adam's training journal

[akwcu]

10/22

bench
warm up
225x3
add 2 brd
315x3
365x3
405x3
425x3
455x3

front raise
4x12

side raise
3x10

band pushdown
5x12

close grip pulldown
3x10

shoulder roator
3x15

face pull
3x15

shrug
2x20

10/24

box squat w/ blue and green bands (light briefs)
add blue x5
add green +plate x2
235x2
325x2
375x2
415x1
465xmiss for 2, my form will be mnuch better next time, i cant do max effort work tuesday also or I cant arch hard. next time wear strong briefs for circa max

sumo dl, light briefs, doubled mini bands
225x3x1
275x3x1
add another doubled mini band
275x2x1
325x1
375x5x1
225 w. both sets of minis x15

standing abs
6x10, heavy

side bend
90x3x10

10/26

incline DBs
50sx15
85sx8
110sx8
120sx8
130sx8

chest press, close grip, behind the back green band
3x8

pushdown
5x12

front raise
70x10
80x10

plate raise
45x20

upright row
90x20

back attack
add blue band
x20
add platex15
add platex8
add platex8
add platex8

GHR
3x8

CSR
add plate x20
add plate x10
add platex2x8

vogelpohl row
3x15

shrug
90sx2x15

plate curl
2x25

leg raise
3x20

arm anchored leg raise
3x15

side bend
90x10
130x10

bench
warm up
225x1
275x1
325x1
add phenom
405x1
455x1
495x2x1
545x1
585x1
605x1

4 brd
315x2x10

seated row
3x15

squat, predator briefs, no suit
bar
255x3
345x2
435x2
525x2
615x1
665x1
705x3x1, easy singles, did not go heavier because I only had one spotter

sumo speed DL, predator briefs
315x3x1
add dbled minis
315x3x1
add another dbled mini
315x3x1

45 deg. back raise w. med ball
2x25

decline sit up w/ med ball
2x20

standing abs
140x4x10

side bend
2x20

shrugs
90x2x20

bench w/ doubled minis
barx25
add bandsx15
135x10
185x2x5
235x2x5
285x5

standing overhead db press SS band behind back pushups
80sx2x8 SS pushups x10

band pushdown
5x10

chest supported row
plate+qtrx20
2plates+qtrx10
3plates+qtrx10
4plates+qtrx8

vogelpohl row
3x15

purple band pull apart
x40, x30

11/3

conv. pull, standing on 2 inch box
225x2
315x2
405x1
455x1
505x1
605x1 not too hard, coldve done 635 but dont want to go too hard prior to meet in a few weeks.

GHR
x25
x15
x10

lying leg raise
x35
x25

standing abs
3x10

raw bench
barx25
135x5
185x3
225x2
275x1
315x1
365x1
405x1

add 3 brd
455x2x3
495x3

add 4 brd
545x0, miss

band pushdown
5 sets of 20

face pull
2x15

side raises
3x10

shoulder rotator
x25

hammer curl
2x20

squat, predator briefs
worked up to 635, add suit
655x1
745x1
795x3x1, every one high, had to change to different briefs then did a rep with 655 just to get feel of equipment, try and get down to depth

back attack
3x20

GHR
3x8

ghr sit up
x25

standing abs
x25

11/9

incline db press
25sx20
35sx20
40sx20

tri pushdown
3x12

band pushdown
3x12

side raise
3x12

front raise
x25

shoulder rotator
x25

shrug
x20

reverse curl
2x20

11/23

speed bench, dbled mm bands
worked up to 275x3 for sets

band pushdown
5x15

face pukll
2x20

side raise
3x12

front raise
3x12

shrug
3x20

11/24
lat pulldown
4x10

v pulldown
3x12

back raise
5x20

decline sit up
4x25

11/27

bench
barx20
warm up
225x5
275x5
315x2x5, no spotter or handoff, had to go light today.

seated shoulder press
95x10
135x3x5

pushdown
5x15

side raise
3x15

front raise
3x15

11/28

squat, tried on a few suits, settled on the titan boss suit, felt good and very quick, hopefully should be a good fit

warm up-
face pulls and rows 4x15

squat w/ loose preds. and boss suit
515 for 3 singles, went to 605 for 3 singles, 625 for 2 singles, very light and easy trying to hit depth and work form.

raw conv. deadlift
135x3
225x2
315x1
405x1
495x1
545x1
585x1
635x1
failed on 655

ghr w/ bands
3x10

leg raises
3x20

med. ball drops
3x12

11/30

CSR
barx20
qtrx20
platex20
qtr+platex10
qtr+2platesx10
qtr+3platesx10

vogelpohl row
3x15

face pull
3x12

incline db press
150sx8
bad tendonitis

side raise
40x3x10

tri pushdown w/ 2 bands
5x10

front raise w/ band
2x20

shoulder rotator w/ 10s
x20

plate curl
2x20

12/1

conv. DL, standing on 2 in. box
warm up
225x2
315x2
365x1
415x1
465x1
515x1
565x1
625x1

GHR
2x12

green band leg curl
2x15

back work-some face pulls, pulldowns

decline sit up, bar on back
4x12

side bend
2x15

12/3

bench
warm up
225x3
275x3
315x1
add phenom
365x2
405x1
455x2x1
495-2 brd x1
495-1 brdx1
495-full range, hurt elbows

4 brd raw
405x2x8

db overhead press
2x20

side raise
2x15

side grip pulldown
4x12

12/5

side grip pulldown
3x12

wide grip pulldown
2x20

free squat, titan boss squatter and pred. training briefs
warm up
255x3
345x2
435x1
525x1
615x1
655x3x1
705x2x1

sumo DL, training briefs, dbled green bands standing on 1" block
135x3x1

GHR w/ bands
3x10

back raise w/ med ball
2x20

standing abs
5x12

side bend
2x12

12/7

speed bench, close grip, 3 chains per side
warm up
135x3x3
155x3x3
175x3
215x3

db overheads
50sx2x20

side raise
2x12

front raise
2x20

face pull
3x12

CSR
3x12

12/8

chain sus. GM
warm up
135x10
225x5
275x5
315x3x8

GHR
x20

band hamstring curl
2x25

kroc row
60x2x25

standing abs
4x12

12/9

lying leg raise
3x20

hanging leg raise
3x15

side bend
95x3x10

12/10

bench
warm up
225x2 2 brd
275x1 2 brd
add phenom
315x1 2 brd, touched every one of these reps easy
365x1
405x1
455x1
495x1
545xmiss did not tuck
545x1

4 brd, raw
315x20
405x10

shoulder press standing
135x5
155x5

seated close grip row
160x15
200x10

hammer curls
3x12

[akwcu]

12/12

squat
add light briefs
warm up
235x3
345x2
435x1
add boss suit
525x1
615x1
665x1
705x1, misgroove
705x1
755x2x1
add knee wraps
805x1

sumo DL, dbled mini bands
light briefs
225x2
315x2
405x2
495x3

ukrainian DL
3x15+

[sambone]

Good work yesterday. You're looking better and better in that boss.

[akwcu]

12/14

speed bench, close grip
bar x20
135x10
185x5
add 4 sets of chain
7x3
235x3

incline db press
80sx15
80sx20

side raise
2x12

front raise w/ mm
2x15

CSR
3x10

band row
2x15

reverse curl
2x15

forearm work
4x12

[t gale]

Great work, as usual tons of volume. keep up good work. You looked really solid saturday, strong. Good job look good in that boss.

[akwcu]

12/ 15

thanks guys.

band GM x30

back attack w/ green band
platex10
2 platesx8
3 platesx6
4 platesx6
5 platesx6
6 platesx4

GHR
3x10

blue band ham curl
3x10

decline sit ups, bar behind head
5x12

side bend w/ kb
3x10

vogelpohl pd
3x20

face pull
2x20

[Clorinator]

Where is your daily training session?

[akwcu]

12/ 17

bench press
135x10
225x3
315x3
405x1
add phenom
405x1 3 brd
455x1 2 brd
495x1 1 brd
495x3x2

4 brd, close grip raw
315x10
405x12
very close grip, paused
315x10

db row
60x2x25

band pull apart
2x20

front raise/side raise
3x10

face pull
2x12

hammer curl
3x12

[akwcu]

12/19

box squat w/ blue bands (deload week)
warm up
235x2
325x2
375x3x2
415x5x2

speed sumo DL
315x12x1

[akwcu]

9/22

sumo DL
warm up
135x3
225x2
315x3x2
add qtr
conv. 3x1
add qtr 3x1

blue band GM
x50

seated row
5x10

vogelpohl pulldown
2x20

wide grip pulldown
2x20

decline sit up w/ dbs
6x10

side bend
3x10

[akwcu]

12/23

bench
warm up
135x10
225x5
315x3
405x1
add phenom
405x2
455x2
495x4x2

fat bar overhead press
5x8

side raise
3x10

db curl
3x12

face pull
3x10

[Clorinator]

12/23

bench
warm up
135x10
225x5
315x3
405x1
add phenom
405x2
455x2
495x4x2

fat bar overhead press
5x8

side raise
3x10

db curl
3x12

face pull
3x10

How did the 5 plates feel?

