George's APF meet Training log

[muscle_g]

I'm getting ready for a APF meet on April 4th, in Columbia, SC. If anyone here reads my logs please comment, make suggestions, whatever. I will be using bands throughout the training cycle.

My weekly training routine goes like this
Mon- Squats(or Box Squats)
Tue- Bench
Wed- Accessory
Thu- Deadlifts(or Rack Pulls against mini's)
Fri- Declines

[muscle_g]

Monday 2/2/09 Squats(WK 1)

Reverse-Band Box Squats(average band)
45x10
135x5x2
225x2
315x2(Briefs)
405x2(Briefs, Belt)
455x2(Leviathan suit/straps down, Briefs, Belt)
495x2(Leviathan suit/straps down, Briefs, Belt)
545x2(Leviathan suit/straps down, Briefs, Belt)

Leg Press
285x10
485x10
685x10
885x8

Good Morning(w/monster mini's doubled)
45x5
95x5
115x5
135x5

1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg
1-Legged Leg Extensions
65x12
80x12
95x12

Adducter/Abducter Machine
100x20
110x20
120x20
both In & Out

Calf work
AB work

(Good workout, all squat sets felt very strong.)

[muscle_g]

Tuesday 2/3/08 Bench(WK 1)

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
320x1(DD shirt) 3 Board
330x1(DD shirt) 2 Board
340x1(DD shirt) 1 Board

Decline Press
225x5
245x5
275x5

DB Flyes
30x10
35x10
40x10

Seated Side Raises
15x10
20x10
25x10
Seated Rear Raises
15x10
20x10
25x10
Front Raises
15x10
20x10
25x10

(Had an ok workout. I felt tired today, more than likely from the meet this past weekend.)

[muscle_g]

Didn't get to workout Wednesday, work has been crazy.

[muscle_g]

Thursday 2/5/08 Deadlifts(WK 1)

Reverse-Band Deadlifts, Conventional stance
135x5
225x5
315x5
365x2
405x2 one conventional, one Sumo
455x1(Briefs, Belt)
500x1(Briefs, Belt)
545x1(Max DL suit/straps up, Briefs, Belt)
495x1, 2 sets(Max DL suit/straps down, Briefs, Belt) sumo stance
545x missed, sumo

Zercher Squats(w/SSB bar)
165x5
215x5
255x5

Band Leg Curls
2 sets
Band Pull-Throughs
2 sets

(That was it, worked almost 12hrs today so I didn't have time for abs or calves.)

[muscle_g]

Didn't get to workout Friday. Work has been crazy, and I have worked 50+ hours this week.

[MtnBikeMike]

Didn't get to workout Friday. Work has been crazy, and I have worked 50+ hours this week.

Be thankful you have work nowadays!

I just visited your wife's journal. It's great to see a husband and wife working out together. Good luck in your meet, too.

Strong WOs.

[HumanHorrorFilm]

i hear ya on working insane hours. Good job keeping consistent in the gym though man. Ill be subb'd to this.

[muscle_g]

Be thankful you have work nowadays!

I just visited your wife's journal. It's great to see a husband and wife working out together. Good luck in your meet, too.

Strong WOs.

Yea I am thankful, because everywhere around here is either laying off or closing down. Me and my wife have been working out togeather since we have beenb togeather, she isn't the strongest partner or spotter I have ever had but she is the most consistant. Thanks again

i hear ya on working insane hours. Good job keeping consistent in the gym though man. Ill be subb'd to this.

Thanks HHF , it's hard getting in the gym every day after working all day lol, but somehow I always manage to do it.

[muscle_g]

Monday 2/9/09 Squats(WK 2)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20

Squats
45x5
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
495x1(Leviathan suit/straps down, Breifs, Belt) still didn't hit depth
550x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) right at parallel
Added Reverse Bands(Green average bands)
565x1(Full Gear)
600x1(Full gear) this went up very fast(VIDEO COMING)

Ultra-Wide Stance Squats
135x10
145x10
no gear

Pull-Throughs(on cable machine)
100x10
120x10
140x10

Band Leg Curls
2x12(2 legged)
2x12(1 legged)

Seated Calf Raises
70x20x3(2 legged)
35x20x2(1 legged)

Side Cable Crunches
100x15
110x15
120x15
Standing Cable Crunches(I finally figured out how to do these right lol)
80x12
100x12
120x12
140x7

(Very good workout today, Squats felt very strong.)

[muscle_g]

Tuesday 2/10/09 Bench(WK 2)

Treadmill- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Bench Press
45x10
95x8
135x5
185x3
225x2
255x1
275x1
295x1(DD shirt)
315x1(DD shirt)
340x1(DD shirt)
Added Reverse Bands(Green bands), took off shirt
315x2
335x2
365x1
385x1
315x2x2

Lying DB Extensions
25x12
30x12
35x12

Nautilus Compound Rows
180x12
200x12
220x12
DB Shrugs(static hold)
40x12
50x12
60x12

Rear Delts on Pec-Dec
65x12
80x12
95x12

Hammer Curls
20x12
30x12
40x12

(Had a OK workout, all bench sets felt strong. I think from here on throughout my training cycle I will stick to Rack Lockout, and Boards for my lockout work.)

