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View Full Version : Andrew K. Mangan- The road to the 2009 USAPL Junior Nationals



AndrewK.Mangan
02-19-2009, 09:34 AM
I am a 21 y/o junior lifter. I have been competing for about 3 years now. I started as a teen 275er. Now I'm a 242er trying to set a PR every time I step on the platform.

KarstenDD
02-19-2009, 09:38 AM
trying to set a PR every time I step on the platform.

And failing.

AndrewK.Mangan
02-19-2009, 09:48 AM
This is my second cycle of 5-3-1. I am currently finishing my first wave of cycle two.

2/18/09
Squat- 340x5,360x5,385x8
Ghetto band reverse hyper- Purplex12x2, purple and redx10, purple, red, and a 20DB in my feetx10x2 (getting creative haha)
Band X up walk- Redx40 ft each wayx2. Super setted with leg extention- 125x15, 125x30 pointed toes up, in, and out each set, set one 5 each way set two 10 each
ABS- Machine crunch-185x10x2, 205x8x2. BW plank x 1 min

Dingus
02-19-2009, 02:58 PM
Didn't you hit 385x8 numb nads?

KarstenDD
02-19-2009, 07:10 PM
Roid Dog, come to the light. We have monolifts canvas here.

Dingus
02-19-2009, 09:01 PM
I found some footage from your last meet:

bw85r24WW3s

AndrewK.Mangan
02-20-2009, 09:08 AM
LMFAO!!! thanks guys for the insperational and motivating quotes. Much love haha

KarstenDD
02-23-2009, 07:52 AM
i think donnie thompson is a pretty cool guy. eh is the world's strongest man and he doesn't afraid of anything.

Dingus
02-23-2009, 08:36 AM
fl75M7lc3j0

AndrewK.Mangan
02-25-2009, 12:25 PM
2/20
Bench-250x3,270x3,285x8
3 Board Press- 315x5, 365x5
Plyo push-up's (4 in box)- BWx5x4
BB Bent row-205x5, 225x5, 255x5, 275x5
Face pull's- 90x12, 110x12, 120x12
Pull down's-180x10x2

AndrewK.Mangan
02-25-2009, 12:28 PM
2/23
Sumo Deadlift- 360x3, 385x3, 405x10=PR
Wide SLDL sumo- 135x10, 185x10, 225x10
Reverse BB lunge-45x10, 95x10
Crab walk's-40ft, BWx4
Decline medicine ball twist's- 8x12x2
Super set with Machine crunch-200x12x2

Dingus
02-25-2009, 01:46 PM
Keep killing it douche!

KarstenDD
02-25-2009, 01:49 PM
Kill yourself douche!

fix'd.



<3 you bomb dog.

AndrewK.Mangan
02-25-2009, 05:12 PM
2/25
O.H. Press-150x3, 160x3, 170x5
Pull up's-BWx4x3
Inverted row (pronate/supinateswitched each set) BWx12x4
Tate press-75x8x3, 50x15

Felt like garbage. Food ought to cheer me up...

Dingus
02-25-2009, 08:11 PM
Pull ups? Someones not eating enough! Just think, in the gear next week!!! I use a lot of !'s now, deal wit it.

D0m1n90
02-25-2009, 10:36 PM
watup bro some strong training here i was wondering whats ur best meet and gym lifts ?
Godbless

AndrewK.Mangan
03-01-2009, 06:54 PM
2/27
Walked a mile at noon, trained at about three
Squat-360x3,385x3,405x8 PR
Leg press- 630x10, 720x10, 810x10
Band reverse hyper- Greenx12, Bluex12x4
45 degree back extension- Bwx25
Reverse crunch-Bwx10x2 Super with Knee @ 90 body bar crunch-12x15x2
Planks- 45x1:30

AndrewK.Mangan
03-01-2009, 06:57 PM
2/28
BB Complex
RDL, Hang clean 2 Military, Jump Lunge (alt legs) Squat pause (5 sec)
5x5 w/ 75sec rest. 75x3 sets, 85x2
10 min Stair master
Stretch
Roll
BW-253 @4:30pm

Dingus
03-01-2009, 08:38 PM
watup bro some strong training here i was wondering whats ur best meet and gym lifts ?
Godbless

Because Andy is dumb I'll try to answer this, meet I think is 579, 418, 606?. I've seen him squat 605, bench 455(maybe 445 or 450) and pull 605x2 in the gym. I've also seen him bomb his tits off!