[akwcu]

not hard im just trying to learn the technique but its coming along now i think

[t gale]

Thanks bud. Looks like you're ready to jump back on the platiform. any ideas when.

[akwcu]

ya in feb. thanks tim.

12/26

box squat, raw, 14 in box
barx10
135x5
225x5
315x2
365x2
405x4x2
455x2
505x2x2

stiff leg DL
315x5x3

hamstring curl, blue band
3x15

ab wheel
3x10

hanging leg raise
3x15

[akwcu]

12/28

speed bench, close grip
barx20
135x5
185x5
add 3 sets of 25 lb chain per side
185x3x3
235x3x3
285x3x3

side raise
45x3x10

front raise
80x3x8 '

band pull apart
x30, x25

CSR
4x10

vogelpohl pd
3x20

[akwcu]

12/31

bench
barx20
135x5
185x5
225x3
315x1
405x2
455x2
495x1
545x1
575x1

wide grip cambered bar bench
2x12

3 brd press
315x2x10, close grip

[akwcu]

1-2-10

box squat, light briefs
add blue bands x10
145x5
add blue bands and purple bands, so 2 blues and a purple
worked up to 375 for a single, tried 415 and failed also failed at 395

sumo DL, plates on 4 inch box, light briefs
did triples up to 655, last set 655x3

GHR- 2 sets of minis
3x12

back raise
2x20

standing abs
6x12

inward grip lat pulldown
4x10

standing row
3x15

[akwcu]

1/5/10

seated close grip pulldown
2x15
2x10

front raise + side raise
3x15

speed DL
very light, up to 315 for a few

seated row SS upright row
3x10

band GM, 2 green bands
3x15

hanging leg raise
2x15

ball sit up with weights
2x15

side bend w. plate
2x25

[akwcu]

1/7/10

raw bench press
warm up
135x10
185x3
225x3
add 1/2 brd w/ foam
275x3
315x3
365x2
405x2
495x0, close miss
455x1

4 brd
495x3
405x2x5

CSR
4x10

face pull
3x12

side raise
3x10

front raise
3x8

shoulder rotator
x25

shrugs
2x25

hammer curl
x15
2x12

[akwcu]

1/9/10

free squat, light briefs + suit, single ply
warm up
135x5
255x5
345x3
435x2
545x2
635x2
725x1
745x3x1

rack pull below knee, 6 sets of chain per side
pulled 5's up to 405, then singles, pulled 585x1

GHR w/ band
3x12

back raise w/ med ball
3x20

standing abs
6x10

ball drops
x25

face pull
x25

[t gale]

Awesome job yesterday. looked really strong. I see a big year for you. Keep up the push.

[Coke]

Impressed with the numbers in here man!!

[akwcu]

thank you!

[akwcu]

1/9

warm up
front raise SS side raise
4x25

speed bench, very close grip, 3 board
warm up to 275x5 then add brd
315x3x5
365x2x5

incline bench
235x3x10

decline machine bench
2x25

upper back machine
5x10

face pull
2x20

reverse curl
4x15

ab ball
2x20

[akwcu]

1/12/10

wide grip pulldown
warm up x25
180x10
220x8
230x8
240x8
250x8

vogelpohl pulldown
3x20

band GM
blue band-x20
blue+greenx10
blue+green+purplex10
blue+green+2purplesx10

45 deg. back raise w/ band
3x20

pull thru
x25

decline sit up w/ plate
4x20

side bend
85x20

[Clorinator]

Chins/pullups please

[akwcu]

1/14/10

bench
warm up
barx10
95x5
135x5
185x5
225x3
add 2 brd
315x2
put on inzer phenom
365x2
405x2
455x1
495x1
545x0, miss
545x1--too much pressing on monday.

face pull
4x10

side raise
4x10

front raise
3x20

rotator
x25

[akwcu]

1/16/10

free squat
light briefs and boss squatter
worked up to 725 for 3 singles, light and easy, just to hit depth. next week heavy.

deadlift, sumo, light briefs
pulling against doubled monster mini bands
365x1
405x1
455x1
505x0

abs
6x10

[Coke]

Great job throughout bro.

[akwcu]

1/19/10

lots of accessory work

side raise
4x10

front raise
4x15

overhead press w. band
3x20

band pull apart
2x25

csr
2x20

vogelpohl pd
3x20

face pull
2x20

hammer curl
3x10

1/19/10

back attack w. green band
x20
add plate x10
add plate x10
add plate x10
add plate x10
add plate x10

GHR
4x10

hamstring curl w. band
3x12

lat pulldown
x25
2x10

decline sit up w. 2 plates
3x20
3x10

side bend
100x3x10

[akwcu]

1/21/10

bench
warm up
225x5
2 brd, 275x2
315x2
365x2
add phenom
405x2
455x1
495x1
opener for meet--525x1 easy

face pull
4x20

front raise SS side raise
x25

CSR
x20
3 plates x10

db press
90sx3x12

[akwcu]

1/23/10

squat
loose briefs and brand new boss squatter
barx10
145x5
235x3
345x3
435x2
525x1
615x1
705x1
755x1
795x1
815x1

sumo deadlift
inzer leviathan, loose briefs
225x2
315x1
405x1
495x1
585x1
635x1
655x0...spent!

[t gale]

Great job today bro. Your squat is looking 1000 times better and stronger. Can't wait to see how your meet goes.

[Coke]

Killer lifts everywhere, props.

[akwcu]

1/24/10

thanks guys

seated row
2x20
2x10

standing row
4x20

GHR
3x10

blue band ham curl
3x10

ab circuit x2
max decliune sit up x20
standing ab x20
leg raise x20

[akwcu]

1/25

close grip bench
barx20
135x5
185x3
225x3
add set of chain x3
add set of chain x3
add set of chain x3
add set of chain x3
add set of chain x3
add set of chain x3
275x6sets of chainx3

plate curl
2x20

shoulder raise
2x20

[Coke]

Nice back-to-back sessions dude.

[akwcu]

1/27

SSB arched back GM
8x3

lat pulldown
2x10
2x8

vogelpohl pulldown
4x20

standing abs, blue band
4x10

[akwcu]

1/28

raw bench
barx10
95x5
135x5
185x3
225x2
275x2
315x1
365x1
405x1
425x1 not too hard

3 board
405x3
315x15
315x10

side raise
2x20

overhead press dbs
x25

front raise
2x20

[Coke]

Impressive benching sets!!

[akwcu]

1/31

box squat, straight weight
320x2
410x3x2
500x2x1

[Coke]

Super box squats numbers Adam.

[akwcu]

2/2

vogelpohl pulldown
2x20

face pull
3x10

GHR
3x6

green band GM
2x20

standing abs, blue band
x15
2x10

[akwcu]

meet was feb 13, went sq 805, bench 585 DL 700. not too bad, glad to get a total in 2,090. back to lifting

2/15/10

bench, close grip
warm up
225x3
315x3x8

side raise
3x10

front raise
x25

shoulder press
x25

[akwcu]

2/15

wide grip pulldown
4x10

vogelpohl pulldown
3x15

face pull blue band
2x20

standing abs, blue band
4x10

[akwcu]

2/16/10

rack pull, squat bar, lowest pin, quaded purple bands
reps 315

back attack w/ band
x20
3x6

GHR
4x8

decline sit up, weight behind head
4x10

kb side bend
2x20

[akwcu]

2/17/10

one arm db row
2x20

band row
2x20

CSR
3x10

[akwcu]

2/18/10

raw bench
barx20
135x5
185x3
225x3
315x3

add 2 board
405x3
455x3
495x0, missed

4 board
495x3
315x20

band pushdown
3x12

front raise
2x15

[Coke]

Solid consecutive efforts man.

[akwcu]

2/20

morning workout

wide grip pulldown
3x15

box squat raw, blue bands
barx10
145x5
235x2
325x4x2
375x2
415x2x2

conv. pull, standing on 2 inch box for speed
315x12x1
315x10 paused

afternoon workout

wide grip pulldown
4x10

vogelpohl pulldown
3x20

standing row
3x15

shrug
2x20

leg raise
6x15

side bend
2x20

ab ball
x50

[akwcu]

2/22/10

close grip bench
barx20
135x5
185x3
225x3
add 2 sets of 25 lb chains +10 lb anchor chains
225x3
add a set of 25 lb chains
225x3
add a set of 25 lb chains
225x3 (5 sets total plus anchor chains)
225x3x3
275x2x3

front delt work--need to bring up this muscle group
front raise
30sx15
35sx2x8
40sx2x8

[akwcu]

2/22 nighttime workout

side raise
x25
4x8

hammer curl
4x10

[akwcu]

2/23/10

conv deadlift, standing on 4 inch box
135x5
225x3
315x3
405x3
495x3
600x3x1

back attack
up to 6 plates + band for sets of 5

rack pull, lowest pin w/ chains
225x5
315x5
405x3

cv deadlifts
2x20

band leg curl
2x20

band standing abs
5x20

[Coke]

Exceptional pull day dude.

