Road to USAPL Collegiate Nationals 2014 - AnabolicMinds.com

Road to USAPL Collegiate Nationals 2014

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    Road to USAPL Collegiate Nationals 2014


    Starting my training log on this forum. This post will include training from today as well as all of the training from the past two weeks or so. This will be the longest entry I will post. Sorry in advance.

    2/3/14

    squat day. straps down

    buffalo bar squats
    bar 3x10 2x5
    145 2x10 1x5
    235 1x10 2x5
    add belt
    325 2x5
    375 2x2
    add suit
    375 1x3
    435 1x3
    485 1x3
    WORK SETS (70% of projected max)
    525 5x4

    box squats w/ buffalo bar
    225 5x5

    barbell step ups
    2x5 each leg

    wide grip lat pulls
    4x15

    band abs
    sets of 20

    GHR
    sets of 12

    2/5/14

    bench day

    bench w/ doubled mini bands. I'm guessing the tension is somewhere around 100-150 at the top? im not too sure
    bar 2x10
    135 2x5
    185 2x5
    225 2x5
    275 1x3
    305 1x2 Never done bench against bands sooooo thats a PR. haha could be somewhere between 400-450 at the top

    close grip board press w/ doubled mini bands
    135 - 5 reps to 3 board, 5 reps to 2board, then 5 reps to 1board
    185 - 5 reps to 3board, 5 reps to 2board, then 5 reps to 1board

    Machine flies
    100 total reps

    band triceps extensions
    3xfailure

    super set w/

    1 arm mini band triceps extensions
    3xfailure (super slow and controlled reps)

    1 arm shoulder press
    4x10 each arm

    2/6/14

    deadlifts


    belt-less deficit pulls. (2-4 inch deficit)
    135 2x10
    225 3x5
    315 3x5 1x3
    365 2x3
    405 2x3
    455 1x3
    505 1x3
    545 1x2. missed the third. I kept getting caught on my shorts leg and my hip was bothering me some. this was right in between 85-90 percent. which was what I wanted.

    band deadlifts off blocks. EliteFTS short bandsx2 (added approx. 115 at the top)
    315 1x5
    405 1x5
    455 1x3
    495 1x3
    545 1x0. This was my first time doing the movement. felt awkward but I liked it.

    cambered bar GMs
    105 3x12
    195 1x10

    45 degree hypers
    3x10

    super set w/

    rigged up reverse hypers off a GHR
    3x10

    chest supported rows.
    2x20

    2/10

    squats

    raw
    225 5x5
    315 3x3
    405 2x3
    add suit straps down
    405 2x5
    475 2x5
    515 1x5
    work sets (straps down, no wraps)
    565 5x4

    SSB no hands box squats

    bar 5x5

    GHR
    3x15

    Chest supported row machine w/ mini band added
    sets of 15

    band abs
    sets of 15
    2/11/14

    bench night


    CG bench press
    bar 2x10
    135 2x10
    185 1x10
    225 2x5
    275 2x5
    315 1x5
    335 1x5
    365 1x3
    add bench daddy
    365 1x5
    455 1x3

    incline
    3x10

    military dead press
    bar 3x10
    95 2x10
    135 2x6
    205 1x6

    barbell skull crushers
    bar 2x10
    95 4x8

    2/13/14

    pulls day. 3rd and final week of deficits wave. Working up to a single @90% of 1RM or higher (562.5 or higher)

    3-4 inch deficit
    135 3x10
    225 3x5
    315 3x5
    405 2x2
    505 1x1
    545 1x1
    585 1x1 beltless conventional PR (approx. 94%)
    add belt
    615 1x1 conventional Deficit PR (approx. 98%)

    pull ups
    3x5

    assisted pull ups machine
    2x10

    roman chairs
    2x15

    single leg curls
    2x20 1x15 each leg

    rev grip barbell curls
    3x15


    2-15-14

    Bench day- First day back in a bench shirt.

    raw warm up
    135 2x15
    225 1x10 2x5
    315 1x5 1x3

    add shirt
    405 1x10 (3 reps to a 3board, 7 reps to 2board)
    405 1x8 (3 reps to a 2board, 5 reps to a 1board)
    495 1x6 (3 reps to a 2board, 2 reps to a 1board, 1 rep full range)
    495 1x6 (2 reps to a 2board, 3 reps to a 1board, 1 rep full range)
    545 1x3 (1 rep to a 2board, 1 rep to a 1board, 1 rep full range)
    545 1x3 (1 rep to a 2board, 1 rep to a 1board, 1 rep full range)

    I'm not sure what to think about this workout. I felt weak off the chest and my lockout wasn't as solid as it needed to be. But, I also haven't been in a shirt since April 2013. I am about 7 weeks out from USAPL Collegiate Nationals.

