MAY 28 Deadlift Orlando

[kasso99]

Working to get the FL state record for 165 pounds 20-23 age div. From the WADBL site, 500 is the goal to beat. Only 55 pounds to go! Been training for 2 months now, since my introductory competition on March 5, at USF. Will begin posting training logs tonight- LEGS- best day of the week.

[Not So Big]

do you have any more info about this comp? I live like 20 mins from orlando.

[kasso99]

do you have any more info about this comp? I live like 20 mins from orlando.

Yeah, some info is available on www.apa-wpa.com
It's in oveido, FL and is May 28, they have weight and age classes.

If you're interested in doing bodybuilding in central Florida after Deke's show (I read your other journal), think about the Hurricane/Typhoon Bay in Tampa, on OCT 1st. There is a drug tested and a non-tested show on the same day, and it is HUGE. There were over 100 competitors at the last one- guests were Marcus Haley, Dexter Jackson, and guest poser Chris Cormier.

PS i PMed you this info.

[kasso99]

Alright, here's Wednesday's Workout

(following warmups)
LEGS- Rack Pulls-
225x3,
245x3,
275x3,
315x3,
335x3,
365x3,
385x2,
405x2,
495x0
(thought I'd try 495, ha)
45 deg. One legged donkey calf raises- 3 sets ea. leg (180 lb)
Hip Extension Roller (stack)- 4 sets ea. leg
GRIP WORK- grip roller (10 lb) 3 sets. 30 seconds (failure)

Intense, I took a suggestion about upping the volume on my workups to the 3 rep max on the big lift (i.e. taking smaller jumps up today on the rack pulls) and I was SPENT after this workout. My lower back is fried.

Friday night is Repetition upper body.

[kasso99]

Repetition UPPER body 830pm

Max reps 3 sets (60sec rest) Bodyweight dips
20
20
19
Dumbbell Floor presses 3 sets 8,8,10- 65lb
Pulldowns 4 sets 12 reps ea.- 120lb
Dumbbell side (laterals) 3 sets ea. arm 8,8,6- 20lb
Cambered Bar Curls 2 sets 10 reps- 65lb strict

Awful workout, pec tweaking with laterals, forearm tweaks with pulldowns. I guess I'm not fully recovered from Wednesday. Maybe I should get more than 10 hours sleep a night. I don't know. Sprints Saturday- will go light.

[sword chucks]

Nice workouts, after a comp they say it sometimes takes up to a month to recover..

[Not So Big]

Yeah, some info is available on www.apa-wpa.com
It's in oveido, FL and is May 28, they have weight and age classes.

If you're interested in doing bodybuilding in central Florida after Deke's show (I read your other journal), think about the Hurricane/Typhoon Bay in Tampa, on OCT 1st. There is a drug tested and a non-tested show on the same day, and it is HUGE. There were over 100 competitors at the last one- guests were Marcus Haley, Dexter Jackson, and guest poser Chris Cormier.

PS i PMed you this info.

I cant find it on that site, but do they have the results from previous years? I think I could do pretty good at the deadlift meet, the division they have is 16-17 year olds and I turn 17 may 21, I will be able to deadlift probly around 420 then and I dont think theres that many 16 year old who can do that especially in central florida(maybe im wrong) so let me know if u know where the previous winners and how much they lifted was.

[kasso99]

Yeah, there's not too much info on results from last year. The apa-wpa site isn't the greatest. I can't load the state records from there, so I got them from the wabdl site. At 16, your 420 DL should be pretty competitive. My brother is doing the teen division 18-19, it'll be his first meet.

[kasso99]

Have a bit of a cold, but decided to push through it easy with a machine for my ME lift. My immune system feels like it's been put through the ****.

Max Effort Upper (10pm)

Decline Bench Hammer Machine-
Light warmups before a max set of 5 reps with something heavy
Incline Dumbbell Bench- 60lb 4 sets 10 reps ea
Bent over Rows- 135lb 3 sets 8-12 reps
Rope Pulls to Throat- Cable stack 70 pounds 4 sets.

FUNNY STORY: Some guy was on the bench while the gym was closing and I was doing Rope Pulls. He had been talking on a cell phone and said, "hold on a minute" to the person on the other line, repped out his 415 F*CKING POUNDS, picked up the phone afterward and went on talking. I hate cell phones in the gym but that was worth watching.

[kasso99]

Thurs, Leg Day

Well, It was some weird sickness with no symptoms but a runny nose from pollen allergies and ultimate fatigue. So I had to skip Wednesday for sleep. On to a ****ty feeling Thursday, worked out at 9pm- kept it easy.

Leg Press Machine- Stack 3 sets x 10 reps.
Step-ups- 40 pounds 3 sets 8 reps ea leg.
Leg Extensions- 2 sets light weight.
GluteFlexor- 2 sets light weight.

