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-   -   Muscle_G's 1/15/11 APF meet log (http://www.muscleandbrawn.com/forum/showthread.php?t=4496)

muscle_g 10-19-2010 07:29 PM

Muscle_G's 1/15/11 APF meet log
 
I am getting ready for a APF meet that is on(or around this date) January 15th in Columbia, SC. Training is gonna look different this time around. I have been discussing training with Wade Johnson and I'm gonna be using alot of his methods for this training cycle. Training split will look like this
Mon- Bench
Tue- Squat
Thu- Declines
Fri- Deadlifts

please follow along with me

muscle_g 10-19-2010 07:30 PM

Mon- Bench Press day
 
Monday 10/18/10 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 12x15, 15x15
Neutral-Grip Pulldowns: 60x12, 70x12

Bench Press
45x10
95x8
135x5
185x3
225x1
240x6
245x6
225x8

Close-Grip BP
205x3x5(paused each rep)

Icarian Rows(wide-grip, done with a static hold)
100x12
120x12
140x8

Rear Delts on Pec-Dec
60x12
70x12
85x12

Hammer Curls
25x12
30x12
35x12

DB Shrugs(static hold)
40x12
50x12
60x12

(That was it, had a pretty good workout today. Bench sets felt strong, not a bad way to start off a training cycle. Next week will be heavy shirted triples.)

muscle_g 10-19-2010 07:31 PM

Tue- Squat day
 
Tuesday 10/19/10 Squats(WK 1)

Warm-Up
Leg Extensions: 30x25, 40x25
Leg Curls: 30x20, 40x20
Reverse Hypers: 25x15, 50x15

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
375x2(Briefs, Belt)
395x2(Briefs, Belt)
415x2(Briefs, Belt)

High-Bar Close-Stance Squats
225x3
245x3
265x3
all raw, no belt

Ultra-Wide Stance Sumo Squats
135x10
145x10

Reverse Hypers
45x12
80x12
105x12

Calf work
Ab work

(Had a pretty good workout, I can't wait to get my new briefs next month. The ones I'm using now is giving me hardly any carry over.)

BigFiveFive 10-19-2010 08:04 PM

Looks good bro, solid lifts.

Whats age/height/weight?

Lift maxes and totals?

gaspers04 10-20-2010 03:13 AM

Nice work G!

muscle_g 10-20-2010 05:31 AM

Quote:

Originally Posted by BigFiveFive (Post 87739)
Looks good bro, solid lifts.

Whats age/height/weight?

Lift maxes and totals?

Thanks man:). I'm 28yrs old, 5'9 and I compete in the 220's & 242's(depneding on if I don't want to cut to 220 lol)

Best lifts are
Training/Meet
600/585 SQ
385/375 BP
480/485 DL

Quote:

Originally Posted by gaspers04 (Post 87763)
Nice work G!

Thanks Gaspers:D

muscle_g 10-21-2010 07:08 PM

Thu- Decline Press day
 
Thursday 10/21/10 Declines(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 12x15, 15x15
Pulldowns: 60x12, 75x12

Declines(pinkies just in from power ring)
45x10
95x8
135x5
185x3
225x2
275x1
295x6
300x6
280x8

Icarian Rows(Close Nuetral-Grip)
100x12
120x12
140x12

Rear Delts on Pec-Dec
40x12
50x12
60x12
Seated Side Raises
5lbs DB's 3 sets of 25

Hammer Curls
15x12
20x12
25x12

Machine Shrugs(static hold)
100x12
120x12
140x12

(Had a pretty good workout. I can tell my upper body hasn't fully recovered from benching Monday, but it's been awhile since I've done bench work twice in a week. So it will probably take my body a couple of weeks to adapt.)

muscle_g 10-22-2010 06:41 PM

Fri- Deadlift day
 
Friday 10/22/10 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 30x25, 40x25
Seated Leg Curls: 30x25, 40x25
Pulldowns: 60x12, 75x12

Front Squats
45x5
135x3
155x1
185x1
205x1

Chain-Suspended Rack Pulls(bar suspended from chains, Mid-Shin level)
135x3
225x1
315x1
365x1
405x1(sumo stance) added belt here
455x1(sumo stance)
475x1(conv stance)

Stiff-Legged DL's
225x3
275x3
315x3

Standing Calf Raises
110x3x15(2 legged)
BWx2x20(1 legged)

DB Side Bends
55x15
65x15
75x15
Incline Sit-Ups
BWx2x15

(Great workout today, everything was feeling strong.)

Rich Knapp 10-22-2010 06:44 PM

Nice lifts. :rockon:

dmaipa 10-22-2010 07:25 PM

nice lifts! rack pulls are solid!


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