Training for APF-AAPF Orlando Barbell Southern States: 10/27/12
Hi everyone! This is my training log for the APF-AAPF Orlando Barbell Southern States on October 27th. I'll be competing in the AAPF Open Raw Division. Most likely 275... unlikely 242 weight class.
Here is the video from my last meet June 23rd:
Training by Brian Schwab
This was my first meet in 2 years. I had been out the gym due to graduate school & work and I wanted to get back in and get serious... So I hired Brian Schwab to write my training program. This way I can concentrate on lifting the weights, he does the rest!
For those of you that don't know Brian, he is an elite level 148/165 powerlifter. He is sponsored by EliteFTS and owns Orlando Barbell:
Brian Schwab's EliteFTS Training Log
Orlando Barbell Website
Anyway, Brian is a hell of a nice guy and he has done a great job with my training program so far. Since I can't train at Orlando Barbell often due to location, he does online training for me. Which is the reason I started this training log so that he can review my training weekly. So expect him to be reading your comments =)
Anyway let's get to it!
Best meet lifts (raw):
Total: 1505 (480-375-650)
Goals for October meet:
Total: 1600+ (Main goal)
Below is an equipment list for Schwab's reference:
Main Gym - Our Club
Texas squat, power & deadlift bars
Buffalo / Bow bar
Schwab's Home GHR
240lbs of chain. 24lbs per pair. So 24, 48, 72, 96, 120, 144, 168, 192, 216, 240lbs possible
EliteFTS Average, Light & Mini Bands
Boxes: We have a box that we just stack plates on.
Soft foam pad.
Board press boards 1, 2 & 3
Deadlift lift blocks: 3” & 6”
Heavy DBs up to 120lbs
The gym itself is well equipped. Hammer strength machines, cables… pool, sauna, steam room.
Office Gym (I use this for training upper accessory on most Fridays)
Olympic barbell and plenty of plates
EZ curl bar
Adjustable DBs (can be made heavy)
Flat barbell bench (can only bench normal or narrow b/c of rack)
Decline DB bench
Adjustable DB bench
Decline Ab bench
Dip / Leg Raise
Cables (heavy enough for triceps)
Treadmill, Stair climber, Bike, etc
Old Nautilus machines
Very strong lifting Dundee, good to have you posting here. Quite a few powerlifters here who compete regularly, both in the States and around Europe.
AC/DC as well, good man :)
Strong pulling! Love to see some big pulls. Curious to see how you approach deadlift training.
Great goals, and destroy some PRs.
Welcome aboard. Great to see another competitive powerlifter on here.
Nice! Did my first AFP meet last month, but I am a gear whore!!!!!
Welcome to MAB
07.09.12 Monday - Max Effort Squats
Treadmill 5 min warm up
Squats w/ NEW Buffalo / Bow Bar :)
Warm up 145x5, 235x3, 325x2
Add reverse average bands
455x5 (2 bonus reps)
I look like a bobble head when I squat... gotta fix that.
Still figuring these out so didn't go any heavier this week.
Ab Crunches with average band x 12 x 2
Oblique side bends with light band x 12 x 2
I didn't get these done b/c my GHR was at my girlfriend's house. I'll do them on Thursday. BTW if you're looking for a quality affordable GHR check out Schwab's: Home GHR
07.10.12 Tuesday - Max Effort Bench
Stationary Bike 5 min warm up (first time on one of these... weird)
Warm up 95x5, 135x5, 185x3, 225x3, 275x2
Add 2 Board
375x4 (1 bonus rep) came out of the groove... sloppy! :mad:
Lockout/pin presses - 3"
495x6 (1 bonus rep)
315x11 (4 bonus reps) was supposed to be 305 x 7 but I was feeling good... could have done 12 or 13 reps
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