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Addison K.
03-24-2008, 12:20 PM
Hello, everyone.

I'm Addison K. and I'm currently preparing for the June 14th Venice Beach Push/Pull meet.

I'm going to post my training so far for the past few weeks.

Please, feel free to give my any advice/comments/criticism you guys have.

Addison K.

Addison K.
03-24-2008, 12:22 PM
WEEK 1

TUES., MARCH 4, í08: SQUAT/DEADLIFT DAY

1. speed box squats
55x15
145x5
195x2
235x2
285x2
325x10x2
-90 sec. rest periods for warm-up sets and 60 sec. rest periods for work sets.

2. straight-leg good mornings
55x10
105x8
145x8
195x8
235x8

3. seated calf raises
45x12
90x12
135x12
160x12
180x12

4. reverse hyperextensions
200x8
300x8
400x8

5. Roman sit-ups
bodyweightx12
bodyweight+25 behind headx3x12

-90-120 sec. rest periods for all assistance work.

WED., MARCH 5, í08: BENCH PRESS DAY

1. pause bench press (pink-on-ring grip)
45x10
135x5
135x5
185x3
225x3
275x3
295x3
-295x3 was hard--itís a long way up when you pause!

2. decline bench press (pink-on-ring grip)
185x5
225x5
275x5
315x3.5+.5
-I should have hit 295x5 instead of trying 315.

3. military press
45x10
95x8
135x8
185x3+1
-Too heavy on the last set.

4. dip press
90x10
180x10
270x10

5. band pushdowns
bluex3x10

FRI., MARCH 7, í08: BACK DAY

1. close-grip pulldowns
130x10
160x6
190x6
220x6
250x6
270x6 PR!
-Iím feeling better about pulldowns now that Iím able to rep a good amount over my bodyweight.

2. T-bar rows
90(2plates)x6
135(3plates)x6
180(4plates)x6
225(5plates)x6 PR!

3. high rows w/EZ-curl bar
100x8
130x8
160x8
190x8

4. alternate hammer curls
20x8
30x8
40x8
50x8 PR!
-50x8 felt great! I think my grip benefited greatly from the high volume back training without straps I did when I was dieting.

5. kneeling cable crunches
6platesx12
8platesx12
10platesx2x12

6. treadmill: 10 min. @4.5 mph/3% incline

7. stretching
-Iíve started to force myself to stretch--I figure if Ronnie and Mariusz can be flexible thereís no reason I shouldnít be able to.

Addison K.

Addison K.
03-24-2008, 12:23 PM
WEEK 2

MON., MARCH 10, í08: SQUAT/DEADLIFT DAY

1. squats
55x10
145x5
225x5
325x3 (w/belt)
375x3 (w/belt)
415x3 (w/belt)
465x3 (w/belt) all-time PR!!!
505x1 (w/belt) all-time PR!!!
525x1 (w/belt) all-time PR!!!!!
-Man, I was on fire last night! I had the whole crew spotting me (back and sides), so I went for it. I started out thinking I was going to do a 5-rep max effort workout but dropped that idea. Then I thought I would stop with my 3-rep max effort, but I felt good and attempted 505. After smoking 505, I figured "what the ****," and attempted 525. I smoked 525 and then stopped because I didnít want to burnout on volume. My back spotter said it looked like I had at least 10 more pounds in me!

2. pullthroughs
130x8
160x8
180x8
200x8
-The grip of my shoeís became compromised as the sets progressed, so 200x8 were partials pretty much.

3. seated calf raises
90x12
135x12
180x12
205x12

4. reverse hypers
200x8
300x8
400x2x8
-Iíve been working ..ling the weight on the descent to make the motion harder (Iím going to runout of space for plates soon!).

5. Roman sit-ups
bwx15
bw+25 behind-headx2x15

WED., MARCH 12, í08: BENCH PRESS DAY

1. speed wide-grip bench press
45x10
95x8
135x8
185x3
225x6x3
-Elbows started hurting! I hate this *****!

2. wide-grip bench press
135x5
185x5
225x5
235x5
245x4

3. dumbbell military press
40x8
65x8
80x6

4. dip press
90x10
180x10
270x10
360x10 PR!