[muscle_g]

Didn't get in my Accessory workout today. My son has been sick and couldn't go to the nusery at the gym, so I just took today off.

[muscle_g]

Thursday 2/12/09 Deadlifts(WK 2)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 60x25
Pull Downs: 80x12, 90x12

Deadlifts- Conventional
135x5
225x5
315x3
365x1(Belt)
405x1( Belt, Briefs)
455x missed
switched to sumo stance
455x1(Max DL suit/straps up, Briefs, Belt) alot easier
added Reverse Bands(Green bands)
475x1(Full gear) sumo
495x1(Full gear) sumo
510x1(Full gear) sumo
510x1(Full gear) Conventional

Suspended SSB Good Mornings(off Rack Pins)
125x5
165x5x3

1-Legged Seated Leg Curls/1-Legged Leg Extensions
65x12/65x12
80x12/80x12
each leg

Calf Press(on Leg Press)
205x20x3(2 legged)
135x20x2(1 legged)

Seated Crunch Machine
100x20
120x20
140x20

(That was it, deadlifts felt strong. I am really loving the band work for squats and deads. Next weeek I will take a break from the bands. Gonna use the Bands 2 weeks on and 1 week off. Also my bodyweight is at 229lbs right now.)

[muscle_g]

Friday 2/13/09 Declines(WK 2)

Treadmill- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Decline Press
45x10
95x8
135x5
185x3
225x2
275x1
290x6, 2 sets
270x8

Reverse-Grip Pulldowns
100x12
120x12
140x12

Rear Delts on Pec-Dec
80x12
95x12
110x12
Side Raises
15x12
20x12
25x12

One-Arm Overhead DB Extensions/ One-Arm DB Preacher Curls
35x12x3/25x12x3
each arm

(Pretty good workout. I didn't go very heavy today, because I have been feeling tired and sleepy all day for some reason.)

[muscle_g]

Here's the video to my 600lbs Reverse-Band Squat

http://vids.myspace.com/index.cfm?fu...deoID=52309999

[muscle_g]

Monday 2/16/09 Squats(WK 3)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20

Box Squats(legal depth)
45x5
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
405x2(Briefs, Belt)
445x2(Briefs, Belt) PR for box squat doubles
Trying out my new 2ply Briefs and they are TIGHT!!!

Close-Stance High-Bar Squats
225x5
245x5
265x3
no gear

Hyper Extensions(with Ez-Curl Bar)
40x8x2(+ 2 reps with BW)
20x10x2
These really killed my Hamstrings and Lower Back. I love em

Band Leg Curls(w/mini-band)
12x2(2 legged)
12x2(1 legged)

Seated Calf Raises
80x20x3(2 legged)
45x20x2(1 legged)

Standing Cable Crunches
80x12
100x12
120x12
140x12
Side Cable Crunches
110x15
120x15
130x15

(Good workout, squats are doing really great so far during this cycle. I really feel that I will hit a squat PR at this meet.)

[jmt92]

Damn good box squats

[muscle_g]

Damn good box squats

Thanks TT, my lifts seem to really be coming along

[muscle_g]

Tuesday 2/17/09 Bench(WK 3)

Treadmill- 5mins

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Bench Press
45x10
95x8
135x5
185x3
225x2
260x5
260x5
240x7
I was 1 rep short on all my working sets

Lying DB Extensions
35x12
40x12
45x4(+ 2 reps)

Nautilus Compound Rows
200x12
220x12
240x12
DB Shrugs(static hold)
50x12
55x12
60x12

Rear Delts on Pec-Dec
65x12
80x12
95x12

Hammer Curls
25x12
30x12
35x12

(Had a pretty good workout, all bench sets felt strong despite not getting all my reps.)

[muscle_g]

Thursday 2/19/09 Deadlifts(WK 3)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25
Pull Downs: 80x12, 90x12

Rack Pulls/Pin #1(mid-shin level)- Sumo
135x5
225x5
315x3
365x1
405x1
455x1(Briefs, Belt)
475x1(Briefs, Belt)
500x1(Briefs, Belt) 55lbs PR at this heigth!!
315+ mini-band 3, 4 sets(2 sets sumo, 2 sets conventional) no gear, just belt

Zercher Squats(w/SSB)
125x6x3

1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg
1-Legged Leg Extensions
65x12
80x12
95x12
each leg

Adducter/Abducter Machine
100x20x2(both in & out)

Calf Presses(on Leg Press)
225x20x3(2 legged)
135x20x2(1 legged)

Side Cable Bends
100x15
110x15
120x15
Seated Crunch Machine
100x20
120x20
140x20

(Very good workout tonight, everything is feeling nice and strong.)

