8/28/10 APA meet log

Wednesday 7/28/10 Bench(WK 6)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
275x1
295x1(DD shirt)
325x1(DD shirt)
350x1(DD shirt) planned opener, easy and fast
375x1(DD shirt) planned 2nd attempt, also felt easy but a little harder than the 350 did
Added 3 Board, took off shirt(POR grip)
275x3
295x3
Added 2 Board
275x2x3

Flat DB Press
40x20
45x20

Seated Front DB Raises
15x12
20x12
25x12
Seated Side DB Raises
5x3x25
Shoulder Horn Rotations
5x15
8x15

Decline DB Tricep Extensions
25x12
30x12
35x12
Seated One-Arm Overhead Rope Cable Extensions
20x12
30x12
40x12
each arm

Treadmill- 20mins

(Very good workout today! I got videos of my planned opener and 2nd attempt, and I will upload them on the computer tomorrow sometime.)

here's the videos of my planned opner and 2nd attempt

350lbs
https://www.youtube.com/watch?v=QB4k2cTJo0A

375lbs
https://www.youtube.com/watch?v=F9py35wY8nc

Friday 7/30/10 Accessory(WK 6)

Treadmill- 5mins

Wide-Grip Pulldowns
100x12
125x12
150x8
Icarian Machine Rows
wide-grip
110x12
130x10
150x10
close-grip
80x12
100x12
One-Arm DB Rows
85x3x10
each arm

Bent-Over DB Rear Delt Raises
20x12
25x12
30x12
Machine Shrugs
100x12
120x12
140x12
160x12

Hammer Curls
20x12
25x12
30x12
One-Arm Machine Preacher Curls
20x12
30x12
40x10
each arm

Pinch-Grip Holds(thick bumper plate)
25x3xFailure
each hand
Plate-Flip Catches(bumper plate)
3-4 sets with each hand with the 10lbs bumper plate

Recumbent Bike- 20mins

(Had a pretty good workout today. Back was nice and pumped, Bi's, and hands/forearms also got a good workout. I really like my accessory days because I feel it gives me a break from the heavy training that I do early in the week.)

Monday 8/2/10 SQ/DL(WK 7)

Reverse Hyper
25x2x12

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)

Deadlifts
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
450x1(Max DL suit/straps up, Briefs, Belt) Planned opener, felt easy
475x1(Max DL suit/straps up, Briefs, Belt) planned 2nd attempt, added green reverse bands here
500x1(Max DL suit/straps up, Briefs, Belt) planned 3rd attempt
550x1(Max DL suit/straps up, Briefs, Belt) PR!!

Green Band Good Mornings
Bandx3x20
Adducter/Abducter Machine
100x2x20(both in & out)

Standing Calf Raises
90x3x20(2 legged)
BWx2x20(1 legged)

DB Side Bends
60x15
70x15
80x15
Standing Cable Crunches
100x15
120x15
140x15

(Had a good workout, done a light deload on squats and worked up to my opener on deadlifts and hit a PR with the reverse bands. All in all this training cycle has gone by great. I already can't weight to get out of my gear and work on my raw strength lol.)

NIce PR!!!
I think you better adjust your opener and attempts for the deadlift looks like you might get 575 or better!
Good Luck!

Ski wrote:NIce PR!!!
I think you better adjust your opener and attempts for the deadlift looks like you might get 575 or better!
Good Luck!

lol I wish, the 550 was done with the reverse bands on the bar.



Wednesday 8/4/10 Bench(WK 7)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
240x6
245x6
225x8, paused last rep

Decline DB Press
40x2x20

Seated Front Raises
15x12
20x12
25x12
Wide-Grip BB Upright Rows(on Smith)
65x12
85x12
105x12
Shoulder Rotations(on cables)
20x2x15(both Int & Ext)

Incline DB Tricep Extensions
25x12
30x12
35x12
40x5, BURNT!!
One-Arm Tricep Cable Kickbacks
10x12
20x12
30x12
each arm

Recumbent Bike- 15mins

(Just a deload bench day today. All bench sets felt fast and easy. Next week I will be back in the shirt for some heavy triples and that will be my last heavy bench day until the meet.)

