Meet Prep with Coach AB and Bossbody.net

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    Meet Prep with Coach AB and Bossbody.net


    Hey everyone, you may know me from around the forums. On May 4th, my training partner and I will be competing in the WABDL Northwest Regional here in Medford, Oregon. It is both of our first meet and we will just be doing the deadlift. My bro Airborne42 and the rest of the team at bossbody.net will be throwing us their support for all of our diet and training needs to be sure we perform to the best of our abilities. AB is at the helm with our training protocol and Matt is available for all of our diet needs or questions. We are both super motivated and excited for this first meet and ready for the challenge.

    I plan on competing in the 181lb Class 1 Men's division. I'm currently about 184lbs and will need to drop a little bit of weight. Here is a recent progress pic and my best deadlift to date.

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    Here is my training partner, he will be pulling in the 198 Class 1 Men's division. He is about 203 lbs right now. His pic and best deadlift.



    Let's get it on!
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    Do it buddy! Interested to see your prep.
    BOARD TYRANT
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    Thanks Piston, Lol I almost forgot I lifted today too.

    3-26 Chest

    Bench 8@45--2x8@135--4@185--3x2@235
    Incline BB 13-15@135--8@155
    Dips 8,6@+70#--1@+90#
    CBL XO Low 2x8@50--Mid 2x8@50--High 2x8@50
    Shrugs 5@135--5@225--5@315--5@405--5@495--5@455

    Form was just nasty on the shrugs, coach wants us to just overload our traps hard
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    Subbed for heavy weights

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Subbed!
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    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    Thanks guys, this will be a good one.
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    BAM time to make a champ out of you both! It's go time!

    The way I train I feel that all major lifts should be maxed each week BESIDES deadlifts which heavy should only be 2 times a month TOPS. Gettin under max weight in bench and squat adapts your body and CNS to get under extreme weight. Deads more so but body recovery can take weeks. In this log we will strictly be working on deadlifts, form...etc and we will be adding in extra exercises to assist your pulls like shrugs! It's go time Doja!
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    Weighed in at 183.8 today then did 15 minutes on the step mill and burned 175 cal according to the machine. Also switched to 2% cottage cheese, which takes away 10g of fat per day. This puts my macros at 2550 Cal 68F/214C/268P , I eat exactly the same thing every day so my numbers stay very consistent. I'll probably switch from whole milk to 2% in a week and a half, which will drop another 8g fat a day.
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    3-28 Shoulders

    Standing OHP 8@45--8@65--5@95--4@115--1+3pp@135--1+3pp@135
    Arnolds 8@27.5--8@32.5--8@35--8@40
    DB Lateral Raise 3x8@20
    Rev Pec Dec 8@90--8@110
    CFP 8@140--8@170--8@190

    This was my first dedicated shoulder day in a long time, I definitely am not as strong as I remember. Pretty standard "use it or lose it" scenario. Only thing to be done about it now is train hard and remember not to neglect them again.
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    3-29 Back, Deload

    Speed Pulls 3x8@225
    Seated Cable row 12,10,8@90
    Lat Pulls 15/12/10@80
    Oly Bar Curl 3x8@45
    Cable hammer curls rope attachment 15,12,10@50
    Single arm cable curls 10,8@30

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    Coach ab?! Get ready to compete at 198 that Dudes gonna put some meat on you! Or in since all them ranger types are weird like that!


    I'll be following along. Mostly silently.
    I'm just a dude chasing a dream
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    Quote Originally Posted by superbeast668 View Post
    Coach ab?! Get ready to compete at 198 that Dudes gonna put some meat on you! Or in since all them ranger types are weird like that!

    I'll be following along. Mostly silently.
    Haha hell yea brother! Time to make my army of strong minion mo fos
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    Subd for heavy iron! Kill it Doja-
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Subbed. Currently in prep mode myself. Good luck.
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    Thanks man.

    4-1-13

    Deadlift 8@135--8@225--5@315--2x3@365--1@405--1@435--0@465--0@455
    GM 5@225--5@275--3@315
    Cable Row 8@150--8@170--6@190--6@200
    DB Curl 8@30--2x5@40--3@45
    BB Preacher Curl 3x8@55
    DB Hammer Curl 8@25--2x5@32.5--2x3@37.5

    My head just wasn't in the gym today.

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    Don't know how your foot placement was. Jump and where your feet land is where your power is at. The knees shuttering could be a prob at comp. That should be fine but a sway is no go. Point your toes out more. Should help. Get your chest out and when you pull always look to the sky. Will prevent you from falling forward. Don't stress. You looked like you were alone. Motivation goes a long way. When you have w partner we will overload with a spot so you can keep moving. You got this bro!
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    I think a lower hip placement could also help with the knee shake so you can utilize your legs a bit more
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    Quote Originally Posted by Sean1332 View Post
    I think a lower hip placement could also help with the knee shake so you can utilize your legs a bit more
    I agree with that on bottom end
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    Subbed
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    Quote Originally Posted by R3ACTION View Post
    Subbed
    Late....
    Attached Images Attached Images  
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    Quote Originally Posted by Airborne42 View Post

    Late....
    Get outta my face!
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    Quote Originally Posted by R3ACTION View Post

    Get outta my face!
    I'm inside your face!!!
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    I'm inside your mouth?

    wait..
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    Quote Originally Posted by Sean1332 View Post
    I'm inside your mouth?

    wait..
    Get in line!
    "Dynamic Trio's Superior Third"
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    4-2 Chest

    Bench Press 8@45--8@135--6@185--2@225--2x2@245
    HS Incline 8@140--6@160--2@180
    Machine Fly 8@110--8@140--5@170
    DB kickback superset with DBOHXT 2x8@25 on both exercises.

    I was planning to do one more double with the 245 but I had a bit of tightness in my groin hammy area on my left leg. It was kinda bothering me during setup and definitely limiting my leg drive. I was already happy with the weight I'd moved despite 2 different grabby handed spotters.

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    Just some cardio today, 17 minutes step mill 200 calories.
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    4-4-13 Shoulders

    SOHP 8@45--6@95--4@115--2+2pp@135--4pp@135--4@115
    DB Arnolds 8@30--8@35--6@45--2x3@55--1@55
    DB Lateral Raise 8@20--8@22.5--6@25
    Rev Pec Dec 8@80--8@100--5@120
    Shoulder Press Machine 8@100--4@120

    Pretty good day, solid arnolds, hadn't even ever tried 55's. Great pump as well.
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    Great workout! Yeah I've been liking those Arnold presses lately as well
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Lookin good brother!
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    Thanks fellas.
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    Boulda shoulda and cut up triceps. Looking good Mayne!

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    4-5 Legs

    Squat 8@45--2x8@135--5@225--2@275--1@315--1@335--0@365 (So Close)
    Leg Press 8@3pps--8@4pps--6@5pps--4@6pps--1@7pps
    Leg XT 8@120--8@165--8@2120--8@255
    Leg Curl 8@80--8@110--8@130
    Seated Calf Raise 20@135--20@180--30@270

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    Song of the day.
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