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Old 09-26-2013, 08:02 PM   #1
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
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Join Date: Aug 2012
Location: LaPlace, LA
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Training Type: Powerlifting
Fav Exercise: Squats!
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Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Thumbs up APA Ironfest training log - Josh Cleveland

Week 1

DAY 1: Saturday – (Squats)
Leg Extensions: 70, 80, 90, 100 (4x20)
Box Squats: 135, 225, 315, 405 (4x10), 405x6
Pause Squats: 225 (5x5), 3 sec. pause
Close-Stance Squats: 225 (5x5)
Seated Leg Curls: 50x40, 60x30, 70x30, 80x20
Leg Extensions: 70x30, 75x30, 80x25, 90x22
Seated Calf Raises: 80x30, 85x25, 90x25, 100x20
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 2: Sunday – (Bench)
Cablecrossovers: (4x20)
Bench: 225 (5x5)
Pin Press: 225, 245, 255 (3x5)
DB Bench: 75x15, 80x12, 90x10
Incline Hammer Strength: 90x25, 100x25, 140x20
Machine Shoulder Press: 60x23, 70x20, 80x20
Machine Lat Pulldown: 100x30, 120x25, 130x20
Pec Deck Flys: 100 reps (rest pause)
Rope Pushdowns: 200 reps (rest pause)

DAY 3: Monday – (Traps & Biceps)
Barbell Shrugs: 225 (5x15)
Barbell Curls: (5x15)

DB Shrugs: 70x15, 75x15, 80x15, 85x12, 90x12
DB Hammer Curls: (5x15)

Upright Rows: (3x12)
Preacher Curls: (3x12)

Smith Machine Shrugs: 100 reps (rest pause)

DAY 4: Tuesday
OFF

DAY 5: Wednesday – (Back)
Lat Pulldowns: 85x30, x25, x20
Underhand Pulldowns: 85x20, x20, x20

One-Arm DB Rows: 50, 55, 60 (3x15)
Low Hammer Strength Row: 120 (3x15)

Barbell Rows: (3x20)
DB Stiff-Leg Deadlifts: 60 (3x20)

Seated Cable Rows: 62x30, 72x30, 82x20
High Hammer Strength Row: 90 (3x20)

Seated Cable Rows: 100 reps (rest pause)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 6: Thursday – (Triceps & Shoulders)
Close-Grip Bench: 185x10, 205x10, 225x8, 245x6
Dips: (3x15)

Incline Skullcrushers: 50 (3x25), 60x15/50x10
DB Side Raises: 20x30, 25x25, 30x20, 30x15/20x12

Cable Overhead Extensions: x30, x30, x25, x20/x12
Cable Front Raises: x30, x25, x20, x15/x15

Cable Upright Rows: x25, x22, x20, x15/x10
Cable Face Pulls: x25, x22, x20, x12/x12

V-bar Pushdowns: 200 reps (rest pause)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 7: Friday
OFF
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-04-2013, 08:05 PM   #2
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Thumbs up Week 2

WEEK 2

DAY 8: Saturday - (Squats)
Squats: 405x3, 455x3 (RAW), 500x3, 550x3, 585x2 (wraps)
Speed Squats: 315 (2x5)
Front Squats: 145 (3x10)
Lying Leg Curls: x30, x25, x20, 1 drop set
Leg Extensions: x30, x25, x20, 1 drop set

DAY 9: Sunday - (Bench)
Bench: 225, 250, 275, 290 (4x3)
Slingshot: 275, 290, 300 (3x3)
Speed Bench: 225x10, 225x10, 225x8
Seated Shoulder Press: 70x30
Chest Dips: x15, x15, x13, x12
DB Front Raises: 15x25, 20x20, 25x20
V-bar Pushdowns: 200 reps (rest pause)

DAY 10: Monday - (Traps & Biceps)
Barbell Shrugs: 225 (5x10)
Bar Curls: (5x10)

DB Shrugs: 80 (5x10)
DB Hammer Curls: (5x10)
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 11: Tuesday
OFF

DAY 12: Wednesday - (Deadlifts)
Deadlifts: 410x3, 460x3, 505x3, 555x3 (PR), 600x1
Barbell Rows: (4x20)
DB Rows: (4x12)
Good Mornings: (4x10)
Lat Pulldowns: (4x20)
Standing Cable Rows: 100 reps (rest pause)

DAY 13: Thursday
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 14: Friday - (Triceps & Shoulders)
Close-Grip Bench: 185x10, 225x10, 240x5, 250x7
Board Presses: 280, 300, 310, 330 (4x3)
DB Shoulder Press: (1 triple drop set)
DB Overhead Ext: x30, x25, x20
DB Side Raises: x30, x25, x22
DB Dead Press: x35, x25, x20
DB Front Raises: (3x20)
V-bar Pushdowns: x30, x22, x20
Face Pulls: x30, x25, x20
Machine Triceps Dips: 100 reps (rest pause)
DB Side Raises: 100 reps (rest pause)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-05-2013, 12:54 PM   #3
BendtheBar
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Good work. Stay strong and smash PRs.
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Old 10-05-2013, 08:30 PM   #4
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
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Thanks Steve! I hit a HUGE squat PR today (605x3, wraps)

<iframe src="https://www.facebook.com/video/embed?video_id=4830677503986" width="568" height="320" frameborder="0"></iframe>
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-05-2013, 09:15 PM   #5
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
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Join Date: Jul 2009
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Training Type: Powerbuilding
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Fav Supp: Butter
My Mood: Lurking
Reputation: 2569533
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Quote:
Originally Posted by Jcleve68 View Post
Thanks Steve! I hit a HUGE squat PR today (605x3, wraps)

<iframe src="https://www.facebook.com/video/embed?video_id=4830677503986" width="568" height="320" frameborder="0"></iframe>
Congrats!