    2nd workout today will consist of:
    2-3 chest based exercises
    2-3 triceps exercises.
    1 shoulder exercise.

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    2/17

    Squat night.

    This is week 5 of 12 for my training to USAPL Collegiate nationals. This is also only my third week back into to a squat suit.

    raw warm up
    bar 2x10 2x5
    135 1x10 3x5
    225 3x5
    315 2x5 3x3
    365 2x3
    add belt
    405 2x1

    add suit
    405 1x5 1x3
    495 2x3
    545 2x2 straps up
    WORK SET @ 80%
    605 5x4 straps up (last two sets I used a light wrap) strength is there, depth is almost to the point where I can dip to hit it.

    GHR
    1x12
    3x12 w/ mini band

    Chest supported row w/ green band
    3x15

    one arm mini band row
    1x30 each arm

    db hammer curls
    2x20
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    Awesome sessions, man. Welcome to the forums. What weight class are you?
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    Quote Originally Posted by Sean1332 View Post
    Awesome sessions, man. Welcome to the forums. What weight class are you?
    Thanks. I normally hover around the 275 lb class. But, because this is a USAPL Nationals meet, I will be a SHW(264+)
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    2/18

    DE bench/upper assistance day

    I am going with the DE bench scheme this week just to see how it feels. If I dont like the way I recover by my next bench day in the shirt I will change what I am doing on this session during the next few weeks


    Speed bench w/ doubled mini (possibly monster mini) bands (somewhere between 75-150 at the top?)
    bar 2x5
    135 3x3
    work sets
    185 12x3 (2 sets close grip, 4 sets pinky on ring, 2 sets ring finger, 2 sets middle finger, 2 sets pointer finger)

    close grip bench
    3x8

    rolling triceps extensions w/ mini band
    2x15 w/ 1 mini band
    1x15 w/ 2 mini bands then dropped to 1 band for 10

    seated 1 arm smith machine shoulder press
    2x8

    lat raises
    75 total reps

    triceps
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    2/20/14

    pulls day

    Stiff leg deadlift: goal today is to work up to a set of 5 at about 80% of 1RM. (497ish)
    135 2x10
    185 2x5
    225 2x5
    315 1x5
    365 1x5
    405 1x5
    455 1x5
    495 1x4 (this was 80% of my 1RM) This is a PR.

    suitcase deadlift
    135 3x5 each arm

    Reverse hyper
    4x12

    neutral grip lat pulls
    2x20

    hanging leg raise
    3x10
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    Subbed, moving some good weight in here man. GL at nats.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Subbed, moving some good weight in here man. GL at nats.

    Thanks man, I appreciate it.
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    2/23

    bench work

    warm up - raw
    bar 2x20
    135 2x10
    245 1x10
    335 1x6
    add shirt
    335 1x10 (3 reps 3 board, 5 reps 2 board, 2 reps 1 board)
    425 1x10 (3 reps 3board, 5 reps 2 board, 1 rep 1board, 1 rep full range)
    495 1x8 (7 reps 1board, 1 rep full range)
    565 1x1 full range
    585 1x1 full range
    605 1x1 (missed this) i slid back on the bench. chalk or stickum will solve the issue. went up too fast to miss it again.

    mini band triceps

    mini band facepulls
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    2/24

    Felt like **** coming into the gym. Felt better about half way through squat, then felt like **** all over again

    Squats

    raw warm up
    bar 4x10
    135 4x5
    225 5x3
    315 3x3
    405 3x2
    add suit
    405 1x6 straps down
    495 1x5 straps down
    545 1x5 straps down
    WORK SETS 4x3 @ 80% of projected max
    605 4x3 straps down

