Andy G Training Log

As of today I am 9 weeks out from my next meet which is a USPA meet in Minneapolis. I will be updating my training for each session and it happens.

Paused Benching
225x8x3

OHP
145x6x3

Squat
375x3x4

Slowing starting to feel better with everything.

Looks like you've got big things coming your way at this meet.

Yea man I have some big goals in my head. Time to see what 7 months of an offseason created

Paused Bench
235x2
255x2
275x5 PR
275x2
275x2

Slingshot Bench
320x1x3

Pull Ups
35

Band Face Pulls
3 Sets of 15

Rear Delt Flys
15x12x4



Baby Steps......

Wrapped Squats
465x4
415x4
415x4

Paused Raw Squats
345x2x3

Deadlifts
540x2
510x2x2

Speed Deadlifts
245 + 100lb chain x 3 x 8

8/19/14

Paused Benching
235x8x3

Paused are not super long but still get the job done. This felt pretty good actually.

OHP
155x4x3

No video but this was a bit easier than expected

Squat - belt and sleeves
385x3x4

These moved pretty well last night as well.

Paused Bench
250x2
270x2
290x3
290x1
290x1

On my 3rd set I was not tight as I neeed to be and I jumped the pause on the 2nd rep. Still progress tho.

Paused SlingShot Bench
335x1
335x1

Rear Delt Flys
3 sets of 12

Face Pulls
3 sets of 20

Pull Ups
35

Paused Bench
235x6x4

Squatting
250x8x3

OHP
125x8x2

Benched moved great. Squat didn't flare up my back but we took it easy just in case. Feel good this morning so we will keep pushing it.

Paused Bench
240x2
260x2
280x3+ and hit 4 reps
280x2x2

Add Sling Shot
325x1x2

Face Pulls
3 Sets

Rear Delt Flys
3 Sets

[b]Pull Ups[b]
35

9/2/14

Bench
245x6x4

Squat
385x3x4

OHP



Bench felt ok. Squats were decent.

Nice work

9/6/14

Wrapped Squats
495x3
495x1x2



Pretty easy stuff today

Ok I am back to logging here now....Here is my deadlift session.

Deadlift
560x3 3RM PR
505x3x2

Speed Deadlifts
340 +40lb chain x2x8

T Bar Rows
3 sets




Session felt ok. My deadlift seems to be responding well to the cluster training.

Bench
235x8x4

OHP
140x8x3

Squat
355x8x3

Session felt good. Bench feels strong. Squats felt good. Big things are coming.

2/5/15 - Bench

Bench
300x2x3

Slingshot Bench
325x1
345x1

Barbell Rows
205x8x3

Face Pulls
4 Sets

Weighted Dips
3 sets with 35lbs



Overall a good session and bench is slowly getting stronger.

2/7/15

Squats
450x3x4 PR

Reverse Band Squats
500x1x2

Reverse Hyper
3 Sets

GHR
3 Sets




Overall felt pretty solid. Knee's are still a bit achy but just learning to deal with it.

2/8/15

Deadlift
585x2 ties PR
530x2x2

Speed Deadlifts
360+40lb chains x2x8

ABS
3 Sets



Seemed to be very tired on this day and lacked explosion. Still happy I hit all my reps but it was harder than expected.

2/10/15

Bench
220x8x4

OHP
135x8x3

Squat
345x8x3



Overall a great session. Everything moved very well.

2/12/15 - Bench

Paused Bench
285x4x2

Slingshot Bench
315x3x2

Barbell Rows
185x8x3

Face Pulls
5 Sets

Weighted Dips
3 Sets + 45lbs

Session felt pretty good today. Bench feels as strong as ever.