Sandy Tepper's Training Log

[sandman24]

4/16/12
Beltless Bottom Start Squats
60x2x5
110x2
150x2
200x2
240x2
270x2
300x2
Close Stance Beltless Pause Squats
225x10
Seated Leg Curl
120x3x15
Leg Press
440x12x3
Hack Squat
1 pl and 25 x3x15
Leg Extensions
10x3x15
Kneeling Ab Pulldown
180x3x15
GHR Situps
holding 25x12
2.5 behind head x2x12

Video

[lennyspero]

Great Volume That stuff puts hair on your chest

[CHASE TRUSNOVEC]

yessssssss....lovin it!!! great work brotha!!

[sandman24]

thanks fellas. lenny, chase is doing my squat plan, it's been great so far. more volume than i've ever done

4/19/12
Conventional Deadlift on Jump Stretch with short minis (140lbs tension)
45x5
95x3
135x3
225x5x3
275x1
295x2x1
315x1
335x1
350xhitch
SSB Wide Stance Beltless GM
135x5
185x3x5
Cybex Lat Pulldown
1 pl/side x12
2 pl/side x2x12
2 pl/side x10
Iso Row
45 and 25/side x3x10
45 Degree Back Raise with rehab bar and 5's on each side
3x10

good day. first hitch of my life and didn't plan on it. got a little greedy after the 335. it's all good. back is fried.

Video

[sandman24]

4/20/12
Bench
Floor Press
45x5
95x5
135x5
add 40lbs chain
135x5
185x3
205x1
225x1
235x0
Slingshot
235x1
265x1
275x1
Chaos Bench (middle grip)
45 hanging x5
45+35 hanging x5
45+45 hangingx3x4
Tate Press
45x3x15
Pec Deck
90x15
Barbell Curls
Wide Grip
45x20
Medium Grip
45x20
Close Grip
45x15

Video

everything felt good tonight. i need to work on my percentages for floor press for when i work up to weights. jumps from weight to weight isn't right. other than that everything went well and felt great on the chaos bench.

[lennyspero]

Deads and bench workout look awesome. What does hanging the plates do stability? Looks pretty awesome

[sandman24]

thanks man. i like it for a few reasons. most importantly it helped me get my raw bench up when it stalled a few years ago, then i stopped and it hasn't moved much. it makes sure you squeeze your lats on the way down, forces you to pause on the chest, and keeps your line right. if you push up instead of back, the plates will start swinging forward and it'll force you to push back. that's the most i've done hanging, so i'm going to have to find some more bands haha

[lennyspero]

thanks man. i like it for a few reasons. most importantly it helped me get my raw bench up when it stalled a few years ago, then i stopped and it hasn't moved much. it makes sure you squeeze your lats on the way down, forces you to pause on the chest, and keeps your line right. if you push up instead of back, the plates will start swinging forward and it'll force you to push back. that's the most i've done hanging, so i'm going to have to find some more bands haha

thanks ...im going to try them in my next session...My bench has been shitty for the past few years,,my bench was pretty good when i was in my early 20's but i think thats just because i was retarded jacked in my upper body. So if i can get my upper body nice and thick again and actually know how to bench i should get some good improvement lol..

[Eric Adolph]

thanks ...im going to try them in my next session...My bench has been shitty for the past few years,,my bench was pretty good when i was in my early 20's but i think thats just because i was retarded jacked in my upper body. So if i can get my upper body nice and thick again and actually know how to bench i should get some good improvement lol..

Could have said the same exact thing about myself! We need to do something about that!!

[sandman24]

i'd rather have stronger legs like you guys lol whatever you don't bench you can just make up on deadlift.

[Coke]

Nice job man, serious efforts!

[Eric Adolph]

i'd rather have stronger legs like you guys lol whatever you don't bench you can just make up on deadlift.

It's all back and hips! Lol Well, maybe some hamstring to, haha.

[CHASE TRUSNOVEC]

great benchin brotha!!!!

[sandman24]

thanks guys

4/23/12
Squats
13" Box Squat
progressively adding chains up to 150
55x1
105x1
145x1
205x5x1
Beltless Competition Stance Pause Squats
265x10
Lying Leg Curls
8x3x15
Hack Squat
1 plate + 25 +5x2x12
Leg Extensions
11x2x20
Oblique Twists
2 10s x3x10/side
Ab Glide
35/side x3x12

Video

felt like my speed was better this week than week 2 of the cycle. should have my suit back from ginny for geared squats next week!

[Coke]

Good work going on in the vid with the squat(s).

[sandman24]

thanks coke!