Awful workout. Can't wait until I'm 100%.

[SGT ROCK]

"Working to get the FL state record for 165 pounds 20-23 age div. From the WADBL site, 500 is the goal to beat. Only 55 pounds to go! Been training for 2 months now, since my introductory competition on March 5, at USF. Will begin posting training logs tonight- LEGS- best day of the week."


If the contest is an APA sanctioned event, you cannot set a WABDL record.
If you are in FLA come to the June 11 WABDL/Pro DL show in Destin, its going to be a huge event.

Semper Fi
Sgt Rock
USMC

[kasso99]

"If the contest is an APA sanctioned event, you cannot set a WABDL record.
If you are in FLA come to the June 11 WABDL/Pro DL show in Destin, its going to be a huge event.

Yeah, I'm hoping that the APA record and the WABDL aren't much different. I haven't found a computer with the capability to download the pdf or whatever file on the APA site for the FLORIDA records. Even if the record is around 7,000 pounds, I'll still do the competition. June 11, I'll mark my calender and try to make it out, I haven't seen a pro show yet.

[kasso99]

Max Effort Upper 7am

Flat Bench
185x3
205x3
225x3
245x3 (forced rep last one)
Incline Dumbbell- 70 pounders x 8rep 3 sets
Bent over Row Nautilus- 6 plates x 8 rep 2 sets
Rope Pulls- 60,90,110 x 10,8,6
45lb Plate 45 incline Crunch- 4 sets
Hanging Leg Raise- 1 set 12 reps w/ vacuum following.

Good day today, everything smooth. Real excited about getting back into it.

[kasso99]

Monday PM Sprint Conditioning

Jog 800m
Hill Runs x 4
Caraocas x 2 ea side
Backward Sprint + Fwd Sprint x 2 sets
Jukes/Spins Warmups for Leg Joints

Real Easy Sprint, first time back in a while, heart pounding hard, about a 30min total workout with HUGE rest times. Next will be more intense.

[kasso99]

The FL state record for 165lb 20-23 on the APA-WPA site is 505! Only 5 pounds difference. But I think I can nail it.

PS. This thread is crossed with my supplement test of Controlled Labs' Blue Rhino trib product. 1st day on the stuff was April 29th.

[kasso99]

Leg Day 830pm

Trap Bar DL
225x3
245x3
275x3
295x3
315x3
365x2
Reverse BB Lunges 2 sets 8 rep ea leg- 115lb
Glute-Ham Raises 2 sets 10 reps BW
Plate Pinch- 2 10lb for failure ea hand

Felt weak today, but could get through all sets no problem. Had been awake since 5am with only an hr. nap at 2pm. And my last school final exam at 6pm. Rough day of studying, mediocre day pulling in the gym.

[kasso99]

Friday, 930pm
Repetition Upper Day @ POWERHOUSE

Flat bench 3 sets 60 sec rest for max reps 185lb 10, 8, 8
Tricep Rope Pushdown 3 sets 10 reps
Pulldowns Hammerstrength 2 plates 3 sets 10 reps
Alt. Dumbbell Curls 30, 35, 40lb db 8ea. 9ea. 8ea.
AB CIRCUIT- 2 sets 45 deg crunch, leg raises, ab machine, 30 sec vacuum

Decent workout but again late at night. Got up at 5am and trained some clients, went home and slept until 230pm, went to work at the front desk, then went over to Powerhouse and did a late workout. Felt okay, trained with a friend.

[kasso99]

Light cardio day:

I never jog anymore and needed a mental day to recuperate from a stressful week of exams and work, so I went for an extremely light jog with a friend of mine for a little under 1/2 hr. Didn't get my hr up over 140, so it felt like a fast walk, but with bouncing. We conversed the entire run it was so light. BUT it did the trick, my mind was clear, my heart got a decent workout and I'm now ready for the next week. Sunday was a complete rest day and Monday will be a ME CHEST. Will report later tonight.

[Jox]

Best of luck to you mate, I'll watch with you untill you nail the record on the 28th.

[kasso99]

Thanks for the support jox. I'll keep this updated frequently and make sure to post the results. It's going to be an exciting time. I can't wait until the 28th. Although I still haven't bought my singlet yet. I should go to Sports Authority or something this week.

[kasso99]

Max Effort Upper

Flat Bench
225x3
245x3
255x2
Cable Crossovers 3 sets 80lb x 10
Weighted Pullups +25lb 3 sets x 8
Throat Pulls 3 sets x 10 @ 60, 70, 60

Had to skip a day from a hectic workday on Monday. Sales is very tiring.
Decent workout but very short, since I was at work.

[kasso99]

LEG DAY A.M.

