Adrian Training Log

[AdrianLarsen]

I have been competing in bench pressing since 1997. I really started by lifting in school for sports. When I was born I had dislocated hips and club feet. SO I bench with my feet straight out not touching the floor. Now this makes it difficult to have stability and balance. But I have managed to overcome that obstacle and still be a competitive powerlifter. Most recently competing in the WABDL World Championship where I lifted 710.7lbs breaking the WABDL World Record for open Men. I also hold the WABDL state record for open men in 242, 259, and 275 along with Law and fire state records 259, 275 and Law fire world record 259. I have a couple old junior records in WABDL and APF. I also just broke the 275lbs open raw bench national record in UPA. I will be competing all year round and am about to tackle my new obstacle of dropping to the 220lbs weight class. I will make sure to post vids pics and logs on this training log. \

First workout tomorrow at 4:30pm ME Bench

[Joe Black]

Welcome to the forums Adrian and also welcome to Team AtLarge!

[AdrianLarsen]

Thank I am excited to be apart of this great team.

[Brian Hopper]

Welcome Adrian!!!!

[AdrianLarsen]

Welcome Adrian!!!!

Thanks bro

[AdrianLarsen]

I am currently do a board cycle working 4,3,2,1 full range I just repeat after completion. Every three weeks I change my acc lifts. So currently I am on 3 brd this week RAW and doing heavy shoulder presses and raises along with lots of band tension lockouts and even adding band tension on my 3brd cycle. I am only doing DE bench ever 10 days or so due to shoulder and grip injury I sustained this last year.

[AdrianLarsen]

ME Bench
Nelsons Natilus

Strecth/warmup

Bench
135x30 ten reps in 3 different hand postions
225x10
315x10
405x5
455x5 three brd raw
515x5 three brd raw
605x3 three brd raw
655x3 three brd raw
No I am going to reduce weight and add band tension for one set
515 plus heavy green band x1 really had to grind this one out really to heavy (I will never say to heavy again) Needed to better judge the weight at top and I was allready pretty spent. BUt felt good

Lock outs

14 inches to lockout
Band tension and 315lbs
5 sets of 3reps with long pause no less than 3 sec pause at top


Heavy Kettle ball swings
3sets of 3

Dumbell front shoulder raises
hand parerall to ground
5sets of 10 30lbs

Dumbell Front shoulder raises
hand vertical to ground
5 sets of 10 27.5lbs

I had to leave it at that I had to get my daughter out of the daycare. Todays workout felt great

HOME
ICE

[AdrianLarsen]

Back day
Nelsons

Front pull downs
90lbs
3x10

T bar row
4plates
3x3x3 three different hand positions for 3 reps each

Dumbell rows
85lbsx1x5
105lbsx1x5
120lbsx1x5

reverse grip lat pulls
150lbs3x5

dumbell rear delts
35lbs 3x10

rear delt machine
3x10 80lbs

shrugs
225lbs 3x15

low back band snaps
3x5

HOME

[george okunev]

Thanks for your log Adrian. It will be great to follow your progress and seccuess. Hope all injuries heal fast.

[AdrianLarsen]

Thanks for your log Adrian. It will be great to follow your progress and seccuess. Hope all injuries heal fast.

Thanks stud. That means alot.

[AdrianLarsen]

ME day (but not really)

I have a really sore right wrist. I had it checked out and i just have to take it easy for two weeks

Bench
135lbs 30reps 8 sets

Machine flies
180lbs 15 reps 5 sets

kettle ball swings
only a couple right grip is shot need to let heal I will take the rest of the week off and see how I feel this nexy wednesday.

[AdrianLarsen]

So I have taken the last 6 days off to rest my wrist it never really got better. I have x-rays coming friday. However i still did a little ME benching.

Bench
135x30x2
225x10x2
315x10x3 starting to hurt call it for pressing

Front raises
30x10x5

side raises
25x12x3

light flies
170lbsx15x3

rear delt machine
80lbsx12x3

lots of ice

[Brian Hopper]

Nice Training!!!!

[AdrianLarsen]

Thanks stud. This wrist thing has really hindered my progress. However, had xrays done yesterday and they are negitive so just a bad sprain. Should be able to go 85 percent next week and 100 the following so I am back on track. THanks again bro

[AdrianLarsen]

ME Bench

Today is the first training day in a few weeks no pain in wrist so I wont go over board just feel it out and push it a little.

