8/28/10 APA meet log

Tomorrow I will start getting ready for the APA South Carolina Summer Bash. It will be in Florence, SC on August 28th. I'm ready to get back into my gear also. My raw strength is up, so I am hoping it will carry over alot to my geared numbers.

Monday 6/21/10 SQ/DL(WK 1)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
425x2(Briefs, Belt)

Rack Pulls(upper-shin level)
135x3
225x1
315x1
405x1
455x1 added belt here
475x1

BB Step-Ups
135x6
155x6
175x6
each leg
Reverse Hypers
45x12
90x12
45x12

Seated Hammer Calf Presses
160x3x25(2 legged)
70xx2x20(1 legged)

DB Side Bends
60x15
70x15
80x15
Seated Machine Crunches(the weight on this machine is heavy lol)
20x20
40x20
60x15

Exercise Bike- 10mins

(Had a pretty good workout today. I've got to get my body used to the heavy geared squats again, they felt strong though. Rack Pulls felt alright.)

Wednesday 6/23/10 Bench(WK 1)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8(last rep paused for 2sec)
Rack Lockouts(POR grip)
295x3
315x3
335x3

Flat DB Press
40x20
45x15

Seated BB Shoulder Press(on Smith)
135x3x8
Side Raises
15x12
20x12
25x12
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)

Decline DB Tricep Extensions
25x12
30x12
35x12
One-Arm Tricep Pushdowns
15x12
25x12
35x10
each arm

Recumbent Bike- 15mins

(Very good workout today! All my bench sets felt really strong, and fast. Next week I'll be in my shirt doing some heavy triples.)

Friday 6/25/10 Accessory(WK 1)

Recumbent Bike- 5mins

Band-Assi Chin-Up's(green band)
Wide-Grip
BWx2x6
Nuetral-Grip
BWx2x6
Seated Cable Rows
100x12
125x12
150x12
One-Arm DB Rows
80x12
90x10
100x8
each arm

Face Pulls
80x12
100x12
120x12
4-Way Neck Machine
15x2x15(all 4 sides)

Tricep Bar Curls
20x12
40x12
60x10
20x20
One-Arm Cable Curls
20x12
30x12
40x12
each arm

Pinch-Grip Holds
25x4xFailure
each hand

(Good workout today, but my lats were sore from benching Wednesday. Everything was nice and pumped .)

Monday 6/28/10 SQ/DL(WK 2)

Recumbent Bike- 5mins

Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(T-Rex suit/straps down, Briefs, Belt) barely got to the box lol
495x1(T-Rex suit/straps down, Briefs, Belt)
530x1(T-Rex suit/straps down, Briefs, Belt) 10lbs PR on the box!!

Reverse-Band Deadlifts(green band)
135x3
225x1
315x1
405x1 added bands here
455x1(Max DL suit/straps up, Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
530x1(Max DL suit/straps up, Briefs, Belt)

Hammer Hip/Low Back Machine
110x12
160x2x12
Kneeling 1-Legged Leg Curls(plate loaded)
50x12
70x12
90x8
each leg

Calf Presses(on leg press)
235x3x20(2 legged)
145x2x20(1 legged)

Side Cable Crunches
90x15
110x15
130x15
Standing Cable Crunches
PL4x12
PL6x2x12

Recumbent Bike- 12mins

(Very good workout today, got a 10lbs PR on Box Squats and I'm happy about that. I know alot of people told me not to get a T-Rex suit but so far I really feel it's a great suit(this is the first time in this suit). I went with my instinct on this and in my opinion it has great pop out of the hole and it's alot easier to get off compared to the Leviathan lol. Deadlifts felt pretty strong today too and also my suit felt pretty tight today lol. Also my training partner has been working out with me for 4 weeks now and he hit a 25lbs PR on squats today!! His bench is also looking strong he is hitting some PB's there also.)