5. band pushdowns
greenx4x12

-*****ing tendonitits! I think the heavy squats I did on Monday might have aggravated my elbows. The striking training I did on Saturday probably didnít help either. Whatever, Iím so happy with my squat from Monday I canít get too angry.

Addison K.

Addison K.
03-24-2008, 12:25 PM
Week 3

TUES., MARCH 17, í08: SQUAT/DEADLIFT DAY

1. DE box squats
55x10
145x5
195x2
235x2
285x4x2
325x4x2
--Slow pace--worked in-between my buddies heavy sets.

2. good mornings
145x6
235x6
285x6

3. seated calf raises
90x12
135x12
180x12

4. reverse hypers
200x10
300x10
390x10

5. hanging leg raises
bodyweightx3x15

--I was out-of-town Friday-Monday. I way underslept/underate/over-indulged, but I had one of the best weekends of my life. I was glad to get this workout over with and I feel great today.

WED., MARCH 18, í08: BENCH PRESS DAY

1. close-grip (index-on-smooth) floor press
45x10
135x5
185x3
225x3
275x3
315x1
335x1 all-time PR!

2. dumbbell press
70x6
90x6
110x6 all-time PR!

3. lateral raises
15x10
25x10
35x10 all-time PR!

4. dip press
90x10
180x10
270x10
360x10
410x7 all-time PR!
-I was coerced into hitting 410x7! Aw, the power of Pride.

5. band pushdowns
greenx3x20

6. treadmill: 20 min. @4 mph/3% incline

FRI., MARCH 21, í08: BACK DAY

1. pulldowns
130x6
160x6
190x6
220x6
250x6 all-time PR!

2. dumbbell rows
110x6
130x6
150x6
160x6 all-time PR!
--Keeping my grip with 160x6 was the hardest part of the lift.

3. barbell shrugs
135x6
225x6
315x6
365x0 w/starps
--I never use straps and I hate the way they feel. I dropped 365 because the lift didnít feel right.

4. alternate hammer curls
30x8
40x8
55x8 all-time PR!

5. kneeling cable crunches
8platesx15
10platesx15
12platesx15

6. treadmill: 20 min. @4 mph/3% incline

Addison K.

Addison K.
03-25-2008, 02:02 PM
Week 4

MON., MARCH 24, '08: SQUAT/DEADLIFT DAY

1. squats
55x10
145x5
235x3
added belt
325x3
415x3
465x3
505x1
--I had a friend who competes in the USAPL call my depth and I felt it! I think last time I squatted I was around/@parallel, whereas yesterday I broke parallel on all reps. I always want to know my reps are legit.

2. rack deadlifts (bar below knee caps)
225x5
315x5
added belt
405x5
455x5
495x5
545x5
585x3

3. plate-loaded calf raises
90x12
180x12
230x12
--1st time I used these piece and it felt great.

4. reverse hypers
300x3x10

5. decline sit-ups
bwx15
bw+25 behind-headx10
bw+25 behind-headx8

6. stretching

Addison K.

Addison K.
03-26-2008, 11:01 PM
WED., MARCH 26, '08: BENCH PRESS DAY

1. DE floor press
45x10
135x5
155x3
185x3
205x8x3
--Warm-ups: 90 sec. rest periods; work sets: 60 sec. rest periods

2. dips
bwx6
bw+45x6
bw+70x6
bw+90x6

3. plate-loaded shoulder press
50x8
90x8
110x8
130x8
--Another awesome, old school piece.

4. dip press (palms-back)
90x10
180x10
270x10
360x10

5. band pushdowns
greenx4x10

6. treadmill: 20 min. @4 mph/3% incline

Addison K.

Addison K.
04-01-2008, 06:55 PM
FRI., MARCH 28, í08: BACK DAY

1. close-grip pulldowns
160x10
190x6
220x6
250x6
280x6 all-time PR!

2. dumbbell rows
110x6
130x6
150x6
160x6 all-time PR!

