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Thread: Training Log: 2004 APF Nationals

  1. #1
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    Training Log: 2004 APF Nationals

    Eric Adolph
    Bodyweight - 148 lbs.
    Last Meet: 6/2002 (474 Sq, 308 BP, 479 DL = 1262 Total)
    Best Meet: 4/2002 (470 Sq, 305 BP, 505 DL = 1280 Total)

    Current Gym Lifts- (Lifetime Drug Free)
    Squat: 565 (2/28/04)
    Bench: 345 (11/21/03)
    Dead: 535 (7/30/03) -- http://www.TeamTaylor.net/Videos/Eric535dl.wmv
    Total = 1445

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    3/2/04, Speed Bench Workout- (Last workout of "Pre-Meet" Cycle)

    Speed Bench Press-
    [+ 80 lbs of Chain]
    3@105x3 (34%, close)
    3@115x3 (37%, med)
    3@125x3 (41%, comp)
    {Med Grip Singles}
    135x1
    165x1
    185x1
    205x1 -- 10 lbs PR

    Decline Bench Press- (Close Grip)
    135x5
    175x5
    205x5
    230x11 -- 10 lbs PR

    Rolling DB Extensions- (on bench)
    20s x 10
    25s x 10
    30s x 10
    35s x 10
    40s x 10

    Tri Pushdowns- (M-Bar, Wide Grip)
    70x10
    90x10
    110x10
    130x10
    150x08 + 60x10 (reverse grip) + 60x12 (close grip)

    DB Shoulder Laterals-
    12s x 10 (front)
    15s x 10 (front)
    20s x 10 (front)
    12s x 10 (side)
    15s x 10 (side)
    20s x 10 (side)

    Shoulder Horn-
    12s x 20
    15s x 15
    20s x 20

  3. #3
    HomeYield WillKuenzel's Avatar
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    When doing speed bench press, how do you decide that its fast enough to count as a PR? Obviously you could do quite more but do you factor the speed into it when counting it as a PR?
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
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  4. #4
    Senior Member Anthony's Avatar
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    I already knew you were strong, but I had no idea you were 148!! That just blows my mind! I'm looking forward to watching your progress, glad to see you posting a journal.
    Facebook - BW166 SQ585 BP405 DL660 CL310

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    is numero uno Saint Patrick's Avatar
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    Nice work on the decline
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
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    Quote Originally Posted by HomeYield
    When doing speed bench press, how do you decide that its fast enough to count as a PR? Obviously you could do quite more but do you factor the speed into it when counting it as a PR?
    Once every 3 weeks I work to a certain weight after my speed sets. The first time out of the 3 weeks it is with 2 doubled-MiniBands, and the 2nd 3-week cycle it is with 2 chains. The first time I did each of these cycles, I started with comfotable weight that was not fast, but not very slow. So every time I work up over this weight, I count it as a PR. The speed does not factor into it. If it is slower than I would like, I will just lower the top single until it becomes as easy as I want it. However, each time I have went up 5 - 10 lbs with no decrease in speed (I started at 185 on teh day with 2 chains. The 205 was the easiest weight so far, so I will go 210 next time.

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    Quote Originally Posted by Anthony
    I already knew you were strong, but I had no idea you were 148!! That just blows my mind! I'm looking forward to watching your progress, glad to see you posting a journal.
    Thanks a lotl I hope I can be of some help.

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    Quote Originally Posted by Saint Patrick
    Nice work on the decline

    Thanks! Close grip decline is a great tricep movement to do once every couple of weeks on Speed Days. It's a good full range movememt that smokes your tris, and won't leave your pecs shot for Max Effort day on Friday.

  9. #9
    Super Mastah Mod rookiebldr's Avatar
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    Quote Originally Posted by Anthony
    That just blows my mind!
    Mine too. I feel so weak! Amazing lifts.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

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  10. #10
    Gaglione Strength Chris Rodgers's Avatar
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    Glad you started a journal Eric. I just hope you stick with it so everyone gets to see exactly how much of a freak you are.


    See you on Saturday.

    PS- what's your PR with the blue bar on a 12" box? I need to know what to shoot for. :P
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

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    Wednesday, 3/3/04: Speed Sq/Dl Workout
    Week 9 of Squat Cycle; Week 3 of Dead Cycle

    Speed Box Squat- (14.5" Box)
    [+ BlueBand]
    8@210x2 (44%)

    Speed Deadlifts- (Conventional, Raw)
    [+ PinkBand, 4x Looped; 5" Platform]
    8@235x1 (47%)
    [NoBands, From Floor]
    12@335x1 (66%)

    Bent-Over Rows- (Bench Grip)
    135x8
    185x8
    225x8
    265x8

    Glute-Ham Raises-
    2x10 + MiniBand
    1x20 + MiniBand

    1-Arm Rear Delt DB Flies-
    10s x 10
    15s x 10
    20s x 10

    Core Ab Machine-
    45x10
    90x10
    120x8

    Notes-
    My lower back was sill aching like hell from Saturday's workout, and
    I thought I would be in a lot of pain and barley be able to Sq and DL.
    Luckily, after a couple of warmups, not only did all of the Squat
    sets not hurt, but they were very fast. Deads were just as easy too;
    and I think my form was pretty decent too.