Wednesday 6/30/10 Bench(WK 2)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
325x3(DD shirt)
335x3(DD shirt)
345x3(DD shirt
Added 3 Board, took off shirt(POR grip)
275x5
Added 2 Board
275x5

Hammer Incline Machine Press(weight on each side)
45x2x20

Seated DB Shoulder Press
40x2x12
Wide-Grip Upright Rows
45x12
55x12
65x12
DB Shoulder Rotations
8x2x15(both Int. & Ext.)

Machine Overhead Tricep Extensions
80x12
100x12
120x12
140x12
One-Arm Lying DB Extensions
30x3x6
each arm

Exercise Bike- 20mins

(Had a pretty good workout today. I think all the raw work I done this offseason really helped my bench, because I was kinda having a off day today. Normally when I feel off like this I can't press this weight for triples, so I have definatly gotten stronger. I can tell I need to get my CNS used to the heavier weights in the shirt though, because the weights felt heavy in my hands today.)

Friday 7/2/10 Accessory(WK 2)

Treadmill- 5mins

Magnum Pulldown Machine
75x12
100x12
125x12
150x12
Chest-Supported Rows(this feels extremly heavy to me for some reason) I listed only weights on machine
35x10
45x8
55x6
One-Arm Hammer High-Rows(weight on each side)
45x12
70x12
90x12
each arm

Bent-Over Rear Delt DB Raises
15x12
20x12
25x12
Nuetral Grip Shrugdowns(static hold)
100x12
120x12
140x12

BB Curls
55x12
65x12
75x12
One-Arm DB Preacher Curls
20x3x12
each arm

HG100x2x10
HG150x2x6
HG200x2x2
each hand(1 set regular, 1 set inverted)

Recumbent Bike- 10mins

(Had a pretty good workout today and I was surprised by this, because I have had a headache from hell all day.)

High volume George, I like it!!!!

Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?

Ski wrote:High volume George, I like it!!!!

Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?

I hate BB Rows I never really got anything from them, they take alot out of my lower back and my deadlifts end up suffering. I do DB Rows every other week.

Muscle_G wrote:

Ski wrote:High volume George, I like it!!!!

Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?

I hate BB Rows I never really got anything from them, they take alot out of my lower back and my deadlifts end up suffering. I do DB Rows every other week.

You know what they say 'IF you hate it then you Have to do it'!

Ski wrote:

Muscle_G wrote:

Ski wrote:High volume George, I like it!!!!

Why not do BB rows instead of the chest supported rows, I think they would benifit you more as well as DB Kroc Rows?

I hate BB Rows I never really got anything from them, they take alot out of my lower back and my deadlifts end up suffering. I do DB Rows every other week.

You know what they say 'IF you hate it then you Have to do it'!

I might add them in to my exercise roation

Monday 7/5/10 SQ/DL(WK 3)

Didn't get to do my cardio warm-up, partner was waiting for me

Reverse-Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
585x1(T-Rex suit/straps down, Briefs, Belt, Knee wraps) still didn't hit depth
635x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) almost there lol
675x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) right at depth, 25lbs PR on the reverse bands!!

got videos of my last 2 sets, will upload them when I get them on the computer

Suspened SSB Good Mornings(off power rack pins)
155x5
175x5
195x5

1-Legged Leg Press
165x12
255x12
345x12
each leg
Adducter/Abducter Machine
125x2x20(both in & out)

Hammer Horizontal Calf Presses
210x3x20(2 legged)
120x2x20(1 legged)

DB Side Bends
55x15
65x15
75x15
Ab Wheel
BWx2x6

Recumbent Bike- 12mins

(Had a awesome workout today!! Hit a 25lbs PR today! The T-Rex is a awesome suit, lots of pop out of the whole, I can't wait until I get it fully broken in.)

Here's the videos

635(i think this might have been a little high)
https://www.youtube.com/watch?v=sp4ZopYWgrc

675
https://www.youtube.com/watch?v=E0Vx9O4Vanc

Teh 675 was better and like you said the 635 was high.
On the 635 you bent mostly the knees first then the hips but it was too late on the 675 you got the hips to break first and sat back allowing you to go deeper it seems. The suit will fight you on the way down but this is it loading up so once you hit depth it will get you out of the hole easily.

