Sandy Tepper's Training Log

[Coke]

Great sessions man.

[sandman24]

appreciate it, coke

5/14/12
Beltless Squat Against Average Bands
60x3
150x3
240x1
330x1
380x1
410x1
420x1
430x1
Close Stance Pause Squats
150x3
225x1
255x8
Lying Hamstring Curl
8x2x20
Hack Squats
1 plate x2x20
Leg Extension
11x2x15
Ab Crunch Machine
45x15
45+25x2x10
Side Bends
70x3x15

Video

a little annoyed at the jumps i took, but 410 felt heavy so i only thought i'd have one more in me. then the 420 felt great, but i didn't want to increase my jump by too much from my previous set so just took the same jump. at least i know for next time. first week of this cycle i hit 415x3 with a belt. strength has come a long way in 12-13 weeks. pumped for a meet in august.

[Eric Adolph]

appreciate it, coke

5/14/12
Beltless Squat Against Average Bands
60x3
150x3
240x1
330x1
380x1
410x1
420x1
430x1


a little annoyed at the jumps i took, but 410 felt heavy so i only thought i'd have one more in me.

Really kicking ass on the squats lately! Even with reverse bands, you still move faster in the middle and top!

[sandman24]

thanks man. i feel great. the real test is in two weeks with full gear and straight weight.

[sandman24]

5/17/12
Conventional Deadlifts with chain
135x5
~50lbs chain
135x3
~100lbs chain
135x3
~200lbs chain
135x1
225x12x1 with 30 seconds rest
SSB Seated Good Mornings (holding outside)
95x15
135x3x15
Reverse Hyper
200x3x15

Video

easy day, didn't want to be sore for benching the next night.

[CHASE TRUSNOVEC]

looking great all around dude and good googly moogly on the deadifting!!!

[sandman24]

thanks, chase!

5/18/12
Bench
45x5
95x5
135x5
185x1
215x1
3 board
275x1
Shirt (no boards)
315x2
355x2
395x2
425x2
440x2 PR
2 board
480x1
505x1 PR
Seated Low Cable Rows
10x5x12
Lat Pulldown with minis
7x5x10
Light Band Pushdowns
25
20
20
20
15

5 lb pr to a 2 board, but i'll take it. inching my way to a 500 bench.

Video

[Eric Adolph]

thanks, chase!

5/18/12

Bench
Shirt (no boards)
440x2 PR

2 board

505x1 PR

By far the best I've ever seen you bench; perfect groove, good speed out of the hole, and stronger/more stable lockout.

[Coke]

Stellar with the new benching PRs.

[sandman24]

Stellar with the new benching PRs.

By far the best I've ever seen you bench; perfect groove, good speed out of the hole, and stronger/more stable lockout.

thanks guys. eric, it definitely was the best in a while. really pumped to see where this all ends up in october

5/21/12
Box Squat (13")
200lbs chain
55x1
105x1
145x1
195x5x1
Beltless Competition Stance Pause Squats (No chain)
145x2
235x1
265x1
305x5
Seated Leg Curl
80x5
110x3x20
Leg Press
200x5
400x2x20
Leg Extensions
12x2x15
Planks
50lbs chain
60 seconds
75lbs chain
60 seconds
100lbs chain
60 seconds
Standing Ab Pulldown
9x3x15

Video

[Coke]

Great form with the squats, way to grind 'em out!

[CHASE TRUSNOVEC]

great squatting brotha...youre definitely getting more explosive off the box for sure!!!

[sandman24]

great squatting brotha...youre definitely getting more explosive off the box for sure!!!

thanks, brother. owe it all to you.

Great form with the squats, way to grind 'em out!

thanks coke

5/24/12
Sumo Deads off 3.5" blocks
135x1
50lbs chain
135x1
120lbs chain
135x1
225x1
275x1 (belt)
315x1
345x1
370x1
385x1
400x1
Sumo Deads (minis pulling forward)
135x9
225x5
315x2x5
365x5 (belt)
Cybex Lat Pulldown (Inside Handle)
50/side x10
95/side x3x10
Iso Rows
45/side x10
90/side x3x10
GHR w/ light band
3x10

Video

good day. never pulled from this height before. usually it's slightly above 4". definitely felt the bands pulling me forward on the pulls from the floor. did these instead of dimels. going to work them in a little bit. benched 5/25, and i'll have that up tomorrow. then a big squat day monday.

[Coke]

Extremely nice with the pulling!!

[sandman24]

Extremely nice with the pulling!!

thanks terry.