    GHR
    1x12 bodyweight
    1x12 holding 25lb plate
    1x12 mini band around neck
    1x12 2 mini bands around neck
    1x10 1 mini band and 1 light blue band around neck

    Chest supported rows
    5x15
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    2/25/14

    2nd bench day: trying more of a rep day this week to see how I recover before my next shirted bench day

    bench
    bar 3x25
    135 2x20
    225 2x15
    add slingshot
    315 2x15
    remove slingshot (for ****s and giggles)
    315 1x6

    DB bench
    55 1x20
    75 3x20
    100 1x12

    Zydrunas press
    bar 3x10
    55 2x10
    95 2x10
    135 1x7

    triceps


    abs
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    2/27/14

    pulls day

    Stiff leg deadlift. goal today was to work up to somewhere around 85-90% of 1RM(535ish) for a set of 3

    135 2x10
    225 2x10
    315 2x5
    365 1x3
    405 1x3
    455 1x3
    495 1x3 (felt easier than last week)
    545 1x3

    farmers walk - handles weigh 20lbs a piece
    110 each hand - 2 trips
    160 each hand - 2 trips
    200 each hand - 2 trips
    290 each hand - 10 second holds

    rev hyper

    lat pulls

    curls
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    3/2/14

    bench training

    raw warm up
    135 5x10
    225 3x5
    275 2x2
    315 4x3
    add bench daddy
    405 1x3
    add shirt
    405 1x10 (4 reps 3board, 6 reps 2board)
    495 1x7 (2 reps 3board, 3 reps 2board, 2 reps 1board)
    495 1x3 (3 reps 2board)
    545 1x3 (3 reps 2board)
    585 1x2 (2 reps 2board)

    No assistance work. need sleep and food.
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    3/3/14

    squat night!! Goal here is 4x3 straps down @ around 85% of perceived max

    Raw warm up
    135 4x10 2x5
    225 4x5
    315 4x5
    405 2x3
    475 1x2
    add suit
    495 1x5
    585 1x3
    WORK SETS
    645 3x3
    655 1x3

    GHR
    1x10 bodyweight
    1x10 w/ mini and monster mini band

    machine rows
    2x20
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    3/4/2014

    2nd bench day

    raw warm up
    bar 3x10
    135 2x10

    speed bench w/ doubled mini bands
    185 8x3 30 sec rest

    Single with doubled mini bands
    245 1x1
    285 1x1
    345 1x1

    db bench
    2x20

    band triceps
    2x50
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    3/6/14

    week 7 of 12 deadlift program: raw reverse bands up to a heavy triple

    bands I chose to use gave about 135 lbs from the bottom. Completely off the bands 3 inches from lockout.

    Keep in mind each set is just bar weight. bands are there just not calculated in

    beltless
    135 3x6
    225 3x6
    315 3x6
    405 2x5
    455 2x3
    495 1x3
    545 1x3
    585 1x3
    add belt
    635 1x3 felt easy. havent done reverse bands in a while so I am happy with that.
    675 1x2. first one felt fine. hitched the second and gave up on the third after ripping a callus.

    675 was the right call to make but the strength just wasnt there to finish out the set of 3

    assisted pull up machine
    3x8

    Reverse hyper
    4x12

    hanging leg raise (slow and controlled)
    3x6

    bicep curls
    2x20
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    Awesome work in here
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    Quote Originally Posted by Sean1332 View Post
    Awesome work in here
    Thank you, sir!
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    3/9/14

    bench day

    raw warm up
    bar 3x10
    135 3x10
    225 3x8
    315 2x8, 1x5
    add shirt
    315 1x15 (5 reps 3board, 5 reps 2board, 3 reps 1board, 2 reps full range)
    405 1x12 (3 reps 3board, 5 reps 2board, 2 reps 1board, 1 rep full range)
    495 1x12 (4 reps 3board, 4 reps 2board, 3 reps 1board, 1 rep full range)
    585 1x4 (1rep 3board, 1 rep 2board, 1 rep 1board, 1 rep full range)
    635 1x2 (1 rep 2board, 1 rep 1board)
    635 1x1 full range

    band abs
    sets of 20
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    3/10/14

    squat day

    Felt like ****. running on no sleep. Benched heavy as **** yesturday. shoulders were beat, hips were beat. everything was beat. But, got the work in.