Dingus
03-01-2009, 08:40 PM
Oh BTW, props on your PR Bomb Dog. Give diddy a swampscott for me.

KarstenDD
03-01-2009, 08:52 PM
You did a BB complex? Wow, bomb dog, that is disgusting.

AndrewK.Mangan
03-02-2009, 06:26 PM
3/2
Bench- 240x5, 270x3, 300x5
Raw 3 Board- 385x2x2, 405x2
Seated Cable row- 170x10, 190x10,210x10, 230x10
H roll-20x10x2, 25x10
Panora press- 120x15, 140x10, 150x8
M.C hammer curls-35x10, 45x10
DB fly- 20x20

Never enough....two weeks and I'm back in gear!!!:hump:

KarstenDD
03-02-2009, 07:04 PM
Panora press- 120x15, 140x10, 150x8

Why?

AndrewK.Mangan
03-04-2009, 02:50 PM
Just cuz haha

AndrewK.Mangan
03-04-2009, 08:13 PM
3/3
Rolled out, stationary bike intervals x 10 min, stretch. just getting the blood flowing

3/4
Raw Sumo dead's-340x5, 385x3, 430x8 PR!
Sumo SLDL wide stance (double over)- 225x5,245x5x2, 265x5
45 degree back ext- BWx20x3 Super with Machine crunch- 140x20x3
V sit ups-15x15x2

Dingus
03-04-2009, 09:09 PM
430x8? HOLY BALLS MEN!!! 2 3's!!!!!!!!!!!!!!!... you won't get that but its funny, quote from PC. Everything is looking good my man you starting a deload now?

AndrewK.Mangan
03-05-2009, 08:11 AM
I heard the story hahahaha! good stuff! hey thank's it would have been 10 with you here but, im starting it on wed of next week the 11th.

D0m1n90
03-05-2009, 10:13 AM
awesome sumo pulling bro and nasty meet #s Godbless

AndrewK.Mangan
03-05-2009, 03:06 PM
3/5
Mental toughness work and getting the blood flowing;
Run-9incline 8.5 mph x30 sec w/ 30 sec rest between x 5
Stretch

Dingus
03-05-2009, 04:25 PM
Should I start logging my mental weakness work?

KarstenDD
03-05-2009, 04:45 PM
430x8? HOLY BALLS MEN!!! 2 3's!!!!!!!!!!!!!!!... you won't get that but its funny, quote from PC. Everything is looking good my man you starting a deload now?

HA. So much wedge.

AndrewK.Mangan
03-06-2009, 06:28 PM
3/6
Trashed the over head press.
Close grip bench with purples choked over twice-135x5x2, 205x5x2, 235x3x2, 265x2x2
DB row- 90x12x2,105x10
Rear delt cable X up-40x10, 60x8x2 SUPER with Lat pull downs- 180x10, 200x8x2
Hells-65x10x2 SUPER with Cable press down-150x10x2
Lateral Raises-25x10x3

AndrewK.Mangan
03-09-2009, 06:02 PM
3/9
Squat-340x5, 385x3, 430x5 PR
Good mornings-205x5x2,235x5x2
Step up's on ~ a 24in bench-235x5,205x5
Decline Medicine ball sit ups (ball on forehead) 8x10x2 super with
" " twists- 8x25x 1 1/2
ME food eating x 1x8
Time to deload......:(

Dingus
03-09-2009, 07:52 PM
Good **** my man. 430x5 is nice. You are way stronger than you were this time last year, hey we must have a 1 year anniversary coming up!

