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Old 08-10-2010, 11:28 PM   #1
MACHIN3
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Arrow MACHIN3 training, preparing for Oct. 3rd VEGAS WORLDS

I will be competing in Las Vegas, at the 100% RAW Worlds.

You are allowed a belt and that is it in regards to gear, no suits, no wraps, no sleeves, no drugs. it is tested and they test at least 10% of the lifters and round up if needed, they tested 4 people at the meet I was at out of 30-35 lifters.

It will be at the Riviera Hotel on the strip if anyone wants to come spectate.

I will be competing at 220lbs and be going for 1300+ total

My best gym lifts are
432/370/525 1327

Best meet lifts are
375/348/518 1241

My last meet I cut the weight too fast and too harsh, I lost 12lbs in 2-3 days and my legs never really recovered until 3 days after the meet. Hopefully I will be cutting less water weight that close to this meet.

If you wish to see any of my previous lifts all my maxes and vids from my PLing meet can be found here

YouTube - ‪sapper564's Channel‬‎

so I have a 7 week routine that i will be following starting with volume/weakness phase then moving onto a peaking phase.
I will be on vacation on the road for a few days later this month they will be total rest days, and I will come back from them recharged and ready to destroy some weights.

Feel free to follow along.
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Old 08-10-2010, 11:29 PM   #2
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Week 1 Day 1
Volume/Weakness Training



PAUSE Squats

045 x 5
095 x 5
135 x 5
185 x 5
225 x 3
305 x 5
305 x 5
295 x 5 I lowered the weight because my pauses were become shorter and shorter.

Well pause squats are new to me and dang they are killer.



BB Bench Volume


045 x 6
115 x 5
165 x 5
205 x 12
225 x 10
250 x 8
225 x 10
205 x 12

lulz volume on Bench, I have not done volume work for a while as you can tell by the weights, but it felt ok after I could catch my breath.


Deads

135 x 4
225 x 5
315 x 5
375 x 3
375 x 4 plus 40lbs of chain
375 x 5 plus 40lbs of chain
375 x 4 plus 40lbs of chain

ABs
5 sets

Lat Pulldowns
5 sets

lunges
3 sets

Well this was one heck of a Day 1. My routine is a 4 day a week routine, and it seems to be that day 1 and 3 will be the most challenging with day 4 being the easiest as it is a touch up week working on loose ends.

Today was suppose to be a day off but I was feeling great today, although I had worked out 3 out of the last 4 days prior. Tomorrow will be a day off as I recharge for Thursday and Day 2 of the routine.



Weeks 1-3 will be a little volume/weakness orientated, and the final 4 weeks will be peaking ans I will finish approx 5 days prior to my meet. Which is good since I will be flying 1 of those days(Friday), weighing in the next(Saturday) and then lifting the next day(Sunday).
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Old 08-10-2010, 11:32 PM   #3
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in for this.

strong lifts man, looks like a 1300 total should be yours.

strong pause squats
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Old 08-10-2010, 11:39 PM   #4
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in for this.

strong lifts man, looks like a 1300 total should be yours.

strong pause squats
Thanks kman!

pause squats are killer, give them a shot sometime.
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Old 08-10-2010, 11:48 PM   #5
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Thanks kman!

pause squats are killer, give them a shot sometime.
have in the past, they suck haha. but they definately seem beneficial
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Old 08-11-2010, 12:17 AM   #6
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Damn, that's quite a workout. Volume is right. Good luck with this, it looks like you'll have no problems getting 1300+ with this intense routine man!
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Old 08-11-2010, 05:46 AM   #7
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Solid looking workout.
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Old 08-11-2010, 09:09 AM   #8
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Strong work. Love the look of the program. And those pause squats are beastley.
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Old 08-11-2010, 10:38 PM   #9
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Quote:
Originally Posted by kman025 View Post
have in the past, they suck haha. but they definately seem beneficial
They do suck! Which is why I need to work on them.

Quote:
Originally Posted by Trevor Lane View Post
Damn, that's quite a workout. Volume is right. Good luck with this, it looks like you'll have no problems getting 1300+ with this intense routine man!
Your telling me, I was not expecting so much volume right away. That was day 1 out of 28.

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Solid looking workout.
Thank you.

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Strong work. Love the look of the program. And those pause squats are beastley.
haha, I have 6 more weeks of doing them, than it will be a while before i go anywhere near them!
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Old 08-12-2010, 05:59 PM   #10
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Day 2 out of 28
Volume/Weakness Training



Close Grip Bench Press with my legs on the bench and PAUSED

045 x 5
095 x 5
135 x 8
185 x 5
225 x 8
250 x 6
250 x 5
250 x 6

haha the pause make a HUGE difference.



Strict BB OHP


045 x 10
095 x 5
135 x 5
165 x 5
165 x 5
Well it has been a while since I have done SOHP.


DB Press

081 x 10
081 x 10
071 x 10
071 x 10
071 x 10

I was starting to feel some discomfort in my shoulder so i dropped the weight down ten pounds and everything was fine.


Bent over DB Row

3 sets of 15

Tricep pushdowns

5 sets of 10



Day 2 done, and it was approx 30mins shorter than day 1 thankfully haha. Tomorrow is a day off and I will be doing some good work Saturday for day 3.


Supplements Used
Atheltic Edge Nutriton IntrAbolic (wild berry) with Orange Gatorade
USPLabs Super Cissus RX
Caffeine 200mg


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