3. face pulls
50x10
80x10
110x10
140x10

4. EZ-bar preacher curls
40x10
70x10
100x10
120x10 all-time PR!

5. hammer curls
25x10 (bilateral)
30x10 (unilateral)
35x10 (unilateral)
40x10 (unilateral)

6. kneeling cable crunches w/straight-bar
6platesx15
8platesx15
10platesx15
12platesx15
--1st time Iíve used a straight-bar for this exercise and it felt great!

7. treadmill: 20 min. @4 mph/3% incline

--What a great session! 3 all-time PRs and the discovery of new way to do a highly effective abs exercise!

Addison K.

Addison K.
04-01-2008, 06:57 PM
WEEK 5

MON., MARCH 31, í08: SQUAT/DEADLIFT DAY

1. DE box squats
55x10
145x5
195x2
235x2
285x2
325x12x2 (belt) all-time PR!
--60 sec. rest periods for all sets.

2. straight-leg good mornings
145x8
195x8
235x8
285x8

3. seated calf raises
90x12
135x12
180x12

4. reverse hypers
300x3x10

5. Roman sit-ups
bwx12
bw+10 behind-headx12
bw+25 behind-headx15

--On the 4th set of DE box squats I forgot to latch my belt and the set felt easier than if I had latched my belt. I think a looser belt is a better fit for me.

Addison K.

Addison K.
04-02-2008, 10:42 PM
WED., APRIL 2, í08: BENCH PRESS DAY

1. 2-board bench press (pinky-on-ring grip)
45x10
135x5
185x3
added boards
225x3
275x3
315x3
335x3 all-time PR!

2. neutral-grip dumbbell press
90x6
110x6
120x6

3. lateral raises
25x10
35x10
45x10

4. band pushdowns
greenx3x15

5. treadmill: 20 min. @4 mph/3% incline

--Ah! I hate tendonitis! I stopped with 335x3 because I didn't want to push my elbows.

Addison K.

Addison K.
04-06-2008, 05:09 PM
FRI., APRIL 4, í08: BACK DAY

1. wide-grip pulldowns
160x10
190x6
220x6
250x6
280x6 all-time PR!
--Almost to 300/whole stack!

2. dumbbell rows
100x6
130x6
150x6
160x6
--My grip on 160x6 was much more solid.

3. barbell shrugs
145x6
235x6
325x6 (mixed-grip)
415x6 (mixed-grip) all-time PR!

4. alternate hammer curls
35x8
45x8
55x8

5. side bends
110x15
120x15
135x15
--My grip gave out with my left hand with 135x15.

6. treadmill: 20 min. @4 mph/3% incline

--Good solid workout.

Addison K.

Addison K.
04-08-2008, 11:27 PM
WEEK 6

MON., APRIL 8, í08: SQUAT/DEADLIFT DAY

1. squats
55x10
145x5
235x3
325x3
put on belt
415x3
465x3
505x3 all-time PR!!!!
--505x3 felt great!

2. pin-1 rack deadlifts
235x5
put on belt
325x5
415x5
465x5
505x5
555x2
--I felt a slight pull in my right glue after hitting 505x5, I decided to pull 555. I got 2 reps before I felt if I continued I would hurt myself.

3. toe presses
8platesx4x15

4. reverse hypers
400x3x10

5. side bends
115x3x15

--Awesome workout!

Addison K.

Addison K.
04-09-2008, 11:00 PM
TUES., APRIL 9, í08: BENCH PRESS DAY

1. DE bench press (middle finger-on-ring grip)
45x10
135x5
185x3
225x8x3
-90 sec. rest periods for all sets.

2. decline bench press (middle finger-on-ring grip)
225x5
275x5
315x5
335x5 all-time PR!!!

3. dumbbell military press
50x8
60x8
70x8
80x8

4. rolling dumbbell extensions
30x3x10

5. rope pushdowns
3x15
--I suck @high reps!

--6 pull-ups to see if I could do them after some gym talk. I've never done pull-ups being 250ish!

--Another awesome workout! I didn't even feel much pain @all in my elbows. I think training a wider grip is the solution to my tendonitis problem.

Addison K.