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    1/15/11 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- Squat day

    Post  Muscle_G on Mon Dec 20, 2010 9:09 pm

    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.)
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    Muscle_G
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    Wed- Bench Press day

    Post  Muscle_G on Wed Dec 22, 2010 7:24 pm

    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.)
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    Muscle_G
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    Mon- Squat day

    Post  Muscle_G on Mon Dec 27, 2010 7:33 pm

    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.)

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    Muscle_G
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    Wed- Bench Press day

    Post  Muscle_G on Thu Dec 30, 2010 4:26 am

    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.)
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    Muscle_G
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    Fri- Deadlift day

    Post  Muscle_G on Sun Jan 02, 2011 8:44 am

    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.)
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    Muscle_G
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    Fri- Accessory day

    Post  Muscle_G on Sat Jan 08, 2011 7:19 am

    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.)
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    Muscle_G
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    Re: 1/15/11 APF meet log

    Post  Muscle_G on Sat Jan 15, 2011 6:37 pm

    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.
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    ct67_72

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    Location : middletown ct

    Re: 1/15/11 APF meet log

    Post  ct67_72 on Thu Jan 20, 2011 6:48 pm

    you get your videos done?
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    Muscle_G
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    Re: 1/15/11 APF meet log

    Post  Muscle_G on Fri Jan 21, 2011 2:58 pm


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    Re: 1/15/11 APF meet log

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