[akwcu]

2/25/10

bench, raw
barx20
135x10
185x5
225x5
315x3
add 4 brd
365x5
405x5
5 brd
495x5
545x1
585x0, miss

lat pulldown wide
6x8

face pull bands
2x20

shrug
2x12

side raise
2x15

shoulder rotator
2x15

[akwcu]

2/27/10

morning

box squat raww, blue and green bands
barx5
145x3
235x2
285x2x2
325x2x2
365x2
415x1

suitcase dl
2x15

standing abs
5x15

afternoon

close grip pulldown
2x20

vog pulldown
3x15

reverse hyper
x25

leg raise
3x15

face pull
3x20

[akwcu]

3/1

close grip bench
barx20
135x5
225x3
add 2 25 lb chains
x3
add 2 25 lb chains
x3
add 2 20 lb chains
x2x3
295x3
315x3

side raise
45sx8
55sx8

front raise
25sx20
30sx20

purple band front raise
2x15

band pullapart w/ purple
x40

front raise w/ 70lb bar
x25

[Coke]

Good job with those sessions bro.

[akwcu]

3/2/10

chain suspended SSB GM
barx20
155x5
245x5
335x5
425x1
515x1
605x1

green band GM
x25

standing hamstring curl
2x10

decline sit up w/ 20 lb kbs
4x10

[akwcu]

3/3/10

seated row
2x20
2x10

lat pulldown, close grip
2x20

vogelpohl pd
3x15

face pull
3x15

shrug
3x15

[jackh]

3/2/10

chain suspended SSB GM
barx20
155x5
245x5
335x5
425x1
515x1
605x1

green band GM
x25

standing hamstring curl
2x10

decline sit up w/ 20 lb kbs
4x10

605 with the SSB?!?! you are ridiculous adam

[akwcu]

thanks SPiDeRRRRRRR

[akwcu]

3/4/10

raw bench press, reverse bands (blue and a purple)
did triple up to 605, no lift

add single ply rage x. trying to learn it since I have a double ply rage x on the way
405x2
495x2
515x2

db overhead press
70sx10
80sx10
90sx10

plate rotators
2x20

side raise/front raise
2x15

[Coke]

Outstanding pressing there Adam.

[akwcu]

back from vacation in Texas, did two workouts down there in a gym i found for monday and tuesday, and today ill be benching.

3/8
bench press, close grip
315x8x3

db overhead press
90sx3x8

front raise
3x15

side raise
4x10

shoulder rotator
2x20

3/9

lat pulldown wide
5x15

lat pulldown medium, grips in
3x12

lat pulldown close
4x10

cable row
2x25

vogelpohl pulldown
3x15

dimel dl
4x20

back raise
4x40

decline sit up
2x20

side bend
100sx25

[akwcu]

3/12/10

bench press, raw
barx10
135x5
225x5
275x3
315x3
365x3x3
add 3 brd
405x3
455x3

standing db press
80sx10
90sx10

front raise
4x10

side raise
4x10

alternating w/ 10 lb plates
2x15

3/13/10

box squat w/ blue bands, light briefs
barx5
145x2
235x2
325x2
375x2
415x4x2
465x2
505x2

speed sumo DL, dbled mini bands
135x1
225x1
315x2x1
365x8x1

wide lat pulldown
3x15

palms in pulldown
2x15

standing row
2x20

standing ab crunch
2x25
3x10

GHR
x15
add purple band
3x8

[akwcu]

3/15/10

close grip bench, DE effort
barx10
135x5
225x3
add 2 25lb chains per side
x3
add 2 25 lb chains per side
x3
add a 20 lb chain per side
2x3
275+chains 2x3

double band pull apart
2x20
2x10

side raise
3x6

overhead press w/ upside down KBs
2x20

plate curl
2x20

[akwcu]

3/16/10

chest supported row w/ band
x20
plate x12
qtr x10
qtr x10

lat pulldown
4x15

vogelpohl pulldown
4x15

conventional rack pull, pin 5 (just below kneecap), raw
135x2
225x1
315x1
405x1
495x1
585x1
675x1
725x1
800x1!

45 degree back attack, dbled green band
x15
2 platex8
3 platex5

GHR
x15
add med ball
2x12

reverse hyper
3x12

green band hamstring curl
2x25

[Coke]

Awesome 800 rack pulls, killer numbers all around.

[akwcu]

3/17/10

decline sit up
x20
add bar behind head
x10
x10

leg raise
2x15

standing abs, blue band
4x15

SS with purple band
3x12

side bend
120x15
60x20

[akwcu]

3/18/10

bench press
barx5
135x2
185x2
225x2
275x1
315x1
Put on rage x, size 56, double ply
315x1
405x1
495x2
545x2x2

db overhead press
90sx8
70sx8

front raise
x50 w/ 10s
40sx15

side raise
3x15

pushdown machine w/ 2 dbled purples
x45

[akwcu]

3/20/10

buffalo bar box squat w/ blue bands, light briefs
barx5
140x3
230x2
320x2
410x2
460x2
500x2
550x2
590x1

speed pulls, sumo, doubled mini bands
135x5
225x5
315x5x1
365x8x1

[t gale]

Dude looking strong as FU(K...., squats were awesome yesterday. form looks awesome now.

[akwcu]

tim thanks, felt good squatting.

3/21/10

chest supported row w/ mini band
x20
platex15
add qtrx10
add qtrx10
add qtrx10

lat pulldown, close grip
4x15

vogelpohl pulldown
3x15

GHR w. med ball
x15
2x12

reverse hyper
3x15

hamstring curl green band
2x20

decline sit up, w. kettlebells
6x10

[akwcu]

3/22/10

close grip bench press, doubled purple bands
barx10
135x3
185x3
225x3
add a 25 lb chain x3
add a 25 lb chain x3
add a 25 lb chain 3x3

Incline db press
100sx2x15

side raise
x25
2x15

front raise w/ dimes
3x25

hammer curl
x25

reverse curl
x25

plate curl
x20
x15

[akwcu]

3/23/10

wide grip pulldown
4x15

high shin rack pull from chains, conventional
barx5
245x2
335x2
425x1
515x1
605x1
695x1
745--no lift, several tries, 2 conventional and one sumo. closer on sumo. tough exercise

GHR w/ purple band
3x10

reverse hyper
3x10

from rack pull position, speed pull conv., focus on leg drive
2x15

medium grip palms in pulldown
3x15

vogelpohl pulldown
3x15

shrug w. dbs
x20

standing ab crunch
140x6x12

[Coke]

Wow man, superior lifting!!

[akwcu]

3/25/10

bench press
barx10
95x5
135x3
225x2
315x2
405x1
add phenom. finally starting to learn the shirt, but have to get the sleeves tightened
3 board bench
405x2
495x2
585x2
635x1
675x1
2 board
675x1

db overhead press
60sx10
50sx10

side raise
3x8

front raise
2x25

shrug w/ kbs
x40

purple band pull apart
x40

hammer curl
2x10

tricep pushdown on machine
x20

[akwcu]

3/26/10

chest supported row w/ band
6x10-20

lat pulldown
3x15

vogelpohl pulldown
4x15

upright row
2x20

3/27/10

box squat w/ blue bands, light briefs
barx5
140x2
230x2
320x2
370x2
410x4x2
460x2
add 240 lbs chain
460x1
500x1

back raise w/ med ball
2x20

GHR
3x8

Kettlebell partial deadlift
2x20

standing abs
4x10
2x25

side raise
100x20 per side
60x20

[akwcu]

3/29/10

close grip bench
barx15
135x10
add 2 chains x3
add 3 chains x3
225 +6 chains 5x3
135 +6 chains x12, super close grip

overhead db press
x20

side raise
x20

front raise
x20

upright row
2x20

reverse curl
2x15

plate curl
2x15

[akwcu]

3/29/10

close grip bench
barx15
135x10
add 2 chains x3
add 3 chains x3
225 +6 chains 5x3
135 +6 chains x12, super close grip

overhead db press
x20

side raise
x20

front raise
x20

upright row
2x20

reverse curl
2x15

plate curl
2x15

hammer cable curl
2x15

[akwcu]

3/30

chest supported row w/ band
6x10-20

lat pulldown, close
3x15

vogelpohl pulldown
3x15

face pull
3x15

pin 5 rack pull w/ quaded mini bands
sets of 5 up to 495 for 5

back attack w/ doubled green band
3x10

reverse hyper
5x12

GHR
2x15

green band leg curl
x40, x20

KB shrug
x30

standing abs w/ multi bands
x40, 3x20

[akwcu]

4/1/10

bench press
barx10
135x5
225x2
315x2
405x1
add phenom
455x1, 3 brd
495x1 2 brd
585x1 2 brd
605x1 2 brd
635 no lift

tri pushdown
3x12

face pull
4x12

shrug
2x20

[akwcu]

4/3/10

SSB box squat to soft box blue and green bands and (200lb?) chain
barx3
135x2
255x2
295x1
335x1
425x1
475 no lift

box squat raw w/ hanging kbs
2x8

rack pull
3x3

speed pulls
5x1

[akwcu]

4/5/10

front raise
10sx25
40sx8
50sx8
60sx8

side raise
10sx25
35sx8
40sx8
50sx8
25sx20
10sx10

face pull
4x12

double band row
5x10

plate curl
2x20

reverse bar curl
2x10

kb hammer curl
2x10

standing abs, blue band
6x10

[Coke]

Looking nice throughout guy, including the accessory work.