[muscle_g]

Friday 2/20/09 Declines(WK 3)

Treadmill- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Decline Press(pinky's on ring)
45x10
95x8
135x5
185x3
225x2
275x1
300x6
305x6
280x8

Reverse-Grip Pulldowns
110x12
130x12
150x12

Rear Delts on Pec-Dec
65x12
80x12
95x12
Seated Side Raises
5lbs DB's 3 sets of 25

One-Arm Tricep Pressdowns
40x12
50x12
60x12
each arm
One-Arm Machine Curls
50x12
65x12
80x12
each arm

Nautilus 4-Way Neck Machine
25x20x2
all 4 sides

(Good workout, all decline sets felt strong. I will move the weight up a little bit next week.)

[muscle_g]

Monday 2/23/09 Squats(WK 4)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25

Reverse-Band Box Squats(legal depth)
45x5
135x5
225x3
315x1
365x1 added bands here
405x1
455x1(Belt)
455x1(Z-suit/straps down, Belt)
495x1(Z-suit/straps down, Belt)
525x1(Z-suit/straps down, Belt) I think this is a PR using this suit(I've had this suit for 9yrs lol)

no assistance work today, had to hurry so I could go buy my daughters birthday present

(Had an ok workout, walked out the house today and forgot my briefs. I was gonna squat in my new briefs and my Leviathan suit, soooo I had my old Z-Suit in the truck already so I just grabbed it and used it.)

[muscle_g]

Tuesday 2/24/09 Bench(WK 4)

Treadmill- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15

Bench Press
45x10
95x8
135x5
185x3
225x2
255x1
275x1
295x1(DD shirt)
320x3(DD shirt)
330x3(DD shirt)
340x1(DD shirt) out of steam
Rack Lockouts(pinky on ring)
275x3
295x3
315x3

Nautilus Compound Rows
160x12
180x12
200x12

Rear Delts on Pec-Dec
80x12
95x12
110x12

(That was it, bench sets felt strong. I was supposed to do 3 sets of 3 reps today but by the time I got to 340 I was gassed. It's just an endurance issue at this moment, the strength was there. I cut down on the assistance work today simply because I didn't even want to go to the gym today for some reason lol.)

[jmt92]

Pussy..don't wanna go to the gym..wtf is wrong with you?!

Lol strong benching, I know you got that triple in you though easily.Gotta get those tri's up to speed though if you blew out.

[muscle_g]

Pussy..don't wanna go to the gym..wtf is wrong with you?!

Lol strong benching, I know you got that triple in you though easily.Gotta get those tri's up to speed though if you blew out.

Yea it's been a month or so since I've done triples. I've done a double before with 350, so when I build my endurance back up it should be there.

[muscle_g]

Wednesday 2/25/09 Accessory(WK 4)

Treadmill- 5mins

4-Way Neck Machine
35x20x2
all 4 sides

Seated Machine Crunches
100x20
110x20
120x20
Rotary Torso Machine
50x20
60x20
70x20
Nautilus Lower Back Machine
65x15
80x15
95x15

Adducter/Abducter Machine
100x20x2
both in & out

Shoulder Rotations(on Incline Bench)
3x15
5x15
8x15
both Int. & Ext.

Standing Calf Raises
50x20x3
Tibia Raises
30x20
40x20
50x20

Reverse DB Wrist Curls
15x20x3
Behind the Back BB Wrist Curls
65x20x3

(Good workout, everything was fats paced today. Workout took onlky about 45mins.)

[muscle_g]

Thursday 2/26/09 Deadlifts(WK 4)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25
Pull Downs: 80x12, 90x12

Deadlifts- Sumo
135x5
225x5
315x3
365x1
405x1(Briefs, Belt)
455x1(Max DL suit/straps down, Briefs, Belt)
475x1(Max DL suit/straps up, Briefs, Belt) Sumo PR!!!

Good Mornings
135x5
225x5
315x3
365x1
405x1

(Very good workout today. Got a PR on deadlifts and this is the first time I have ever went this heavy with good mornings.)

[muscle_g]

Friday 2/27/09 Declines(WK 4)

Treadmill- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Decline Press(pinky's on ring)
45x10
95x8
135x5
185x3
225x2
275x1
300x6
310x6
320x6
280x8

Reverse-Grip Pulldowns
100x12
120x12
140x12

Rear Delts on Pec-Dec
65x12
80x12
95x12
Seated Side Raises
10x12
15x12
20x12

(That was it. I had a very good workout today, all Decline sets felt really strong.)

[jmt92]

strong declines, you need some vids though bro.

btw when's your meet?

[muscle_g]

strong declines, you need some vids though bro.

btw when's your meet?

It's on April 4th

I've been meaning to get some videos but I always forget to bring my camera with me. I do have a squat video though.