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Thread: Sandy Tepper's Training Log

  1. #176
    Senior Member sandman24's Avatar
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    thanks, terry. just got a new camera, so should have some more fun.

    8/20/12
    Leg Press/Leg Extensions
    200x8/5x10
    275x8/5x8
    350x15/6x15
    400x15/7x15
    450x15/8x15
    500x15/9x15

    Squats with belt
    150x12
    175x12
    200x12
    225x12

    Stiff Legged Dumbbells to knee/Seated Leg Curl
    50x15/90x15
    55x15/100x15
    60x15/110x15
    65x15/120x15

    Slight Decline Situps
    4x15

    Ab Pulldown
    8x10
    9x10
    10x10
    11x10
    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. #177
    Senior Member sandman24's Avatar
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    8/23/12
    Deadlifts on Rogue Platform
    Average Bands
    135x3
    Average and Light Bands
    135x3
    Briefs and Belt
    225x1
    Suit/straps down
    315x1
    straps up
    345x1
    375x1
    405x2x1

    Conventional Block Pulls (bands still on)
    225x3 belt
    275x3
    300x3

    Elevated GHR with 25lbs chain


    3x10
    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. #178
    Senior Member sandman24's Avatar
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    8/24/12
    Axle Floor Press
    80x4
    40lbs chain
    80x4
    130x3
    160x3
    190x1
    210x1
    225x1
    230x0
    Sling Shot
    235x3
    250x3

    Incline Close Grip
    145x5
    195x3x3

    Cybex Lat Pulldown
    55/side x10
    100/side x3x10

    Iso High Row
    90/side x3x10

    Seated Dips
    45/side x15
    90/side x3x10

    Straight Arm Lat Pulldowns
    5x3x10

    1 Arm Pushdowns/1 Arm Cable Rows
    5x12/5x10
    5x12/5x10
    5x12/5x10

    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

  4. #179
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by sandman24 View Post
    thanks, terry. just got a new camera, so should have some more fun.
    Nice with the new camera, always doing fine work.

  5. #180
    Senior Member sandman24's Avatar
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    thanks, terry.

    8/27/12
    12.5" Box Squats
    ~80lbs chain
    55x2
    ~140lbs chain
    55x2
    ~190lbs chain
    55x1
    105x1
    145x1
    195x5x1

    Beltless Competition Stance Pause Squats
    170x1
    210x1
    250x10

    Lying Leg Curls
    10x2x10
    10x8/6x4

    Close Stance Leg Press
    200x5
    380x5
    470x3x15

    Leg Extensions
    9x2x20

    Ab Coaster
    25/side x15
    35/side x3x15

    Top Cable Side Twists?
    5x3x12

    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. #181
    WBB Team Captain Coke's Avatar
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    Great job with the squats and all.

  7. #182
    Senior Member sandman24's Avatar
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    thanks terry

    8-30-12
    Sumo Speed Pulls
    Single Ply briefs (to stretch out)
    135x5
    add ~150lbs chain
    135x2
    225x1
    275x1
    315x11x1

    Dimel Deadlift
    315x3x8

    Pull Throughs
    150x3x12

    45 Degree Back Raises with rehab bar and 5's on each side
    3x10

    miscounted the deads and fell a set short. no big deal

    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. #183
    Senior Member sandman24's Avatar
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    8/31/12
    Bench
    45x5
    doubled minis
    45x2x5
    95x3
    135x3
    185x1
    225x1

    New Shirt
    275x3 (touched third one)

    Old Shirt
    315x1
    360x1
    400x0
    405x1
    430x0

    Rolling Triceps Extension/Reverse Flies
    30x15/80x15
    35x15/90x12
    40x15/100x10

    Preacher Curls
    3x10



    just missed the 430. if i hadn't have missed 400, i might have had more gas. pleased with the workout, though my groove was a little on the low side.
    Last edited by sandman24; 09-14-2012 at 10:01 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

  9. #184
    Senior Member sandman24's Avatar
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    9/3/12
    Squats
    55x3
    ~130lbs chain
    single ply centurion briefs/predator briefs
    55x3
    145x3
    235x1
    suit/straps down
    325x1
    straps up
    415x1
    480x1
    wraps
    530x1
    580x1



    had a slight grab from the back spotter on the 580. felt good with the added support, even though the suit still felt a little loose.
    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. #185
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    Squats looked awesome; form on point, and much better pop than usual!
    Last edited by Eric Adolph; 09-04-2012 at 12:33 PM.

