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Post by vince148 on Apr 10, 2007 20:01:00 GMT -5
Last squats? ANother meet ALREADY? God Bless! AAPF Nationals on Saturday. The MI States a few weeks ago were more like a tune-up workout. I'll take a bench workout tomorrow. I fly out for Louisiana Thursday morning.
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Post by vince148 on Apr 11, 2007 17:56:33 GMT -5
Wed 4/11/07 BP day 2B BP:45x8, 75x5, 115x3, 150x3x2sets, 165x3x2sets, 180x3x2sets sea. iso hammer row:140x10x3sets rope face pulls:110x12x2sets band pushdowns:4x20w/mon.mini db hammer curl:20sx10, 25sx10
That's it! Off to Nationals tomorrow morning. Don't weigh in until Friday. Weight should be right there.
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Post by vince148 on Apr 15, 2007 17:11:59 GMT -5
Sat 4/14/07 AAPF Nationals Weighed in Friday at 65.7, just under 145. Weight Class: 148 Masters 45-49
Squats...went 4 for 4, only 1 red light in the 4 attempts. wore double ply powerpants and single ply Fusion 1. 457.2 2. 496 WR 3. 518 AAPF & WR 4. 529 AAPF & WR...probably had another 10-15 in me, it was that easy.
Bench used old 40 single Rage-X...even has a hole in the neckline 1. 264.5...not as fast as in the States, but solid for 3 whites. 2. 303...3 whites...AAPF & WR 3. 314...came off chest really fast and ended up losing it over my face.
Deadlift 1. 347...easy 2. 380.2...still easy 3. about 430 w/chips...I already got my 1200 total, so with nothing to lose, I decided to jump 50# and try for the WR total. Got it a couple of inches off the floor and that was it. Definite technique issues were revealed and I'll start working on those for the Worlds.
Definitely a good meet. PRs in everything, including a 44lb. increase on my total in 5 months. God is good. Throughout the entire meet I knew that God was in control. All for His glory.
Will do some light rehab the next couple of weeks to heal up before starting my World's training.
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Post by vince148 on Apr 18, 2007 19:21:21 GMT -5
Wed 4/18/07 BP day DB BP:30sx25, 40sx15, 50sx10x2sets hammer ov. lat pulls:90x8x3sets sea. db cleans:20sx15x3sets band pushdowns:4x20w/mon.mini db hammer curl:20sx12x2sets
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Post by vince148 on Apr 20, 2007 10:36:20 GMT -5
Fri 4/20/07 SQ day sled dragging:2x200ft w/45#, 4x200ft w/70#...plate holder broke off from rust, so I had to keep putting the plates back on the sled every 30-40ft. 45 back raise:15w/1chain around neck, 3x10w/2chains around neck sea.hammer leg curl:50x15, 75x10x2sets st. hip abd:20x12ea.leg, 30x12ea.leg sea. box DL:135x6singles...This was an experiment to see if it has any potential for helping my sumo pull. I figure it will teach me to keep my butt down longer and use more leg and hip drive. We'll see.
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Post by vince148 on Apr 21, 2007 13:56:05 GMT -5
Sat 4/21/07 DE BP day speed BP(+1/2minis):45x8, 65x5, 85x3x9sets w/alt. grips skull crushers on floor:60+1chain/8x2sets, 60+2chains/8x2sets Tate's:40sx8x4sets sea. iso hammer row:180x8, 200x8x2sets rope face pulls:120x12x2sets plate raise:35x12x2sets db hammer curl:25sx10x2sets
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Post by vince148 on Apr 23, 2007 17:53:46 GMT -5
Mon 4/23/07 DL day SSB GMs off pins:145x5, 195x5, 235x5, 265x5, 285x5 sea box speed pulls w/dbldbl.minis:135x1, 185x1, 205x1x2sets, 205+1chain/1x2sets, 205+2chains/1x2sets pull thrus:150x10x3sets sea. hammer leg curl:70x10, 80x10x2sets st. abs:80x20x1set
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Post by Doug Parrish on Apr 23, 2007 19:38:08 GMT -5
Mon 4/23/07 DL daySSB GMs off pins:145x5, 195x5, 235x5, 265x5, 285x5 sea box speed pulls w/dbldbl.minis:135x1, 185x1, 205x1x2sets, 205+1chain/1x2sets, 205+2chains/1x2sets pull thrus:150x10x3sets sea. hammer leg curl:70x10, 80x10x2sets st. abs:80x20x1set You gotta stop! Your posts are making my hamstrings sore! ;D God Bless!