AndrewK.Mangan
03-12-2009, 09:20 AM
And so it begins....
-The Deload-
Y-2x10x3
T-2x10x3
W-2x10x3
L-2x10x3
Bench(pinky on rings flat back)- 190x5, 205x5, 225x5
DB incline-85x10x2, 95x8
"fitness" a.k.a what the cute girls do curls with Band Millitary press- green (moderate to light tension) x20x2, green+orange x15x2
Laying Cable skull crushers-120x10, 140x10, 160x10
SUPER with
Inverted Row- BWx10x3
DB pull over-30x12
GEAR NEXT WEEK....THATS WHEN THE FUN BEGINS:strong:

AndrewK.Mangan
03-12-2009, 07:29 PM
3/12
Interval sprints on the tread mill working up to 9.5 mph on a 10% incline. Rode some bike, stretched, and rolled.
That will most likely be it for the harder cardio until post Nationals. Leaving school tomorrow, back to the 401 for break and NEXT LEVEL but, hitting TPS on the way to see my main man DINGUS and do some serious reverse hypering!!!! SFW.

KarstenDD
03-12-2009, 07:31 PM
Your stupit.

Dingus
03-12-2009, 09:11 PM
3/12
Interval sprints on the tread mill working up to 9.5 mph on a 10% incline. Rode some bike, stretched, and rolled.
That will most likely be it for the harder cardio until post Nationals. Leaving school tomorrow, back to the 401 for break and NEXT LEVEL but, hitting TPS on the way to see my main man DINGUS and do some serious reverse hypering!!!! SFW.

Anyone can feel free to interject, but I think you should cut it back to 3-4 walks a week, maybe some sled stuff but no more than 3-4 sessions of light cardio a week. Running is dumb.. See you tomorrow, bring your reverse hyper suit.

AndrewK.Mangan
03-13-2009, 09:00 AM
your right....:cry:

AndrewK.Mangan
03-14-2009, 02:49 PM
3/13 "bestest/funnest training session of '09"
Deload Sumo-275x5, 295x5, 315x5
Reverse Hyper-70x12x4
GHR- BWx10
Belt Squat-135x10, 225x10x2,315x10
Prowler Push 10 sprints, 5 high handle, 5 low handle. 1 plate per side.
Atlas Stones- 150x1 PR, 200x1x2 PR, 250x1 PR (pretty easy)

Fell in love with TPS. Awesome gym, awesome vibes in there, great equipment, great music, and great people! That was my second time doing stones ever. The first time I did them was at a little baby dick high school strongman show and I failed.....miserably. Yesterday I came back with vengance! I am now in love with the stone's and prowlers!

AndrewK.Mangan
03-14-2009, 03:05 PM
3/14
Y-210x3
T-210x3
W-210x3
L-2x10x3
Close Grip Bench w/ ~70 pounds of chains-135x5, 185x5x3
Seated DB Log-45x10, 55x10x2
Face pulls alt between palms up and down- 60x15x2, 70x15x2
BB curl-65x15x2
Lat Pull down medial grip-140x10, 160x10

Time for Super Joint Ritual and some beers....

AndrewK.Mangan
03-17-2009, 11:59 AM
3/16
Delod Squat-257x5, 295x5, 315x5
GHR-BWx10x4

AndrewK.Mangan
03-17-2009, 12:01 PM
http://www.youtube.com/watch?v=MNE4q7CaKIU

AndrewK.Mangan
03-20-2009, 10:21 AM
3/19
Worked out with my buddy aka "the drug free king of volume"
Bench-265x5, 286x5,305x5PR
NFL combine bench (flat back pinky on ring)-225x15 Maybe the Patriots will call me tomorrow!
DB Bench with mini-65x10x3
Medicine ball push up- BWx8x2 SUPER with Mini band o.h hold x 1 minx2
Pull up hold at top-Greenx6, 5 Bluex4, 3
Fat Guy inverted Row-BWx10
Mini Press Down for 50- 30,10,10

GASED!

