Static Stretching (lower body)
Squat
135×5
250×5
300×5
350×5 <– add belt
405×8
Bench Press (paused)
45×5
135×5
205×5
245×5
285×5
330x2x5
Monthly Archives: December 2010
Wednesday Session
Deficit Deadlift (3 inch deficit)
135×5
225×5
315×5
365x5x5
SSB Close Stance Pause Squats
155×5
205x3x5
Bench Press (paused)
45×5
135×5
205×5
245×5
285×5
310×5
330×4
310×5
Tuesday Session
Neutral Grip Bar Overhead Press – 125x3x10
Neutral Grip Chin-ups – 3×8
Monday Session
Static Stretching (lower body)
Squat
135×5
250×5
300×5
350×5 <– add belt
405x2x5
Bench Press (paused)
45×5
135×5
205×5
245×5
285×5
330x2x5
Thursday Session
Static Stretching (lower body)
Squat
45×5
135×5
250×5
300×5
350×5
375×5 <– add belt
375×10
Bench Press (POR)
45×5
135×5
225x2x10
Wednesday Session
Bench Press (paused)
45×5
135×5
205×5
245×5
285×5
310×4
330×3
310×3
285×5
Deficit Deadlifts (3 inch deficit)
225×5
315x5x5
Tuesday Session
Neutral Grip Bar Overhead Press – 125x3x10
Neutral Grip Chin-ups – 3×8
Monday Session
Static Stretching (lower body)
Squat
45×5
135×5
250×5
300×5
350×5
375x5x3 <– add belt
RDL – 225x3x5
Bench Press (paused)
45×5
135×5
205×5
245×5
285×5
310x5x3
Ab Wheel – 3×5
This was my first workout since the meet. Today I started my training cycle for the USAPL Raw Challenge at the Arnold Sports Festival and I have 11 weeks to prepare.
2010 USAPL Holiday Classic
Authentic Strength and Performance Center – Carrollton, Texas
Body Weight = 249.1lbs
Squat
1st – 451.7lbs
2nd – 512.5lbs Masters 1B (45-49) 275 record
3rd – 534.5lbs Masters 1B (45-49) 275 record
Bench Press
1st – 374.7bs
2nd – 407.7lbs
3rd – 418.7lbs missed
Deadlift
1st – 551lbs Masters 1B (45-49) 275 record
2nd – 611.7lbs Masters 1B (45-49) 275 record
3rd – 639.2lbs Masters 1B (45-49) 275 record
Total – 1581.8lbs Masters 1B (45-49) 275 record
1st place Masters 1B (45-49) 275
Best Raw Lifter
2010 USAPL Holiday Classic
Wednesday Session
Neutral Grip Bar Overhead Press – 120x3x10
Neutral Grip Chin-ups – 3×8