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A place for fellow powerlifters to discuss training, upcoming meets, and to keep up with out of state fellow lifters


    4/17/10 APF meet log

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    Muscle_G
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    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Mon Mar 29, 2010 6:51 pm

    Monday 3/29/10 SQ/DL(WK Cool

    Exercise Bike- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    455x1(Leviathan suit/straps down, Briefs, Belt)
    495x1(Leviathan suit/straps down, Briefs, Belt)
    540x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) planned opener

    Deadlifts
    135x3
    225x1
    315x1
    365x1(Briefs, Belt)
    405x1(Champion suit/straps up, Briefs, Belt)
    435x1, 3 sets(Champion suit/straps up, Briefs, Belt) 2 sets conv, 1 set sumo, Planned Opener
    well next week I'll be back in my Max DL suit and going sumo(sumo seems way stronger than conv stance does)

    Suspended SSB Good Morning(off power rack pins)
    115x5
    135x5
    155x5
    Adducter/Abducter Machine
    120x2x20(both in & out)

    Calf work
    Ab work

    (Had a pretty good workout considering I felt like crap today. Opener felt good, I will work up to my openers again next week and then it's rest until the meet.)
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    Muscle_G
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    Wed- Bench Press day

    Post  Muscle_G on Wed Mar 31, 2010 6:55 pm

    Wednesday 3/31/10 Bench(WK Cool

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    310x3(DD shirt)
    320x3(DD shirt)
    330x3(DD shirt) this is 5lbs more than my planned opener

    DB Flat Bench
    45x15
    50x15

    Seated Front Raises
    10x12
    15x12
    20x12
    Seated Side Raises
    10x12
    12x12
    15x12
    Shoulder Rotations(on cable machine)
    5x2x15(both Int. & Ext.)

    Lying DB Tricep Extensions
    30x12
    35x12
    40x9
    Seated One-Arm Overhead Rope Cable Extensions
    30x12
    40x12
    50x10
    each arm

    (Very good workout today! I went in feeling pretty tired for some reason, got home from work popped a Stacker 3 and I was good to go lol. All bench sets felt really easy too. I also hit a triple with 5lbs more than my planned opener and could went up 10-20 more pounds for a triple, so I don't think my opener will be a problem at all. Next week will be a single working up to just my opener and then it's rest until meet day.)
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    Muscle_G
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    Fri- Accessory day

    Post  Muscle_G on Fri Apr 02, 2010 6:54 pm

    Friday 4/2/10 Accessory(WK Cool

    Treadmill- 5mins

    Assi. Chin-Ups
    BW-140x2x10(Wide-Grip)
    BW-140x2x10(Underhand Close-Grip)
    Bent-Over 2-Arm DB Rows(DB's in each hand)
    50x12
    60x12
    70x12
    One-Arm Seated Cable Rows
    50x12
    65x12
    80x12
    each arm

    Rear Delt DB Raises(on Incline)
    10x12
    15x12
    20x12
    BB Shrugs(on Smith)
    135x10
    225x10
    275x10

    BB Curls
    55x12
    65x12
    75x12
    One-Arm Cable Curls
    30x3x12(each arm)

    DB Wrist Curls
    15x3x20(Reverse grip)
    20x3x20(Regular grip)

    (Good workout today! Got a nice pump in my Upper Back and Lats today. I really like the Bent-Over 2-Arm DB Rows and Chin-Ups they really hit my upper back hard. Also I think these and the other movements I rotate in really help out all 3 of my lifts.)
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    Muscle_G
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    Mon- SQ/DL day

    Post  Muscle_G on Mon Apr 05, 2010 7:26 pm

    Monday 4/5/10 SQ/DL(WK 9)

    Recumbent Bike- 5mins

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    495x1(Leviathan suit/straps down, Briefs, Belt)
    540x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned opener