[akwcu]

4/6/10

cambered bar good morning- used to worn out mini bands hanging from the top of the mono
barx10
145x5
235x5
285x5
335x5
425x5
515x1
605x1 not hard

medicine ball throws

put zamboni in neutral and pushed it a qtr mile

GHR
2x12

reverse hyper
2x10

45 degree back raise
x25
add lots of chains
x10, with two count at the top

wide grip lat pulldown
4x15

palms in lat pulldown
3x15

vogelpohl pulldown
3x15

SSB--did an exercise where the clock is set for two minutes, and alternate box squats, good mornings, and shrugs till the clock runs out. Abdominal training will done tonight and tomorrow

[akwcu]

4/7/10

decline sit up
x20
add 80 pound kettlebell on chest
4x10
remove weight
2x15

side bend w. 100 lb db
3x10

[akwcu]

4.8.10

bench press
warm up
3 brd 225x5
4 brd 315x3
4 brd 405x3
4 brd 455x3
4 brd 495x2

fat bar rack lockout work, 6 inch lockouts w/ lots of chains
135x5
225x1
315x1
365x1, didnt want to go to high in weight
225---set of 6 alternating grips for each rep from wide to very close

upside down KB press
2x10

shoulder rotator work

tri pushdown
2x20

[akwcu]

4/10/10

Today, did a cambered bar box squat w/ heavy red bands (220+ tension) and green bands. After each set, went to a rack loaded with a SSB and 155lbs and did 10 squats, 10 shrugs, and 10 good mornings. I did 8 sets total, i think. Worked up to 465 plus the red and green bands when at the last set when I was real tired.

After this, 3 minutes timed doing Shrugs, Good mornings and box squats on the SSB w/ 205 lbs.

Sumo Deadlift--suited up in loose leviathan, no briefs. --this setup feels great, prob what ill use at meet cause Ill be heavier than 291
315x 3 singles
365x2 singles
415x2 singles
465x2 singles
Add a green band, ton of tension. 365x1
add a doubled mini band 365x1

[akwcu]

4/10/10

PM session

reverse hyper w/ strap
4x10 up to 5 plates per side
reverse hyper w/ foothold
3x10

lat pulldown
6x15

vogelpohl pulldown
3x15

alternating row, high, medium, low
x30

standing abs w/ 2 blue bands
6x10

side bend w/ db
x30 per side

[sambone]

Getting real strong in here.

[akwcu]

thanks sam, u look good too espcialy with the deadlifts

4/11/10

long core workout-did a circuit with decline sit ups, hanging leg raises, planks, medicine ball twists and side bends with a dumbbell. 8x

[Coke]

Efforts are real tight bro.

[akwcu]

4/12/10

speed bench, close grip
barx10
135x10
add 3 chains
3x3
185+ 3 chains 3x3
185 + 2 more chains 3x3

fat bar 6 inch lockout
135x6x10, 10 seconds between sets

side raise
3x10

hammer curl
50sx10
60sx2x10

rear delt machine
2x12

high pull
2x12

shoulder press, upside down KBS
x25

front raise w/ 10s
x25

[akwcu]

4/13/10

chest suppported row w/ band
5x10

lat pulldown
5x15

vogelpohl pulldown

4x15

back attack
5x5

GHR
3x12

reverse hyper w/ strap
450x3x10

blue band hamstring curl
2x20

shrug
225x3x15

abs and more lats tmrw

[akwcu]

4/15

bench, pinkies on rings
barx10
95x3
135x3
225x3
315x3
405x1

add phenom
455x2
495x2
545x4x2

db overhead press
90sx2x10

side raise
4x10

front raise
2x20

cable row
x50
3x15

db press, timed, inward and regular grip
25sx two minutes

cambered bar lockout from chains
3x10

shoulder rotator w/ 10s
x25

[akwcu]

4/17/10

squat
predator briefs
barx5
145x3
255x2
345x2
435x1
525x1
615x1
boss suit
705x1
745x2x1
795x3x1

sumo DL, loose leviathan no briefs
up to 585 for singles and no more. no more deadlifting heavy if at all till may 8th

standing ab crunch w/ 150lb and blue bands
3x10
3x20

palms inward row
3x40

[Coke]

Real impressive overall Adam.

[akwcu]

4/19/10

speed bench
barx10
135x3
135+2 chains x3
135+4 chains x3
135+5 chains x3
185+5 chains 3x3
225+5 chains 3x3

side raise
50sx2x8

front raise
2x20

rear delt machine
2x15

hammer curl
50sx10
55sx10

upside down kb overhead press
x25

[akwcu]

4/21/10

chest supported row
platex12
2 plates x8
add qtr x8
add qtr x8
add qtr x8

wide grip pulldown machine
2x15

seated row
2x15

close grip pulldown
2x15

vogelpohl pulldown
3x10

kettlebell shrug
3x20 light, 3x10 heavy

lying leg raise
3x15

[akwcu]

4/23/10

raw bench press, pinkies on rings
barx20
135x3
225x3
315x3
405x3

flat db press
70sx25

upside down kb press
x15

front raise
2x20

upright row
x25

fat bar lockout, prob 4 brd height
225x5
225x5 +1 chain, this up to triples and then singles up to 5 25lb chains

[Coke]

Doing very well dude, stellar on the bench.

[akwcu]

4/24/10

speed box squat w/ blue bands
barx10
145x2
235x2
325x3x2
375x3x2
415x2x2

speed pulls sumo
315x3x1
365x2x1

standing abs
6x10

[akwcu]

4/26/10

incline bench, close grip
barx20
135x10
185x10
205x10
225x10

fat bar overhead press
barx10
95x10
145x10

side raise
35sx10
45sx10
50sx10

front raise
barx25

hammer curl
60sx10
70sx10

rear delt machine
x25

band pullapart
x35

[Coke]

Good job, like the inclines and all guy.

[akwcu]

3/28

all light stuff

chest supported row
5x10

close grip pulldown
2x15

vogelpohl pulldown
2x15

reverse hyper w/ strap
3x10
reverse hyper w/ foothold
3x10

standing ab w/ blue band
3x20

side bend
x30 per side

[akwcu]

4/29/10

raw bench
barx10
135x10
225x3

3brd
275x2
315x2
365x2
405x2
455x2
495x2

side/front raise
2x15

shrug
2x20

last heavy lift before deadlift meet next sat may 8

[akwcu]

5/3/10

very very light day

incline db
2x20

flat db
2x20

side raise ss front raise
3x10

hammer curl
2x10

delt machine
x10

band pull apart
x20

purple band pushdown
3x20

[akwcu]

10/8/10

had deadlift only meet, pulled 725 for a 25lb pr. Missed 740 for a third attempt. I think I couldve made it if I had taken it on a second attempt but I just messed it up.

[t gale]

Great job on the pr. you're looking really strong bro. Ready to see great things from you this year.

[akwcu]

thanks tim, same to u, see u sat

5/10/10

incline bench
barx10
135x10
185x10
205x10

military press
4x6, lighter weight i think 100lb

side raise
35sx10
45sx10
50sx10

hammer curl
50sx10
65sx10

plate curl
2x20

upright row
2x15

delt machine
2x12

shoulder rotators
x25

tri pushdown w/ rope
3x12

[akwcu]

5/11/10

wide grip pulldowns
4x15

close grip pulldown
3x15

vogelpohl pulldown
3x15

back raise
x60
x40
x30
x30

green band hamstring curl
2x15
2x20

decline sit up w/ dbs
2x15
2x10

hanging leg raise
2x15

side bend
85x35
85x2x20
45x2x20

calf raise
3x15

[akwcu]

5/13/10

bench press
barx20
135x3
185x2
225x2
315x2
405x1
425x1

add 4 board and 150 lb chain
405x1
455x0

add 5 board and chain
455x1

rack lockout, db press, medicine ball throw off chest supersets to failure
5 rounds

sled pull w/ different variations for upper body

[Coke]

Super benching Adam.