Friday 8/6/10 Accessory(WK 7)

Reverse- Hyper
25x2x15

V-Bar Pulldowns
80x12
100x12
120x12
140x8
Chest-Supported Rows(like I said these feel extremly heavy to me)
45x10
55x8
65x6
1-Arm Magnum Machine Rows
72x3x12
each arm

Rear Delt DB Raises(on Incline)
12x12
15x12
20x12
4-Way Neck Machine
20x2x20(all 4 sides)

Alt DB Curls
20x12
25x12
30x12
One-Arm DB Concentration Curls
20x3x12
each arm

BB Wrist Curls
Regular
45x3x20
Reverse
35x3x20

Treadmill- 20mins

(Had a ok workout today. Been feeling tired all day, but as I got into my workout I started feeling better.)

Monday 8/9/10 SQ/DL(WK

Reverse Hyper
25x2x15

Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(T-Rex suit/straps down, Briefs, Belt)
495x1(T-Rex suit/straps down, Briefs, Belt)
540x1(T-Rex suit/straps down, Briefs, Belt) PR!!! this was a grinder on the way up, I wasn't set up right and my stance got uneven but it still went up

Deadlifts
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Max DL suit/straps down, Briefs, Belt)
450x1(Max DL suit/straps up, Briefs, Belt) Planned opener

Power Squats(plate on each side)
1PLx5
2PLx5
3PLx5
4PLx5
5PLx5
6PLx2 BURNT!!
Reverse Hypers
45x12
70x12
95x12, 2 sets

no Cardio today

(That was it, I was pretty much wiped out by the end of this, so I decided to skip out on abs and calves assistance tonight. I didn't really feel at my best today, but still managed to hit a PR on squats.)

Wednesday 8/11/10 Bench(WK

got to the gym late again so no cardio warm-up

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
275x1
295x1(DD shirt)
335x1(DD shirt) felt heavy as crap
225x8 last rep paused
well workout didn't go as planned, Ive been working long hours this week and was supposed to hit some shirted triple today but everything felt extremly heavy. Just exhausted and probably stressed a little

Hammer Incline Press(weight on each side)
45x20
70x15
70x8

DB Front Raises
20x12
25x12
Seated Side Raises
15x2x12

Tricep Rope Pushdowns
60x12
80x12
100x12
One-Arm Seated Overhead DB Extensions
20x20
30x20
each arm

(That was it, pretty much had a crappy workout today. First off I didn't take my Jack3d before I went to the gym because I wanted to sleep tonight, and felt off on all my bench sets, so I cut down considerably on the assistance work. Oh well it's like I always say, everyday can't be a good one lol.)

Friday 8/13/10 Accessory(WK

Treadmill- 5mins

Neutral-Grip Pulldowns
80x12
100x12
120x12
140x12
Life Fitness Machine Rows
100x12
120x12
140x12
50x12(one-armed)
70x12(one-armed)
One-Arm DB Rows(on Incline)
80x2x10
each arm

Face Pulls
80x12
100x12
120x12
Neutral-Grip Shrugdowns
100x12
110x12
120x12

Seated DB Curls
15x12
20x12
25x12
One-Arm DB Preacher Curls
20x3x12
each arm

Chin-Up Bar Hangs
BWx3xFailure

Recumbent Bike- 20mins

(Had a pretty good workout today. Tried doing some Bent-Over BB Rows today but they just hurt my low back to much(and not in a good way), Think I'll just stick to my T-Bar Rows, Machine Rows, DB Rows, and Seated Cable Rows for all my rowing exercises.)

