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

[dundee]

Hi everyone! This is my training log for the APF-AAPF Orlando Barbell Southern States on October 27th. I'll be competing in the AAPF Open Raw Division. Most likely 275... unlikely 242 weight class.

Here is the video from my last meet June 23rd:



Training by Brian Schwab
This was my first meet in 2 years. I had been out the gym due to graduate school & work and I wanted to get back in and get serious... So I hired Brian Schwab to write my training program. This way I can concentrate on lifting the weights, he does the rest!

For those of you that don't know Brian, he is an elite level 148/165 powerlifter. He is sponsored by EliteFTS and owns Orlando Barbell:
Brian Schwab's EliteFTS Training Log
Orlando Barbell Website

Anyway, Brian is a hell of a nice guy and he has done a great job with my training program so far. Since I can't train at Orlando Barbell often due to location, he does online training for me. Which is the reason I started this training log so that he can review my training weekly. So expect him to be reading your comments =)

Anyway let's get to it!

Current stats:
Age: 31
Height: 6'3"
Weight: 256-262lbs

Best meet lifts (raw):
Squat: 480
Bench: 375
Deadlift: 660
Total: 1505 (480-375-650)

Goals for October meet:
Squat: ~535
Bench: ~405
Dead: ~705
Total: 1600+ (Main goal)

Below is an equipment list for Schwab's reference:

Main Gym - Our Club
Power rack
Texas squat, power & deadlift bars
Buffalo / Bow bar
Schwab's Home GHR
240lbs of chain. 24lbs per pair. So 24, 48, 72, 96, 120, 144, 168, 192, 216, 240lbs possible
EliteFTS Average, Light & Mini Bands
Boxes: We have a box that we just stack plates on.
Soft foam pad.
Board press boards 1, 2 & 3
Deadlift lift blocks: 3” & 6”
Heavy DBs up to 120lbs
The gym itself is well equipped. Hammer strength machines, cables… pool, sauna, steam room.

Office Gym (I use this for training upper accessory on most Fridays)
Olympic barbell and plenty of plates
EZ curl bar
Adjustable DBs (can be made heavy)
Flat barbell bench (can only bench normal or narrow b/c of rack)
Decline DB bench
Adjustable DB bench
Decline Ab bench
Back Raise
Dip / Leg Raise
Cables (heavy enough for triceps)
Smith machine
Treadmill, Stair climber, Bike, etc
Old Nautilus machines

[Fazc]

Very strong lifting Dundee, good to have you posting here. Quite a few powerlifters here who compete regularly, both in the States and around Europe.

AC/DC as well, good man

[BendtheBar]

Strong pulling! Love to see some big pulls. Curious to see how you approach deadlift training.

Great goals, and destroy some PRs.

[LtL]

Welcome aboard. Great to see another competitive powerlifter on here.

LtL

[dundee]

Originally Posted by Fazc

Very strong lifting Dundee, good to have you posting here. Quite a few powerlifters here who compete regularly, both in the States and around Europe.

AC/DC as well, good man

Thanks Fazc! BTW I'm kinda an AC/DC nerd

Originally Posted by BendtheBar

Strong pulling! Love to see some big pulls. Curious to see how you approach deadlift training.

Great goals, and destroy some PRs.

Thanks BtB! Deadlift gets me revved up too! I see you also pull some huge weights, but you out squat me by far!

Originally Posted by LtL

Welcome aboard. Great to see another competitive powerlifter on here.

LtL

LtL, looks like a great forum for powerlifters. I'll be subscribing to your log... =)

[BendtheBar]

Originally Posted by dundee

Thanks BtB! Deadlift gets me revved up too! I see you also pull some huge weights, but you out squat me by far!

I have weight on my side.

[J_Byrd]

Nice! Did my first AFP meet last month, but I am a gear whore!!!!!

Welcome to MAB

[dundee]

Originally Posted by J_Byrd

Nice! Did my first AFP meet last month, but I am a gear whore!!!!!

Welcome to MAB

Thanks J_Byrd! That's a sick total... respect. BTW are related to Sam Byrd?

[dundee]

07.09.12 Monday - Max Effort Squats

Treadmill 5 min warm up

Squats w/ NEW Buffalo / Bow Bar
Warm up 145x5, 235x3, 325x2
Add reverse average bands
415x3
445x3
455x5 (2 bonus reps)
I look like a bobble head when I squat... gotta fix that.



Front Squats
145x5
195x5
235x5
Still figuring these out so didn't go any heavier this week.

Ab Crunches with average band x 12 x 2

Oblique side bends with light band x 12 x 2

GHRs
I didn't get these done b/c my GHR was at my girlfriend's house. I'll do them on Thursday. BTW if you're looking for a quality affordable GHR check out Schwab's: Home GHR



07.10.12 Tuesday - Max Effort Bench

Stationary Bike 5 min warm up (first time on one of these... weird)

Bench Press
Warm up 95x5, 135x5, 185x3, 225x3, 275x2
Add 2 Board
315x3
365x3
375x4 (1 bonus rep) came out of the groove... sloppy!



Lockout/pin presses - 3"
315x5
405x5
485x6
495x6 (1 bonus rep)

Decline Bench
225x5
295x8
315x11 (4 bonus reps) was supposed to be 305 x 7 but I was feeling good... could have done 12 or 13 reps

[J_Byrd]

Originally Posted by dundee

Thanks J_Byrd! That's a sick total... respect. BTW are related to Sam Byrd?

haha I get that a good bit, but no we are not related.He is one of the best squatters of all time!