    raw warm up
    bar 2x15
    135 3x10 2x5
    225 3x5
    315 3x5
    405 1x5 2x3
    add suit
    405 1x5 (straps down)
    495 1x5 (straps down)
    605 1x5 (straps up)
    WORK SETS - was supposed to do 4x3 @ 685.
    685 1x2
    685 1x2
    685 1x3
    685 1x2

    first set i guess shocked my body a little because it felt heavy. which is weird. I held 50 less lbs in my hands yesturday plus squatted 650 for reps straps down last week. maybe its just an energy or sleep thing.

    front squats
    135 5x5

    GHR
    2x20

    super set w/

    seated rows
    2x20
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    3/11/14

    2nd bench day

    felt like complete crap. ended up doing stability/speed work

    bench w/ doubled light blue bands
    bar sets of 5 switching grips ever 3 sets

    took off bands
    275 1x5

    that was it for tuesday. got some trap work in from handing off afterwards lol

    3/13/14
    pulls day

    reverse bands. same set up from last week
    raw warm up
    225 2x10
    315 2x5
    405 2x3
    add velocity (first time in DL suit while pulling conventional)
    495 1x3
    585 1x1 reset 1x1
    635 1x1
    671 1x1 felt easier than last week when I did it raw but who knows.

    zercher GM from the floor
    135 3x5
    225 3x5

    reverse hyper - didnt keep track of sets but i know i did at least 3 sets of 10 at each weight
    45 each peg
    2 45s each peg
    3 45s each peg

    assisted pull ups
    2x8, 1x6

    1 arm lat pulls
    3x15 each arm
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    3/16/14

    bench day. didnt feel 100% percent today. woke up feeling off. didnt eat what I should have this morning but poptarts sure do the trick

    raw warm up
    bar 2x20
    135 2x15 1x10
    225 2x10 2x5
    315 1x5
    add shirt - didnt really count reps so this is just a ballpark figure. Except for the last 3 sets. I know what I did there.
    315 1x20 (5 reps 3board, 10 reps 2board, 4 reps 1board, 1 rep full range)
    405 1x20 (same as last set)
    495 1x15 (5 reps 3board, 5 reps 2board, 4 reps 1board, 1 rep full range)
    565 1x5 (3 reps 2board, 1 rep 1board, 1 rep full range)
    615 1x3 (1 rep 2board, 1 rep 1board, 1 rep full range) felt great here. all three reps were solid
    615 1x1 (full range) right arm gave me a little trouble at lockout
    495 1x11 (8 reps 2board, 3 reps 3board)


    raw close grip
    135 2x15 1x10

    band single arm tricep extensions
    sets of 20
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    Impressive reppage, man. Do you have videos?
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    Quote Originally Posted by Sean1332 View Post
    Impressive reppage, man. Do you have videos?
    Right now, I only have the vid of the 615 1x1. I need to try and get the whole workout videoed and put on youtube.
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    3/17/14

    squat day. definitely felt better than last week.

    raw warm up
    bar 2x10
    135 3x10
    225 2x8 1x3
    315 2x3
    405 1x5
    add suit
    405 1x3 (straps down)
    495 1x3 (straps down)
    585 1x2 (straps up)
    635 1x2 (straps ups +wraps) Depth:right above parallel
    675 2x2 (straps up +wraps) Depth: parallel
    725 1x1 (straps up +wraps) Depth: Parallel. Lost my air at the bottom but still moved it quick enough.
    725 1x1 (straps up +wraps) Depth: If I didnt break, it was right at parallel. Moved faster than the set prior.

    GHR
    3x12

    super set w/

    chest supported rows

    rev grip and neutral grip curls
    50 reps total
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    Quote Originally Posted by MeanGreen220 View Post
    3/6/14

    week 7 of 12 deadlift program: raw reverse bands up to a heavy triple

    bands I chose to use gave about 135 lbs from the bottom. Completely off the bands 3 inches from lockout.

