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Thread: Sandy Tepper's Training Log

  1. #51
    Senior Member sandman24's Avatar
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    Quote Originally Posted by CHASE TRUSNOVEC View Post
    lookin good!!! any video sir??
    Video


    thanks, guys.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  2. #52
    Senior Member sandman24's Avatar
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    3/22/12
    Deadlift/Back
    Sumo Rack Pulls from 1st pin with quaded minis
    45x5
    95z3
    145x3
    195x3
    245x3
    285x3
    315x3
    345x3
    375x3
    Seated Good Mornings
    135x2x15
    185x15
    205x15
    Lat Pulldown
    9x15 (2 bench-like, 2 straight)
    T-Bar Rows
    1 plate, 10, 5 x3x15
    GHR with Light Band/Standing Ab Pulldowns
    12/130x15
    12/140x15
    12/145x15

    didn't move as fast as i wanted so i had to speed up the assistance work at the end.

    Video
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  3. #53
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    liking the rack pulls duder!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  4. #54
    WBB Team Captain Coke's Avatar
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    Doing damn good work bro.

  5. #55
    Senior Member sandman24's Avatar
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    thanks fellas. i'm having a great time right now. just have to time out some meets.

    3/23/12
    Bench with Axle (80lbs)
    80x2x6
    130x5
    170x5
    220x3
    250x3
    260x2 (miss 3)
    3 board
    290x3
    310x2 (miss 3)
    250x10
    250x8
    Incline Log
    25, 10 x10
    45 x10
    45, 5x8

    All I had time for because we had to break down the gym and set up for the meet yesterday.

    Video
    Last edited by sandman24; 03-27-2012 at 08:55 PM.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  6. #56
    Senior Member sandman24's Avatar
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    3/26/12
    Squats with ~160lbs of chain
    worked up a few sets raw adding of chain each set with the bar
    briefs
    145x3
    225x1
    325x1
    suit/straps down
    415x1
    straps up
    465x1
    505x1
    wraps
    535x1
    565x0
    Close Stance Beltless Pause Squats
    205x10
    Seated Leg Curl
    90x3x20
    Leg Press
    400x3x15
    GHR Situps holding 35lb plate
    3x12
    Ab Coaster Machine with 25/side
    3x12

    cut the Hack Squats and Leg Extensions today. First day back in full gear and it felt good. suit was big, so I'm gonna a tailor take it in a bit. Definitely needed that support on the 565 as my chest fell and I couldn't recover. Also probably not fully recovered from the meet this past weekend where I spotted and loaded. No excuse, but I was planning on squatting tomorrow. All in all I'm very happy with the 535. ~695 at the top is the most I've ever had on my back. Here is the video:

    Video
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  7. #57
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    great squatting big brotha!!!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  8. #58
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    That was a sick weight to hit with 160 lbs of chain!!

  9. #59
    Senior Member sandman24's Avatar
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    thanks guys. didn't feel all that heavy at the top. few adjustments to the suit should do the trick

    3/27/12
    Shoulders
    Axle Strict Press
    80x5
    130x5
    150x3
    130x10
    Iso Lateral Shoulder Press
    1 plate x15
    1 plate + 10x15
    1 plate +25x15
    Barbell Front Raises
    45x10
    55x10
    65x2x10
    Halbert Rows
    15x3x10
    Barbell Curls
    55x7
    65x7
    75x7
    85x2x7
    75x7
    Light Band Pushdowns (100 reps total in as few sets as possible)
    30
    20
    10
    10
    15
    15

    i'm going to throw the pushdowns in at the end of my upper body days to get a little extra blood in the tris. it was nice having an extra night to train this week. hopefully i can make it happen more often.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  10. #60
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    Nice work bro. Those squats looked awesome

  11. #61
    Senior Member sandman24's Avatar
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    thanks, len. feeling pretty good right now.

    3-29-12
    Deadlift (Hell) Day
    Conventional
    135x3
    50lb chain
    135x3
    80lb chain
    135x3
    225x3
    315x3
    365x3
    385x2
    405x0
    Speed Pulls
    110lb chain
    225x1
    150lb chain
    225x1
    190lb chain
    225x12x1
    Reverse Hyper/Barbell Oblique Twists
    200x12/10x10
    290x12/25x10
    290x12/25x10
    Pull Throughs with Strong Band/Decline Situps holding 25
    12 wide/10
    12 wide/10
    12 close/10

    I've never done so many sets of deadlifts in my life. Completely spent.

    Video
    Last edited by sandman24; 03-30-2012 at 09:50 PM.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  12. #62
    WBB Team Captain Coke's Avatar
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    Relentlessness with those deads, looking great.

  13. #63
    Senior Member sandman24's Avatar
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    thanks coke, eric killed me.

    3/30/12
    Bench against Monster Minis doubled around two dumbbells
    45x5
    95x3
    135x5x3
    155x3x3
    175x3x1
    Triceps Death (3-2-1 Boards)
    185x3/3/3
    205x3/3/3
    135x5/5/5/11 (to chest)
    Floor JM's with Axle (80)
    30lbs of chain x10
    70lbs of chain x10
    90lbs of chain x6/70lbs of chain x5/30lbs of chain x4
    Pendlay Rows
    135x10
    185x3x8
    Lat Pulldown with V-Bar (Close grip)
    10x10 (straight)
    12x8 (bench-like)
    12x8 (straight)
    12x8 (bench-like)
    Dumbbell Flies
    25x15
    30x2x15
    V-Bar Pushdowns/Reverse Flies
    90x15/70x12
    110x15/70x12
    110x15/70x12
    Hammer Strength Shrugs
    2 plates x3x20

    Video



    I didn't have time on deadlift day to hit my back so I had to work in into my bench day. No squats next week, so I'll hit some more back work.
    Last edited by sandman24; 03-31-2012 at 10:42 PM.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  14. #64
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    that conventional video was sick....nice job,,,im gonna have to try some chain stuff i always think about doing it but never want to set it up...lol

  15. #65
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    Quote Originally Posted by lennyspero View Post
    that conventional video was sick....nice job,,,im gonna have to try some chain stuff i always think about doing it but never want to set it up...lol
    It's pretty easy to drape the chains over the bar! :-P

  16. #66
    Senior Member sandman24's Avatar
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    haha thanks guys. don't get lazy on us, lenny!

