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Thread: Road To Uspf June 14th Venice Beach Push/pull Meet

  1. #1
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    Road To USPF June 14th Venice Beach Push/Pull Meet

    Hello, everyone.

    I'm Addison K. and I'm currently preparing for the June 14th Venice Beach Push/Pull meet.

    I'm going to post my training so far for the past few weeks.

    Please, feel free to give my any advice/comments/criticism you guys have.

    Addison K.
    Last edited by Addison K.; 03-24-2008 at 04:31 PM.

  2. #2
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    WEEK 1

    TUES., MARCH 4, í08: SQUAT/DEADLIFT DAY


    1. speed box squats
    55x15
    145x5
    195x2
    235x2
    285x2
    325x10x2
    -90 sec. rest periods for warm-up sets and 60 sec. rest periods for work sets.

    2. straight-leg good mornings
    55x10
    105x8
    145x8
    195x8
    235x8

    3. seated calf raises
    45x12
    90x12
    135x12
    160x12
    180x12

    4. reverse hyperextensions
    200x8
    300x8
    400x8

    5. Roman sit-ups
    bodyweightx12
    bodyweight+25 behind headx3x12

    -90-120 sec. rest periods for all assistance work.

    WED., MARCH 5, í08: BENCH PRESS DAY

    1. pause bench press (pink-on-ring grip)
    45x10
    135x5
    135x5
    185x3
    225x3
    275x3
    295x3
    -295x3 was hard--itís a long way up when you pause!

    2. decline bench press (pink-on-ring grip)
    185x5
    225x5
    275x5
    315x3.5+.5
    -I should have hit 295x5 instead of trying 315.

    3. military press
    45x10
    95x8
    135x8
    185x3+1
    -Too heavy on the last set.

    4. dip press
    90x10
    180x10
    270x10

    5. band pushdowns
    bluex3x10

    FRI., MARCH 7, í08: BACK DAY

    1. close-grip pulldowns
    130x10
    160x6
    190x6
    220x6
    250x6
    270x6 PR!
    -Iím feeling better about pulldowns now that Iím able to rep a good amount over my bodyweight.

    2. T-bar rows
    90(2plates)x6
    135(3plates)x6
    180(4plates)x6
    225(5plates)x6 PR!

    3. high rows w/EZ-curl bar
    100x8
    130x8
    160x8
    190x8

    4. alternate hammer curls
    20x8
    30x8
    40x8
    50x8 PR!
    -50x8 felt great! I think my grip benefited greatly from the high volume back training without straps I did when I was dieting.

    5. kneeling cable crunches
    6platesx12
    8platesx12
    10platesx2x12

    6. treadmill: 10 min. @4.5 mph/3% incline

    7. stretching
    -Iíve started to force myself to stretch--I figure if Ronnie and Mariusz can be flexible thereís no reason I shouldnít be able to.

    Addison K.

  3. #3
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    WEEK 2

    MON., MARCH 10, í08: SQUAT/DEADLIFT DAY


    1. squats
    55x10
    145x5
    225x5
    325x3 (w/belt)
    375x3 (w/belt)
    415x3 (w/belt)
    465x3 (w/belt) all-time PR!!!
    505x1 (w/belt) all-time PR!!!
    525x1 (w/belt) all-time PR!!!!!
    -Man, I was on fire last night! I had the whole crew spotting me (back and sides), so I went for it. I started out thinking I was going to do a 5-rep max effort workout but dropped that idea. Then I thought I would stop with my 3-rep max effort, but I felt good and attempted 505. After smoking 505, I figured "what the ****," and attempted 525. I smoked 525 and then stopped because I didnít want to burnout on volume. My back spotter said it looked like I had at least 10 more pounds in me!

    2. pullthroughs
    130x8
    160x8
    180x8
    200x8
    -The grip of my shoeís became compromised as the sets progressed, so 200x8 were partials pretty much.

    3. seated calf raises
    90x12
    135x12
    180x12
    205x12

    4. reverse hypers
    200x8
    300x8
    400x2x8
    -Iíve been working ..ling the weight on the descent to make the motion harder (Iím going to runout of space for plates soon!).

    5. Roman sit-ups
    bwx15
    bw+25 behind-headx2x15

    WED., MARCH 12, í08: BENCH PRESS DAY

    1. speed wide-grip bench press
    45x10
    95x8
    135x8
    185x3
    225x6x3
    -Elbows started hurting! I hate this *****!

