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Thread: Sandy Tepper's Training Log

  1. #76
    Senior Member sandman24's Avatar
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    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
    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. #77
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    Great Volume That stuff puts hair on your chest

  3. #78
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    yessssssss....lovin it!!! great work 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!

  4. #79
    Senior Member sandman24's Avatar
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    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
    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

  5. #80
    Senior Member sandman24's Avatar
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    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.
    Last edited by sandman24; 04-21-2012 at 07:01 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. #81
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    Deads and bench workout look awesome. What does hanging the plates do stability? Looks pretty awesome

  7. #82
    Senior Member sandman24's Avatar
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    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
    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

  8. #83
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    Quote Originally Posted by sandman24 View Post
    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..

  9. #84
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    Quote Originally Posted by lennyspero View Post
    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!!

  10. #85
    Senior Member sandman24's Avatar
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    i'd rather have stronger legs like you guys lol whatever you don't bench you can just make up on deadlift.
    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

  11. #86
    WBB Team Captain Coke's Avatar
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    Nice job man, serious efforts!

  12. #87
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    Quote Originally Posted by sandman24 View Post
    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.

  13. #88
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    great benchin 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!

  14. #89
    Senior Member sandman24's Avatar
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    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!
    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

  15. #90
    WBB Team Captain Coke's Avatar
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    Good work going on in the vid with the squat(s).

  16. #91
    Senior Member sandman24's Avatar
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    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
    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. #92
    Senior Member sandman24's Avatar
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    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
    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

  18. #93
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    congrats on the pr sandy!!! cant wait to see you guys on tuesday!!
    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!

  19. #94
    Senior Member sandman24's Avatar
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    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.
    Last edited by sandman24; 05-22-2012 at 04:11 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

  20. #95
    WBB Team Captain Coke's Avatar
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    Killer squats going on Sandy.

  21. #96
    Senior Member sandman24's Avatar
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    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.
    Last edited by sandman24; 05-07-2012 at 04:22 AM.
    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

  22. #97
    Senior Member sandman24's Avatar
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    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.
    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. #98
    WBB Team Captain Coke's Avatar
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    Nice job in the vids, you guys are putting in work!

  24. #99
    Senior Member sandman24's Avatar
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    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.
    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. #100
    Senior Member sandman24's Avatar
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    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
    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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