    Assistance work was also very strong; back and hams seem to be
    getting a lot stronger.

    Thinking about going to Blue+Pink for a few weeks, and starting
    the next cycle with Greens instead of Pinks. I've been using the
    same band cycles (with basically the same weight) ever since I
    squatted 405, so it might be time to change that up a bit.

  12. #12
    Administrator chris mason's Avatar
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    I am glad to see you have started a journal here Eric. Maybe you guys can get the rest of the crew to do the same and to post on our powerlifting forum. We would really like to grow that aspect of the site.


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    Baby Seal Clubber ElPietro's Avatar
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    The singles after speed bench, are they done with an exaggerated pause at the bottom? I think it was an article by Louie Simmons I read that mentioned he'd do a single at something like 75% of his max after speed just to focus on exploding off the chest. Just wondering if this is what you are doing.
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    Senior Member cphafner's Avatar
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    Very strong lifts. Where do you work out on the Island? I used to lift at Bev Francis Gold's in Syosset. That gym was a mecca, I miss it all the time.
    My Journal
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    Quote Originally Posted by chris mason
    I am glad to see you have started a journal here Eric. Maybe you guys can get the rest of the crew to do the same and to post on our powerlifting forum. We would really like to grow that aspect of the site.

    No problem; I'll ask the big guys when they get back from the Arnold.

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    Quote Originally Posted by ElPietro
    The singles after speed bench, are they done with an exaggerated pause at the bottom? I think it was an article by Louie Simmons I read that mentioned he'd do a single at something like 75% of his max after speed just to focus on exploding off the chest. Just wondering if this is what you are doing.
    I do the singles the same way as the speed triples -- touch-and-go. It's actually easier to practice explosion this way, as pausing just builds static strength. I only pause full range reps when I put my bench shirt on. However, all my board-work is paused, raw and shirted.

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    Quote Originally Posted by cphafner
    Very strong lifts. Where do you work out on the Island? I used to lift at Bev Francis Gold's in Syosset. That gym was a mecca, I miss it all the time.
    Thanks man. I train at Iron Island gym in Oceanside. We have an awesome team of about 30 people there. Plus, we have 2 Monolifts, a power rack, 270 lbs worth of chain, 3 squat bars, 2 texas power bars, a few deadlifts bars, 1 safety squat bar, 1 westside cambered bar, a buffalo bar, a glute-ham raise, reverse hyper, and tons of other stuff.

  18. #18
    Senior Member cphafner's Avatar
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    I'm not familiar with that gym. My dad works in that neck of the woods, in Lynbrook. I grew up in Huntington, so I didn't make it down to the south shore much.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

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    Senior Member Anthony's Avatar
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    11 posts and already he's rubbing in how good his gym is.

    Who's all going to the Arnold? Is that where Big John will be attempting the 1000+ squat? Phil Harrington (posts here once in awhile) is competing in the 181 class and his numbers are unreal. Should be a good show!!
    Facebook - BW166 SQ585 BP405 DL660 CL310

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    Quote Originally Posted by Anthony
    11 posts and already he's rubbing in how good his gym is.

    Who's all going to the Arnold? Is that where Big John will be attempting the 1000+ squat? Phil Harrington (posts here once in awhile) is competing in the 181 class and his numbers are unreal. Should be a good show!!
    A few gusy went down to watch; CT, Big John and Peter C. Our friends Joel Toranzo (308) and Greg Savino (181) will be lifting in the bench meet!

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    3/5/04, Friday: Max Effort Bench Workout
    Week 1 of Cycle

    2-Board Press- (Med Grip)
    [Weight + (Chain Weight) x Reps]
    135 + (000) x 3
    185 + (000) x 1 -- add boards here
    225 + (000) x 1 -- add Karin Shirt # 3 here
    225 + (040) x 3
    225 + (080) x 3
    225 + (120) x 3
    225 + (160) x 1 -- PR
    240 + (160) x M
    240 + (160) x M (comp grip)

    5-Board Press- (Med Grip)
    135x5
    185x5
    225x5
    275x5
    315x3
    335x3 -- 30 lbs PR triple

    4-Board Press- (Med Grip)
    225x5
    255x5
    285x3
    300x1
    315x1

    Bench Press- (+ Justin's Denim Shirt)
    [Comp Grip]
    135x5 (only reps that touched)
    225x3
    [Med Grip]
    225x3
    275x3
    305x2

    Notes-
    Very good workout tonight. I have never done chain work with
    the shirt on, and it was very interesting. Since there was a lot of
    deloading, everything was hard to touch and I had to bring the bar
    a bit out of my groove. However, the weight was llight enough at
    this point that the shirt was giving a good pop anyway. The shirt
    was cutting out just as the chains were loading, so the midrange
    and top were a real bitch. The weight got real heavy, real fast.

