1/15/11 APF meet log

Monday 12/20/10 Squats(WK 10)

Recumbent Bike- 5mins

Reverse-Band Box Squats(legal depth, green bands)
45x10
135x5
225x3
275x2
315x1
365x1, added bands here
405x1
455x1(Belt)
495x1(Belt), raw PR on the box with just the bands
545x1(Predator Briefs, Belt)
585x1(Briefs, Belt), PR in just briefs w/bands & box
630x1(T-Rex suit/straps down, Briefs, Belt)
655x1(T-Rex suit/straps down, Briefs, Belt, Knee Wraps) PR w/bands & box
570x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) planned opener, took away box & bands
my planned opner felt very fast coming up!!

High-Bar Close-Stance Squats
135x5
205x5
265x5
315x missed quads BURNT!!!
no gear

Kneeling 1-Legged Leg Curls
70x3x12
each leg
Adducter/Abducter Machine
150x2x20(both In & Out)

Calf Presses(on Leg Press)
230x4x20(2 legged)
50x2x20(1 legged)

DB Side Bends
70x15
80x15
90x15
Ab Wheel
2 sets to Failure

(Very good workout today!! All squat sets felt really strong. The only thing that went bad on my planned opner was my back wasn't chalked up good enough and on the way down the bar rolled on my shoulders and it caused me to fold a little. But it went up very fast and easy.)

Wednesday 12/22/10 Bench(WK 10)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x1
245x1
275x1
295x1(DD shirt)
315x1(DD shirt)
340x1(DD shirt)
330x1(DD shirt) planned opener
330x3, 2 sets(DD shirt)

Machine Chest Press
3 sets of 20 reps(I used a different machine on each set to find the one I liked best)

Alt. Front DB Raises
20x12
25x12
Seated Side DB Raises
10x12
15x12
Rear Delts on Pec-Dec
85x12
100x12

V-Bar Tricep Pushdowns
80x12
100x12
120x12
140x12
Seated Overhead One-Arm DB Extensions
30x12
35x12
40x8
each arm

(Had a OK workout tonight. Some bench sets felt good some didn't.)

Monday 12/27/10 Squats(WK 11)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1(Belt)
365x1(Belt)
405x1(Briefs, Belt)
455x1(Briefs, Belt)
495x1(Briefs, Belt, Knee Wraps)
545x1(T-Rex suit/straps up(loose), Briefs, Belt, Knee Wraps)
560x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) decided to make this my opener

SSB Close-Stance Pause Squats
140x5
190x5
230x5

Ghetto Glute/Ham Raises(on Lat Pull machine w/green band assistance)
BWx3x8
Reverse Hypers
45x12
70x12
105x12

Hammer Calf Presses
270x3x20(2 legged)
180x2x20(1 legged)

Side Cable Crunches
100x15
120x15
140x15
Standing Cable Crunches
120x15
140x15
160x15
180x15

(Had a pretty good workout today, but not feeling my best today. My squats sets felt strong, but something was feeling a little off still. My wife said the 560 was very fast coming up, so I am gonna make that my opener.)

Wednesday 12/29/10 Bench(WK 11)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x1
245x1
275x1
295x1(DD shirt)
315x1(DD shirt)
330x1(DD shirt) planned opener
355x1(DD shirt) 2 Board
380x1(DD shirt) 2 Board, I believe this is a PR off of the 2 Board!!
experimented with a closer grip tonight and it worked like a charm!!

Incline DB Press
60x15
70x12

Alt. Front DB Raises
20x12
25x12
Seated Side DB Raises
15x12
20x12
Face Pulls
100x12
120x12

Decline DB Tricep Extensions
25x12
30x12
35x12
One-Arm Reverse-Grip Tricep Pushdowns
30x12
40x12
50x12
each arm

(Very good workout tonight! The closer grip I used feels alot stronger than the one I was using. Opener was really strong and fast coming up, and all my other sets were strong and fast.)

Friday 12/31/10 Deadlifts(WK 11)

Recumbent Bike- 5mins

Deadlifts
135x5
225x3
315x1
365x1
405x1
425x1(Briefs, Belt)
450x1(Max DL suit/straps up, Briefs, Belt) felt heavy as ****
440x1(Max DL suit/straps up, Briefs, Belt) felt heavy too!!
well my deadlifts are f*#ked, don't know what to do with them about the meet

Machine Pulldowns
100x12
125x12
150x12
Seated Rows
100x3x12
Wide-Grip Pulldowns
PL5x12
PL7x12
PL9x6

BB Curls
30x12
40x12
50x12
One-Arm DB Concentration Curls
20x3x12
each arm

(That was it, everything felt heavy!! After this meet I am gonna put them back on squat day and do a varation of squats and deadlifts togeather.)

Friday 1/7/11 Accessory(WK 12, Deload)

Recumbent Bike- 5mins

V-Bar Pulldowns
70×12
90×12
110×12
Hammer High-Rows(weight on each side)
45×12
70x2x12

4-Way Neck Machine
10x2x20(all 4 sides)

Hammer Curls
20x3x15

Fat-Bar Wrist Curls
70x2x20

(That was it, feeling pretty good right now. Next week is meet week so nothing but resting and trying to make weight.)

Meet results

weighed in at 219lbs

Squats
1st- 550 good
2nd- 575 good
3rd- 600 good, 15lbs meet PR!!

Bench
1st- 330 good
2nd- 360 good
3rd- 390 missed at about 4 board heigth

Deadlift
1st- 440 good
2nd- 460 good
3rd 490 missed at litterly a half inch from lockout

1420 total(5lbs off from my best total), this is still a 15lbs PR total for me in the 220's

I'll go into more details and download some videos tomorrow. Right now I am really tired lol.

you get your videos done?

ct67_72 wrote:you get your videos done?

Yea I forgot to post them lol


squats
550
https://www.youtube.com/watch?v=k26Iiw8y-kw

575
https://www.youtube.com/watch?v=agySt9FXESc

600
https://www.youtube.com/watch?v=3x1oinbgZno

Bench
330
https://www.youtube.com/watch?v=yW4OB7H4v_k

360
https://www.youtube.com/watch?v=IaHMyk0vjC0

390(miss)
https://www.youtube.com/watch?v=fjPTisrYXmw

Deadlift
440
https://www.youtube.com/watch?v=OtPX5RR0Ymk

460
https://www.youtube.com/watch?v=-TlcqNxUyBw

490(judges said I wasn't locked out, and maybe I hitched a little I don't know)
https://www.youtube.com/watch?v=Uw8_7zuc-qM