[akwcu]

5/15/10

thanks cocoa

box squat w/ blue bands + briefs
barx10
145x3
235x2
325x2
375x2
415x4x2
465x2
505x2x2
555x2x2

raw conventional DL, light reverse bands
singles up to 655

sled pulls
3 trips of 60+yds w/ 3 plates, 4 plates, 5 plates

side bend
100x5x10-20

standing abs
4x12

lat pulldown
4x10

standing row
3x20

[akwcu]

5/16/10

wide grip pulldown
2x30 light
4x10 heavy

vogelpohl pulldown
2x40

shrug
x50

calf raise
2x30

decline sit up
x45
x35

[akwcu]

5/17/10

incline bench
barx20
95x10
135x10
185x10
225x4x8

seated military
barx20
95x2x10
145x10

side raise
50sx3x8

hammer curl
65sx3x12 SS w/ 25s to failure

plate curl
2x20

upright row
100x2x10

front raise
10sx2x30

rear delt machine
3x12

tri pushdown w/ rope
3x20

[Coke]

Great consecutive days of lifting man.

[akwcu]

5/19/10

wide grip pulldown
5x15

palms in grip pulldown
3x15

vogelpohl pulldown
2x15

close grip pulldown
2x15

chain suspended good morning- each weight did 1 set close stance, one set wide stance
barx5
135x3
225x3
315x3
405x3

dimel dL
135x20
225x10

ukrainian DL
3x12

single leg hamstring curl w/ band
3x10

double leg hamstring curl w/ band
3x10

leg raise w/ band
3x12

[akwcu]

5/20

bench press
barx10
95x10
135x5
185x5
225x5
275x5
315x2
365x2
add bench shirt, phenom
405x2 3 brd
495x2 2 brd
585x2 2 brd
635x1 2 brd
700x0, i think i can do this though

4 brd close grip
275x25

sled work for delts and upper back

[akwcu]

5/21/10

wide grip pulldown
2x20

close grip pulldown
2x20
2x15

vogelpohl pulldown
4x15

side raise
2x50

[akwcu]

5/22/10

squat
briefs
barx10
245x2
335x2
455x2
545x1
635x1
briefs and leviathan
725x1 straps down
775x1 straps down
815x3x1, straps up

pin 5 rack pull, quaded MM bands
barx3
135x3
225x3
315x10x3

GHR
x10

back raise
2x25

side bend
5x12

sled- 3 trips, 60 yds each, differnt movements

[Coke]

Major workouts bro, keep it up.

[akwcu]

5/24/10

illegal wide grip bench
warm up
135x6
185x6
225x5x6

incline bench, very close grip index fingers on smooth
warm up
135x8
185x8
225x8
275x8

seated military press
135x10
185x10

side raise
2x25

[akwcu]

5/25/10

bent over row
135x20
185x5x15

wide grip pulldown
5x15

close grip pulldown
3x15

palms in pulldown
2x15

vogelpohl pulldown
x50

speed pull, conventional, 2 inch deficit
135x3
225x3
315x3x3
405x3
495x3

2 in. deficit speed pull sumo stance +90 lbs chain
135x2
225x5x2 dooulbe overhand grip
275x2x2 double overhand grip

hamstring curl w/ band
x50

pullthru w/ purple band and mini band
2x20

lying leg raise
5x15

seated ab pulldown
2x30

grip work w. fat bar

[akwcu]

5/27/10

raw bench- 1 board
close grip
barx10
135x5
185x3
225x3
275 +150lb chains x2
315 +150lb chains x2
365 +150lb chains no lift but close
335 +150lb chains no lift..rushed this one a bit
225 +150lb chains x10 very close grip
275 +150lb chains x8 very close grip

raw 1 board index fingers on rings
315x17

no board, raw, wide grip
135+150lb chains x15-20

side raise
5x10

upright row w/ band
3x15

sled work for upper back

[Clorinator]

http://www.gimpalimpa.com/rpics/Humor/motherofgod.jpg

[akwcu]

haha!

[akwcu]

5/29/10

raw box squat w/ blue and green bands
135x2
235x2
325x2
375x1
415x1
465x1
505x1 no lift
505x1 no lift '

conv. raw DL, light reverse band
worked up to 675 for a single

kettlebell swings, inside and outside
3x10

sled pull
3 trips

palms in lat pulldown
3x15
2x10
4x8

[t gale]

Nice work Adam!

[akwcu]

tim thank u mised u today hope youre back soon

[akwcu]

5/31/10

wide grip bench superset palms in db press
135x20, dbsx20
185x20, dbsx20
205x20, dbsx20
205x20, dbsx30

pushups on handles
5x10

side raise
4x10
2x12

front raise w/ 10s
2x25

upright row
3x20

hammer curl
6x12

[akwcu]

6/1/10

wide grip pulldown
160x15
190x15
200x15
220x10
240x10
260x8

machine row SS green band row
3x15-20

vogelpohl pulldown
4x15

seated good morning
225x3x12

blue band good morning
x10
blue + green band good morning
x10

leg press close stance
675x20

hamstring curl, green band
2x20

decline sit up w/ 45lb plate
3x15
remove plate
3x15

standing abs w/ blue + green bands
3x25

shrug
110x2x25

calf raise
2x25

[akwcu]

6/3/10

bench press w. 150lb chains
barx10
95x5
135x5
225x5
add 1 board 150lb chains
275x3
315x1
365x1
405 no lift
3 board 150 lb chains
405x2

close grip 150 lb chains
225x15

chest supported row
4 plates 2x10

shrug
2x20

pushdown w/ purple band
3x20

tricep machine
270x35

side raise w/ dbs then 10s
2x20

front raise w/ 10s
2x20

band pullapart
x40

[akwcu]

6/4/10

wide grip pulldown
4x15
heavy sets
3x8

vogelpohl pulldown
4x15

close grip pulldown
2x15

machine row
4x8

rope vogelpohl pulldown
2x15

[akwcu]

6/5/10

squat
briefs
barx5
255x3
345x2
435x2
525x1
leviathan and briefs
615x1 straps down
705x1 straps down
775x1 straps up
815x1 straps up
815x1 knee wraps
850x1 knee wraps, easy

speed pulls-sumo ultra wide
365x5x1
415x4x1

GHR
x20
add purple band
2x12

reverse hyper
3x10

back raise w/ plate
x25

single leg ham curl, green band
20 per leg
both legs x20

lying leg raise
x25
add band
2x12

[Coke]

Good stuff going on man, nice efforts.

[t gale]

Great work buddy. i'm sure you'll be hitting 9's in no time. looks like your training is going well. any meets planned?

[akwcu]

thanks guys, tim i think id like to do the pro am in august if i can i have class but im gonna try and work around it. im itchin to do a meet soon though if there was one around here sooner i would do it, just have class all summer. hope ur training is going good as possible too

[akwcu]

6/7/10

floor press, close grip thumbs from smooth
135x20
225x20
315x3x8
135x25

feet elevated pushups on handles
3x15

db elbow extensions
2x25

tri pushdown (SS)
3x12

side raise
4x8

front raise w/ plates
2x20

rear delt work w/ band and 10lb plates
x60

hammer curl
6x8

[akwcu]

6/8/10

wide grip pulldown
4x15

palms in pulldown
4x15

vogelpohl pulldown
4x15

ultra wide sumo DL, raw
135x3
225x3
315x3
add 100lb chain
325x2x1
375x2x1
415x2x1
505x1

stiff leg DL, standing on 6 in box
135x8
185x2x8

hamstring curl w/ 2 mini bands
single legs x8 for both, then x25- two sets

sit up w/ 55lb db
x100

[akwcu]

6/9/10

exercise bike 25 min

face pull
x20
4x12

calf raise
x45
x20

leg raise
2x20

ball sit up
x50

side bend w/ bar
x20 per side

side bend w/ plate
x20 per side

[ben21921]

goooooo fitness

[akwcu]

6/10/10

bench press
barx10
95x5
135x5
185x5
225x3
275x3
315x1
405x1
put on phenom--i boiled it with some woolite and it was a bit tighter than usual so i was having trouble touching. itll get better though once i get in it the next few weeks
455x1
495x1
545x1
585x1
635x1
alot tougher to press when youre searching for the bottom


2 board close grip thumb length from smooth
405x7

4 board close grip thumb length from smooth
495x1, out of gas

side raise
3x15

pushdown purple band
4x20
2x10 dbled over

[akwcu]

6/12/10

bit overtrained. deloaded some
blue band box squat w/ briefs
barx10
145x2
235x2
325x2
415x2x2
465x2
505x2

sumo DL, briefs against dbled mini bands
135x2
225x2
315x12x1

standing abs
170x6x10

side bend
90x2x15

[akwcu]

6/14/10

speed bench, thumb length from smooth
90lbs chainx10
130lbs chainx10
160lbs chainx10
135x5
225x3x5
135x20

incline db press, dbled over purple band
25sx15
50sx15

football bar press w/ 90lbs chain
3x12

side raise
25sx10
40sx10
10sx20
25sx20

ab coaster
2x20

[t gale]

Great job Adam. You're going to have a great year, you just need to listen to your body alittle more often . Keep pushing you monster.