  11. #186
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    Very nice across the board Sandy!!

  12. #187
    Senior Member sandman24's Avatar
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    thanks gentleman. things have been insanely busy.

    9-6-12
    Conventional Deadlift
    135x5
    225x2
    315x1
    365x1
    405x2x3
    415x3
    445x3 PR
    415x2x3

    SSB Close Stance 10" Box Squats
    45x5
    95x5
    135x3x8

    Standing Single Leg Leg Curl
    15x3x15

    Single Leg Leg Press
    90x3x8

    Leg Extensions on black machine
    50x3x15

    Leg Raises
    3x15

    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

  13. #188
    Senior Member sandman24's Avatar
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    9-7-12
    Bench
    45x5
    95x3
    135x3
    165x3
    195x3
    225x3
    245x3 (misloaded 5lbs one side...my fault)
    245x3
    Sling Shot
    265x3
    285x3
    305x2
    320x0

    Close Grip 3 board
    225x2x8
    225x7

    Lat Pulldown
    8x20 Benchlike
    8x20 Straight
    8x20 Benchlike
    8x20 Straight

    Dumbbell Flies/Barbell Front Raises
    25x15/45x15
    25x15/45x15
    25x15/45x15

    Dumbbell Rows
    50x3x12

    Light Band Pushdowns
    25
    25

    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. #189
    Senior Member sandman24's Avatar
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    9-10-12
    13" Box Squats with Average Band
    Single Ply Centurion
    60x5
    110x2
    150x1
    200x1
    240x10x1

    Competition Stance Beltless Pause Squats
    45x1
    135x1
    225x1
    270x10 PR

    Lying Leg Curl
    80x3x12

    Hack Squats
    90 x2x12

    Leg Extensions
    6x2x20

    Kneeling Ab Pulldown
    210x3x20

    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. #190
    Senior Member sandman24's Avatar
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    9-13-12
    Sumo Deadlift
    ~40lbs chain
    135x3
    briefs
    135x1
    225x1
    315x1
    suit/straps up
    405x1
    475x1
    525x1
    560x1
    585x1 PR

    Conventional Raw Pulls off of 3.5" Blocks
    ~40lbs chain
    405x3
    ~70lbs chain
    405x3
    ~100lbs chain
    405x3

    Iso Lateral Row
    45/side x10
    90/side x10
    115/side x3x10

    GHR with 35 behind head
    3x10

    Straight Arm Lat Pulldowns
    5x3x12

    Green Band Close Stance Good Mornings
    3x12



    not only was the 585 a pr with chains, it was a pr with straight weight too. deads are really coming along this cycle.
    Last edited by sandman24; 09-17-2012 at 08:12 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

  16. #191
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    Quite an update man, props on the new PRs.

  17. #192
    Senior Member sandman24's Avatar
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    9/14/12
    Bench with 100lbs chain
    45x3
    2 board
    95x3
    135x3
    165x1
    190x1
    205x1
    215x1 PR
    225x0
    Sling Shot
    235x3
    270x1 PR

    Incline Dumbbell (1 arm at a time with light band)
    30x10
    40x10
    40x8
    40x8

    1 Arm Triceps pushdowns
    5x3x15

    Side Raises 20x3x15
    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. #193
    Senior Member sandman24's Avatar
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    9-20-12
    Conventional Deadlift
    Jump Stretch with quaded minis
    95x3
    140x1
    190x1
    230x5x1
    240x5x1
    250x5x1

