4/17/10 APF meet log

Meet is April 17th in Columbia, SC wish me luck

Monday 2/8/10 Bench(WK 1)

Didn't get to do my cardio warm-up

Bench Press
45x10, 2 sets
95x8
135x5
185x3
225x2
265x6
265x5, missed 6th rep
245x8
Rack Lockouts(POR grip)
275x3
295x1
315x1
335x stapeled to the pins
225x5(close-grip)

Incline DB Press
40x15
45x15
50x10

Machine Shoulder Press
100x12
120x12
140x12
Seated DB Side Raises
15x12
20x12
25x12
Shoulder Rotations(on Incline)
10x2x15(both Int. & Ext.)

Decline DB Tricep Extensions
20x12
25x12
30x12
35x10
One-Arm Cable Tricep Kickbacks
10x12
15x12
20x12
each arm

(Good workout today, considering I'm running off of about 4hrs of sleep. I will be in my shirt next week doing some heavy triples.)

Wednesday 2/10/10 SQ/DL(WK 1)

Elliptical- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
375x2(Briefs, Belt)
395x2(Briefs, Belt)
415x2(Briefs, Belt)

Rack Pulls- Conv(mid-shin level)
135x3
225x1
315x1
365x1
405x1
455x1 added belt here
475x1
495x1
I really focused on pushing my hips through on these

Leg Press
285x12
485x12
685x12
1-Legged Leg Curls
60x12
70x12
80x10
each leg

Calf Presses
245x3x20(2 legged)
135x2x20(1 legged)

Cable Side Bends
100x20
120x20
140x20
Ab Wheel
2 sets, I suck at these but they really work my stomach!!

(I had a very good workout tonight, squat and deadlift sets felt really strong. I felt really tired when I got to the gym, just real sleepy feeling and my sinuses has been bothering me. But when I got started today I just kept feeling better and better. Also it felt great to get back into some squat gear!!)

Friday 2/12/10 Accessory(WK 1)

Recumbent Bike- 5mins

Lat Pulldowns(alternating from front to behind the neck)
100x12
120x12
140x12
6 reps to the front and 6 reps behind the neck alternating on each rep
Seated Cable Rows
110x12
125x12
140x12
50x2x12(one armed) each arm

Williams Shrugs
140x12
160x12
180x12
Rear Delts(on Cables)
15x12
20x2x12

Nautilus 4-Way Neck Machine
25x2x20(all 4 sides)

Hammer Curls
25x12
30x12
35x12
One-Armed Machine Curls
50x12
65x12
80x12
each arm

Grip Machine
45x3x20(one handed) each hand

(Had a pretty good workout. It's been awhile since I've done seated rows and my low back was still fried from Wednesday's deadlifts so I decided to do these. I was really feeling them in my lower lats and I very seldom feel anything in the lower part of them. So I think I will keep these in my rotation.)

Monday 2/15/10 Bench(WK 2)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x3(DD shirt)
305x3(DD shirt)
315x3(DD shirt)
Added 3 Board(POR grip, took off shirt)
275x2x3
Added 2 Board
255x2x3

Flat DB Press
50x2x10

DB Shoulder Press
40x3x12
Side Raises
10x12
15x12
20x12
Shoulder Rotations(on Cables)
5x2x15(both Int. & Ext.)

Overhead Seated Ez-Bar Tricep Extensions
65x12
75x10
85x8
One-Arm Tricep Pushdowns
40x3x12
each arm

(Had a pretty good workout. This is the first time I have been in my shirt in about 2 months, my wife said all my shirted sets looked easy and fast. Although I felt like I couldn't get set up right on the bench tonight.)