    4/2/12
    Shoulders and Tris
    Strict Overhead Press with Straight Bar
    45x10
    95x3
    115x3
    145x1
    175x0
    155x1
    135x8
    Seated Dumbbell Shoulder Press
    30x15
    40x12
    50x10
    JM's on Smith Machine
    45s x3x10
    Tate Press
    35x3x12
    Side Cable Raises
    2x3x15
    Plate Raises
    45x3x15
    Dumbbell Alternating Curls
    25x10
    30x2x10
    Light Band Pushdowns (100 reps total in as few sets as possible)
    25
    20
    20
    18
    18

    no squats this week, so did some extra work. sent my squat suit to ginny to get taken in, hopefully it's back before my scheduled geared day.

    my overhead press needs to go up.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  17. #67
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    youre a deadlifting machine...that looked brutal!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  18. #68
    Senior Member sandman24's Avatar
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    thanks chase!

    4/5/12
    Sumo Deadlift
    135x5
    225x3
    315x2
    Briefs and Suit/Straps down
    405x2
    Straps up
    495x2
    525x2
    550x2 PR
    565x1 miss 2 (still a PR)
    4" Block Pulls
    405x3
    435x3
    445x3
    405x8
    Pendlay Rows
    135x10
    195x3x8
    GHR with Light Band/Ab Crunch Machine
    10/45x12
    10/70x12
    10/70x12

    great day. didn't even realize the 565 was a pr until later in the day. got out in front of me while i was bringing it down so i had to reset and it ended up screwing me up. deloading next week for sure.

    here's my video of my old pr double of 525. i missed 545 on my second rep twice in this video too. second rep couldn't quite lock the knees:

    Video


    and here's this week:

    Video
    Last edited by sandman24; 04-05-2012 at 09:36 PM.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  19. #69
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    great pr brotha!!!! good work!!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  20. #70
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    nice work bro...your sumo is super smooth

  21. #71
    WBB Team Captain Coke's Avatar
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    Very impressive man!

  22. #72
    Senior Member sandman24's Avatar
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    thanks guys, it's really coming along. hope to be around 600 by october.

    4/7/12
    Bench (ring finger grip)
    45x6
    95x5
    135x5
    185x3
    225x1
    250x1
    265x1
    280x0
    225x7, miss 8

    Chaos Bench (plates hanging from bands) pointer grip
    25 hanging x5
    35 hanging x5
    25+35 hanging x5
    35+35 hanging x5
    45+35x5x5
    Low Cable Rows
    9x3x15
    Iso High Row
    2plates/side x3x10
    Face Pulls/Cable Triceps Extensions behind head
    8x10/6x10
    8x10/6x10
    8x10/6x10
    8x10/6x10
    8x10/6x10
    High Pull Shrug Machine
    2plates x3x15

    need to get my raw bench up. a little more floor press should do the trick. next week i'm getting in my shirt and going to my chest then doing some overload work to a 2board. best to my chest is 465 and best 2 board is 500. looking to beat either.

    Video
    Last edited by sandman24; 04-08-2012 at 01:19 PM.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  23. #73
    Senior Member sandman24's Avatar
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    4/9/12
    Box Squats
    55x3
    ~55lbs of chain
    55x1
    ~125lbs of chain
    55x1
    ~195lbs of chain
    55x1
    105x1
    145x1
    195x1 too slow
    165x5x1
    Comp Stance Beltless Pause Squats
    245x10
    Lying Leg Curl
    6x3x15
    Leg Press
    430x2x15
    Leg Extensions
    10x20
    10x15
    Side Bends
    65x3x15
    Planks
    60 seconds x2
    65 seconds

    didn't like my explosiveness on the 195 so i dropped to 165. some of those were better than others. still working on getting more explosive off the box.

    Video
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  24. #74
    Senior Member sandman24's Avatar
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    4/13/12
    Bench
    45x6
    95x5
    135x5
    185x3
    225x1
    Shirt
    315x3
    365x1
    405x1
    430x1
    455x0
    455x0
    1 board
    405x1
    445x1
    Incline Log
    45s x3x8
    Wide Grip Lat Pulldown
    10x15 Bench
    10x15 Regular
    10x15 Bench
    10x10 Regular
    Dip Machine/Reverse Dumbbell Flies
    45/side x15/20x15
    45+35/side x15/20x15
    45+35/side x15/20x15
    45+35/side x15/20x15

    a little pissed off at myself for going so heavy after only being in my shirt once since february. it's the typical stuff, trouble touching and staying tight around the chest. it's ok, i'm not in the meet cycle so it's not a big deal. next time i'll put bands on and go lighter and work on staying tight, and the time after that will be triples and doubles, and that'll be the first week of my meet cycle.


    Video
    Last edited by sandman24; 04-16-2012 at 08:49 PM.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  25. #75
    Senior Member sandman24's Avatar
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    also took this week off from pulling. had to go into the city on thursday, so called it a deload. didn't need to, but couldn't hurt. deloaded squat and dead, now just have to deload bench. we'll see if that happens.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

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