5/25/12
Floor Press (pinky)
40lbs chain
45x4
100x3
140x3
190x1
210x1
220x1
230x1 PR
235x0
185x6 (middle grip)
Chaos Bench (middle grip)
25lb kettlebells/side x3
50lb kettlebells/side x3
50lb and 25lb kettlebells/side x3x3
Dip Machine
45/side x15
90/side x3x15
Rope Pushdowns
90x3x15
Barbell Curls
45x10
65x10 wide grip
85x10 close grip
45x15 close grip

Video

the kettlebells for the chaos bench is much harder than the plates. the swing is insane. they weren't true kettlebells, but steve got them from work. we also used the deadlift bar for extra whipping. hopefully can do it again next week.

[sandman24]

5/28/12
55x2x5
Briefs on
145x3
235x3
325x1
suit/straps up
415x1
505x1
595x1
660x1 PR
Close Stance Beltless Pause Squats
235x8
Lying Leg Curl/Leg Extensions
6x20/10x20
6x20/10x20

had a little trouble coming forward out of the hole. think it was my belt not being tight enough around the suit. have a lever belt on the way so that should help. also could be lower back soreness from pulling last week. regardless hit a 25lb pr, even though it was probably a little high, but i'll take it. still have 2 months to get things rounded out.

Video

[Coke]

Really killer stuff dude.

[Eric Adolph]

5/28/12

had a little trouble coming forward out of the hole.

it got contagious!!

still have 2 months to get things rounded out.

no more rounding!!

[sandman24]

no more rounding!!

haha good point.

5/31/12
Conventional Deadlifts on Jump Stretch Platform with quaded minis (220lbs tension)
135x3
185x3
225x4x1
235x4x1
245x4x1
275x1
315x1
330x1
Conventional Deadlifts with mini bands pulling forward
225x5
315x5
ripped my hand open on this set so had to do things that didn't force me to squeeze the bar.
Beltless SSB Good Mornings (wide stance)
145x5
195x3x5
Reverse Hyper
100/side x15
145/side x3x15
Ab Crunch Machine
180x15
200x2x15
Leg Raises
3x15

solid day with the speed work and working up a little afterwards. my best with short bands (140lbs tension) is 335. so this was harder and only 5lbs less. full gear double next week

Video

6/1/12
2 board and 130lbs chain (ring finger grip)
45x3
95x2
145x2
175x1
190x1 PR
205x0
Sling Shot
205x1
225x1
240x1
250x1 PR

Chaos Bench
45/5 hanging x5
45/5 + 25 hanging x3
45/5 + 45 hanging x2x3
45/5 + 45 hanging x2 miss 3

Wide Grip Lat Pulldown
8x12 benchlike
11x12 straight
11x12 benchlike
11x12 straight
11x12 benchlike

Rope Face Pulls/Triceps Extensions behind head on cable
10x10/9x10
10x10/9x10
10x10/9x10

Video

good day benching. going to try for a raw pr next week.

[Coke]

Impressive vids, having fun with it!

[sandman24]

thanks, terry.

little behind

6/4/12
Shoulders and Tris
Axle Strict Military Press
80x10
110x10
130x3x8

Seated Dumbbell Press
45x10
55x8
65x5 help on 6

Dumbbell Side Raises
10x15
15x3x15

Axle JM with 50lbs chain
80x10
add chain
80x5x10

Halbert Raises
15x3x15

Light Band Pushdowns
25
25
25
25

6/5/12
Sumo Deadlifts
135x3
225x3 briefs
315x2 suit/straps down
405x2
505x1 straps up
535x1
565x1 almost 2
Seated GM
105x15
145x3x15
Seated Cable Row
10x15
GHR with average band
3x10

Video

almost hit the 565, but my left hand was torn up from last week and on that set, my right hand ripped open. i think doubles are too hard on my form. too hard to duplicate every rep. next time i'm going to work with less chain, 60lbs, and go into the 540-550 range. have to keep hammering the transition.

[Coke]

Stellar pulling, good idea to lighten it up some.

[Eric Adolph]

have to keep hammering the transition.

you and me both!

[sandman24]

you and me both!

hell yeah!

Stellar pulling, good idea to lighten it up some.

not lightening up, so much as using different accommodating resistance and not doing doubles.

6/8/12
Bench
45x3
95x3
145x3
195x1
215x1
240x1
260x1
275x1 tied alltime pr
280x0
Slingshot
280x1
300x1
315x1
335x0
Incline Close Grip
145x5
195x3 elbow flared up a little so cut the incline
Cybex Lat Pulldown (inside grip)
45/side x12
100/side x3x10
Tate Press
40x3x12

Video

pretty good day considering i got smoked by 280 a couple of months ago. chaos seems to be helping, so i'm going to stick with it. shirt work next week.

[Coke]

Nice with those lifts bro.