Wednesday 2/17/10 SQ/DL(WK 2)

Elliptical- 5mins

Box Squats(legal depth)
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)

Reverse-Band Deadlifts- Conv(average bands)
135x3
225x1
315x1
365x1(Briefs, Belt) added bands here
405x1(Max DL suit/straps down, Briefs, Belt)
455x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt) sumo stance

Seated Leg Curls
95x12
110x12
125x12
Adducter/Abducter
110x2x20(both In & Out)

Seated Calf Raises
85x3x20(2 legged)
35x2x20(1 legged)

(That was it, this is my first time back in my squat and deadlift gear since the meet I done back in December. The weight felt heavy on my back during squats, so I have to get my static strength back up. On deadlifts the sumo set went up alot faster and easier than the conventional set did. So with this workout I have figured out a few things to work on throughout the training cycle. Didn't get in any ab work today. They just got through from being sore, so I just let my stomach rest.)

Friday 2/19/10 Accessory(WK 2)

Recumbent Bike- 5mins

V-Bar Pulldowns
90x12
110x12
130x12
150x8
One-Arm DB Rows
60x10
70x10
80x10
90x10
each arm

Face Pulls
80x12
100x12
120x12
140x12
Wide-Grip Shrugdowns
100x12
120x12
140x12
160x12
Mini-Band Pull-Aparts
2x15

Nautilus 4-Way Neck Machine
25x2x15(all 4 sides)

Ez-Bar Preacher Curls
35x12
55x12
65x12
One-Arm Concentration Curls
15x12
20x12
25x12
each arm

DB Wrist Curls
Reverse
10x20
12x20
15x20
Overhand
15x20
20x20
25x20

(Had a alright workout. Been feeling tired all day. Went to the Chiropracter yesterday and got my neck, back, and hips ajusted, and everything was feeling kinda sore today. So I tried to do some movements that didn't tax my lower back and hips so much.)

Monday 2/22/10 Bench(WK 3)

Treadmill- 5mins

Reverse-Band Bench Press(average bands)
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
315x1(DD shirt)
330x1(DD shirt) Planned opener for the meet
355x1(DD shirt) added bands here
380x1(DD shirt)
405x1(DD shirt) PR with the bands set at this heighth and it felt easy too!
I had the bands set up so that mid-way through the lift they would give very little to no tension

Incline DB Press
55x2x15

Machine Shoulder Press
80x12
90x12
100x12
Seated Side Raises
10x12
15x12
20x12
Shoulder Rotations
10x2x15(both Int. & Ext.)

Tricep Pushdowns(weight against Mini band)
70+Mini 3x12
Seated One-Arm Overhead DB Extensions
25x12
30x12
35x12
each arm

AB work

(Very good workout today, all bench sets felt really strong. I really think that benching once a week is really helping me.)

Wednesday 2/24/10 SQ/DL(WK 3)

Ellitpical- 5mins

Reverse-Band Squats(average bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(Leviathan suit/straps down, Briefs, Belt)
585x1(Leviathan suit/straps up, Briefs, Knee Wraps Belt)
no PR's here, I can tell my body is still trying to get used to heavy geared squats

Block Pulls(Upper Shin level)- Sumo
135x5
225x1
315x1
405x1
455x1(Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
515x1(Max DL suit/straps up, Briefs, Belt) I think this is a PR for Block Pulls!!

1-Legged Leg Press
225x2x12(each leg)
Hyper Extensions(against green band)
BW(+ band)x2x12

(That was it, had a pretty good workout. I had to get my son from the gym nursery, so I didn't have time to get in any Ab or Calf work. My lifts right now are feeling strong, but my body is starting to let me know it's needing some rest. So next week I will be doing some deload work.)

Friday 2/26/10 Accessory(WK 3)

Stationary Bike- 5mins

Wide-Grip Pulldowns
100x12
120x12
140x12
Nautilus Compound Rows
200x3x12
70x2x12(one-armed) each arm

DB Shrugs
50x12
60x12
70x12
80x12
Lying Rear Delt Machine
25x12
30x12
35x12
25x2x12(one-armed) each arm

Hammer Curls
30x12
35x12
40x12
One-Arm Cable Curls
30x3x12
each arm

Grip Machine(one-handed)
25x3x25
each hand

(That was it, had a good pump going in the lats and upper back. I didn't do the neck machine today because the wife was rushing me Then we went to Wal-Mart and after I hit a chinese buffet )

