4/17/10 APF meet log

Monday 3/29/10 SQ/DL(WK

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.)

Wednesday 3/31/10 Bench(WK

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.)

Friday 4/2/10 Accessory(WK

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.)

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.)

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.)

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?)

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

good luck man!!! kill it!

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

Thanks man


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

My openers are
540 SQ
325 BP
435 DL

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