    Keep in mind each set is just bar weight. bands are there just not calculated in

    beltless
    135 3x6
    225 3x6
    315 3x6
    405 2x5
    455 2x3
    495 1x3
    545 1x3
    585 1x3
    add belt
    635 1x3 felt easy. havent done reverse bands in a while so I am happy with that.
    675 1x2. first one felt fine. hitched the second and gave up on the third after ripping a callus.

    675 was the right call to make but the strength just wasnt there to finish out the set of 3

    assisted pull up machine
    3x8

    Reverse hyper
    4x12
    Some good pulling volume there guy...!
    12 week Deadlift program specifics??? Is it any one in particular (3x's) or what works for you etc.???

    Do you comp pull sumo or convent.?
    (Since you're kicking it in ass on squats as well)
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    Quote Originally Posted by PaulBlack View Post
    Some good pulling volume there guy...!
    12 week Deadlift program specifics??? Is it any one in particular (3x's) or what works for you etc.???

    Do you comp pull sumo or convent.?
    (Since you're kicking it in ass on squats as well)
    I am running a modified version of a 14 week Finnish deadlift program that I found online from a buddy of mine. I modified the program to fit the length of time I had to train as well as more volume to fit my needs earlier on in the program (i.e. deficits and stiff leg waves).
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    I feel better this week coming into deads than last week. we will see how that goes tomorrow

    3/18

    upper body assistance day

    swiss bar bench
    bar 2x20
    135 2x15
    225 2x10

    275 1x12
    super set w/
    225 1x10

    225 1x15
    superset w/
    135 1x12

    db bench
    70s 3x25

    miltary press
    95 4x10

    tricep extensions
    3x20
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    3/20

    fantastic pulls day

    Deadlift against bands - tonight was supposed to be more of a speed/deload type day but i felt good so went to a heavy double.
    we used 2 large black power bands(website says 60-150 lbs per band??) from sportsmith.net(not advertising) in a jump stretch platform type of set up.
    my guess is it was somewhere between 150-200 lbs of tension at the top??

    Numbers lifted do not include estimated band tension

    135 3x5
    225 3x5
    315 3x2
    405 2x2
    455 1x2
    495 1x2
    545 1x2 ended on this. more of a grinder at the top. Might could have gotten 585 for a single, double with a hitch, but that wasnt the objective tonight.

    SSB close stance olympic squats
    bar 3x10
    95 3x10
    185 3x10

    pull ups
    2xAMRAP (5,5)

    rev hyper w/ mini band as tension - these were performed slow and controlled with a 2 sec pause at the top.
    too many sets of 10

    rev grip barbell curls
    sets of 15
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    3/22/14

    bench training.

    raw warmup
    bar 3x20
    135 3x20
    225 3x10
    275 2x5
    315 1x3 1x1
    add shirt
    315 didnt keep track of reps
    405 didnt keep track of reps
    455 + 50lbs in chain 3x2 (1 rep 2board, 1rep 1board)
    455 + 100lbs in chain 5x3 (all 3 reps 1board)

    close grip
    135 2x20
    225 2x10

    pull aparts.
    alot x too many

    dips
    3x12
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    3/24/14

    Last geared squat day before collegiate nationals

    raw warm up
    bar 3x10
    135 3x10
    225 1x10 2x5
    315 2x5 1x3
    405 1x2
    add suit
    405 1x2 (straps down)
    495 1x2 (straps down)
    585 1x2 (straps up)
    635 1x2 (straps up + wraps)
    675 2x2 (straps up + wraps)
    705 1x1 (straps up + wraps)

    front squats
    135 1x10 2x5
    225 2x5

    ghr
    1x10 bodyweight
    1x5 2 mini bands - hamstring tightened up pretty bad on this set so i called it quits

    random row machines

    abs
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    3/25

    im beat up.

    2nd bench day

    bar 3x10
    135 3x10
    185 2x10

    185 8x3 + doubled mini bands


    incline
    bar 2x10
    95 2x10
    135 2x10
    185 2x10
    225 2x8

    seated db military
    45 1x20
    65 1x20

    face pulls

    superset w/

    band triceps
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    long day. was supposed to be speed day ended up being a huge phucking PR day.