    I hadn't done any straight weight board work in a while, so I
    started with some 5-Boards and then went down to 4. Both went
    better than I expected. My best ever Med grip 5-Board was 330x1,
    and 335x3 wasn't super-hard today.

    Also, the last time I did 4-Boards fresh with Med grip, I barley made
    315. My all-time PR is 335, but that was also done fresh. After a ton
    of other **** today I made a more solid 315. Something's working
    .... it's just not the shirt, LOL.

    Tried on Justin's shirt just for the hell of it at the end of the workout.
    I touched 135 easily, so I just cranked it down and hoped for the
    best. It was actually pretty tight at that point, but I was a ways
    from touching anyway, as the shirt wanted to put me too low.

    I tried using my Med grip with my shirt today, and it seemed
    stronger than my using my regular comp grip of max width. I'll have
    to play with that some more.

  22. #22
    Super Elite shredder's Avatar
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    Nice workouts man! Very impressive weights.
    age:22
    weight: 155?
    height: 5'9"

    -LONGER TERM GOALS-
    benchpress: 275x1
    military press: 160x1
    deadlift: 405x1

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    3/6/04, Saturday: Max Effort Squat/Dl Workout
    Week 1 of Cycle

    Westside Cambered Bar Low Box Squat- (12" Box) -- Titan-1 Briefs
    155x5
    205x3
    245x1
    300x1
    350x1
    400xM
    390x1 -- 5 lbs PR

    Deadlifts- (Sumo, Full Gear)
    135x5
    245x1 (+ Metal Briefs)
    335x1 (+ Titan Suit-2)
    335x1
    425x1 (+ straps up)
    515x1 --- Easy
    555xM --- Bar spun out on left-side

    Deadlifts- (Conventional, Raw; JS-Platform)
    [+ Doubled Monster-MiniBand]
    135x1
    185x1
    225x1
    255x1
    260xM

    Lat Pulldowns- (Straight Bar, WIde Grip; To Abs)
    120x10
    150x10
    180x08
    210x05

    Decline Situps- (+ weight behind head)
    1x10 + 10 lbs
    1x10 + 25 lbs
    1x11 + 35 lbs

    Notes-
    This was a pretty good workout; we aren't training next Saturday,
    so that we might as well beat the **** out of ourselves today in
    every possible way, LOL.

    Started with a low box WSB Cambered bar with a loose set of briefs.
    I did this once and managed a gut-busting 385. Warmups- felt good
    so I took 50 lbs jumps to 350 and tried 400. The bar rolled up onto
    my neck as I came off the box and I wasn't going anywhere after
    that. My legs were feeling pretty shot (I am used to waiting much
    longer between attempts, LOL) so I went down to 390 for a 5 lbs
    PR. It came off the box easy, but then tossed me foward, but I
    managed to grind it out.

    Tried on the Titan Poly DL suit, which seemed to work good when
    pulling with the bands last time. I have done 535 in this thing a
    while back, and lately have missed 545 and 550 when using the
    canvas. 515 went pretty easy, so I went for 555. I think I must
    have offset my feet or grip (or both, lol), as the bar lauched up
    on the right side, but lagged a bit on the left, and then twisted
    out in front of me. Might try the canvas again next time. The lighter
    weights go up faster with the Poly, but I seem to get closer on the
    heavier attempts with the canvas.

    I felt completely shot by this time, but decided to pull some raw
    conventionals with the Monster-Minis. These bands are MUCH
    harder than a regular Mini on the Deads. 225 felt ok, but 255
    was a grinder. Tried 260 for teh hell of it, but couldn't quite finish it.
    My best pull with a regular Mini was 315 (which was teh 1st movement),
    so I thought this was pretty good. In my log, I see I have worked
    up to 225 with a MMB at the end of a few Speed Workouts, but
    I am not sure how close to a max that was. I remember it being
    very tough, though.

  24. #24
    Gaglione Strength Chris Rodgers's Avatar
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    Great job yesterday man. The cambered bar squats are freakin crazy, lol. Next time I'll get ya. Gotta go 415 to take out eddie.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  25. #25
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    Quote Originally Posted by Chris Rodgers
    Great job yesterday man. The cambered bar squats are freakin crazy, lol. Next time I'll get ya. Gotta go 415 to take out eddie.
    By that time, Eddie will probably be closer to 500, LOL. Hey, I don't think Vinny was too hapy that we whopped his ass, hehehehe. Nice work.

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