Polk's Road to Elite

[Brian Hopper]

Are you doing the southern states?

[Polk17]

Friday 10/5/12 - Upper

Trained @ Go Hard...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

CG

Bar x 50
Add Foam Roller for Arch
Bar x 10
Bar+Doubled Minis x 7
95+Doubled Minis x 5
135+Doubled Minis x 3
185+Doubled Minis x 1
Add Inzer Z Wraps

210+Doubled Minis x 5,4,3,2,1 - These were good, the 5 set I hit the catch rack on the 4th rep, and grinded it, and then next one out... Like a boss...

PRESS

95 x 5
135 x 2
160 x 6 x 2

DB BENCH

100s x 6 x 3 - Palms facing in

ASSISTANCE (Upper Back, Triceps, Yoke)

CONDITIONING (Prowler)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Solid days work, starting to feel better... Openers next week, only training three days, and minimal Assistance...

[Polk17]

Are you doing the southern states?

No, APA meet in Arcadia... I don't think I'm ready to do a bigger more competitive meet... This'll only be my 2nd, so I'm just looking for growth... Probably gonna look for a bigger one first of summer, total Elite at one...

[Brian Hopper]

Oh ok, I was just asking because the APF/AAPF do not allow any knee wraps or sleeves in the raw division. When is the meet?

[Polk17]

Oh ok, I was just asking because the APF/AAPF do not allow any knee wraps or sleeves in the raw division. When is the meet?

October 28th in Arcadia...

[Polk17]

Monday 10/8/12 - Squat

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

SQUAT

Bar x Many x 2
135 x 5 x 2
225 x 3
275 x 2
315 x 1
Add Belt
385 x 1
425 x 1
Add Inzer Z Wraps

480 x 1 - Opener - Wasn't as fast as I want, but it wasn't meet day... Come meet day it'll be butter...

PAUSED SQUATS

375 x 3,4 - Only was supposed to do 3s, but really dialed in form on 2nd set, and I just came up...

GHR

2 Sets

ABS

CONDITIONING (Prowler)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

OK day...

[Polk17]

Tuesday 10/9/12 - Bench

Trained @ Go Hard w/ Kiko

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

BENCH

Bar x 50
Add Foam Roller for Arch
Bar x 5
135 x 5 x 2
185 x 3
Remove Foam Roller
185 x 1
Add Inzer Z Wraps
225 x 1
265 x 1
Add Belt

290 x 1 - Openerish

BENCH

240+50 lb Chains x 2 x 3

WIDE GRIP

230 x 6

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Decent day, the Openers are flying like I'd like, but I am lifting with no emotion, just getting work in... Come meet day they will look like an empty bar...

[Polk17]

October 11th - Pull

Trained @ Go Hard w/ FiredUp...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

SQUAT

Bar x 10 x 2
135 x 5

225 x 2 x 6

PULL

135 x 5
225 x 4
315 x 2
405 x 1
Added Belt
455 x 1
495 x 1
545 x 1

615 x 1 - This is close to my opener, and was really good... Last heavy Pull...

LIGHTENING DEADLIFTS

425+50 lb Chains x 2 x 4 - Do one rep with Chains, then Pull for 2nd Rep... Like them...

ROWS

245 x 5 x 2

ASSISTANCE (GHRs, Rev. Hypers, Shrugs, Yoke, & Abs)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs...

Solid days work, Upper tomorrow, then coast in...

Other guy in vid is my boy from Jersey, we critique and help each other, and he asked me to make his vid... He's bout ready for the XPC, and will put up a HUGE total...

[Polk17]

Friday 10/12/12 - Upper

Trained @ Go Hard, Solo...

JS

preWO - Reg. preWO Cocktail, Kreaklyn, & BCAAs

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

CG

Bar x 50
Add Foam Roller for Arch
Bar x 5
135 x 5
Bar+Doubled Minis x 3
135+Doubled Minis x 2
185+Doubled Minis x 1
Add Inzer Z Wraps

225+Doubled Minis x 2 x 3 - 2nd reps were hard, but it was good work...

PRESS

135 x 5 x 2

DB BENCH

100s x 8 x 2

FACE PULLS

4 Sets

ABS

CONDITIONING (Prowler)

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Solid day, which was a solid end to a solid training cycle... Next week will be minimal, then Deload/Peak into meet...

[Polk17]

**Last Two**

Tuesday 10/16/12 - Bench

Trained @ Go Hard, Solo...

JS

preWO - Lo-Carb Monster & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

BENCH

Bar x 50
Add Foam Roller for Arch
Bar x 10
135 x 5 x 2
Remove Foam Roller

185 x 5 x 2

WIDE GRIP PAUSED

155 x 6 x 2

CG

155 x 3 x 3

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Wednesday 10/17/12 - Lower

Trained @ Go Hard, Solo...

JS

preWO - Lo-Carb Monster & Kreaklyn

iWO - BCAAs

DYNAMIC WARMUP (Agile 8 w/ KStarrs Stuff)

SQUAT

Add Rehbands
Bar x 10 x 2
135 x 5 x 2
225 x 4
275 x 2
315 x 1
Add Belt
365 x 1
Add Inzer Z Wraps
405 x 1

PULL

135 x 5
225 x 4
315 x 2
405 x 1
Add Belt
455 x 1
500 x 1

SQUATS

275 x 3

PAUSED SQUATS

225 x 3 x 2

PULLS

350 x 1 x 5 - w/ about 15 sec. rest

GHR

1 x 20

ROWS

A Few

ABS

pWO - Kreaklyn, BCAAs, & 2 Scoops Protein w/ Carbs

Decided to Pull & Squat a little heavier than originally thought, glad I did, honed form in good, and feel really good... I didn't want to either heavyish inside of 10 days, so just knocked it out today...

[Polk17]

Thursday 10/18/12 - Upper

Trained @ Go Hard, Solo...

JS

preWO - Coffee

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

CG

Up to 155 x 5 x 2

1-ARM DB PRESS

40 x 5 x 2

DB BENCH

45s x 8 x 2

FACE PULLS

2 Sets

That'll do it, 9 days out...

[J L S]

nice work Polk! rest up buddy! good luck!

[Polk17]

nice work Polk! rest up buddy! good luck!

Thx bruh...

[Polk17]

Tuesday 10/23/12 - All

preWO - Coffee

I am in the middle of my Water/Sodium load, so I am knocking down 3 gallons a day right now, no carbing, and high sodiuming... Fun... But weight is down, and I am on track...

DYNAMIC WARMUP (Agile 8 w/ KStarr's Stuff)

SQUAT

Worked up to

225 x 1 x 5

BENCH

Worked up to

185 x 1 x 5

PULL

Worked up to

275 x 1 x 5

pWO - 2 Scoops Protein

Work is done... Time to relax, stay fresh, then get at it...

[Polk17]

Wednesday 10/24/12

3 Gallons water, no carbs...

BW in AM 251, 10 to go...

Stretched some, rolled some, rested...

See what weight is tomorrow, then adjust accodingly, will continue to stay loose...

Will be tapering water and sodium, and cutting both Friday... Weigh in is 7:30 AM Saturday, then I carb up... Get ready for Sunday....