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Post by vince148 on Apr 25, 2007 19:41:16 GMT -5
Wed 4/25/07 BP day BP:45x8, 75x5, 105x3, 135x3 2B, rev. purples:185x5, 225x3, 245x1, 265x1, 285x1, 295x1 5B, rev. purples:325x3, 345x3 5B, no bands, pinky on rings:225x8 sea. iso hammer row:180x8, 200x8, 220x8 rear delt mach:60x12, 70x12 tri pushdowns:60x12, 70x12x3sets
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Post by vince148 on Apr 27, 2007 11:22:40 GMT -5
Fri 4/27/07 SQ day Box SQw/purples:45x5, 95x3, 135x3, 185x3, 225x2, 250x2x5sets 45 back raise:3x10w/purple band around neck
Knee has been bothering me again the last couple of days. That and my back had been feeling pretty good since the AAPFs. But now they're both acting up again. My body sure has felt beat up the last month or so.
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Post by vince148 on Apr 28, 2007 13:52:23 GMT -5
Sat 4/28/07 DE BP day speed BP(+1/2minis):45x8, 65x5, 85x3x3sets, 95x3x3sets, 105x3x3sets...alt 3 grips ea. set lockouts:275x5, 315x5, 345x5, 375x5...trained in a different gym today. the pins were a little higher, so it was only about 3" movement. ly.db tri ext:45sx8x4sets cybex row:150x8, 162x8, 175x8 rope face pulls:80x12, 90x12
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Post by vince148 on Apr 30, 2007 18:10:23 GMT -5
Mon 4/30/07 SQ/DL assistance rev. hyper:50x10, 100x10, 150x10, 200x10 sea. box speed pulls(w/dbl.dbl.minis):185x8 singles "grappler" side to side twists:barx20, 10#x20 st. abs:100x15x2sets
The main gym where I do my SQ/DL training finally got a reverse hyper. So, now I'll be able to do them a couple of days a week. I'm also going to be making some changes regarding my DL training. I had been doing DL work on Monday and SQ work on Friday. Problem is that they both amount to ME work and my low back is really feeling kind of tired and overtrained.
So what I'm going to do is change Mondays to more of a SQ/DL assistance and do some light speed pulls as well. On Fridays, I'll continue to SQ heavy as I do, but every 3 weeks, I'll do a heavy DL session, either reverse bands, against bands or rack pulls. I'm going to cut back on the GMs.
I'm contemplating doing the speed pulls after squats on Fridays, with the heavy DL every third Monday, but not sure yet. I'm going to start with the above plan and go from there.
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Post by Doug Parrish on May 1, 2007 15:25:50 GMT -5
That REALLY ought to help with the back AND the knees! Probably the back moreso, but hey, them quads gotta work to deadlift too!
Whatever you do, do NOT get suckered into using Capsazin HP for your rubbing compound. Just stick with a propane torch, it's not quite as hot.
God Bless!
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Post by vince148 on May 1, 2007 18:50:35 GMT -5
Thanks, Doug. Hey Doug...I was just going through my old issues of PLUSA. Was that you I saw in a picture doing a deadlift at some meet in NC? It had your name. Same guy?
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Post by vince148 on May 2, 2007 20:01:54 GMT -5
Wed 5/2/07 BP day BP:45x8, 75x5, 115x3, 145x3, (rev. greens):205x5, 245x3, 275x1, 295x1 5B,pinky on rings, no bands:295x3, 305x3 sea. iso hammer row:180x8, 230x8x2sets band pushdowns:6x15w/mini
Everything felt heavy tonight. No PRs. Can tell I'm not in the contest frame of mind yet.
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