    Deadlifts- Conv
    135x3
    225x3
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    435x1, 3 sets(Max DL suit/straps up, Briefs, Belt) Planned Opener, 2 sets conv, 1 set sumo(sumo felt like crap, conv stance was very fast and strong feeling)

    Calf work
    Ab work

    (That was it. Squats felt heavy today but my opener still flew up. Deadlifts felt very easy, I think I'm gonna go with a conventional stance at this meet.)
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    Muscle_G
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    Wed- Bench Press day

    Post  Muscle_G on Thu Apr 08, 2010 3:25 am

    Wednesday 4/7/10 Bench(WK 9)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1(DD shirt)
    325x1(DD shirt) Planned opener, this felt alot easier than the 295

    Incline DB Press
    40x15
    45x15

    Side Raises
    10x12
    12x12
    15x12

    One-Arm Tricep Pressdowns
    40x12
    50x12
    60x12
    each arm

    (Good workout! Everything is feeling nice and strong, also it is feeling good to be cutting out all of the volume lol.)
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    Muscle_G
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    Fri- Accessory day

    Post  Muscle_G on Fri Apr 09, 2010 7:31 pm

    Friday 4/9/10 Accessory(WK 9)

    Treadmill- 5mins
    Foam Roller

    Wide-Grip Pulldowns
    100x12
    120x12
    140x12
    Seated Cable Rows
    110x12
    125x12
    140x12
    50x12(one-armed)each arm
    65x12(one-armed)each arm

    Bent-Over DB Rear Delt Raises
    15x12
    20x12
    25x12

    One-Arm Machine Curls
    50x12
    65x12
    80x12
    each arm

    Chin-Up Bar Hangs
    5 sets to failure

    (That was it, and now I'm done until meet day! Everything is feeling good, my BW was 229lbs this morning. Trying to decide on if I want to go in the 242's or just cut to the 220's?)
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    Muscle_G
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    Re: 4/17/10 APF meet log

    Post  Muscle_G on Mon Apr 12, 2010 6:38 pm

    Nothing but rest this week, I will update my results on Saturday after the meet.
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    ct67_72

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    Location : middletown ct

    Re: 4/17/10 APF meet log

    Post  ct67_72 on Wed Apr 14, 2010 6:28 pm

    good luck man!!! kill it!
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    Muscle_G
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    Re: 4/17/10 APF meet log

    Post  Muscle_G on Fri Apr 16, 2010 12:34 pm

    ct67_72 wrote:good luck man!!! kill it!

    Thanks man Razz


    I weighed in at 230lbs, so that puts me in the 242's

    My openers are
    540 SQ
    325 BP
    435 DL
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    Muscle_G
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    Meet results

    Post  Muscle_G on Sun Apr 18, 2010 6:38 am

    Had a good meet I will post warm ups and attempts. I will put up some videos later today after I download them on my computer.

    Squats
    warm ups
    135x5
    225x3
    275x2
    315x1
    405x1 added briefs here
    495x1 added suit straps down here

    1st- 540 3 whites
    2nd- 565 3 whites felt easy
    3rd- 590 missed, felt good going down but when I started up out of the hole I fell forward and the spotters had to grab it, this would have been a meet PR

    Bench
    warm ups
    45x10
    135x5
    185x3
    225x2
    275x1 added shirt here
    295x1

    1st- 325 3 whites, this felt very easy
    2nd- 350 3 whites, again easy
    3rd- 375 3 whites, this is a full meet PR!!! Also I believe I had 5-10 more pounds in me!

    Deadlifts
    warm ups
    135x3
    225x1
    315x1 added briefs here
    405x1 add suit straps down here

    1st- 435 3 whites felt easy!
    2nd- 460 3 whites, felt just as easy as my opener
    3rd- 485 3 whites, meet PR!!! also like bench it felt as if I had 5-10 more pounds in me

    1425 total, PR total!!!

    placed 3rd in the 242 Mens Open

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    Re: 4/17/10 APF meet log

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