|
Post by vince148 on Jul 14, 2008 19:33:09 GMT -5
Mon 7/14/08 lower acc day two handed KB sumo swings:16Kx15, 20Kx15 dbl KB sumo swings:1-12Ksx8x2sets, 2-16Ksx8x2sets rev hyper:180x12x3sets ly leg curl:65x10x2sets naut hip abd mach:125x20, 140x20 KB windmills:16Kx6x3sets ea. side st ab pulldowns:80x15x2sets
|
|
|
Post by vince148 on Jul 16, 2008 19:50:31 GMT -5
Wed 7/16/08 BP day BP,pinky on rings:45x8, 95x8; 3B:135x5, 185x3, 225x3, 245x3; shirt & 2B, reg grip:275x1, 315x1, 345x1, 365x1, 385x1...20#PR!!! rolling db tri ext:45sx8x4sets incline flyes:15sx20x2sets shoulder horn:10sx20, 15sx15
|
|
|
Post by vince148 on Jul 18, 2008 11:53:11 GMT -5
Fri 7/18/08 SQ/DL deload Box SQw/SSB & 3 chains/side(Preds):45x5, 95x3, 135x3, 185x2, 235x2, 275x2x6sets speed pulls w/quad. minis(Preds):185x1, 225x1, 255x2singles, 285x3singles band GMs:2x20w/GB st. ab pulldowns:2x20w/MMB st. obl pulldowns:2x15w/MMB ea. side
|
|
|
Post by vince148 on Jul 19, 2008 18:28:55 GMT -5
Sat 7/19/08 upper acc day one arm KB sumo snatch:16Kx8x3sets sea dbl KB clean and press:12Ksx8x2sets, 16Ksx6x2sets KB renegade rows:16Kx8x3sets ea. arm skull crusher on floor: 70+40#chain x 8 3sets conc curl:25x10x2sets ea. arm
|
|
|
Post by vince148 on Jul 21, 2008 17:47:59 GMT -5
Mon 7/21/08 SQ/DL acc day hammer iso low row:180x8x2sets, 230x8, 250x8 rev. hyper:140x10, 230x10, 280x10 two-hand KB sumo swing:16Kx15, 20Kx15,x20 naut. sea leg curl:65x12, 80x12, 95x12 KB windmills:16Kx6x2sets ea. side st ab pulldowns:70x15x2sets
|
|
|
Post by vince148 on Jul 23, 2008 20:19:02 GMT -5
Wed 7/23/08 BP day BP:45x8, 95x5, 135x3; 2B:165x3; shirt & 2B:245x1; 1B:275x1; n/b:305x1...good...probable opener 4B raw,pinky on rings:255x5, 265x5, 235x10 band pushdowns:6x12w/MMB
some DE work Saturday just to keep my body accustomed to the weekly lifting. Only 10 days left.
|
|
|
Post by vince148 on Jul 25, 2008 12:01:28 GMT -5
Fri 7/25/08 last SQ/DL day SQ(MPB):55x5, 145x5, 235x3, wraps:325x3, 375x3, 425x3, 325x5 rev. hypers:180x10, 270x10, 360x10, 450x10 GHRs:2x10w/25#, 1x10w/25# & mini side bends:2x15w/MMB ea. side sled pull:2 trips around building forward w/1 plate, about 500 ft. ea. trip
I ended last cycle doing 445x3 w/briefs and Metal suit w/straps down. So, this is a significant improvement as I only wore the briefs this time.
Oh, and bodyweight is 150.
|
|
|
Post by vince148 on Jul 26, 2008 19:28:21 GMT -5
Sat 7/26/08 DE BP day BP(+2 chains):45x8, 95x5, 125x3x2sets, 145x3x2sets, 2B:175x3x2sets, 195x3 paused singles 4B,pinky on rings, (rev. greens):225x8, 315x5, 345x3, 365x2 dbl KB B-U press:12Ksx8x3sets KB renegade rows:16Ksx8x3sets ea. arm incline flyes:20sx15x2sets tri pushdowns:70x8x4sets
I always like to take a bench w/o a week out before the meet so that my brain is still benching on a weekly basis. There will be no more SQ, BP, or DL now until the meet. Just a couple of rehab days. Monday for lower and Wednesday for upper.
This week is also going to be different because my wife is going to SC to visit her son tomorrow morning and won't be returning until Monday the 4th. This means I'll be alone the whole week until I leave for Chicago Friday morning. Should be interesting.
|
|
|
Post by vince148 on Jul 28, 2008 18:53:17 GMT -5
Mon 7/28/08 lower recovery two-hand KB swings:16kx15x2sets, 20Kx15x3sets band leg curls:3x20w/GB sea. hip abd:3x20w/mini around knees st. ab pulldowns:60x20x2sets some hip mobility stuff
|
|
|
Post by vince148 on Jul 30, 2008 18:07:58 GMT -5
Wed 7/30/08 upper recovery Elite CSR:50x8, 60x8x3sets chuck-v pulldowns:110x12x4sets rope face pulls:90x12x3sets band pushdowns:6x12w/MMB db hammer curls:15sx10, 25sx20
That's it! All done. Weight was right on 67.5. Just need to maintain. Had a 6" tuna sub from Subway after w/o and an energy bar for my dinner. That should give me plenty of leeway to carb up and not go to weigh-in feeling shaky.
This was my best training cycle ever and I'll be looking for major PRs as well as upping my current WRs. After bombing out of the last two AWPCs, I'm looking for major redemption.
|
|
|
Post by vince148 on Aug 4, 2008 6:51:16 GMT -5
AWPC report
weigh-in on Friday...66.7
Saturday... SQUAT 1. 562...not quite low enough...hmm! 2. 562 again...buried it so deep there was no doubt. Most onlookers were amazed at how low I took it. 3. 589...Crappy set up. Got on my toes after the squat signal and lost balance at the start; no lift
BENCH 1. 303...kind of slow, but good. 2. 330...set shirt better...WORLD RECORD 3. 341...started great to midpoint, but couldn't get my elbows under my wrists.
DEADLIFT 1. 385...very fast and good. Unfortunately, I tweaked the left side of my lower back. 2. 413...Starting to get real sore, but was good enough to finish the lift for a PR. 3. 429...Tried for total WR, but soreness was too much to overcome and couldn't get started.
TOTAL...1305...First Place
The squat judging was SUPER TIGHT AND STRICT, unlike the day before in the women's session and there were many lifters who got reds, many of whom I had never seen get called for depth ever. I'm very grateful that one of my training partners made me go very low at my training sessions. For the squats, it just wasn't my day, but I was able to get it together for my bench and deadlift. If I didn't tweak my back on my opener, I really believe that I had enough going to pull for the total record. Fortunately, Powerdoc was there and he worked on me after my first two attempts. That certainly kept me good enough to pull my second attempt.
Overall, I'm very happy with my results. I finished just 12 pounds less than my best total done in March. Now looking forward to time off and rest. I won't be doing any meets for the rest of the year.
|
|