    3/27/14

    pulls against bands. same as last week. 150-200 lb tension at the top

    135 2x10
    225 2x5
    315 3x5
    405 2x2
    495 1x2
    said phuck it and went
    585 1x1 HUGE PR and also tore the same damn callus on the same hand for the 4th or 5th time this cycle.


    didnt do much assistance work. handed off alot of benches so i got the upper back work. hahaha

    cambered bar GM
    135 4x12
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    3/30/14

    last Shirted bench day before collegiate nationals.

    raw warm up
    bar 3x10
    135 3x10
    185 1x10
    225 2x10
    275 2x5
    315 1x5
    ADD SHIRT
    225 1x5 (3 reps 3board, 2 reps 2board)
    315 1x5 (3 reps 3board, 2 reps 2board)
    405 1x6 (2 reps 3board, 2 reps 2board, 2 reps 1board)
    495 1x3 (1 rep 3board, 1 rep 2board, 1 rep 1board)
    545 1x3 (1 rep 2board, 1 rep 1board, 1 rep half-board)
    615 1x3 (1 rep 2board, 1 rep 1board, 1 rep half-board)
    650 1x2 (1 rep 2board, 1 rep 1board) was gonna go half board on the third rep but called it quits

    CG bench
    135 2x15
    185 2x10
    225 1x10
    275 1x8
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    3/31/14

    deload squat day - timing warm ups for meet

    raw squat
    bar 3x10
    135 3x10
    225 3x5
    315 2x5
    405 3x2
    455 3x2

    bodyweight GHR
    3x10

    super set w/

    chest supported rows
    3x20

    rev grip curls
    2x15
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    missed training day on 4/1.

    4/3/14

    pulls..basically just timing the warm ups

    135 3x5
    225 2x5
    315 3x2
    405 1x2

    bodyweight pull ups
    4x5 I was surprised i hit so many sets.

    revhyper
    2x15

    curls
    1x25
  37. New Member
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    Meet Write up --

    I competed at the 2014 USAPL Collegiate Nationals on April 13th in the 120+ kg class
    I weighed in at 285 lbs.
    Meet Video: http://youtu.be/Ip0bl3OVyAI
    My attemps were:
    Squat:
    opener - 300 kg/661 lbs (GOOD)
    2nd - 322.5 kg / 710 lbs (GOOD)
    3rd - 330 kg / 727 lbs (GOOD)
    Bench :
    opener - 250 kg / 551 lbs (GOOD)
    2nd - 267.5 kg / 289 lbs (MISS)
    3rd - 267.5 kg / 289 lbs (MISS)
    Deadlift:
    opener - 272.5 kg / 601 lbs (GOOD)
    2nd - 282.5 kg / 622 (GOOD)
    3rd - 295 kg / 650 lbs (MISS)
    Total - 1900 lbs

    I need to figure out a way to stay more consistent on the bench press. Training is always consistent and I never seemed to have an "off" day. However, when I get to the meet, my bench turns to ****.
    Regardless, back to training. I took a week off to figure out training and diet for the next year. I decided on trying out the juggernaut method which I started on 4/21/14 after taking a week off. I am excited to see what next year holds at nationals and the numbers that I want to put up.
  38. Diamond Member
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    Good work man. 650 was close!
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  39. New Member
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    Quote Originally Posted by Sean1332 View Post
    Good work man. 650 was close!
    It definitely was!!
  40. New Member
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    I started the juggernaut last week to start re-builing my raw base for next year's collegiates.

    Cycle 1: 10s phase, Week 1
    4/21/14
    beltless squat
    5x10 @ 275

    GHR
    3x10

    Back extensions
    4x15

    decline sit ups
    3x15

    4/22
    bench
    5x10 @ 205

    dips
    3xAMRAP (20, 15, 15)

    chest supported rows
    5x20 w/ 45 lbs

    cable abs
    5x20

    4/24
    beltless deadlift
    5x10 @ 355

    rev hyper
    5x10

    side bends
    5x20 each side

    4/26
    OHP
    5x10 @105

    lat pull downs
    5x20
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