AndrewK.Mangan
03-27-2009, 04:03 PM
3/19
Did some light leg assistance...BORING

3/23
ME BEnch- Worked up to 315x1 then put on my brand spanking new Rage X no belt- 365x3 got to touch on the third and thats it.
3 Board-425x0...called it
Reverse Pec Deck-90x10x2,100x10x2
Seated Row Bench Grip-190x10,200x10x2
Tate Press-75X8X3
DB ext-30x12x2
DB fly-25x10
Walk-15min @4mph
Stretch

AndrewK.Mangan
03-27-2009, 04:07 PM
3/24 Lower Assistance
Ukranian Squat-75x10, 95x10x2
1Leg up RDL-40x10x3
Lunges- BWx25, 50x10
Band Pull Thru's- Bluex10x2
45 degree back ext- BWx20,15,15
Machine crunch-210x8,160x12
Leg Lifts-15x2
Frog Jumps- B Ball court lengthx2, Backwards jog between
Stretch

AndrewK.Mangan
03-27-2009, 04:12 PM
3/25
Burdenko Conditioning

3/26 Upper Assistsance
DB floor press-75x8x2,90x8x2
CSR-90x10, 135x10, 160x10
Arnold Press-35x12x2
Band OH press(pretty hard resistance with the same girl bands from before)x16
Lat pull Down-180x10,210x8,220x8,180x10
Cable Tri Ext-200x15,220x10x2
Mini Pull apart 3 way x10x3 SUPER W/ INT & EXT Rotation-30x10,40x10,30x10

Dingus
03-30-2009, 02:26 PM
That Burdenko guy has a bunch of kettlebells, just thought you should know that.

AndrewK.Mangan
03-30-2009, 04:47 PM
Dingus how do you know tommy b? haha

3/27
Squat- worked to 405x1, Suit on straps down with choked purps-405x3(not even close), 455x5(#5 almost parallel), 475x4(all about parallel)

Deadlift worked up to 405x1 RAWWWW then I couldnt get my suit on. I lost my suit slippers and didnt have any babypowder!....I'm ganna just wear it around my house to break it in a bit. Once I get it on it will be PR city.
Olympic squat with Manta Ray-45x10, 115x10, 135x10x2
Lat Pull Down GHR's with a stick for support-BWx10x3
DB Side Bends-70x10x3
Planksx 1min, 15sec leg out, 15 sec leg upx2

AndrewK.Mangan
03-30-2009, 04:52 PM
3/30
Bench Raw to 315x1, Shirted up 365x1, 385x3x2 First set touched low on last rep (just like last week) Second set i stayed much tighter but it's ganna take a few more pounds to stay tight/legal to touch weight!
RAW 3 Board-405x2,385x3,315x10
DB 1 Arm Row-70x10,90x10x2
BBcurl-65x12x3
Cable Tate's-60x12,80x8, 80x6

Back after dinner for GPP and stretch

KarstenDD
03-30-2009, 05:12 PM
then I couldnt get my suit on. I lost my suit slippers and didnt have any babypowder!....I'm ganna just wear it around my house to break it in a bit. Once I get it on it will be PR city.

Seriously? You couldn't get your deadlift suit on? Did you even try?

AndrewK.Mangan
03-31-2009, 02:58 PM
Yea Double D, for a half an hour hahaha

AndrewK.Mangan
03-31-2009, 03:01 PM
3/31
Olympic Squats with Manta Ray-135x10,185x10x2,225x8x2
Rack Good Morning's-135x5,185x5,225x5
GHR-BWx10x3
GHR sit up's-BWx10x5

GPP after dinner. most likely walking like last night

AndrewK.Mangan
04-02-2009, 08:23 AM
4/1
Burdenko pool workout/conditioning
Walkings intervalsx25min
Bike intervalsx5

Got my deadlift suit on with some help from my 350+lb roomate some grabage bags and baby powder....sounds like a DD fantasy.....wierd