DEADS from the floor
225x5
315x3
365x3
405x1- no lockout, but close just another couple of inches, wonder why I couldn't break it.
Step ups- 35, 40, 40, 8 on each leg. High bench.
SLDL- Machine. 2 plates ea. side 2 sets x 10, 2 plates +25 1 set x 10

P.M.

Cardio @ 4.0 for 10 min.
Forearms- curls, reverse curls 6 sets x 20-25 reps
Plate pinches- 2 10 lb per hand x 1 set, 3 10 lb per hand x 2 sets
Abs- 45 deg incline crunch 3 setsx 10 rep.

Not a great workout.

[kasso99]

Repetition upper

Flat bench @ 155 w/ 60 sec rest. 3 sets 15, 12, 10
Incline flyes- 25, 40, 45lb 12, 8, 8 reps
Seated cable rows- 80, 110, 140, 140x 12 reps ea
High cable scarecrows- pinstack 40, 3 sets 8 reps
SUPERSET one arm tricep ext/cable barbell curl 3 sets

Decent workout. Had an no drink before the workout and got a painful pump, maybe might have worked with the tribulus product I'm taking, but the pump was big. I'm not big on the no products but needed some sugar to drink (about 60 calories in the drink) and found the blue raspberry flavor quite tasty.

*now have a purple stretch mark on my armpit insertions of the chest- really prominent on the right side over the current hard-to-see white stretches, left one not so bad. looks like the same ones I got when my legs started growing on my hamstrings under my glutes but smaller.

[kasso99]

LEG DAY

Rack Pulls-
225x8
245x3
275x3
315x3
365x3
405x3
455x1
500x0- couldn't make it, man i hate the disparities between meet lifts and gym lifts
Single leg presses 180 poundsx 8-10reps 3 sets ea leg
Standing leg curls 10-20 plate 3 sets 12 single leg
Abdominals (frog kicks, oblilque crunches) 4 sets HIGH reps ea.

GREAT LONG WORKOUT. Felt invincible, mad at the 500 pull though. ****er wouldn't budge. Controlled Labs' Blue rhino is some great preworkout stuff witht the caffeine and the yohimbine, once again with me taking 2 servings on a training day, I felt great all day. Hope this is a permanent mood lift.

11 days left.

[MonStar]

Where's your weakpoint in deadlift? Lockout or off the floor?

[kasso99]

Where's your weakpoint in deadlift? Lockout or off the floor?

Definitely lockout if I have a weakness. I'm trying to even out any imbalances by throwing in the rack pulls, and I think it'll be an even bigger disparity due to the Inzer z-suit giving me more power off the floor- so the rack pulls and trap/shoulder work have been a MUST.

[krustster]

Interestingly, the lockout of a deadlift has less to do with the traps/shoulders/back and is powered mainly by the glutes. This is a GREAT deadlift article if you haven't read it already:

http://www.t-nation.com/readTopic.do...itan?id=586815

Good luck... the contest is around the corner but this should help you in the long run.

[kasso99]

great article man, THANKS, -although the article does state the importance of the upper back's traps and levator scapulae in the lockout portion of the lift after the essential gluteal involvement. As for the rack pulls, their point of the movement becoming essentially a quarter squat and not mimicing the deadlift lockout is interesting, the next time I perform them I'll take note on how close to the actual movement it actually is.

I tried to rep you but it said I already had.

[kasso99]

Upper Mix of Rep/ME

Weighted Dips +90 lbs on dip belt 3 sets of 6, 6, 5
Flat Dumbbell Press- 3 sets 90 lb dbsx 8, 6, 7
Seated Hammer Row- 4 sets 12 reps single arm ea. w/ doubles 2 plates/25 ea
Upright Row- 3 sets 70 lbx 12 reps
Barbell Floor Press- Buildup
135x8
185x8
205x8
225x6
245x5
Cable Barbell Curl- 4 sets 110lb on stack 8-12 rep

These workouts are getting better and better. Just started BSN's Cellmass on Wednesday and am feeling invincible in the gym already. I never responded to creatine before and am hoping to bulk up after my competition to a new high of 185lbsm (right now keeping it lean at 168 for my comp on the 28th). Even if the Workouts are placebo based, I hope it keeps up- otherwise Controlled Labs' Blue Rhino trib/avena/yohimbine product and BSN's Cellmass are going to be regular supps for this trainer.

[kasso99]

Pre-meet workout.

10 warmup sets on each exercise
Flat Bench
135x5
185x5
225x5
Cable Pulldowns 4 sets 180x8

Rigorous Stretching of upper body shortly thereafter.

225 came really easy. Could have pushed for more but didn't feel like pushing it this week since I've got my comp. Still waiting on my suit, need to wear it at least once to get into it.