Tom Emelander's Training Log

Forum to store USPA member training logs.

Moderator: sdenison


Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Sep 25, 2017 4:12 pm
Decline 325 8,7
Feet up push ups 12,10,8,6,5,4
Pull overs 40 3 sets of 20
Wide grip 195 3 sets of 12
McGill sit ups 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Tue Sep 26, 2017 5:51 pm
Squat up to 575
Squat 465 10 sets of 3
Oly pause 445 3 sets of 3
Hip thrust 365 2 sets of 12
Bulgarian split 50s 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Sep 28, 2017 6:48 pm
Side raises max 30,25,20 dbs
Reverse pec dec 220,190,160,140,120 max reps
Seated rows 240 15 sets of 5
Tricep ladder 120 reps
Reverse curl axle 100 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Sat Sep 30, 2017 12:14 pm
Squat 355 6 singles
Block dl 695 6 singles
Trap bar 3" deficit 615 1,5,3
Seal rows Swiss bar 315 3 sets of 5
Shrugs snatch 405 2 sets of 15
Ghr 3 25 5 sets of 5
Hold 495 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Oct 02, 2017 2:41 pm
Deload

Decline 245 2 sets of 5
Push up ft up 2 sets of 12
Pull over 40 2 sets of 20
Wide grip pull down 165 2 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Wed Oct 04, 2017 3:55 pm
Deload

Squat 455 3 sets of 3
Hip thrusts 225 2 sets of 12
Bulgarian split squats 35 2 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Thu Oct 05, 2017 3:23 pm
Lateral raises 15s 2 sets of 12
Reverse pec dec 135 3 sets of 12
Seated rows 240 2 sets of 5
Reverse curls 35s 2 sets of 12
Close grip 40
Side planks 2 sets of 20

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Sat Oct 07, 2017 11:23 am
Deload

Squat 355 6 singles
Dl 495 6 singles
Seal rows 225 3 sets of 5
Snatch shrugs 280 2 sets of 15
Ghr 2 sets of 5

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Mon Oct 09, 2017 5:02 am
Bench 275 6,12
Incline 100s 12,10,8,12
Pull overs 40 3 sets of 12
Pull down190 18,12,8
McGill sit ups 3 sets of 12

Member
Member
Posts: 884
Joined: Wed Nov 21, 2012 7:05 am
PostPosted: Tue Oct 10, 2017 4:03 pm
Squat up to 585 double
Squat 495 5 sets of 3
Oly pause 465 3 sets of 3
Hip thrust 405 2 sets of 10
Burlgarian split squat 185 3 sets of 12
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