AndrewK.Mangan
04-06-2009, 04:27 PM
4/3
Burdenko in the A.M
Raw Squat- worked to 405x1 suit on 490x4 with choked purples
Speed Raw Dead to 315x1, suit on 315x2, 405x2, 455x2 (went a big heavy to get used to the new suit
Seated leg curl-95x12,125x10,140x10,160x10
45 back raise w/ twist at top each way=1- BWx10x2
Machine crunch 1 leg each way-130x10,155x10x2

AndrewK.Mangan
04-06-2009, 04:30 PM
4/6 ME Bench- worked to 315x1 Raw. Shirt on-405x3 touched one out a groove accidently, 425x1 touched perfectly legal with commands and pause at bottom. smoked show.
Shirted 4 board-445x3,465x3 killed it...felt good
CSR-90x10x2,135x10x3
Skull crusher's-85x10,105x10
H roll-25x10x2,35x10x2
Triangle push down-130x25


Felt good today...

Dingus
04-06-2009, 05:42 PM
4/6 ME Bench- worked to 315x1 Raw. Shirt on-405x3 touched one out a groove accidently, 425x1 touched perfectly legal with commands and pause at bottom. smoked show.
Shirted 4 board-445x3,465x3 killed it...felt good
CSR-90x10x2,135x10x3
Skull crusher's-85x10,105x10
H roll-25x10x2,35x10x2
Triangle push down-130x25


Felt good today...

Awesome job today Andy. I can't even think of a way to make fun of you, rest assured I will be working on it. How is the bodyweight?

Dingus
04-06-2009, 05:43 PM
4/3
Burdenko in the A.M
Raw Squat- worked to 405x1 suit on 490x4 with choked purples
Speed Raw Dead to 315x1, suit on 315x2, 405x2, 455x2 (went a big heavy to get used to the new suit
Seated leg curl-95x12,125x10,140x10,160x10
45 back raise w/ twist at top each way=1- BWx10x2
Machine crunch 1 leg each way-130x10,155x10x2

The 490x4 is money, don't forget to do gpp ****.

AndrewK.Mangan
04-07-2009, 09:12 AM
thanks a lot man. especially for not making fun of me....haha i will post my weight later....fingers crossed haha

Dingus
04-07-2009, 09:59 AM
You looked fat in your video. So thats good.

AndrewK.Mangan
04-07-2009, 02:36 PM
4/7 Leg assistance
GHR-BWx10, BWx12, BWx10, BWx12
Bulgarian squats with deficit-BWx10, 40x8, BWx10, 40x10
Ab super set crunch- legs flatx30sec, knees up x30sec, leg up at 90 degreesx 30 sec, figure 8 cruches with 5lb weight x30 sec
1 Leg squat to low bench-BWx8x3
Squat jumps- BWx10x3


About 251 on the scale post work out.

AndrewK.Mangan
04-20-2009, 05:34 PM
4/8
Raw squat-405x1, suit on straps down 495x1 not even close to depth, straps up w/ wraps 545x0x2 could not get any air into my lungs. I have been stretching my straps a little hopefully that will help me get some air!
Rack pulls raw- 315x2, 401x2, 455x2, 515x2, 535x3, 405x5, 315x5

AndrewK.Mangan
04-20-2009, 05:35 PM
4/13
DB bench-65x10, 75x10, 85x10, 95x10
Pull ups-BWx4x2 Green band addedx7x2
Rev pec deck-90x15, 100x12x2

AndrewK.Mangan
04-20-2009, 05:37 PM
4/14
Box squat to parallel-135x2, 205x2, 225x2, 245x2, 265x2, 295x2, 315x2x2
Laying laeg curl-70x10, 90x10
Whole buch of abb work...
4/15
GPP-35min walk,10min stair master roll out etc.