    2. wide-grip bench press
    135x5
    185x5
    225x5
    235x5
    245x4

    3. dumbbell military press
    40x8
    65x8
    80x6

    4. dip press
    90x10
    180x10
    270x10
    360x10 PR!

    5. band pushdowns
    greenx4x12

    -*****ing tendonitits! I think the heavy squats I did on Monday might have aggravated my elbows. The striking training I did on Saturday probably didnít help either. Whatever, Iím so happy with my squat from Monday I canít get too angry.

    Addison K.

  4. #4
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    Week 3

    TUES., MARCH 17, í08: SQUAT/DEADLIFT DAY


    1. DE box squats
    55x10
    145x5
    195x2
    235x2
    285x4x2
    325x4x2
    --Slow pace--worked in-between my buddies heavy sets.

    2. good mornings
    145x6
    235x6
    285x6

    3. seated calf raises
    90x12
    135x12
    180x12

    4. reverse hypers
    200x10
    300x10
    390x10

    5. hanging leg raises
    bodyweightx3x15

    --I was out-of-town Friday-Monday. I way underslept/underate/over-indulged, but I had one of the best weekends of my life. I was glad to get this workout over with and I feel great today.

    WED., MARCH 18, í08: BENCH PRESS DAY

    1. close-grip (index-on-smooth) floor press
    45x10
    135x5
    185x3
    225x3
    275x3
    315x1
    335x1 all-time PR!

    2. dumbbell press
    70x6
    90x6
    110x6 all-time PR!

    3. lateral raises
    15x10
    25x10
    35x10 all-time PR!

    4. dip press
    90x10
    180x10
    270x10
    360x10
    410x7 all-time PR!
    -I was coerced into hitting 410x7! Aw, the power of Pride.

    5. band pushdowns
    greenx3x20

    6. treadmill: 20 min. @4 mph/3% incline

    FRI., MARCH 21, í08: BACK DAY

    1. pulldowns
    130x6
    160x6
    190x6
    220x6
    250x6 all-time PR!

    2. dumbbell rows
    110x6
    130x6
    150x6
    160x6 all-time PR!
    --Keeping my grip with 160x6 was the hardest part of the lift.

    3. barbell shrugs
    135x6
    225x6
    315x6
    365x0 w/starps
    --I never use straps and I hate the way they feel. I dropped 365 because the lift didnít feel right.

    4. alternate hammer curls
    30x8
    40x8
    55x8 all-time PR!

    5. kneeling cable crunches
    8platesx15
    10platesx15
    12platesx15

    6. treadmill: 20 min. @4 mph/3% incline

    Addison K.
    Last edited by Addison K.; 03-24-2008 at 12:26 PM.

  5. #5
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    Week 4

    MON., MARCH 24, '08: SQUAT/DEADLIFT DAY

    1. squats
    55x10
    145x5
    235x3
    added belt
    325x3
    415x3
    465x3
    505x1
    --I had a friend who competes in the USAPL call my depth and I felt it! I think last time I squatted I was around/@parallel, whereas yesterday I broke parallel on all reps. I always want to know my reps are legit.

    2. rack deadlifts (bar below knee caps)
    225x5
    315x5
    added belt
    405x5
    455x5
    495x5
    545x5
    585x3

    3. plate-loaded calf raises
    90x12
    180x12
    230x12
    --1st time I used these piece and it felt great.

    4. reverse hypers
    300x3x10

    5. decline sit-ups
    bwx15
    bw+25 behind-headx10
    bw+25 behind-headx8

    6. stretching

    Addison K.

  6. #6
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    WED., MARCH 26, '08: BENCH PRESS DAY

    1. DE floor press
    45x10
    135x5
    155x3
    185x3
    205x8x3
    --Warm-ups: 90 sec. rest periods; work sets: 60 sec. rest periods

    2. dips
    bwx6
    bw+45x6
    bw+70x6
    bw+90x6

    3. plate-loaded shoulder press
    50x8
    90x8
    110x8
    130x8
    --Another awesome, old school piece.

    4. dip press (palms-back)
    90x10
    180x10
    270x10
    360x10

    5. band pushdowns
    greenx4x10

    6. treadmill: 20 min. @4 mph/3% incline

    Addison K.

  7. #7
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    FRI., MARCH 28, í08: BACK DAY

    1. close-grip pulldowns
    160x10
    190x6
    220x6
    250x6
    280x6 all-time PR!

    2. dumbbell rows
    110x6
    130x6
    150x6
    160x6 all-time PR!