Monday 8/16/10 SQ/DL(WK 9)

Reverse Hyper
25x15
35x15

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(T-Rex suit/straps down, Briefs, Belt) a little high
550x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) planned opener, felt easy

Rack Pulls(just below knee level)
135x3
225x1
315x1
405x1
450x1 added belt here, planned opener
405x10(knee level)
just wanted to work the top part of my deadlifts, that way my lower back wouldn't get too beat up

Calf work
Ab work

(Good workout today! My opener on squats and deads felt easy I got some videos and I will post them tomorrow when I download them to the computer.)

Here's the videos from yesterdays workout

550 squat
https://www.youtube.com/watch?v=ln3e48SDnWY

450 Rack Pull
https://www.youtube.com/watch?v=wiGDuAGbSb4

405 rack pull for 10 reps
https://www.youtube.com/watch?v=BMxfg-M2nLY

Easy squat, looked a little high but then the angle could be bad.
You going to try 650 at the meet?

Ski wrote:Easy squat, looked a little high but then the angle could be bad.
You going to try 650 at the meet?

600 is the plan



Wednesday 8/18/10 Bench(WK 9)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
315x1(DD shirt)
350x1(DD shirt)planned opener, https://www.youtube.com/watch?v=QD31xhcTl0s
225x10, just to get some rep work in

Machine Flat Bench(plate loaded, weight on each side)
45x20
55x20

Side Raises
15x15
20x15
25x15

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

( Had a OK workout today, bench sets felt strong. This is my last bench workout until the meet.)

Friday 8/20/10 Accessory(WK 9)

Recumbent Bike- 5mins

Neutral-Grip Pulldowns
80x12
100x12
120x12
140x12
Chest-Supported Rows
25x12
35x12
45x10

Rear Delt DB Raises(on Incline)
15x3x12

One-Arm Cable Curls
20x12
30x12
40x12
each arm

Pinch-Grip Holds
25x3xFailure
each hand

(That was it, last workout until the meet.)

Well the meet went like crap!! There were 3 full power lifter(including me, I was the only equipped full meet lifter).

Squat
Didn't sleep well last night and woke up feeling a little bit dehydrated. Well right time I got to the gym I had to start warming up. My warm-ups didn't feel so great so I lowered my 1st attempt by 10lbs.
I opened up with 540 and got it.
It felt ok except on the way up my I got forward on my toes a little(no biggie)
well within litterly 2-3mins my 2nd attempt was up and I hadn't even really recovered from my opener. Missed my 2nd attempt and had nothing left, 2-3mins again my 3rd attempt was up, so I passed on my 3rd

Bench
Again warm-ups felt heavy as ***** but I still went with the plan and opened up with 350 and got it(it was a real grinder!!) attempts here were about 4-5mins apart because they were more benchers than full power lifters. Missed my 2nd attempt and I again passed on my 3rd

Deadlifts
Didn't get to warm up on deads really. Done a couple of reps with 135 and went to put my briefs on. Right time I came out of the locker room and went out the first lifter was starting there 1st attempt and I was next and hadn't even got my suit on yet!! I rushed to put on my suit, belt, and baby powder.
Got out there went to pull my opener of 450 and I be damned if my grip didn't want to act stupid and it gave away and I dropped it.
2nd attempt I repeated the 450 and got it but my grip was still trying to give away
3rd attempt I went to 465 and got it up almost within an inch or 2 within lockout my the strength just wasn't there

All in all a pretty *****ty day I only ended up with 3 lifts(540SQ, 350BP, 450DL) the meet started at 11:30 and the powerlifting part of the meet ended just before 2:00.

They used the same thick squat bar for all 3 lifts, the bench felt lower than a normal bench and the squat stands just suck!!

Being the only equiped lifter I did end up winning the 242's and overall best equiped lifter(Scott even tried to ***** me out of the overall for the euipped division). I won't be doing any of Scott's APA meets any time soon or in the future as a matter of fact!!