AndrewK.Mangan
04-20-2009, 05:41 PM
4/16
Bench-165x3x4, 185x3x2, 205x3x2 Alernating between slow and fast each set
BB row-135x10x2, 185x10x2
DB seated log press-50x10x2, 60x20
Pull up w/ a persons assistance-BWx8, BWx5 SUPER with underhand lat pulldown-160x8x2

AndrewK.Mangan
04-20-2009, 05:44 PM
4/17
Olympic squats w/ manta ray-205x5, 225x5, 265x5, 295x5
Speed pulls w/ suit straps down (might as well have been a speed rdl)-225x2x2, 275x2x2, 315x2, gatta get my butt down which means i gatta get my suit legs up more!
45 degree back extension-BWx15x3 SUPER with leg lifts to open-15x3

AndrewK.Mangan
04-20-2009, 05:47 PM
4/20
ytwl-2x2
Raw bench to 315x1, Shirt on-420x2
4 Board-475x1, 500x2
Nautilus seated row-215x10,245x10
Smith machine shrug-185x15x3 SUPER with DB rear delt fly-20x10x3
BB curl-45x10x2

So thats what I have been up to over the last couple of lifting sessions
...GO bruins and celts!

Dingus
04-20-2009, 07:54 PM
Do more lat work dildo.

AndrewK.Mangan
04-21-2009, 07:57 AM
I have been getting it done dildo haha. get off my back...literally

Dingus
04-21-2009, 09:49 AM
Oh sorry I must have missed the 2 sets of Nautilus rows you did. DILDO

Dingus
04-26-2009, 12:30 PM
TO THE BASEMENT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11

BN0StPAf7wE&feature=channel_page

AndrewK.Mangan
04-28-2009, 09:25 AM
Thanks Dingus! thats from my last ME squat day. I will post my last few workouts including that one shortly...

AndrewK.Mangan
05-10-2009, 04:13 PM
4/21
High pulls-90x8x3
Power cleans-135x5x2,185x3x2,225x3
GHR-BWx10x3 super with DB RDL50x10x3
Bike crunchx10x3
Box Jumps 36inx5
Lunges-BWxB ball court forward then bacwardsx2
Piggy back race holding a 230lbs guyx2

AndrewK.Mangan
05-10-2009, 04:16 PM
4/23
100 scap retractions on lat pull down, 15min walk
Speed bench with doubled minis close grip-135x3x3, 175x3x3
Triangle lat pull down-100x10,120x10x2, 140x10
DB BEnch-70x8, 95x8, 105x8
DB row-105x10x2
T's-15x8x3
PLank tri extension-BWx8x2

AndrewK.Mangan
05-10-2009, 04:20 PM
4/24
Squat-550x1, 550x3(see vid) both sets straps up with light wrap-4 revolutions
Dead straps down-500x2x2 the bar was getting caught on my "baby fat" lol, 315x3, 225x3
Leg press- 5pl x10, 6pl x10, 7pl x10
Seated leg curl-175x15x2
Physio ball crunchx25x2 one leg up each set, with internal pressure work inbetween

AndrewK.Mangan
05-10-2009, 04:24 PM
4/27 piss poor day
ME bench-425x1,430x1 wanted two didnt feel right though
CSR-45x15,90x12,135x10
Triangle cable press down-130x15,180x10,200x10
Seated row w/ rope-130x10,150x10x2
Face pulls-70x15,90x15,110x15

AndrewK.Mangan
05-10-2009, 04:26 PM
4/28
Olympic squats with purps-135x5,185x5,225x5x3
SL sumo RDL-135x5,205x5x2
Back ext-BWx25x2
DB lunge-30x10,45x10
A whole bunch of abb work
did some bicep curls got some ice X 100

AndrewK.Mangan
05-10-2009, 04:30 PM
4/30
10min walk 5min forward, min backwards & row machine for 5 min
CG bench-135x10,185x10,225x10x2
DB upright row-15x15,25x10,35x10
Lat pull down w/ scap retraction-130x10,140x10x2
Standing alt BD press-35x10,55x10
Ext rotation w/ DB-10x10, 15x10 super with scap push upsx15x2

AndrewK.Mangan
05-10-2009, 04:32 PM
5/1
Speed dead strap down-225x2x2, 275x2x2,315x2x3
Squat strap down light wrap-525x3
45 back ext- BWx10, 25x10, BWx10
Ball hams-10x3
Leg ext-155x10x2
curls and abbs then sled

AndrewK.Mangan
05-10-2009, 04:35 PM
5/4
Bench-430x1, 450x1
4 board-500x1,525x1
Close grip CSR-45x15,90x12x2,135x10
Shrug-110x15x2 Rev shrug on dip- BWx15x2
Mini Press down-30,25,20
curls....BW @ 251

Dingus
05-10-2009, 07:16 PM
Good stuff, do more lat work.

