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Old 10-19-2010, 07:29 PM   #1
muscle_g
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Default 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
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Last edited by muscle_g; 10-21-2010 at 07:09 PM.
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Old 10-19-2010, 07:30 PM   #2
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Default 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.)
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Old 10-19-2010, 07:31 PM   #3
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Default 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.)
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Old 10-19-2010, 08:04 PM   #4
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Looks good bro, solid lifts.

Whats age/height/weight?

Lift maxes and totals?
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Old 10-20-2010, 03:13 AM   #5
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Nice work G!
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Old 10-20-2010, 05:31 AM   #6
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Quote:
Originally Posted by BigFiveFive View Post
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 View Post
Nice work G!
Thanks Gaspers
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Training log
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Old 10-21-2010, 07:08 PM   #7
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Default 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.)
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 10-22-2010, 06:41 PM   #8
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Default 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.)
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 10-22-2010, 06:44 PM   #9
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Nice lifts.
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Old 10-22-2010, 07:25 PM   #10
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nice lifts! rack pulls are solid!
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