[ben21921]

where do you have a football bar?

[akwcu]

tim thank you im trying to get a bit of strength hopefully soon ill have a great meet. ben i joined a new gym in cherry hill cause my old one has ****ty equipment, this one has everything bands chains football bar SSBs two of em, power racks sled GHR basically everything

[ben21921]

you need to put that bar in your gym bag and bring it down

[akwcu]

6/15/10

am
wide grip pulldown
x15
4x8

wide row superset close row
4x8

vogelpohl pulldown
2x15

close grip pulldown
2x15

decline sit up
4x15

[akwcu]

6/15/10

pm
chain suspended GM
3x10
1x20

close grip pulldown
2x20

palms in pulldown
2x20

deadlift to knees, hard shrug at top
4x8

hamstring curl 2 mini bands
x50

mini band GM
x20

leg raise
2x20

hammer curl
x20

face pull
3x12

[akwcu]

6/17/10

bench pinkies on rings, reverse blue bands
245x10
335x3
425x3
515x3
put on phenom
2 brd
605x1
655x1
695x1
1 brd
745x1 almost touch, shirt getting looser

4 brd raw, thumbs from smooth
425x12
475x10
475x10

db overhead press
2x20

side raise
25sx10-15sx10-10sx20 two sets

front raise
2x20

[akwcu]

6/19/10

wide grip pulldown
4x15
2x10

palms in pulldown
3x10
4x8

low box squat w/ 4 inch foam-safety squat bar
loose single ply briefs- medium stance
add 200+lbs hanging chain (off the floor)
155x2
245x2
295x2
345x4x2
395x1
445x1
465 no lift- for 2 attempts

extra wide sumo pull--focus on knees out hips down to work on flexibility and hip strength
135+minisx2
225+minisx2
315+minisx2
405x5x5

ghr
3x12

reverse hyper

decline sit up
x25
with medicine ball, arms overhead
4x10 superset with situps without the medicine ball

side bend
x25 per side

[akwcu]

6/21

speed bench
close grip
barx10
135x5
225x5
315x3x5
365x3x5

incline football bar (close grip) press w/ chains (90lbs)
185x4x8

log press overhead-very thick fat bar
3x8

upright row superset w/ side raise
3x15

[akwcu]

6/22/10

wide grip pulldown
3x15
4x8 heavy

palms in pulldown
2x15

close grip palms in pulldown
2x15

vogelpohl pulldown
3x15

45 degree back raise w/ kettlebell
5x12

GHR
3x8

kettlebell swing
3x10 conventional w/ 2 kbs
3x10 sumo

[akwcu]

6/23/10

decline sit up
4x12
add 30lb dbs
3x10

leg raise
2x20

side bend
100x12 per side
120x10 per side
140x10 per side

standing ab crunch
x45

treadmill
20 min

[akwcu]

6/23/10

decline sit up
4x12
add 30lb dbs
3x10

leg raise
2x20

side bend
100x12 per side
120x10 per side
140x10 per side

standing ab crunch
x45

ball sit up
x40

treadmill
20 min

[ben21921]

6/23/10

decline sit up
4x12
add 30lb dbs
3x10

leg raise
2x20

side bend
100x12 per side
120x10 per side
140x10 per side

standing ab crunch
x45

ball sit up
x40

treadmill
20 min

tred mill broseph????

[akwcu]

yeah just 15-20 min a day the lungs need it

[akwcu]

6/24/10

bench press. doubled over purple bands and monster mini bands
pinkies on rings
barx10
135x2
185x1
225x1
275 no lift '
3 board
275x1
315 no lift
thumbs from smooth
225x3
135x12
185x8

dumbbell floor press, palms in
90sx15
110sx14

doubled over purple pushdown
4x12

db military press
2x25

side raise w/ 10s
x50

[akwcu]

6/26/10

AM
squat
loose briefs
barx10
145x5
235x5
345x2
435x1
525x1
605x1
685x1
725x1

w/ leviathan
750x1 straps down
750x1 straps up
825x3x1 straps up

rack pull pin 1- quaded purple bands
135x2
225x1
315x1
405 no lift
365 no lift
switched to sumo
405 no lift..fell backwards
405x1

[Coke]

Looking exceptional bro.

[akwcu]

Cocoa, thank you.

6/26/10

PM
close grip row
2x15

ultra wide pulldown
2x15

palms in pulldown
3x15

palms in row
2x20

GHR
3x12

Back raise
x35

decline sit up w/ 25lb dbs
3x15

leg raise
x25

standing abs w/ band
x50

side bend w/ 65lb kettlebell
x25 per side

shrug
x20

did this in under 25 minutes

[Clorinator]

Since your suit is so loose, the only logical answer is for you to keep gaining weight. Lets get you to 330 or so asap.

[akwcu]

haha not yet! im going to get tight briefs first. i want to be in the 308 class i should really be 275 but cutting from 295 is touogh

[akwcu]

6/28/10

speed bench -superset dumbbell press for 25 reps each in between sets
thumbs from smooth
135x20
add 90 lb chains
x5
add 40 lb chains
x5
add 30 lb chains (170lb total chain weight)
x5
225+170lb chains 6x3 (3 sets thumb from smooth 3 sets pinkie on rings)

football bar incline press
2x15, paused

db overhead press
2x20
1x10

upright row
2x15

side raise
3x15

front raise
2x20

[akwcu]

6/29/10

wide grip pulldown
4x15

palms in pulldown
4x15

vogelpohl pulldown
4x15

conventional DL--no belt
135x5
on 2 in. box
135x5
on 4.5 in box 135x5
repeat this process up to 315-then did singles
worked up to 495 off 4.5 in. box

stiff leg sumo DL
3x5

GHR
4x10

lying leg raise
x30
3x20

side bend
x30 per side

[akwcu]

7/1/10

raw bench press-pinkies on rings
barx10
Then added 200lbs of chains
barx10
135x10
185x3
3 board
225x3
275x3
315x1
365x1
405x1

close grip w/ chains- 3 board
315x8
225x15

4.5 in. cambered bar bench
135x20
185x12
225x14

side raise superset upright row
3x15

purple band pushdown
2x15

mm band pushdown
2x15

[akwcu]

7/3/10

buffalo bar box squat with blue bands
barx10
140x10
230x2
320x2
410x4x2
460x2x2
500x2x2
no snap to my squats..i need to do a bit less volume this week for my sq/dl muscles

speed pull- straight weight sumo stance
135x3
225x1
315x3x1
365x3x1
405x6x1
455x2x1
495x2x1

GHR w/ medicine ball (last set)
x15
2x10

kettle bell swing, conventional stance
2x12

leg raise w/ mini band
x20
x15

standing ab crunch
100x4x20

[akwcu]

7/5/10

speed bench-thumbs from smooth
worked up to 170lbs of chain-sets of 5
135x5
225x3x5

football bar press
135+90lb chain
2x20

incline db press, palms in
2x20

tricep pushdown
2x25

side raise machine
x50

[akwcu]

7/6/10

wide grip pulldown
2x15
2x12
3x8 heavy

palms in pulldown
4x15

close grip palms in pulldown
3x15

vogelpohl pulldown
4x15

safety squat bar good morning for speed
barx5
145x5
add 90lb hanging chain
x3
add 60lb hanging chain
x3
add 40lb hanging chain
x3
190lbchain+245x3
190lbchain+335x3

GHR
2x12

decline sit up
3x20

leg raise
x20

[akwcu]

7/8

bench-pinkies on rings
barx10
135x10
185x2
225x2
275x2
315x2
365x2
405x2

put on bench shirt-phenom
405x2
455x2
495x2
545x2
585x1
635x1
655 2 times- no lift

shoulder press w. dbs
2x20

pushups with band
x25
x18

4 brd
315x15

shrug
2x15

front raise
2x20

db press palms in
70sx25

[Coke]

Looking stellar in here, nice job.

[akwcu]

7/10/10

thanks cocoa

Raw Safety Squat Bar box squat w. blue bands
barx10
155x2
245x2
335x4x2
385x2x2
425x1
475x1
brought stance in closer-245x10 finisher set
i really wanted to make 515 but i didnt have it today. i havent taken time off in a long time and its caught up with me a bit

[akwcu]

7/11

chest supported row
platex25
2platesx15
3platesx2x15
3plates+qtrx12
4plates+qtrx8

wide grip pulldown
4x15

vogelpohl pulldown
3x15
1x25

face pull
4x12

shrug superset w/ band shrug
4 sets

[akwcu]

7/12/10

7 foot EZ curl bar speed bench-close grip
barx30
135x15
225x5
add 90lb chain
x5
add 50lb chain
3x5
add 30lb chain (170lb total)
2x5

side raise
4x15

shoulder press light dumbbells
2x20

hammer curl
4x10
2x8

[akwcu]

7/13/10

wide grip pulldown
4x15
1x12

palms in pulldown
4x12

vogelpohl pulldown
4x20

pin 3 rack pull conventional
standing on box-135x3, 225x3
remove box
315x1
405x1
495x1
585x1
675x1
765x1 PR for this height
855 w/ straps- no lift
815 no straps x1

hamstring curl w/ band
x60
2x10 each leg

abductor work
4 sets

standing abs, 3 bands
6 sets, 15-35 reps each

[chaddukes]

What's up big guy?!?!