Monday 3/1/10 Bench(WK 4)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
250x6
255x5, got off groove on the 6th rep
230x8
Rack Lockouts(thumb length away from smooth grip)
225x3
245x3
265x3

Flat DB Press
45x2x15

BB Shoulder Press(on Smith)
135x2x6
One-Arm Leaning Side Raises
20x3x12(each arm)
Shoulder Horn
3x12
5x12

Lying DB Tricep Extensions
30x12
35x12
40x6
One-Arm Cable Kickbacks
10x3x12
each arm

(That was it, just a quick raw workout. This will be the last week in this training cycle that I'll do Shoulder Presses, because my shoulders are killing me. I'll replace them with some light front raises or something.)

Wednesday 3/3/10 SQ/DL(WK 4)

Elliptical- 5mins

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

Deadlifts- Conv
135x3
225x1
315x1
365x1(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
screw conventional stance, everything felt extremly heavy tonight for some reason. It's gonna be sumo from here on out. Hopefully my new Fusion suit will be in next week.

Leg Curls
80x12
90x12
100x12
50x2x12(1 legged)
Seated Calf Raises
90x3x20(2 legged)
45x2x20(1 legged)

(That was it, pretty *****ty workout tonight. Everything was feeling heavy.)

Friday 3/5/10 Accessory(WK 4)

Recumbent Bike- 5mins

Pulldowns(behind the neck)
90x12
110x12
130x12
Seated Cable Rows
110x12
125x12
140x12
50x2x12(one armed)

Rear Delt DB Raises(on Incline)
15x12
20x12
25x12
Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

DB Curls
20x12
25x12
30x12
One-Arm Machine Curls
65x12
80x12
95x12
each arm

Chin-Up Bar Holds
2 sets of 30sec holds

(Had a pretty good workout, I tried to do movements that involved the least amount of lower back work, because it still feels like crap.)

Monday 3/8/10 Squats(WK 5)

Elliptical- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
495x1(Leviathan suit/straps down, Briefs, Belt) still couldn't hit depth
550x missed, couldn't get set up right and balance was also an issue
540x1(Full gear) still felt a little off, but it still came right up

Front SSB Box Squats
135x5
155x5
175x5
these really hit the quads and abs

Pull-Throughs(on cable)
80x12
90x12
100x12
Adducter/Abducter Machine
100x2x20(both in & out)

Calf Presses
225x3x20(2 legged)
135x2x20(1 legged)

DB Side Bends
50x15
60x15
70x15
Standing Cable Crunches
100x12
120x12
140x12

(Pretty ****** workout today, now that I'm doing squats and dead's on different days now I can get in the accdessory work that I have been neglecting.)

Wednesday 3/10/10 Bench(WK 5)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
315x3x3(DD shirt)
Added 3 Board(took off shirt) POR grip
275x3
285x3
Added 2 Board
275x2
I worked out at a different gym today and on my shirted sets I could'nt get set up on the bench right. Kept looseing my arch(bench was slick), but the bench sets still felt swtrong.

Hammer Incline Machine Press(plate loaded)
45x2x15

Shoulder Press Machine
80x10
100x10
120x10
Seated Side Raises
10x12
15x12
25x12
Rear Delts on Pec-Dec
40x3x12

(That was it, didn't hit triceps today. Long day at work and I was pretty tired.)

Friday 3/12/10 Deadlifts(WK 5)

Exercise Bike- 5mins

Deadlifts- Sumo
135x5
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) planned opener
465x1(Max DL suit/straps up, Briefs, Belt) I hitched this a little on the way up

BB Hip Thrusts
135x10
225x6
315x6

Nuetral-Grip Pulldowns
90x12
110x12
130x12
One-Arm DB Rows
60x10
70x10
80x10
BB Shrugs
135x10
225x10
275x10

BB Curls
45x12
55x12
65x12
One-Arm Cable Curls
30x2x12

(Had a pretty good workout tonight, I think the hitch is more due to my body getting used to the sumo stance again. 490-500 will be the goal for the meet.)

