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Old 07-29-2012, 11:59 PM   #34
dundee
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Join Date: Jul 2012
Location: Florida
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13 Weeks out from the APF/AAPF Southern States

It's been a crazy week at work so I got behind on my training log, but don't worry I've been training hard!

07.23.12 Monday - Max Effort Squats

Treadmill 5 min warm up

Squats w/ Buffalo / Bow Bar
Warm up 145x5, 235x3, 325x2
Add Reverse Light Bands:
405x3
425x3
435x5 (2 bonus reps)



Front Squats
135x5
185x5
225x5
245x5 (3 missed reps)
255x5 (2 missed reps)
Still figuring out how to hold the bar. I can't get past 5 reps without the bar sliding down my shoulders. I'm experimenting with different grips.

Ab Crunches with average band x 12 x 2

Oblique side bends with average band x 12 x 2

GHRs
BW x 8 x 3
I brought my Home GHR into the gym today. It's nice to have it there, I just hope someone doesn't screw with it when I'm not there.


07.24.12 Tuesday - Max Effort Bench

Treadmill 5 min warm up

Bench Press
Warm up 95x5, 135x5, 185x3, 225x3, 275x2
add 3 Board-
315x3
385x3
395x3 I wanted to do more but the spotter removed the boards early. So I did another set.
405x2 (bonus set)



Lockout/pin presses - 3"
315x5
405x5
505x5
515x5

Floor Press
225x5
275x8
295x7 Was supposed to be DB floor press, but everyone was doing BB floor press, so it was easier to just jump in with them.


07.26.12 Thursday - Max Effort Deadlift / High Rep Squats

Treadmill 5 min warm up

Pull-ups
BW x 10ish x 3

Deadlifts off 6" blocks
Warm up - 135x3, 225x3, 315x3, 405x2, 495x1
585x3 (2 bonus reps by mistake)
635x1 (2 missed reps)
655x0 (did not attempt)
405 + 168lbs chain from floor x 6 (punishment set for missed reps)
This is my fourth week pulling heavy. I am worn out. I think I need to deload next week. I'll discuss with Schwab and see what he thinks.



High rep full squats
Warm up- 145x5, 235x5, 325x5
365x6
375x10 (5 bonus reps) I realy needed this after my crappy deadlifts. My squat is progressing nicely!

Rows
Gym closed. So I did not get to rows.


07.27.12 Friday - Upper Accessory

Treadmill 5 min warm up

DB shoulder warm up
3 supersets of:
- 10’s x 8 front delt raise
- 10’s x 8 lateral delt raise
- 10’s x 8 rear delt raise

Flat Bench
Warm up - 95x5, 135x5, 185x5, 225x3
255x9
265x10 (2 bonus reps)

Flat DB Press
100's x 10
110's x 10
120's x 8

"Schwab" presses in Smith Machine
225 x 12
245 x 10
275 x 8

Barbell Front raises
45 x 10
65 x 8
85 x 6

Band pull aparts
Doubled tubing x a lot of reps x 3
__________________
Meet PRs: 480 squat, 375 bench, 660 dead, 1505 (480/375/650) total

Training log for APF-AAPF Orlando Barbell Southern States: 10/27/12

Last edited by dundee; 07-30-2012 at 12:03 AM.
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