Four days in a row? You beast!

Congrats on the PR too!

[Coke]

That is some outstanding pulling dude.

[akwcu]

thank you chad aka the hulk of bel air! glad to see u posting

[akwcu]

7/15/10

ME bench for 5- raw
7 ft EZ curl bench bar - close grip
barx25
135x10
225x10
315x5
365x5
405x5
burnout set- 315x12

4 inch cambered bar press
135x20
185x10
225x10

tri pushdown
3x15

side raise
4x15 heavy

front raise
2x12

db overhead press
2x20

upright row
2x15

[akwcu]

7/17/10

box squat w/ blue band- single ply briefs- today i did speed work only, with a closer stance
barx10
145x2
235x2
325x2
375x2
415x8x2

speed conventional DL- doubled mini bands
135x1
225x1
315x1
405x8x1
495x1

Reverse hyper
380x3x10

GHR
3x10

[Coke]

Great past couple of efforts man.

[chaddukes]

That single ply suit did nothing for you. It was like a thick singlet! You did all that yourself.

[akwcu]

That single ply suit did nothing for you. It was like a thick singlet! You did all that yourself.

haha thanks chad!

[akwcu]

7/19/10

speed bench w/ 7 ft ez curl bar
2 chains per side
225x5x3
3 chains
135x3x5

db shoulder press
3x25

side raise
2x20
2x12

front raise
x25

upright row
3x12

tri pushdown
2x20

hammer strength chest press
x75

[akwcu]

7/20/10

ultra wide grip pulldown
4x15

wide grip pulldown
2x15

palms in pulldown
4x15

vogelpohl pulldown
4x15

standing row to chest
4x10

shrug
x40

safety squat bar good morning w/ chains hanging, completely off the floor
barx5
175+268lb chain x5
265+ chain x3
355+ chain x1
405+ chain x1
445+ chain x1
535+ chain no lift--dumped the bar

GHR
3x15

45 degree back raise w/ kettlebell
3x25

decline sit up
x30
2x20
3x10

side bend
x30 per side w/ kettlebell

[Barbaccio]

Great stuff Adam. Been trying to emulate some of your volume lately. Gonna take a few weeks to get used to but I like it a lot. Feel a lot stronger on my big days too.

[chaddukes]

safety squat bar good morning w/ chains hanging, completely off the floor
barx5
175+200lb chain x5
265+200lb chain x3
355+200lb chain x1
405+200lb chain x1
445+200lb chain x1
535+200lb chain no lift--dumped the bar

That's pretty impressive, Adam.

[akwcu]

thank you tone and chad. yes i do alot of vol! but i feel it makes me strong

[akwcu]

Great stuff Adam. Been trying to emulate some of your volume lately. Gonna take a few weeks to get used to but I like it a lot. Feel a lot stronger on my big days too.

tone is your training going well and are you looking to do any meets soon.

[Barbaccio]

Possibly October. I need to get my deadlift back up but if I can do that I'd like to do the SSA meet then. How about you? When's your next?

[akwcu]

im going to do kates meet in november .

7/22/10

no spotter today so i had to do some reps instead of going heavy

raw bench, middle fingers on rings
barx10
135x10
225x10
315x16
315x2x12

4 inch cambered bar bench
135x20
225x15

tri bar pushdown superset purple band pushdown
4x12

side raise
30sx10
40sx10
50sx10
machine side raise
2x15

db overhead press
25sx25
35sx20

hammer curl
2x15

plate curl
2x15

[Coke]

Great raw benching Adam.

[akwcu]

7/24

box squat w/ blue bands- raw - feet closer than i usually squat because i need to hit depth better and get my hips stronger. also i tried not to sit back as much which was advised by my training partners
bar and bands x5
145x2
235x2
325x2x2
375x2x2
425x3x2
465x1
505 no lift
brought feet in to conventional deadlift stance
235x15

sumo deadlift- briefs
315x5
405x5
495x5
585x5

reverse hyper
385x3x10

Medicine ball throws for abs
15 min straight

[t gale]

Great stuff Adam. You're getting strong as hell!!!!! How's your weight?

[chaddukes]

Great stuff Adam. You're getting strong as hell!!!!! How's your weight?

I'd say about 350......

[akwcu]

tim thank you very much, unfortunately yes i do weigh 340. just kidding lol! i weighed 290 this afternoon, i need to gain a bit more lol. doing nov apa meet in delaware hope the ssa meet goes wel for u. miss u at the gym

[chaddukes]

Did you go to the Phillies game?

[akwcu]

yeah i did it was a fun game, thanks

[akwcu]

7/25/10

heavy back

ultra wide grip pulldown
x15
3x10

wide grip pulldown
3x10

palms in pulldown
4x10

vogelpohl pulldown
4x15

standing row
palms in bar-2x15
row bar-2x15

face pull superset w/ shrug
3x15 of each

hammer curl
2x20
2x10

lying leg raise
x20
3x15

[akwcu]

7/26

speed bench
barx10
add 120lb chain
x5
add 88lb chain
x5
135+chainsx3
205+chains 3x3 half thumbs from smooth
225+chains 3x3 pinkies on rings
225+268lb chains 2x3 comp grip
275+268lb chain x3 comp grip

i weighed the chains today i was using and it was 268lb total, but i think alot of it collapses at the bottom or theres no way i could lift this weight

tricep pushdown superset purple band pushdown
4x12 of each

side raise
machine side raise superset dumbbell side raise
4x10 of each

overhead press
25sx25
35sx2x20

upright row
3x10

[akwcu]

7/27

speed pulls, quaded mini bands off the floor
12 singles

green band glutes - these are pretty taxing if done right my glutes arent strong enough so i need alot more
4x12

doubled green band abductor work
4x8

standing ab crunch- green band and two purple bands
6x10, 10 seconds rest between sets

side bend
2x30 per side

i wanted low volume today to let my body catch up

[akwcu]

7/28/10

ultra wide grip pulldowns
4x15

wide grip palms in pulldown
5x8 heavy

vogelpohl pulldown
6x10

standing row w. row bar
4x12

face pull superset shrug
4x20 back to back

reverse hyper
5x10

[chaddukes]

Are training 6 days per week? Are you doing like a push/pull/legs type of thing?

[akwcu]

chad-

monday de bench
tues accessory lower
wed lats traps hypers
thurs max effort bench
saturday squat/dl
sunday lats traps hypers

tuesday supposed to be max effort day and sat dynamic effort but we squat and pull heavy sat so im just going to call it what it is...squat deadlift day lol. i do like to do max effort on tuesday though if im able.

[akwcu]

7/30

me bench

floor press-
barx20
add 120lb chain x5 -half thumbs from smooth
add 88lb chain x5
add 60lb chain x5
135 +268lb chain x3
225 +268lb chain x3
275 +268lb chain x1
315 +268chains x1 comp grip
365 +268chains x1
405 +chains no lift

football bar pause press
barx10
add 120lb chain
x10
135+chainsx10
185+chainsx10
225+chainsx10

tricep pushdown supersetted with purple band pushdown
x12 then x15- 5 sets

side raise
50x2x10
40x2x10
25x2x10

hammer curl
40 lbs 2x20 back to back
50 lbs 2x20 back to back

[akwcu]

7/30

pm

4.5inch cambered bar bench press
135x20
225x3x10

incline dumbbell press
110sx2x10
70sx2x15

[akwcu]

7/31

free squat
predator briefs
barx5
145x3
255x2
345x2
435x1
525x1
615x1
705x1
755x1
810x1 strangulator knee wraps

sumo deadlift off 4 inch blocks
225x3
315x2
405x1
495x1
585x1
675x1
725 no lift- pathetic i was dead here

[Coke]

Impressed with the heavy duty squats and deads combo bro.

[t gale]

looking friggin wicked strong bro, 810 in just briefs is nuts. keep it going and that 1000lber is urs man!!!!!!

[akwcu]

thanks guys unfortunately one of the spotters jolted a wegiht while i was in the hole and almost killed me but i still came up.

[akwcu]

8/2/10

speed bench- rest pause method, 10 seconds rest between each set
band w/ bar x10
135x5
185x2x3 half thumbs from smooth
205x4x3 pinkies on rings
225x3x3 comp grip

tricep pushdown, mini band around neck
4x12

side raise
45sx4x12

hammer curl
2x20
1 giant set 40sx10 30sx10 20x10 10x10

[akwcu]

8/3/10

pretty sick today, fever and achy all over

deadlift from 2 inch blocks
135x3
225x3
315x1 add chains
315x1 add more chains
315x1 add even more chains
315+chains x8x1

romainian DL
225x3x6

abductor work, purple band
5x12

standing abs w/ 3 bands
8 sets 15-25 reps

leg raise
3x15

[chaddukes]

pretty sick today, fever and achy all over

Hope you feel better buddy.

