The Path to Collegiate Nationals 2009

[Apachhe2]

Friday 1/9: Deadlift

Deadlift (medium):
warmups
355x5
355x5
355x5

Weighted Pullups (wide):
50x8
55x8
60x8

DB Rows:
90x3x10

Hypers:
45x2x12

[Apachhe2]

Monday 1/12: Bench/Shoulder

Bench (medium):
warmups
230x5
230x5
230x5

Incline:
180x8
185x8

Plate Raises:
55x2x12

Front Raises:
30's x2x12

Side Raises:
25's x2x12

[Apachhe2]

Tuesday 1/13: Squat

Squat (medium):
warmups
365x5
365x5
365x5

Split Squat:
40's x 10 per leg
45's x 10 per leg

DB Shrugs:
95's x12
100's x12

Sledgehammer Circuit: x2, 2 min rest
45s right arm
45s left arm
45s overhead

[Apachhe2]

Thursday 1/15: Bench/Tricep

CGBP (high):
warmups
230x5
235x5
240x5

Floor Press:
255x8
245x8

lifted in a different weight room today...weight is different so i have no idea what that is compared to last week's.

Weighted Dips:
BW+90x3x10

Tricep Pushdowns:
67.5x3x12

again different than last week's.

RC Work:
2x12 per arm

[Apachhe2]

Friday 1/16: Deadlift

Deadlift:
warmups
385x5
390x5 PR
390x5

Weighted Pullups:
BW+60x8
BW+65x8
BW+65x8

DB Rows:
95x3x10

Hypers:
70x2x12

good workout. i'm happy with the dl. about to go out with my flag football team and do some practice so that should be some good cardio.

[Apachhe2]

Monday 1/19: Shirted Bench/Shoulder

Bench:
warmups
shirt on
225x8 pops
add 3 board
275x3
295x3
315x3
335x3
365x3
385x3 PR

Plate Raises:
55x2x12

Front Raises:
35's x2x12

Side Raises:
30's x2x12

[Apachhe2]

Tuesday 1/20: Suited Squat

Squat:
warmups
suit on
315x3
365x3
405x3
425x3
455x3 PR

awesome. had another 10-15lbs in me at least!

Split Squats:
50's x2x10 per leg

BB Shrugs:
225x2x12

[Apachhe2]

Thursday 1/22: Bench/Tricep

CGBP (low):
warmups
185x10
185x10

Dips:
BWx2x20

RC Work

[Apachhe2]

Friday 1/23: Deadlift

Deadlift (low):
light warmups
275x3
315x3
365x1

Pullups (wide):
BWx2x15

Hammer Curls:
40's x2x10

[Apachhe2]

Monday 1/26: Bench/Shoulder

Bench (low):
warmups
225x10
225x10

was throwin it around...felt great. i was actually a little surprised at how easily i was moving it.

DB Bench:
75's 2x12

RC Work

Pushups (wide):
2x20

[Ahlim]

Very solid training.

[Apachhe2]

Originally Posted by Ahlim

Very solid training.

thanks man!

[Apachhe2]

Tuesday 1/27: Squat

Squat (low):
warmups
315x8

Leg Press:
400x2x15

so i was feeling really sick before this workout...turns out i had this stomach virus that was going around. ended up throwing up a bit later and all that fun stuff. i had planned on doing 315x2x10 but i felt so horrible after that first set so i didn't even bother.

[Apachhe2]

Thursday 1/29: Bench/Tricep

2 Board Bench (very high):
warmups
275x5
285x5
295x5 big PR

CGBP:
215x8
205x6

triceps were already fried and weren't agreeing with me on the whole more work thing.

Weighted Dips:
95x2x10

Tricep Pushdown:
145x3x12

[Ahlim]

Next time your squat session will be great. Still awesome for an off day.

Very strong triceps. I envy all presses and the dips.

****, I think I remember you, dude. In 2006 I think I followed another journal of yours. If I remember wrongly, sorry.

[Apachhe2]

Originally Posted by Ahlim

Next time your squat session will be great. Still awesome for an off day.

Very strong triceps. I envy all presses and the dips.

****, I think I remember you, dude. In 2006 I think I followed another journal of yours. If I remember wrongly, sorry.

thanks!

haha, yea...i'm pretty sure you did! i remember the name.