One thing I found with heavy weight is if you did 3 or 4 more sets at 675 you would have gotten better the CNS definately does adapt in doing sets.

Also make sure you stay tight in an arch, it hurts but helps staying more vertical.

Real nice work 700 should be yours for the meet.

Ski wrote:Teh 675 was better and like you said the 635 was high.
On the 635 you bent mostly the knees first then the hips but it was too late on the 675 you got the hips to break first and sat back allowing you to go deeper it seems. The suit will fight you on the way down but this is it loading up so once you hit depth it will get you out of the hole easily.

One thing I found with heavy weight is if you did 3 or 4 more sets at 675 you would have gotten better the CNS definately does adapt in doing sets.

Also make sure you stay tight in an arch, it hurts but helps staying more vertical.

Real nice work 700 should be yours for the meet.

Yea I'm trying to break in the suit right now. I've got to get used to the groove of it. Well this was done with reverse bands and and the bands does help out of the hole, with straight weight I believe I'd be around 620 or more(which would be a PR)

Wednesday 7/7/10 Bench(WK 3)

Elliptical- 5mins

Reverse-Band Bench Press(green bands)
45x10
95x8
135x5
185x3
225x2
275x1
315x1 added bands here
335x1
365x1(DD shirt)
385x1(DD shirt) hardest set of the day
405x1(DD shirt) easy!!
425x1(DD shirt)20lbs PR, just as easy as the 405!!
stopped there, wife was rushing me

got videos of last 2 sets, will upload them later

Hammer Iso-Wide Grip Chest Press(done these instead od DB's because my right shoulder is bothering me)
45x2x20
70x20

BB Shoulder Press(on Smith)
135x6
145x6
155x6
DB Side Raises
15x12
20x12
25x12
Shoulder Horn Rotations
5x2x15

Rope Tricep Pushdowns
80x12
100x12
120x12
One-Arm Seated Overhead DB Extensions
30x12
35x2x10
each arm

Exercise Bike- 15mins

(Kinda felt like crap today, just didn't really have no energy. I hit a 20lbs PR on the bands today and my bench sets felt strong and fast, but just felt like something was lacking today energy wise. Oh well still a good workout!! On another note, my right shoulder has been hurting and aching ever since Sunday.)

Friday 7/9/10 Accessory(WK 3)

Treadmill- 5mins

Neutral- Grip Pulldowns
100x12
120x12
140x12
160x8
Body Masters Rows
100x12
120x12
140x12
160x12
One-Arm Hammer DY Rows
70x2x12
each arm

Rear Delt DB raises(on incline)
12x12
15x12
20x12
Cable Crossover Shrugs
70x3x12

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

Wrist Roller
4sets

no cardio today

(Had a good workout, upper back had a great pump!)

Monday 7/12/10 SQ/DL(WK 4)

Recumbent Bike- 5mins

High-Box Squats(about 1in above depth)
45x10
135x5
225x3
275x2
315x1
370x2(Belt)

Deficit Pulls(standing on thick Bumper plate)
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Max DL suit/straps down, Briefs, Belt)
425x1(Max DL suit/straps up, Briefs, Belt) hitched this at lockout
315x3, took off gear her
225x3
135x3

(That was it, felt weak today and everything was pretty much feeling like crap, so I stopped there.)

Wednesday 7/14/10 Bench(WK 4)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
260x6, lower back was cramping on this set
265x5 missed 6th rep because my lower back cramped up and caused me to flatten out
240x8 paused last rep
Rack Lockouts(POR grip)
300x3
320x1, 2 sets
back and chest were cramping up through whole workout

Decline DB Press
45x2x20
neck cramped up on these

Machine Shoulder Press
100x10
125x10
150x10
Side Raises
20x12
25x12
30x12
Shoulder Rotations(on cables)
10x2x15(both Int & Ext)

Lying DB Tricep Extensions
25x12
30x12
35x6, BURNT!!
One-Arm Cable Tricep Kickbacks
20x3x12
each arm

Recumbent Bike- 12mins

(Bench sets felt OK, but my back and chest was cramping up bad. I have drank about a gallon and a half of water today, and I took potassium about a hour before I went to the gym. So I don't know what was causing it?)