Normal Warmup
Little cuff and grip work

Bench
135x30
225x20
315x10x2
405x5x2
Starting to get a little pain in wrist but not much so I will call it for pressing there

Seated machine shoulder press
315x12x3

Front raises
30x10x3

Kennellys
45x8x3

ICE
HOME

[Travis Bell]

Adrian, how do you wrap your wrists?

Often times guys don't wrap high enough. you want to wrap high and tight enough that the nerve in between your thumb and index finger almost feels pinched.

[AdrianLarsen]

Adrian, how do you wrap your wrists?

Often times guys don't wrap high enough. you want to wrap high and tight enough that the nerve in between your thumb and index finger almost feels pinched.

I wrap fairly high and tight. I dont think my wrist injury was lifting related I think I just screwed it up at work. I havnt had to much problems over the last 4 days or so. I think I will be able to go 100% next week. Thanks tho for the advice bro

[AdrianLarsen]

Back day

Lat pull downs
210x12x3

Front pull downs
95x30x3

Hammer Curls (Injury Prevention)
30x10x5

Grip work

Shrugs
135x12x3 long pauses at top

rear delts
80x10x3


HOME

[AdrianLarsen]

Free day just going to run through 5 tricep exercises quickly no rest and do some cardio

Warmup

Grip

JM Presses
Tricep Hammers
Over Head Dumbell Presses
Band Overhead Ext
Band presses

5 sets of each

Cardio

HOME

[AdrianLarsen]

I will begin doing some cardio early mornings that I work. My current work schedule is a little crazy I work Sat, Sun, Mon 6am to 6pm and everyother Tuesday 6-2 so I dont get a lot of time with the family, gym or rest on my work week. However I am going to start doing cardio and some light areas I would like to work on during my week.

Low Intensity Cardio

Little sore in shoulders after ME day so I am going to lift light shoulders just to get some blood flow.

Front shoulder raises
20lbsx30x5

Side raises
20lbsx25x5

[AdrianLarsen]

ME bench

Normal warmup
Bench
135x30
225x10
315x10
405x1
shirted single ply 4brd
585x5
675x5
765x1

Full range raw rep out
315x26 with pauses
225x33

Dumbell press
135x12
145x10
165x5
180x5

JMpresses
dumbells
65x10x3

hammer tris
40x10x3

tricep ext
225x12x3

Dip burn out
23

Home
Ice

[AdrianLarsen]

Back, Shoulders and light DE day

Normal warmup
Light Cuff work and grip work

Bench
135 3different grips sets of 3

Add Green band
3x3x3

Shoulder press lockout free weights only close grip long pause

225x5x5

Front shoulder raises
30x10x5

Rear delt machine
90x12x3

T-bar lat pull downs
200x8x3

Cable flies low to high
70x12x3

Bent over dumbell rows
85x15x3

kennellys
40x10x3

hammer curls
30x20x3

shrugs
90x20x3

kettle ball swings
30x5x3

ICE
Home

[AdrianLarsen]

So it has been a crazy week or so I havnt had a day off from work in 8 days and have more to go. I had a death in the family and I have been sick for 6 days. SO not in the mood for a ME day but here it is

Normal warmup

Bench
135x10
225x10
315x1
Shirted up due to pain in left shoulder
405x5
605x1

Just not having a good day so going to work some acc

Dumbell press
150x10x3

Tricep Band ext
3sets of 5

Tricep pushdowns
150x20x3

Rope pushdowns
190x15x3

ICE
HOME

[AdrianLarsen]

ME Bench

Normal warmup

bench
135x20
225x10
315x10
405x5 a little pain in left shoulder not to bad tho

Shirted up single ply katana
495x5 3brd
585x5 3brd
675x1 2brd
695x1 2brd

Rack lockouts with bands
135plus green bands
3setsx5 with long pause at top

Incline machine with green bands
135plus green bands
3setsx20

Tricep circuit


HOME

[AdrianLarsen]

Shoulder

Seated shoulder press
225x10
315x10
405x5
495x5
590x3

Front raises
40x3x10

rear delts
145x3x10

grip work