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Thread: Polk's Road to Elite

  1. #126
    Moderator Brian Hopper's Avatar
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    Are you doing the southern states?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  2. #127
    Senior Member
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    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...

    Last edited by Polk17; 10-05-2012 at 07:35 PM.
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  3. #128
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    Quote Originally Posted by Brian Hopper View Post
    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  4. #129
    Moderator Brian Hopper's Avatar
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    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?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  5. #130
    Senior Member
    Join Date
    Aug 2012
    Location
    Central FL
    Posts
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    Quote Originally Posted by Brian Hopper View Post
    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  6. #131
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    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...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  7. #132
    Senior Member
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    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...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  8. #133
    Senior Member
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    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...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  9. #134
    Senior Member
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    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...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  10. #135
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    **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...

    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  11. #136
    Senior Member
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    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  12. #137
    Powerlifter/Strongman J L S's Avatar
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    1,390
    nice work Polk! rest up buddy! good luck!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  13. #138
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    Quote Originally Posted by J L S View Post
    nice work Polk! rest up buddy! good luck!
    Thx bruh...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  14. #139
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    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  15. #140
    Senior Member
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    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....
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

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