[Apachhe2]

Friday 1/30: Suited Deadlift

Deadlift (very high):
warmups
suit on
315x3
365x2
405x2
445x2
480x1 PR

nice 6lb PR. it was slow but not a max, had another 5-10lbs in me. i'm happy with it.

Chinups:
BWx3x12

DB Rows:
100x2x10

Hypers:
90x2x12

[Ahlim]

Outstanding. Looks like you would be owning 5 plates or more during the next max. Serious feat.

Nice rows.

[Apachhe2]

Originally Posted by Ahlim

Outstanding. Looks like you would be owning 5 plates or more during the next max. Serious feat.

Nice rows.

thanks! yea, i think 502 will be a solid 2nd attempt at nationals...but we'll see!

[Apachhe2]

Monday 2/2: Bench/Shoulders

Bench (high):
warmups
275x3
280x3
275x3

crappy.

DB Bench:
95's x3x8

Front Raises:
35's x2x10

Side Raises:
30's x2x10

Plate Raises:
55x2x12

[Apachhe2]

Tuesday 2/3: Suited Squat

Squat (high):
warmups
suit on
315x3
365x1
405x2
455x2
455x2
455x2

solid.

Lunges:
60's x2x10 per leg

DB Shrugs:
100's x2x12

Sledgehammer Circuit: 2x, 1.5 min rest
45s right arm
45s left arm
45s overhead

[Ahlim]

Sorry about the bad bench day(of course i'm speaking relatively. if i benched that it would be a freak bench day), assistance looked solid though.

Good squats. What do you think you can suited squat now as a max? And how will your training for all the 3 lifts be going to look like from now until April?

[Apachhe2]

Originally Posted by Ahlim

Sorry about the bad bench day(of course i'm speaking relatively. if i benched that it would be a freak bench day), assistance looked solid though.

Good squats. What do you think you can suited squat now as a max? And how will your training for all the 3 lifts be going to look like from now until April?

Thanks! Well, I'd say I could probably hit 490ish...maybe 500 for a single without wraps. With wraps, I'm guessing 520+.

Well, I've got 7 weeks left. The last two will be openers and rest, in that order. I've already started dropping assistance this week and it will continue to decrease over the next 5 weeks. I'll be mostly working in triples and doubles and then singles as I get closer. I'll be in my gear 3 out of the last 4 weeks.

[Apachhe2]

Thursday 2/5: Bench/Tricep

3 Board Bench (medium):
warmups
275x3
295x3
315x3
295x3x3

was going to work with 315 but decided to drop back to 295. felt strong and fast.

Weighted Dips (pause):
60x3x8

Tricep Pushdowns:
115x3x10

[Apachhe2]

Friday 2/6: Deadlift:

Deadlift (medium):
warmups
365x3x3

Weighted Chinups:
40x3x10

very easy.

Hypers:
45x2x15

Sledgehammer Circuit: 2x, 1.5 min rest
45s right arm
45s left arm
45s overhead

[Ahlim]

Hey man.

I am guessing the dips were paused at the bottom part of motion. Joints felt good with the pausing?

Were you treating the 365 deads as speed ones?

Fantastic sessions dude.

[Apachhe2]

Originally Posted by Ahlim

Hey man.

I am guessing the dips were paused at the bottom part of motion. Joints felt good with the pausing?

Were you treating the 365 deads as speed ones?

Fantastic sessions dude.

Yea, they were paused. Joints felt alright for the most part...elbows were bothering me a bit.

Not necessarily speed. I was pulling as fast and explosively as possible, but speed wasn't the point or I'd have dropped the weight even more. The medium week just functions as a mini-deload mid cycle.

Thanks a lot man.

[Apachhe2]

Monday 2/9: Bench/Shoulders

Bench (medium):
warmups
245x3
245x3
245x3

DB Bench:
80x8
90x8
100x8

Front Raises:
25's x2x10 per arm

Side Raises:
20's x2x10 per arm

RC Prehab

[Ahlim]

Keep going dude. Nice to do some precautions on injury.

[Apachhe2]

Originally Posted by Ahlim

Keep going dude. Nice to do some precautions on injury.

Will do. Yea...I've had a lot of injuries in the past so doing prehab work is pretty normal for me now.