    3. face pulls
    50x10
    80x10
    110x10
    140x10

    4. EZ-bar preacher curls
    40x10
    70x10
    100x10
    120x10 all-time PR!

    5. hammer curls
    25x10 (bilateral)
    30x10 (unilateral)
    35x10 (unilateral)
    40x10 (unilateral)

    6. kneeling cable crunches w/straight-bar
    6platesx15
    8platesx15
    10platesx15
    12platesx15
    --1st time Iíve used a straight-bar for this exercise and it felt great!

    7. treadmill: 20 min. @4 mph/3% incline

    --What a great session! 3 all-time PRs and the discovery of new way to do a highly effective abs exercise!

    Addison K.
    Last edited by Addison K.; 04-01-2008 at 06:56 PM.

  8. #8
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    WEEK 5

    MON., MARCH 31, í08: SQUAT/DEADLIFT DAY

    1. DE box squats
    55x10
    145x5
    195x2
    235x2
    285x2
    325x12x2 (belt) all-time PR!
    --60 sec. rest periods for all sets.

    2. straight-leg good mornings
    145x8
    195x8
    235x8
    285x8

    3. seated calf raises
    90x12
    135x12
    180x12

    4. reverse hypers
    300x3x10

    5. Roman sit-ups
    bwx12
    bw+10 behind-headx12
    bw+25 behind-headx15

    --On the 4th set of DE box squats I forgot to latch my belt and the set felt easier than if I had latched my belt. I think a looser belt is a better fit for me.

    Addison K.

  9. #9
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    WED., APRIL 2, í08: BENCH PRESS DAY

    1. 2-board bench press (pinky-on-ring grip)
    45x10
    135x5
    185x3
    added boards
    225x3
    275x3
    315x3
    335x3 all-time PR!

    2. neutral-grip dumbbell press
    90x6
    110x6
    120x6

    3. lateral raises
    25x10
    35x10
    45x10

    4. band pushdowns
    greenx3x15

    5. treadmill: 20 min. @4 mph/3% incline

    --Ah! I hate tendonitis! I stopped with 335x3 because I didn't want to push my elbows.

    Addison K.
    Last edited by Addison K.; 04-02-2008 at 10:43 PM.

  10. #10
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    FRI., APRIL 4, í08: BACK DAY

    1. wide-grip pulldowns
    160x10
    190x6
    220x6
    250x6
    280x6 all-time PR!
    --Almost to 300/whole stack!

    2. dumbbell rows
    100x6
    130x6
    150x6
    160x6
    --My grip on 160x6 was much more solid.

    3. barbell shrugs
    145x6
    235x6
    325x6 (mixed-grip)
    415x6 (mixed-grip) all-time PR!

    4. alternate hammer curls
    35x8
    45x8
    55x8

    5. side bends
    110x15
    120x15
    135x15
    --My grip gave out with my left hand with 135x15.

    6. treadmill: 20 min. @4 mph/3% incline

    --Good solid workout.

    Addison K.

  11. #11
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    WEEK 6

    MON., APRIL 8, í08: SQUAT/DEADLIFT DAY

    1. squats
    55x10
    145x5
    235x3
    325x3
    put on belt
    415x3
    465x3
    505x3 all-time PR!!!!
    --505x3 felt great!

    2. pin-1 rack deadlifts
    235x5
    put on belt
    325x5
    415x5
    465x5
    505x5
    555x2
    --I felt a slight pull in my right glue after hitting 505x5, I decided to pull 555. I got 2 reps before I felt if I continued I would hurt myself.

    3. toe presses
    8platesx4x15

    4. reverse hypers
    400x3x10

    5. side bends
    115x3x15

    --Awesome workout!

    Addison K.
    Last edited by Addison K.; 04-09-2008 at 10:59 PM.

  12. #12
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    TUES., APRIL 9, í08: BENCH PRESS DAY

    1. DE bench press (middle finger-on-ring grip)
    45x10
    135x5
    185x3
    225x8x3
    -90 sec. rest periods for all sets.

    2. decline bench press (middle finger-on-ring grip)
    225x5
    275x5
    315x5
    335x5 all-time PR!!!

    3. dumbbell military press
    50x8
    60x8
    70x8
    80x8

    4. rolling dumbbell extensions
    30x3x10

    5. rope pushdowns
    3x15
    --I suck @high reps!

    --6 pull-ups to see if I could do them after some gym talk. I've never done pull-ups being 250ish!

    --Another awesome workout! I didn't even feel much pain @all in my elbows. I think training a wider grip is the solution to my tendonitis problem.

    Addison K.

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