Have it on Youtube at all?
__________________
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"Let bravery be thy choice, but not bravado."


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Old 10-05-2013, 09:17 PM   #6
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
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Nope, sorry...not on youtube. Just facebook.
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-11-2013, 08:12 PM   #7
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Thumbs up Week 3

Week 3

DAY 15: Saturday - (Squats)
Front Squats: 45x10, 135x8, 185x5, 225x4, 315x1 (PR)
Squats: 405x5, 500x3, 550x2, 605x3 (PR, wraps)
Leg Extensions: x30, x25, x20, 1 drop set
Lying Leg Curls: x30, x25, x20, 1 drop set
Standing Leg Curls: (4x15)
Standing Calf Raises: (4x20)
Leg Extensions: 100 reps (rest pause)
Lying Leg Curls: 50 reps (rest pause)

DAY 16: Sunday
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)


DAY 17: Monday - (Bench)
Bench: 225x5, 275x5, 300x5(PR), 315x4(PR), 335x1(PR)
Slingshot: 315 (5x3)
Floor Press: 225x13
DB Incline: 70x12, 80x12, 90x9
Chest Dips: x14, x12, x12
Iso Lateral Bench Machine: 100 (3x20)
Plate Front Raises: 25x25, x20, x20
Rope Pushdowns: 200 reps (rest pause)
Pec Deck Flys: 100 reps (rest pause)

DAY 18: Tuesday
OFF

DAY 19: Wednesday - (Deadlifts)
Deadlifts (1 in. deficit): 350x5, 440x3, 530x1
Deadlifts (150 bands): 500x1, 500x1, 405x5, 405x3
Stiff-Leg Deadlifts: 255 (3x10)
DB Rows: 50, 65, 65 (3x10)
Underhand Bar Rows: (3x20)
Lat Pulldown: (3x20)
Close-Grip Pulldowns: (4x25)

DAY 20: Thursday - (Traps & Biceps)
Smith-Machine Shrugs: (5x12)
Barbell Curls: (5x12)
Behind-the-Back Smith Machine Shrugs: (5x12)
Barbell Shrugs: (5x12)
Smith-Machine Shrugs: 50 reps
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 21: Friday - (Triceps & Shoulders)
Close-Grip Bench: 225x5, 245x5, 275x4 (PR), 285x3 (PR)
Bench (1 in. pause off chest): 225 (3x5)
Overhead DB Extensions: x30, x25, x20
DB Side Raises: x25, x25, x20
Shoulder Press Machine: x30, x22, x20
Reverse Tricep Pushdowns: x30, x22, x20
Face Pulls: x30, x25, x20
Cable Front Raises: (3x20)
Rope Pushdowns: 100 reps (rest pause)
Machine Tricep Dips: 100 reps (rest pause)
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-15-2013, 04:17 PM   #8
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Thumbs up Week 4

WEEK 4

DAY 22: Saturday - (Squats)
Front Squats: 45x10, 135x5, 185x5, 205x4, 225x5, 275x3 (PR)
Squats: 405x5, 500x3, 550x1, 585x2, 620x3 (PR)
Band Pulls: (4x10)
Pause Squats: 225 (5x5)
Walking DB Lunges: 55 (3x10, each leg)

DAY 23: Sunday
OFF

DAY 24: Monday - (Bench)
Bench: 225x3, 275x3, 300x3, 315x3, 340x1 (PR)
Slingshot: 315x3, 340x3 (PR), 350x3 (PR), 365x2 (PR)
Board Presses: 315x3, 335x3, 350x2 (PR)
Speed Bench: 225x15
Chest Dips: (3x15)
Machine Tricep Dips: 130x30, 150x25, 180x22
Tricep Pushdowns: 100 reps (rest pause)
Plate Front Raises: 25x50
Cardio: Treadmill (30 min., 9 incline, 3.5 speed)

DAY 25: Tuesday
OFF

https://www.facebook.com/photo.php?v...type=2&theater
<iframe src="https://www.facebook.com/video/embed?video_id=4858285954180" width="568" height="320" frameborder="0"></iframe>
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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Old 10-15-2013, 06:55 PM   #9
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,516,541, Level: 100 Points: 1,516,541, Level: 100 Points: 1,516,541, Level: 100
Activity: 61% Activity: 61% Activity: 61%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,466
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2569533
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Stay strong man.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


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Old 10-16-2013, 09:55 AM   #10
Jcleve68
Jcleve68
10 weeks out!!!!!
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Default

Thanks Steve! 3 and a half week out from Ironfest! Can't wait!
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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