Training for APF-AAPF Orlando Barbell Southern States: 10/27/12

[markievicz]

some great numbers so far and even better goals ,

will be following you log with a close eye to see if i can pick up some times to get my own numbers on the up.

good to see you chose MAB to log your training on

[big_swede]

Welcome aboard! Good to have you here and looking forward to follow your training!

[dundee]

Originally Posted by markievicz

some great numbers so far and even better goals ,

will be following you log with a close eye to see if i can pick up some times to get my own numbers on the up.

good to see you chose MAB to log your training on

Originally Posted by big_swede

Welcome aboard! Good to have you here and looking forward to follow your training!

Thanks guys!



07.12.12 Thursday - Max Effort Deadlift / Light Squats

Treadmill 5 min warm up

Weighted Pullups
BW+45 x5
BW+45 x8
BW+55 x7

Deadlifts
Warm up - 135x3, 225x3, 315x3, 405x2, 495x1
505 + 48lbs of chain x3
505 + 72lbs of chain x4 (1 bonus rep)


My girlfriend wanted to try out her new 3" powerlifting belt, so she joined us for some squats and deads. She did great!

High box squats
Warm up- 135x5, 225x5, 315x5
385x6
395x5 misloaded should have been 405x5

Dumbbell Rows
120's x 10
120's x 15

GHRs
BW x 8 x 3

[BendtheBar]

Very strong pulling. That's the way to get it done.

[dundee]

Originally Posted by BendtheBar

Very strong pulling. That's the way to get it done.

Thanks... As you know, you gotta put the work in for a big deadlift!



07.13.12 Friday - Upper Accessory

I did this in my office gym on my lunch break.

Treadmill 5 min warm up

DB shoulder warm up
3 supersets of:
- 10’s x 8 front delt raise
- 10’s x 8 lateral delt raise
- 10’s x 8 rear delt raise

Flat Bench
Warm up - 95x5, 135x5, 185x5, 225x3
235x12
245x12 (2 bonus reps)

Flat DB Press
105's x 10 x 3

Incline DB Tricep extensions
32.5's x 12
37.5's x 10
42.5's x 8

DB Front raises
22.5's x 12
27.5's x 10
32.5's x 8

DB Rear Delt
17.5's x 12
22.5's x 10
22.5's x 8

[Duff]

Great work those deads were awesome.

[BendtheBar]

245x12 (2 bonus reps)

Bonus reps are bonus. Solid effort, and have a good weekend.

[dundee]

Originally Posted by Duff

Great work those deads were awesome.

Originally Posted by BendtheBar

Bonus reps are bonus. Solid effort, and have a good weekend.

Thanks guys!

FYI - Bonus reps are reps I do beyond what Schwab prescribes. He and I agreed it's a good way to push myself if I want to. I try not to go to absolute failure though.

[dundee]

07.16.12 Monday - Max Effort Squats

14 Weeks out from the APF/AAPF Southern States

Treadmill 5 min warm up

Squats w/ Buffalo / Bow Bar
Warm up 145x5, 235x3, 325x2
385 x 3
385+48 lbs of chains x 3
385+72 lbs of chains x 5 (2 bonus reps)



Pause Squats
145x5
195x5
235x5
285x5
Could have gone heavier, but this is the first time doing these. Felt great! I can see how this is going to help learn how to "sit into a squat." Oh and next day my hip flexors were definitely sore!

Ab Crunches with average band x 12 x 2

Oblique side bends with light band x 12 x 2

GHRs
Missed GHRs again, b/c my GHR is at my girlfriend's house. I'll do it on Thursday. I'm thinking of bringing my GHR into the gym. I'm just worried about the "regular" people messing with it when I'm not there.

[dundee]

07.17.12 Tuesday - Max Effort Bench

14 Weeks out from the APF/AAPF Southern States

Treadmill 5 min warm up

Bench Press
Warm up 95x5, 135x5, 185x3, 225x3, 275x2
Add 1 Board
315x3
345x3 Misload should have been 335x3
345x3
405x1 (bonus set) My training partner convinced me to try 405. I bounced the hell outta it. I'm getting closer to a 400 paused bench!



Lockout/pin presses - 3"
315x5
405x5
485x6
495x5

Floor Press
225x5
255x8
275x7