats.

135 x 3
225 x 3
255 x 2
255 3 x 2 + 50lbs of chain per side.

GHR
3 x 8

Hanging leg raise.
3 x 12

My Instagram name is 540guy I post a lot of my top sets on there. Hope I can get some solid help from you guys!

540guy
07-02-16, 11:07 am
07-01-16. Deadlifts.

Sumo pulls.

135 x 8
225 x 5
315 3 x 3
405 x 3
425 x 1
425 + 65lbs chain 2 x 5
315 x 15

Deficit stiff legs.
225 3 x 8

Did some arms after. No lifting this weekend. Only can make it to the gym Monday and Friday next week. Stupid work.
Bench and squats Monday morning!

540guy
07-04-16, 2:43 pm
07-04-2016.
Won't be able to lift all week due to crazy work hours. So just benched at squatted a little today.

Bench.
Bar x 15
135 x 15
185 x 12
225 x 6
225 + 150lbs chain 5 x 2

275 + 150lbs chain x 2 (slingshot)

315 + 150lbs chain x 0 (slingshot) fell out of my grove and almost dumped in to my face.

Squats.
Working on my form for now, working around a poop dick hip. So only took singles light.

Low bar.

135 x 5
185 x 5
225 x 5
275 x 3
295 5 x 1 felt good, was real light, but just working on staying tight and working on new form.
185 x 12

135 x 20 high bar close stance.

Weight is around 169-170 every morning. Working on getting up to 180 before September.

540guy
07-09-16, 12:30 am
Work has been nuts, first day in the gym since Monday. Skipping a lot of acc work to get the main lifts in when I can. Only two more weeks of this crap.

07/09/2016

Deadlifts.

135 x 8
225 x 6
315 x 6
405 x 3
445 x 1
445 + 50lbs chain 5x2. Pulling 5s is great cardio.
500 + 50lbs chain x 1

Deficit stiff legs.

225 x 8
275 2 x 8

Hyper deads.
135 x 8
255 2 x 6

Pull ups.
3 x amrap

Going to try and actually squat tomorrow.

540guy
07-09-16, 7:21 pm
Squat day. 07/09/2016
Squats felt strong. All the little adjustments I've been making really helped.


Bar x 6
135 x 6
225 x 6
275 x 6
315 x 3
335 x 3
345 x 4
225 x 12 paused.
135 x 12 high bar close stance.

Camber bar box squats.
Worked up to 3 x 3 at 350.

GHR.
3 x 8

Nmowery
07-10-16, 8:31 pm
Just curious, but what uspa meet is that you're doing?

540guy
07-12-16, 11:33 pm
I'll do an acc day some day.

07/12/2016
Bench

Bar x 12
135 x 12
185 x 12
225 x 10
245 x 2
285 x 5
285 x 4 + 1. Didn't think I had the 5th so racked it, reset my wraps and took it for a paused single. Maybe 30 seconds after.
225 x 10

Db press.
75 x 10
100 3 x 8

Flys and triceps.

540guy
07-14-16, 9:24 pm
Just curious, but what uspa meet is that you're doing?

Uspa nys championship in buffalo at the buffalo fit expo sept 10th.

Squat day.

Squats felt real good today.

135 x 5
225 x 5
275 x 5
315 x 1
335 x 3
385 x 3

Was suppose to do 385 for 2 sets of 3. Felt to easy so went up.
405 x 2. Super easy. That a poverty rep pr too.

Box squats with cambered bar.
135 x 5
225 x 5
275 x 5
315 x 5
315 x 2

Ghr.
3 x 10

540guy
07-17-16, 8:28 pm
07/17/2016
Deadlift day.

135 x 5
225 x 5
315 x 5
405 x 0 double over hand -_- I'll get it soon.
405 x 5
455 x 2
475 + 52lbs chains 2 x 2
475 + 52lbs chains x 1. It sure was heavy.
425 2 x 5

225 x 8 paused at knees.

Hyper deads.
135 x 8
225 3 x 8

Fin.

Nmowery
07-17-16, 8:45 pm
Uspa nys championship in buffalo at the buffalo fit expo sept 10th.



Gotcha...was asking because I'm doing my first uspa meet soon, but a week later in Dayton, oh. Would've been crazy shit if we were both putting up training logs for the same meet!

540guy
07-19-16, 11:33 pm
Gotcha...was asking because I'm doing my first uspa meet soon, but a week later in Dayton, oh. Would've been crazy shit if we were both putting up training logs for the same meet!

That would of been awesome! We are close enough that I bet our paths will cross at a meet sooner than later.

Tonight was bench day. 07/18/2018.

Bar x 20
135 x 15
185 x 8
225 x 8
250 x 3
275 x 3
295 3 x 2
305 x 2

Db press
100 2 x 8
110 x 8
70 x 15

Buffalo bar bench.
135 x 8
185 x 8
225 x 6
245 2 x 4

Tri and lat work.

540guy
07-23-16, 8:21 pm
Haven't had a chance to post my workouts in a few days.

Wednesday was back day. Nothing exciting. Just happy to finally get an acc day.

Thursday.

Squats. Hip has been hurting acting so kept the volume low and cut box squats this week.

135 x 4
185 x 4
225 x 4
275 x 3
315 x 3
355 x 3
385 x 3
405 x 3 rep pr.
Also started wearing sleeves. I like them a lot.

Ghr
3 x 8 with 20lbs Bb on my back.

Leg extensions
2 x 15 drop set of 15.

Today Saturday. 7/23/16

Deadlifts.
135 x 5
225 x 5
315 x 5
405 x 0 double overhand. Next week is the week!
405 x 3
455 x 1
Belt on.
500 x 4 rep pr.
455 2 x 5
315 x 5 paused
225 x 5 pause.

Worked up to 435 conventional.

Hypers.
3 x 8 + 25 lbs.

7 weeks out.

540guy
07-28-16, 10:37 pm
Last two workouts. 85+ hour weeks are rough. Only a few more weeks.

Bench day.

135 x 8
185 x 8
225 x 6
255 x 4
275 x 1
295 2 x 3
305 2 x 1 long pause.

Floor press.
135 x 6
225 x 6
275 x 3
315 2 x 2

Db press
100 2 x 8
110 x 6.

Squat day.
Hip is gone. Switched my stance again.
135 x 3
225 x 3
275 x 3
315 x 2
365 x 1
405 x 1
425 x 1

GHR

3 x 8 + 30lbs

Gotta take it easy on the hip til the meet.

540guy
08-01-16, 11:19 pm
Deadlift day.

135 x 5
225 x 5
275 x 5
315 x 5
405 x 1 double overhand. Finally.
405 x 3
455 x 1
Belt on.
495 x 5
515 x 3 rep pr.

540guy
08-12-16, 10:35 pm
Haven't had a phone or anyway to update this. Damn technology. Just some cliffs from the last few work outs.

Deadlifts.
525 x 2

Squats.
415 x 2
425 x 1 easy.

Bench.
305 2 x 3
315 2 x 1

310 2 x 2
320 2 x 1 semi paused.