Sometime too much potassium can cause this cramping. I personally would not take that even on the hotteset of days, just take a multi and call it a day and drink like you are.

Friday 7/16/10 Accessory(WK 4)

Treadmill- 5mins

Wide-Grip Pulldowns
110x12
130x12
150x10
Bent-Over DB Rows(dumbbells in each hand)
40x12
45x12
50x12
55x12
One-Arm Seated Cable Rows
50x3x12
each arm

Face Pulls
100x12
120x12
140x12
4-Way Neck Machine
10x20
15x15
all 4 sides

Seated DB Curls(forgot how hard these were sitting lol)
15x12
20x12
25x12
One-Arm Concentration Curls
20x3x12
each arm

Chin-Up Bar Hangs
BWx3xfailure

Recumbent Bike- 15mins

(Had a pretty good workout. I really felt the Bent-Over DB Rows in my entire upper back.)

Next week I'll be working out Monday, Tuesday, and early Wednesday morning. I'll be on vacation from work, so me, the wife, and the kids are heading out to the beach for the week Wednesday morning and will come back Sunday.

Monday 7/19/10 Squats(WK 5)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
495x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
560x missed, went up, then went down, then started back up and got folded over(still learning the suit I guess. Walk out is what messed me up!!
540x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) easy down and up, probably an opener

tried doing a few sets of deadlifts, but back was not having it

Reverse Hypers
45x12
70x12
95x12
Standing Leg Curls
11x12
22x2x12
each leg

Recumbent Bike- 20mins

(That was it, things were going kind of ****ty today. Squats felt like crap and I didn't have anything left for deadlifts.)

Next week I'm gonna switch my routine up after we get back from the beach. I feel like I haven't been able to give it my all on deadlifts here lately so This is what I'm switching it to.

Mon- Squats
Wed- Bench
Fri- Deadlifts

Tuesday 7/20/10 Bench(WK 5) benched today because we will be leaving for the beach tomorrow

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
275x1
295x1(DD shirt)
330x3(DD shirt)
340x3(DD shirt)
350x3(DD shirt) 3 rep PR!!!
Added reverse green bands, took off shirt(POR grip)
315x1, 3 sets

Incline DB Press
50x15
50x12

DB Front Raises
15x12
20x12
25x12
Wide-Grip BB Upright Rows
65x2x10
75x10
Face Pulls
60x12
80x12
100x12

Incline DB Tricep Extensions(been awhile since I've been able to do these with no elbow pain )
30x12
35x12
40x12
One-Arm Tricep Pushdowns
15x12
20x12
25x12
each arm

Recumbent Bike- 15mins

(Good workout today! Bench sets felt nice and strong, and I also hit a 3 rep PR Also I done a couple of sets of machine rows today and yesterday, just so I could get some back work in this week.)

Monday 7/26/10 SQ/DL(WK 6)

didn't get to do my cardio warm up, got the the gym late

Reverse-Band Box Squats(legal depth, green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(T-Rex suit/straps down, Briefs, Belt)
585x1(T-Rex suit/straps down, Briefs, Belt)
615x1(T-Rex suit/straps down, Briefs, Belt) 15lbs PR!!!

Deadlifts
135x3
225x1
315x1
365x1(Briefs)
405x1(Briefs, Belt)
425x1(Max DL suit/straps up, Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) sumo stance on this set

1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx10
4PLx10
each leg
Prone Leg Curls
80x3x12

Hammer Horizontal Calf Presses
250x3x20(2 legged)
160x2x20(1 legged)

Side Cable Crunches
90x15
110x15
130x15
Reverse Trunk-Ups
BWx2x12

no cardio today I am beat!!

(Had a great workout today, squats felt really strong and deadlifts felt like crap. I know I said I was gonna deadlift on a different day but I got to thinking that I am to far into the training cycle to switch things up too drastically.)