10/25/08 Georgetown APA meet log

[muscle_g]

I am new to this board and there's alot of strong and very expeirenced people here so I will post my training here as I am getting ready for the meet. I am getting ready for the APA Carolina Open on October 25th in Georgetown, South Carolina. I will be in the Drug Free 242lbs unlimited gear division

Goals for the meet are
600-620 SQ
390-400 BP
495-510 DL

[Giant Killer]

Welcome g. Looking forward to your training.

[muscle_g]

Thanks Giant Killer.


Well I don't know if I will be able to train alot in my canvas suit, so I will probably do alot of training in my 2ply Hardcore suit. If I squat at the meet in the Hardcore the goal squat will be 575-600.


I will start posting my training come Monday. My actual training for the meet starts at the end of July.

[muscle_g]

Monday 6/9/08 Bench(WK 1)

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

Bench Press
45x10
95x8
135x5
185x3
225x1
250x6
255x6
235x4(was supposed to do 8 reps but was burnt!!)
Added 3 Board
295x3
315x1

Lying DB Tricep Exts.
30x12
35x12
40x6

Nautilus Compound Rows
180x12
230x12
250x12
DB Shrugs(static hold)
45x12
50x12
55x12

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

DB Curls
25x12
30x10
35x8

(That was it, good workout. I'm starting a new training cycle and I am hoping that I'll get to do some shirt work next week.)

[muscle_g]

Tuesday 6/10/08 squats(WK 1)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x15, 65x15

Squats
45x5
135x3
225x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x1(Briefs, Belt, Knee Wraps) didn't try for a 2nd rep

Close-Stance Squats
275x3
295x3
315x3
no gear

Ultra-Wide Stance Squats
135x10
145x10

1-Legged Leg Curls
40x12
50x12
60x12
each leg
1-Legged Leg extensions
35x12
50x12
65x12
each leg

Calf Presses on Leg Press
285x30x2(2 legged)
135x20x2(1 legged)

(Didn't have my strongest squat workout today, but I guess that's expected as I haven't done any real squat work for about a month now. No Abs today because I was pretty wiped out after my leg work.)

[Matt Dickerson]

Subbed for sure. I hope to see you hit your numbers at your meet.

[muscle_g]

Subbed for sure. I hope to see you hit your numbers at your meet.


Thanks Matt, I am gonna work hard for my numbers.

[muscle_g]

Thursday 6/12/08 Declines(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 90x12, 100x12

Decline Press(pinky finger just inside of power rings)
45x10
95x8
135x5
185x3
225x2
275x1
295x6, 2 sets
275x8
forgot my wrist wraps and chalk so I didn't go any heavier, sets were extremly easy

Tricep Pushdowns
60x20
70x20
50x12x2(one-armed)


Pull Downs(behind the neck)
100x12
120x12
140x12

Rear Delts on Pec-Dec
80x12x3
Seated Side Raises
5lbs DB's 3 sets of 25

Nautilus One-Arm Machine Curls
60x15x3
each arm

(Good workout, everything felt strong today.)

[muscle_g]

For those of you that look at my journal, I have moved it to the main Journey section.