ME SQ

Mobility Work
SQ w/buffalo bar
52×5
142×3
192×3
232×3
282×3
322×3
372×3
412×3
462×3
502×3
552×3 PR <-- PR with and without belt 592x1 PR <-- add belt 612x1 PR 642x1 91lbs PR Super Set
45° Hypers – 3×10
GHR – 3×10
GHR sit-ups – 3×10

DE BP

Week 1 of 15 – APF Masters Nationals Training Cycle
DE BP w/80lbs of chain
135x3x3
185x3x3
225x2x3
CG 2 Board Press
275×5
315x2x5
Tricep Pressdowns – 70x3x10
Pullups – 3×10
Clay Lats – 110×50
Single Arm Grappler Shoulder Press – 6×10 (no rest between sets)
Power Shrug Shrugs – 290x3x10
EZ Curl Bar Curls – 2×15
Rev. Wrist Curls – 30x3x10
Wrist rotation – 10x4x10
Today was the first day of my training cycle for APF Masters Nationals. I planned on competing raw at NASA Nationals this month, but decide to not compete. I needed a little break from competing and competition training cycles. This also gives me a longer training cycle for Masters Nationals. I have some goals in the APF that I need to focus on. I have been wanting to squat 900 for the past two years without success and I have not PRed my squat in two years either. The Metal Ace squat suit didn’t fit my squat style and I am going back to my Metal Pro squat suit. After using the Metal Pro on Monday for the first time in two years, I am convinced it is the right decision to switch back.

DE SQ/DL

Mobility Work
SSB Box (below parallel) SQ w/close stance
65×5
115×5
155×5
205×5
245×5
295×5
Sumo DL
225×3
315×3
405×3 <-- add belt 495x1 Super Set
GHR – 3×10
45° Hypers – 3×10
Pulldown Abs – 90x3x10
For anyone reading my training log, if I don’t list a belt or any other type of powerlifting equipment, there was non used. I believe in limiting equipment in training to help strengthen my core. This is beneficial even to equipped lifters.

ME BP

BP
45×5
95×5
135×5
185×5
225×5
275×5
315×3 <-- add 3 boards 365x3 385x3 405x1 425x1 435x1 <-- PR 445x1 <-- switch to 5 boards 465x0 465x0 Band Overhead Tricep Ext w/green band - 3x20 Super Set
Two Arm DB Rows – 100x3x10
DB Shrugs – 100x3x10
Mini Band Pull Aparts – 3×20
Super Set
DB Lateral Raise – 25x3x10
Rear Delt Raise – 25x3x10

ME SQ

Mobility Work
SQ
55×5
145×5
235×3
325×3
415×2 <-- add Metal Pro Briefs 505x1 <-- add belt 695x1 <-- add Metal Pro Squat Suit w/straps down 800x1 <-- straps up (high) 820x1 <-- add knee wraps (high) Super Set
45° Hypers – 3×10
GHR – 3×10
GHR sit-ups – 3×10
I decided after I bombed at the APF Texas Cup this past October that I would go back to my Metal Pro Squat suit. The Metal Ace Squat suit just hasn’t worked out for me. My workout tonight confirmed it was the right decision to go back to using my Metal Pro. The suit felt more natural and the weights felt lighter than usual while warming up. My last two squats were too high. Jason Coker noticed I my monolift setting was too low. This was causing me to lean too far forward keeping me from getting anywhere near parallel. I think this was a major discovery and will help me setup.

ME BP

BP
135×5
225×3
275×3
315×3
365×2
405×3 <-- 3 boards, add Rage X 455x1 <-- 2 boards, add belt 495x0 <-- 1 board (bar shot out over face) 525x0 <-- touch (bar shot out over face) 525x0 <-- touch (bar shot out over face) Grappler Rows w/V-Bar - 5 plates x3x10 Super Set
Rear Delt Raise – 25x2x10
DB Lateral Raise – 25x2x10
Front Raise – 25x2x10
Band Pressdowns w/light band – 1×100
Tonight I tried Sean’s Rage X. I like the shirt even though I didn’t lockout the last three sets. I kept pressing the bar over my face, which made it impossible to lockout. It was easier to touch than I figured it would be. A little work in a Rage X should fix the problem I had. I think if I touch higher in the shirt it would remedy the problem. I got more pop out of this shirt than my Ultimate Denim and the weights were moving fast. I will be ordering a Rage X in the near future. The Ultimate Denim has been a good shirt, but I am sure that I can bench more in a Rage X.