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

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