DE BP

Week 7 of 15 – APF Masters Nationals Training Cycle
BP
45×5
135×5
185×5
225×5
275x3x5 <-- paused each rep on last set MM 2 Board Press - 315x3x3 Neutral Grip BP w/Czech bar 225x10 275x2x5 DB BP w/Neutral Grip - 80x2x10 Pullups - 3x10 Super Set
Green Band Overhead Tricep Ext. – 2×20
Band Pressdowns w/blue & purple bands – 2×10
4″ Block Pinch Grips
60×1 static hold w/ right hand x0 left hand
35×10 static holds per hand
#1 Ironmind Gripper – 3×10 per hand
4″ Block Pinch Grips
35×5 static holds per hand

Diet Status – Week 4

Today I completes my fourth week on my low carb diet. I am doing well on my diet and the best I have done in a long time. Typically I last about two weeks and end up getting of the diet. I have only lost 10lbs, but I am keeping it off. I added an extra meal this week and for dinner I ate solid meals all week and didn’t substitute any with protein shakes. I need to add an additional meal per day to take my total meals up to five. This will ensure that I get enough protein and calories. I used to consume five meals a day and got out of the habit the last half of last year.

Extra Workout

Rotary Calf – 250x3x20
Super Set
Supinated Pulldowns – 150x3x10
Pulldowns – 150x3x10
Rear Delt Machine – 150x3x10
Cable Laterals – 30x3x10
Leaning Cable Laterals – 20x3x10
Preacher Curl Machine
115x2x15
125×10
Concentration Curls – 30x2x10
EZ Curl Bar Rev. Curls – 60x2x10

DE SQ/DL

Mobility Work
Olympic SQ
55×5
145×5
255×5
345x2x5
DL off 7.5 inch blocks (bar below knees)
225×3 <-- double overhand grip 315x3 405x3 455x3 <-- add belt, switch to alternating grip 495x3 545x3 <-- add straps SLDL - 245x3x5 GHR - 3x10 Pulldown Abs - 88x3x10 Fat V-bar Pulldowns - 120x3x15

ME BP

BP
45×5
135×3
185×3
225×3
275×3
315×3
365×1
315×3 <-- add 2 boards 365x3 315x2x5 CG Incline BP - 185x3x10 Two Arm Tricep Kickbacks 20x15 35x2x10 Super Set
Two Arm DB Rows – 100x3x10
DB Shrugs – 100x3x10
Super Set
Seated DB Laterals – 30x3x10
Seated DB Curls – 30x3x10
Rear Delt Raise – 25x3x10

ME SQ

Mobility Work
SQ w/buffalo bar
52×5
142×3
232×3
322×3
412×3
502×3
552×3 <-- add belt 592x3 <-- add loose Metal Pro Briefs (size 48) 642x1 Rev. Hypers - 270x3x10 GHR - 3x10 Vertical Leg Raise - 3x10 My loose Metal Pro briefs don't give me much support. I think part of this is due to my weight loss. I haven't used them since I got my new briefs and decided to use them in training tonight. The briefs are four years old and I have used them while weighing as much as 260lbs. So they have really been stretched out. Last year I kept my weight around 250lbs and would drop weight the last week or two before a meet. This explains one of the reasons I didn't get much out of my squat gear last year and my squat didn't improve in competition. My plan is to stay at competition weight. This will be better health wise and since I will be training at competition weight, I won't have to worry about having gear problems due to dropping weight for a meet.