Monday 3/15/10 Squats(WK 6)

Recumbent Bike- 5mins

Reverse-Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(Leviathan suit/straps down, Briefs, Belt, Knee Wraps)
585x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps)
650x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) PR!!!!

SSB Pause Squats
155x5
205x2x5

(That was it, had a great workout today. I didn't have time for musch assistance work because I had to hurry so I could make it to the PTC meeting at my daughters school. My squats felt alot stronger than they did last week. Got some videos that I will put up later.)

awesome work man! nice pr. and about time you have some video to post

ct67_72 wrote:awesome work man! nice pr. and about time you have some video to post

Thanks man, as soon as I download thewm on the computer I'll put them up here. I got the sets of 495, 545, and 585 on video but didn't get the 650

Wednesday 3/17/10 Bench(WK 6)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
315x1(DD shirt)
325x1(DD shirt) planned opener
350x1(DD shirt) planned 2nd attempt
Rack Lockouts(POR Grip, took off shirt)
295x1
315x1
335x1

Decline Press
225x5
245x5
275x5

Seated DB Front Raises
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12
Rear Delts on Pec-Dec
50x12
65x12
80x12

Overhead Cable Rope Extensions
50x12
70x12
90x12
110x12
Lying One-Arm DB Tricep Extension
25x12
30x12
35x10
each arm

(Had another good workout today!! All bench sets felt strong, I really feel I will hit a PR total at this meet. Also I have decided not to cut any weight for the meet I will go in the 242's. So in other words I have decided to go in fat and healthy, than come in drained and dehydrated lol.)

Friday 3/19/10 Deadlifts(WK 6)

Treadmill- 5mins

Deadlifts
135x5
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) 3 sets, planned opener
465x1(Full gear) added Reverse-Bands here(green bands)
485x1(Full gear)

Suspened SSB Good Mornings
155x3x5

BB Glute Bridges
225x5
275x5
315x5

(That was it, gym was closing. My deadlift sets felt ok today, so I didn't get in any upper back or bicep work in.)

Monday 3/22/10 SQ/DL(WK 7)

Exercise Bike- 5mins

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

Deadlifts
135x5
225x1
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)

Front SSB Box Squats
155x5
205x2x5
1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg

Seated Calf Raises
75x3x20(2 legged)
40x2x20(1 legged)

Side Cable Crunches
110x15
130x15
150x15
AB Wheel
2 sets

(That was it. I didn't do nothing very heavy today. I guess you can call this sort of a deload week.)

315 Bench
https://www.youtube.com/watch?v=h7pGx...eature=channel

325 Bench
https://www.youtube.com/watch?v=cLNIrNwG3R4

350 Bench
https://www.youtube.com/watch?v=6GI41...eature=channel

Wednesday 3/24/10 Bench(WK 7)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x3
255x3
265x3
225x8
135x10

Incline DB Press
45x2x15

Front Raises
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12
Face Pulls
50x3x15

Decline DB Tricep Extensions
25x12
30x12
35x10
One-Arm Tricep Pushdowns
30x12
40x12
50x12
each arm

(Had a pretty good workout, bench sets felt strong and fast. Still nothing very heavy today still kinda deloading.)

Friday 3/26/10 Accessory(WK 7)

Treadmill- 5mins
Foam Roller

Assi Chin-Ups
BW-140x10
BW-120x8
BW-100x6
T-Bar Rows
80x4x10(2 sets wide-grip, 2 sets close-grip)
One-Arm Machine Rows
100x12
110x12
120x12
each arm

Bent-Over DB Rear Delt Raises
10x12
15x12
20x12
Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

Hammer Curls
25x12
30x12
35x12
One-Arm Machine Curls
65x3x12(each arm)

Chin-Up Bar Holds
BW 3x failure(these really pump up the forearms and hands!!)

(Had a OK workout, feel like I might be getting a cold.)