I’m going to start my training log here. I’m a 19 year old male 6’1", 235 lbs. My best lifts are 550 Sq done in training, 530 at a meet. BP 325 paused in training. 335 T & G also in training, 308 in a meet. DL 606 in a meet.
IG: @robliftsmoore
went to bed last night feeling a cold coming on. Didn’t have a good night sleep.
9/29/17
BENCH PRESS-
255x5x4 sets. all reps paused
PRESS-
160x5x3 sets
DIPS-
BW+30 lbs 2sets of 6
BWx15
Instagram account robliftsmoore
I’m supposed to Squat & DL tomorrow. May not feel well enough to train. I’ll decide tomorrow.
10/2/17
BENCH PRESS-
265x1 paused
295x1 paused with commands
*325x1 paused with commands. 5 lb PR.
295x3 sets of 3,2,2. All paused.
10/4/17
SQUAT-
440x1
470x1
520x1 faster than 510 last week. Video on instagfam @robliftsmoore
465x2x2
PAUSED DL-
420x3x3
Fri. 10/6/17
BENCH PRESS-
275x5x3 sets. All reps paused.
PRESS-strict
155x5x3 sets.
Sat.
10/7/17
DEADLIFT-
455x1
500x1
550x1 felt easy decided to try for a PR
610x missed. Bar stopped just below my knees.
500x2x2 sets
Paused SQ.-
405x3x3 sets
! week until Raw Nationals. I will do a mock meet up to my opening attempts on Tuesday or Wed. Fly down to Orlando on Fri., compete on Sat.
10/11/17 Wed.
3 days out from Raw Nationals. I worked up to approximate opening weights on Sq. & BP.
SQUAT-
455x1
495x1
BENCH PRESS-
265x1
295x1 commands with a 2ct pause.
Raw Nationals results-
SQUAT-
1st attempt 496, easy
2nd attempt 535, no lift was coming up uneven and tweaked my back.
Passed on 3rd attempt.
BENCH PRESS-
1st attempt 297 easy lift
2nd attempt 308 easy lift
3rd attempt 325 could not lock it out. No lift.
DEADLIFT-
only took my opener of 565 because of my back. Good lift.
Sorry to hear about your back, Rob.
I’ll be in touch soon!
Back is feeling better. Can’t wait to start training. I’ve been considering the possibility of moving up to the 120s. I weighed in at Nationals at 227 lbs.
10/24/17 Tue. Week 1 Day 1
Body weight 234
COMPETITION SQUAT
390x6@6x4 sets
COMPETITION BP 1 Ct. pause
235x6@6x4 sets
BARBELL ROW
165x8@7x3 sets
10/25/17 Wk.1 day 2
Speed DL @ 50%
300x2x10 sets EMOM
INCL. BP
195x6@6x3 sets
LEG PRESS 1st time ever doing these. Felt fatigued from squats yesterday & DLs today.
180x8@7?x3 sets
10/27/17 Wk. 1 day 3
Body weight 236
PRESS
150x6@7x3 sets
2 CT PAUSED SQ.
315x6@7x3 sets
10/28/17 Wk. 1 Day 4
DL
455x6@6x4 sets
BP T&G
255x6@7x3 sets
10/31/17 Week2 Day 1
Comp. SQ.
402x5@6
413x5@7x4 sets
Comp. BP
248x5@6
264x5@7x4 sets
BB ROW
187x8@7x4 sets
11/01/17 WEEK 2 DAY 2
SPEED DL 55%
330x2x10 sets EMOM
INCLINE BP
195x6@6
205x6@7
210x6@8
200x6
LEG PRESS
315x8@7?x4 sets
11/3/17 Week 2 Day 3
PRESS
148x6@6
159x6@7
165x6@8
159x6
2 CT. PAUSED SQ.
330x6@6
347x6@7
363x6@8
347x6
WEEK 2 DAY 4
11/4/17
COMP. DL
457x5@6
457x5@7x4 sets.
T&G BP
255x6@6
264x6@7
275x6@8
260x6
11/7/17 WEEK 3 DAY 1
COMP. SQ.
407x5@6
418x5@7
435x5@8
396x5
COMP. BP
248x5@6
253x5@7
270x5@8
243x5
BB ROW
170x8@6x4 sets
11/8/17
WEEK 3 DAY 2
RDL
225x5@6
250x5@7
275x5@8x2 sets
INCLINE BP
200x5@6
210x5@7
225x5@8x2 sets
LEG PR.
405x8@6x4 sets