4/26/12
Sumo Rack Pulls from 1st pin with quaded minis
45x5
145x3
245x3
295x3
325x3
355x3
380x0
380x0
300x1
Dimel Deadlifts
225x10
275x10
315x10
335x10
Reverse Hyper
90x4x15

pretty crappy day, but i was pretty sore from monday, so it was tough with the minis. i tried to beat my pr from last time, but at least got some good work on the way up. i'm just trying to work my sticking point, so i'm not worried about this. plus it was raw lol

Video

[sandman24]

4/27/12
Bench against doubled minis
45x5x2
95x5
135x3
185x1
2 board
225x1
Shirt (no boards)
285x3
325x1
355x1
375x1
395x1
415x0
415x1 PR
350x3
Low Cable Rows with Rope
10x3x15
Wide Grip Lat Pulldown
11x10 Straight
11x10 Bench-like
11x10 Straight
11x10 Bench-like
Triceps extensions behind head cable/Face Pulls
7x10/9x10
7x10/9x10
7x10/9x10

none of the reps touched, but it accomplished what i wanted anyway. last time i did this i came back the next few bench days and hit big pr's so i'm hoping i get the same effect here. had trouble touching a couple weeks ago because i lost tightness at the chest and the bands forced me to stay tight. served it's purpose.

Video

[CHASE TRUSNOVEC]

congrats on the pr sandy!!! cant wait to see you guys on tuesday!!

[sandman24]

thanks chase. had a blast!

4/30/12
Dumbbell Shoulder Press
30x15
40x12
50x10
60x8
Iso Lateral Shoulder Press
55/side x10
70/side x10
90/side x10
Dumbbell Side Raises
20x3x10
Dumbbell Alternating Curls
25x10
30x10
35x2x10

5/1/12
Squat with 80lbs of chain
55x2x5
briefs
145x3
235x1
325x1
suit/straps down
415x1
straps up
415x1
505x1
555x1
620x1 PR
Comp Stance Pause Squat
145x5
235x10
Lying Hamstring Curl
6x2x20
Hack Squats
45/side x2x15
Leg Extensions
50x2x15
Ab Machine
70x3x15
Decline Situps (High Incline)
3x10

Video

had a great time down at chase's gym. didn't get the 555 on video, but it's all good. from look a tad high, but the real test is straight weight in a month. ginny tightened up the suit, and it feels great.

[Coke]

Killer squats going on Sandy.

[sandman24]

thanks coke!

5/4/12
Bench
1 board with 130lb ch
45x3
95x3
135x3
155x3
170x2
185x1 miss 2 (PR)
190x0
Slingshot
205x3
225x1
245x0
Close Grip Incline
135x5
185x5
205x5
155x13
Pendlay Rows (35lb plates)
105x10
155x3x10
Straight Arm Lat Pulldown/1 Arm Pushdowns
30x10/2x15
40x10/3x12
40x10/3x12

Video

good night. the 185 was my best to a 2 board, so it was nice to hit that to a 1. might've had a shot at 190 if i didn't try to double the 185.

[sandman24]

5/7/12

Squat
~80lbs chain
55x3
105x1
145x1
195x1
235x5x1
Close Stance Beltless Pauses
135x3
225x1
285x8
Seated Hamstring Curl
100x3x20
Leg Press (Close Stance)
200x10
350x2x20
Leg Extensions
10x2x15
Leg Raises
3x15

Video

feel like my explosiveness is getting better. everything with the pause squats is a pr, so no need to write it. just going to keep adding 20lbs every week. pulling in my suit tomorrow.

[Coke]

Nice job in the vids, you guys are putting in work!

[sandman24]

thanks coke

5/10/12
Sumo Deads
135x5
~110lbs chain and suit on
225x1
315x1
405x1
445x1
485x1
500x1 PR
Dimel Deadlift
235x10
285x10
325x10
345x10
Iso Lateral Low Row
1 plate/side x10
2 plates/side x3x10
Close Grip Lat Pulldown
11x8 straight
13x6 bench-like
13x6 straight
13x6 bench-like
GHR with 5lb plate behind head
3x10

Video

had a great deadlift day. that was a 25lb pr and hopefully putting me on track to pull 600.

[sandman24]

5/11/12
Close Grip Bench against short bands
45x2x5
95x3
2 board
135x3
165x3
185x3
200x3
215x3
225x2 help on 3
3 board
185x5
205x5
225x4 miss 5
Chaos Bench
2 25's with minis x5
3 25's with 2 minis and a light x5
1 35 (mini) 2 25's one light one mini x5
1 35 (mini) 2 25's one light one mini x4
Triceps Extension Behind Head Cable Machine/Face Pulls
8x10/14x10
8x10/14x10
8x10/14x10
Dumbbell Rolling Triceps Extensions on Bench/Dumbbell Alternating Curls
30x10/30x10
30x10/30x10
30x10/30x10

Video