AndrewK.Mangan
05-11-2009, 05:20 PM
5/5
Bottom squat w/ no belt-135x5,185x5,205x5,225x5x2,275x5
GHR BWx10x3
High box squats with purps-225x2x3,275x2x4
Sumo RDl-95x10, 185x10,210x10
Abb super-med ball twist-6x20 jack knife-BWx10, GHR sit up x10
Pulled the sled after dinner

AndrewK.Mangan
05-11-2009, 05:22 PM
5/7
Face pulls palm in then palm out-30x10,50x10,70x10x2
DB bench with mini-75x10,85x10x2
BB bent row yo-135x10,205x10,225x10
BD log seated-70x10,50x10
DB fly-15x20
DB rear delt-15x12, 25x10
....I need more lat work...

AndrewK.Mangan
05-11-2009, 05:25 PM
5/9
Squat battle gear with a semi light wrap-600x1 PR
Back ext-BWx20, 45x12, 95x8
Leg press feet out wide-3plx10,5plx10, 7plx10
Ball ham-15,10 then 1 leg 5 each leg
Machine crunch-170x10, 200x10
Leg lifts-15x2

Dingus
05-12-2009, 06:04 PM
....I need more lat work...

Truer words have never been uttered.

Stumprrp
05-13-2009, 06:29 PM
hey man, im from cranston, i lift at ocean state, you ever been there?

AndrewK.Mangan
05-14-2009, 02:55 PM
5/11
DB bench-60x12, 75x12, 85x12, 95x10
Pull ups- BWx4, 4
Pull down-200x10x3
Rev pec deck-80x10x2
Band o.h press-20, 20
Int ext shoulder rotation w/ cable

Yadayadayada deloading sucks

AndrewK.Mangan
05-14-2009, 02:58 PM
5/12
Sumo dead- straps down-500x3, put my straps upx1 PR!, straps up 550x1. Big confidence booster today and first pull with my dead suit straps up. #1 priority is the dead now and making sure i get a big pull in Denver!
Leg press- 3plx15, 4plx15, 5plx15
Back ext- BWx15x3
Seated rown for dingus-20x20
Crab walks-30ftx2
some abb work

AndrewK.Mangan
05-14-2009, 03:03 PM
5/14
Stability bench-95x5x2, 115x5x2
Seated row w/ wide neautral- 160x15, 200x10, 220x10, 240x8
Face pulls palms in then out-80x10, 100x10
3 way should raise-15x20each
Incline cable pull over-80x10, 100x10
Bicep work

5/15
pulling the sled around, doing abbs and stretching
moving out of my apartment x 1

KarstenDD
05-14-2009, 03:05 PM
Moar lat work!

Dingus
05-15-2009, 03:42 PM
Whoa whoa whoa, number one priority isn't the deadlift broham, its lat work, totals dont count unless your lats are ****ing HUGE.

AndrewK.Mangan
05-15-2009, 04:35 PM
LMFAO! haha it's true...how could i ever forget the key to manhood, not to mention the un-writen 11th commandment..Thou must have HUGE LATS!