[akwcu]

thanks chad

[akwcu]

8/4/10

ultra wide grip pulldown
5x10

palms in wide grip pulldown
5x10

vogelpohl pulldown
5x10

face pull
5x10

calf raise
5x10

[marty22877]

thanks chad

you caught the sickness

[akwcu]

apparently theres only 1 cure...squats over 800 lbs

[akwcu]

8/6

football bar bench press- we got a new 1 at the gym, this was my first time using it
barx15
135x10
225x5
315x3
365x2
reverse grip- 225x20

JM press
225x3x8

purple band pushdown
3 sets

shoulder press dbs
3x15

hammer curl
3x15

[akwcu]

8/7/10

AM
deload- box squat w/ blue bands - single ply briefs
barx12
145x3
235x2
325x2
425x5x2

sumo DL - predator briefs
135x3
225x3
315x1
405x3x1
455x3x1
505x1
555x12 burnout set

45 degree back raise
green and purple bands looped around neck
4x12
w/o band
2x20

calf raise
135x25

[akwcu]

8/8

ultra wide grip pulldown
1x15
4x10

palms in pulldown
4x10

standing row superset face pull
4x10 of each

GHR
4x12

blue band hamstring curl
3x12

decline sit up
x25
add 45 lb plate
4x10

ab coaster
2x50

[akwcu]

8/9/10

close grip bench for speed
barx20
135x5
225x5
315x5x3
315x2x12

incline db press
80sx2x12

side raise superset shoulder press
5 sets

tricep pushdown superset front raise
4x15

shoulder rotator w/ 10 lb plates
2x15

[Coke]

Big lifting going on man.

[akwcu]

8/13/10

floor press, middle fingers on rings
barx20
135x10
225x5
315x5
365x1
405x1
425x1 pr
440x1 pr

football bar press, close grip
barx20
135+120lb chains x15
185+120lb chains x15

side raise
3x10
2x12

tri pushdown
4x15

hammer curl superset w/ plate curl
3x10 of each

[akwcu]

8/14/10

box squat parallel box- today i couldn't go too heavy because i had no spotters, not to mention I was using a commercial gym squat bar that I could barely get under. also I didn't have my belt and walked these weights out but I was still able to do some speed work

barx10
barx10
135x8
225x2
315x2
405x3x2
495x2
585x2

low box squat- w/ manta ray, close stance
225x3x8
315x4x2

speed pulls - conventional
225x1
315x1
405x3x1
495x5x1

GHR
4x12

hamstring curl green band
3x12-15

abductor work- green band
2 sets

leg raise
x25

decline sit up
x25
w/ 60 lb chain on chest
4x12

standing abs
x30

[Coke]

Serious training bro, looks great.

[akwcu]

thanks cocoa for your comment

[akwcu]

8/15

ultra wide grip pulldown
4x15

wide grip palms in pulldown
x15
3x8 heavy

vogelpohl pulldown
4x15

face pull superset w/ band face pull
4x15 of each

standing row w/ palms in bar
3 sets

shrug
3 sets

side bend w/ 100lb db
4x15

[akwcu]

8/16

speed bench
add doubled purple bands
barx10
95x3
135x3x3 half thumbs from smooth
185x3x3 pinkies on rings
205x3x3 comp grip

standing overhead barbell extension
100x3x12
120x12

tricep pushdown superset w/ purple band pushdown
4x15 of each

machine side raise
4x10, superset with db side raise - 15 lb dbs

front raise
light- 3x20

[akwcu]

8/17

sumo dl
135x2
225x2
315x1
405x1
495x1
585x1
495x2x1

back raise
2x20

2 band GM
3x15-20

Romanian DL
2 sets

floor abs
6 sets of 15-20

[akwcu]

8/18

wide grip pulldown
x15
4x10 heavy

wide grip palms in pulldown
4x10

vogelpohl pulldown
4x15

seated machine row
1x15 light
4x10 heavy

face pull w/ band
4x15-25

hammer curl heavy superset w/ light
60x10 heavy, 25x15 light 4 sets of each

plate curl
3x15

[akwcu]

8/20

dumbbell press
25sx20
50sx10
100sx10
120sx10
140sx10

4.5 in. cambered bar press
135x10
225x10
275x8

tate press
50x10
70x2x10

standing overhead barbell extension
75x15
125x10
175x10
75x20

purple band pushdown
3x12-15

front raise
3x10-15

side raise
3x10-15

[chaddukes]

You were looking strong today!

[akwcu]

8/21

box squat- 1 blue band +2 green bands per side - wearing briefs
barx3
145x2
225x2
325x2
375x2
415x1
465x1

pin 3 rack pull- conventional- quadrupled purple bands '
135x3
225x3
315x3
405x1
425x1
455 no lift

pin 3 rack pull w/ whale band around neck + under feet
225x3x10

GHR
4x10

back raise w/ med ball
4x15-25

leg raise w/ band
4x12-25

[akwcu]

8/24

SSB box squat- 10 inch box, feet 8 inches apart
barx10
165x5
255x3x5
295x3x5

45 degree back raise- w/ 2 purple bands
3x15
add 55lb kettlebell
2x12

kettlebell swing, inside legs and outside
4x10

hamstring curl, 2 purple bands
4x15

decline sit up, pair of 70 lb dumbbells
4x10
no dbs, add pair of 60lb chains
2x12

side bend
110lb x2x20 per side

[akwcu]

You were looking strong today!

thanks chad appreciate the comment

[akwcu]

8/25/10

ultra wide grip pulldown
4x15

wide grip palms in pulldown
4x15

vogelpohl pulldown
4x15

standing row superset w/ face pull
4x15 of each

seated chest supported row
3x10

bent over row
3x15

ab coaster
x50

[akwcu]

8/27

bench press + 200lb chain
barx5
135x5
225x2
275x2
315x1
365x1 pr
405x1 pr

seated chest press
5x12

overhead ez curl bar extension
150x3x12

2 purple band tri pushdown
5x12

side raise
100+ reps

[Coke]

Awesome benching, major props dude.

[akwcu]

8-28-10

squat- deload
1 blue and 2 green bands per side ~480lb tension
barx5
145x1
235x1
325x1
375x1- 100 lbs less than last week, cut it here and did afew speed sets
145x3x2

sumo deadlift
315x3x1

Add doubled mini bands ~220 tension
315x3x1 in briefs
put on deadlift suit here, wanted to get a feel for its fit.
405x1+minis
495x1+minis
545x1+minis pr
600x1+minis pr

standing abs heavy
6x10

[akwcu]

8/30/10

speed bench
2 pairs of doubled mini bands + 1 pair of doubled monster mini bands
barx12
135x6x3- 3 thumbs from smooth, 2 sets pinkies on rings, 1 set comp grip

tate press
55sx15
65sx10
75sx10

bench bar pushdown suspended by 2 blue bands
3x20
superset w/ purple band pushdown
3x20

side raise
45sx10
50sx10
20sx10, 15sx10, 10x10 1 giant set

shoulder work w/ 10 lb plates

upright row
2x20

reverse hyper
4 sets light weight

hip stretches 10 minutes

[akwcu]

8/31

chest supported row
5x12

wide grip pulldown machine
4 sets

close grip pulldown
4x15

vogelpohl pulldown
4x15

pin 2 rack pull- quaded MM bands
barx3
135x3
225x3
315x3
405x3

back attack w/ green band
2 platesx12
4 platesx12
5 platesx3x10

reverse hyper
4 plates per side -4x12

green band hamstring curl
3x15

abductor work-purple band
2 sets of 15

decline sit up w/ 100lb kettlebell
4x10

side bend w/ 125lb db
3x10

[akwcu]

9/2/10

warm up
barx10
135x10
185x3
225x3
275x2
315x1
365x1
425x1

put on phenom
3 brd 455x2
2 brd 495x2
2 brd 545x2
2 brd 585x2

4.5 in. cambered bar
135x10
225x10
275x10

standing db tricep ext.
70sx3x10

tri pushdown + purple band
3x12

purple band pushdown
2x25

side raise
3x20

shrug
4x15

[Coke]

Nice job throughout man, looking impressive.

[akwcu]

9/4/10

free squat- got a new ginny canvas from a friend, perfect size for me. finally have a canvas that I feel I can squat alot in
barx10
255x5
345x3
455x1
545x1
put on canvas suit
635x1
725x1
815x3x1- fell back in hole during second single

sumo DL-predator briefs
315x3x1
add mini bands doubled
315x1
add purple band choked
315x1
365x1
465 no lift
415 no lift
nothing left in the tank, need to regulate my ME deadlift workouts better till the meet.

tomorrow- accessory and lat work

[t gale]

Awesome s*** Adam. Hope new suit works out for you. still doing Kate's meet or are you hitting yard's?