george salyer's training

Forum to store USPA member training logs.

Moderator: sdenison


Member
Member
Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Sun Jul 15, 2012 4:23 pm
hello everyone i have been reading all your training logs and you all have been doing some good work,so i thought i would join in.Have gotten a lot of ideals for lifting from all of you also.So basically i do the wendler 5-3-1 boring but big, but right now i am doing the smolov squat intro cycle then going to attempt the micro-cycle,this ought to be fun,using the same cycle for my bench,cause i'm not to happy with my bench results from the meet.i will post numbers the next time.just wanted to say hi to everyone.
User avatar
Member
Member
Posts: 171
Joined: Wed Nov 02, 2011 8:30 am
PostPosted: Mon Jul 16, 2012 4:04 pm
Hey good to have you on the board welcome. I look forward to seeing some of your workouts. Ken

Moderator
Moderator
Posts: 290
Joined: Sun Oct 03, 2010 4:51 pm
PostPosted: Mon Jul 16, 2012 5:07 pm
Welcome aboard George. :D
Looking forward to your training log.
When and where is your next meet?
Steve Denison,
http://www.uspa.net

Member
Member
Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Mon Jul 16, 2012 5:51 pm
monday bench
190 4sets of 9 was the goal
warm-up external rotates bottom and top 5lbs 2x10
standing db raises 10lb 2x10
bent over db raise 10lb 2x10
bar 2x10 wide and narrow
90x5 110x5 135x3 175x2
work set
190x9 pause first rep
190x7 rest 1 min.x2
190x7 rest 1min.x2
185x7 res 1min.x1
i was done had no more in me this was amoring work-out
steve i plan on doing the push pull in october in ex.springs missouri,and ken good to here from you

Moderator
Moderator
Posts: 290
Joined: Sun Oct 03, 2010 4:51 pm
PostPosted: Mon Jul 16, 2012 6:59 pm
Rodney emailed me on Sat and cancelled the Excelsior Springs meet because the party involved dropped the ball so he has a meet scheduled for Nov 3 in Blue Springs.
Steve Denison,
http://www.uspa.net
User avatar
Member
Member
Posts: 171
Joined: Wed Nov 02, 2011 8:30 am
PostPosted: Mon Jul 16, 2012 8:38 pm
So the meet is Nov 3rd. Hey George good to have you on here. I did not put it together you are from our area all the better.

Member
Member
Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Fri Jul 20, 2012 9:56 am
okay catch up time tuesday 7-17 squat wk3 day1 w/u 135x5 170x5 200x3 235x2 250x1
w/s 270 3x3 no belt 2x5 with belt 285 x3 w/belt wore tommy kono knee sleeves on all
ab wheel 3x10 b/w this was a night workout.
Wed
7-18 wk3 day2
w/u external rotates 5lb 2x10 90x5 110x5 135x3 175x2 190x1
w/s 200 goal 5 sets for 7
pause 1st rep then 5 rest 1 min 2,set2x 6 rest 1min.1 set 3 drop to 195 x4 rest 1min 3, set 4 x5 rest 30sec 2,drop to 190 for set 5,x 6 30sec.rest 1 this was morning workout
Friday
7-20 bench wk3 day3
w/u external rotates bottom,top, full range 5lbx10 90x5 135x5 175x3 190x1 200x1
w/s 210 goal 7 sets for 5
set 1 pause 1 then x4 no rest
set2 4 rest 30 sec 1
set 3 x5
set4 4 rest 30sec.1
set 5 drop to 205 4 rest 30 sec. 1
set6 4 rest 30 sec.1 same thing on 7th set one more day to bench then take days off from bench then test myself

Member
Member
Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Sun Jul 22, 2012 8:30 am
SAT.7-21 bench last day
w-u 90x5 135x5 175x3 190x1 210x1
w-s 220 10 sets x3
set1 pause first reset 2
set2 x2 reset 1 butt up a little on third
set3 x1 reset x2 butt up a little on last two
set4 x2 butt up alittle on third
set5x3 butt up alittle on all three
set6 drop to 215 x2 reset x1 butt up a little
set7 drop to 210 x2 rest 30 sec. x1 butt up a little
set8 drop to 205 x3 butt came up on third
set9 x3 butt came up on third
set10 all singles with 30-45 sec. rest butt stayed put
took about a ten min. break then did some squats with knee sleeves on all
w-u 135x5 170x5 200x3
w-set 250x5 270x5 put belt on 285x5 which was the goal felt there was a couple more decieded to stop there
This has been a rough cycle i now understand why the russians are so strong not going to be able to do the full squat cycle due to the next meet may give it run during the winter.I really wish this heat would go away so i can get the conviction sled out (cheaper version of a prowler)because believe it not it is actually fun

Member
Member
Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Sat Jul 28, 2012 4:31 am
Test day
Squat w/u bar x10x2 140x5x2 W/S 170x5,210x3,240x2,275x1,310x1 belt on,325x1 345,came up out of hole then stalled 345 again with rhinowraps same thing felt good about squats just got greedy on last one,but you dont know unless you try.
Bench w/u barx10x3 95x2x5 W/S 115x5,140x3,165x2,190x1,210x1,pause,225x1,pause,235x1,pause,235 off chest 2-3 inches then butt came up a little.didnt use wraps until last set.felt real good about bench all pauses were on the count of 1,000-1.now to focus on meet.

Member
Member
Posts: 471
Joined: Fri Apr 06, 2012 5:27 am
PostPosted: Tue Jul 31, 2012 6:35 pm
the road to november
Monday Deads haven't pulled since meet changing set-up and how i pull gotta keep those hips down.
W/U 140x5 175x5 215x3 225x2 295x1 315x1
W/S 355 1x2 w/belt
speed pulls 285 3x8
stifflegged 135,bentover rows 135,underhanded pulldowns 50 all these circuit 90sec. between exercises 2-3 min. rest between circuits.finished arched g-morings 135 all were 3x8
Tuesday squats
W/U bar 2x10 135x5 170x5 205x3
W/S 220 3x5 240 1x5 255 2x3 275(w/belt) 1x5 knee sleeves on all.
on my deadlifts i'm trying to pull like coan did to me it looks like you are just trying to sit in a chair.
Next

Return to USPA Member Training Logs

Who is online

Users browsing this forum: Google [Bot] and 1 guest

cron