AndrewK.Mangan
05-22-2009, 12:34 PM
5/18
Bench with commands-420x0, 420x1 shirt didnt feel right got 2 weeks to figure it out
3 board-465x2
Inverted row feet up w/ blast strap-BWx6x3
Lat pull down-11x12. 13x10, 15x10

AndrewK.Mangan
05-22-2009, 12:37 PM
5/20
Dead- strap down 405x1,495x1, UP 55x2, 585x1 strong
Sumo racks from knee's-605x2,625x2,655x1
Foam roller sit up- BWx15x3 SUPER w/ Band core press-10x3

AndrewK.Mangan
05-22-2009, 12:48 PM
5/21
Floor press w/ 75 lb chain on each side-185x5x2,225x3. 245x3
DB flat speed- 80x10x2
DB row-80x10, 95x10x2, 105x10x2
OH band hold for scaps-purp x 60 sec x 2
Push up super duper set- elevated 1 footx10 each, staggeredx10 each, blast strap push upx5, x5
Rope press down- 10x10x2

AndrewK.Mangan
05-22-2009, 12:49 PM
5/22
Walked the dog X 30 min
Sled pulls, static stretch

wimarine88
05-22-2009, 01:26 PM
Hey, should I go with the crowd and say more lat work? :p Nah, workouts look pretty solid in here man! Keep it up and good luck - I'm busting my ass to get to the collegiate nationals - best of luck!

AndrewK.Mangan
05-24-2009, 05:28 PM
Thanks a lot man!
5/23
Squat- down 405x1, 495x1, UP 575x1 barley missed two....Bad day form wasent there felt beat up... two weeks of lifting, cant have this happening!
GHR-BWx8x2
Sled

5/24
Taking care of myself day-Sled, static stretch, rolled out, muscle soak salt bath

AndrewK.Mangan
05-30-2009, 12:19 PM
5/25
Bench ME-405x1, 420x0 came out of the groove...just a sloppy lift, 405x1
DB rear delt fly-15x10,20x10,25x10,35x10
Seated row-150x10x3,160x10x2
Band OH press- green with handlesx15x3
Tri press down w/ mini-25x2

AndrewK.Mangan
05-30-2009, 12:21 PM
5/27
Speed Dead-135x3x2,185x2x2,225x2x2,275x2,315x2x2
Front Squat-135x5,185x5,x225x5
Poor man back attack- green bandx15x2, Green and purpx15x2
Abs super 6 pack set haha- Body bar to feet crunchx15x2 Feet to body barx15x2 Physio ball side to sidex10x2

AndrewK.Mangan
05-30-2009, 12:24 PM
5/28
Speed bench with doub minis-155x3x3, 185x3x3
CSR-45x10,90x10x2
Fat man invert row- BWx10x3
Db JM press-25x10,35x10x2,45x10
DB incline fly-15x20
H roll-15x10,20x10x2
BB curl-45x12,65x12

AndrewK.Mangan
05-30-2009, 12:29 PM
5/30
ME squat-405x1 down, 545x1 up, 585x1 up, strong and fast....i did alot of active recovery and ice baths..it paid off i felt really good!
Pause squats belted-275x5,315x5,350x5
Slide lunge-BWx10, 30x10x2
Physio ham/glute bridge-BWx10x2
Abb super- abb rolls-95x6, green band crunchx10

Hitting openers next week! Two weeks out!!!

AndrewK.Mangan
06-03-2009, 07:08 PM
6/1
Bench- shirted up 385x1x3. i will prob open up closer to 4.
Band press down- old purpx50,40,20
3 way band pull apart- minix10x3
Lat pull down neutral grip-4 sets of x10

AndrewK.Mangan
06-03-2009, 07:09 PM
6/3
Dead- 405x1 straps down, 495x1 up, 565x1 up
GHR- BWx10x3
see ya later

AndrewK.Mangan
06-06-2009, 12:12 PM
6/4
Didnt bring book....did DB bench 4x10, seated row 4x10, face pull super with rope push downs 4x10 and some other fun stuff

6/5
Squat- warmed up then threw my suit on 545x1x2 & they were HIGH! my suit felt super tight today for some reason. I dont know! well i was planing on opening up @ 550...it might have to be even high than that if i cant get depth
Leg press-200x10,400x10x2,580x10x2
DB RDL-40x10,55x10,70x10

I'm ganna be back in on monday doing some light light work and my dynamic recov.
my OPENERS for the 2009 usapl junior nats are-Squat 550, 385 Bench,550 dead....maybe they will change next sunday well see