    SSB Close Stance Beltless Pauses Squats
    45x3
    95x2
    135x1
    185x10

    Stiff Legged Dumbbell Deadlift
    55x3x12

    Leg Extensions
    6x2x20

    Standing Ab Pulldown
    9x15
    10x3x15
    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. #194
    Senior Member sandman24's Avatar
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    9-21-12
    Bench
    45x5
    135x5
    135x3
    185x3
    225x1
    3 board
    275x1
    Shirt (no boards)
    315x3
    365x1
    405x1
    445x0
    475x0
    475x1 PR

    3 board raw
    225x8
    255x5
    275x3
    295x1
    315x1 PR
    325x0
    2 board
    225x10

    T-Bar Rows
    45x15
    90x3x15

    Dumbbell Reverse Flies
    20x3x15
    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. #195
    Senior Member sandman24's Avatar
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    9-24-12
    Squats
    55x2x3
    Predators and Single Ply Centurion briefs
    145x3
    235x3
    325x1
    Suit with Straps up
    415x1
    505x1
    570x1 self knee wrap
    610x1 real knee wrap
    640x1

    Close Stance Beltless Pause Squats
    145x2
    195x1
    250x10

    Seated Leg Curl
    100x3x15

    Highest Incline on the Leg Press
    200x6
    400x3x15

    Single Leg Extensions
    4x3x10

    Decline Situps
    3x15

    Side Bends
    55x3x15
    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

  21. #196
    Senior Member sandman24's Avatar
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    9-27-12
    Deadlift Deload
    Pendlay Rows
    95x10
    Standing on short minis
    95x10
    145x3x10

    Cybex Lat Pulldown (inside grip)
    55/side x10
    100/side x3x10

    1 Arm Seated Cable Row
    3x3x12

    Leg Raises
    3x20
    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. #197
    Senior Member sandman24's Avatar
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    9-28-12
    Bench with Doubled Minis
    45x8
    1 board
    95x5
    120x3
    145x3
    170x3
    185x1
    200x1
    215x1
    225x1
    185x7 help on 8

    Military Press
    45x5
    95x8
    115x8
    135x5

    Lying Chest Press Machine
    90x3x20

    Tate Press
    30x3x12

    Dumbbell Reverse Flies/Barbell Curls
    25x12/45x12 (4 sets)
    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. #198
    Senior Member sandman24's Avatar
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    10-1-12
    Sumo Deads
    135x2
    135x1
    225x1
    315x1
    405x1
    500x1
    545x1
    600x0
    600x0

    wasn't into it so just left. felt exhausted and that i needed to take a break for the night.
    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. #199
    Senior Member sandman24's Avatar
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    10-3-12
    Front Squats
    45x3
    95x3
    135x1
    185x1
    225x1
    250x1
    275x0 bar rolled off
    225x1

    SSB Competition Stance Pause Squats
    135x2
    185x1
    225x10

    Elevated GHR with Light Band
    3x10

    Black Machine Leg Extension
    70x3x15

    Seated Ab Machine
    200x3x12

    High Cable Oblique Twists
    4x12
    6x3x12
    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. #200
    Senior Member sandman24's Avatar
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    10/4/12
    45x3
    40lbs chain
    45x4
    105x3
    145x3
    195x2
    215x1
    225x1
    Sling Shot
    245x1
    260x1
    275x1

    Incline Barbell Close Grip
    135x12
    165x8
    185x5 help on 6

    Seated Dips
    45/side x15
    70/side x3x15

    Rolling Dumbbell Extensions
    30x3x12

    Dumbbell Curls
    30x3x8

    getting close to the xpc semis and i've been slacking on the log. i feel great, even though i missed the 600 deadlift. the 585 with 40lbs of chain should put me there. squats feel great, and hopefully continue up to the meet. taking my last shirt bench this friday. really coming down to it!
    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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