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 South of Heaven Power Team Training Log

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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: South of Heaven Power Team Training Log   Thu Jul 09, 2009 12:04 pm

I have been a loyal buyer from APT for a few years now and thought that I would post my log here to let them know of my following and trust in them. Recently I have been posting on thepowerlifting.com, tmuslce.com, & if you want to veiw my past training until today http://southofheavenpowerteam.blogspot.com/. I feel that APT gear has gotten me a long way and just bought another set of knee wraps from them minutes ago.

To date I have:
2 pair Black Mamba 36" wrist wraps
2 pair Black Mamba 3m knee wraps
1 pair 24" Strangulator wrist wraps
1 pair 2.5m Strangulator knee wraps
10mm belt
13mm belt
1 bench belt
2 pair knee sleeves
1 pair elbow sleeves
1 Neck Harness
#5 Iron Woody Bands
APT Singlet
**I believe there is more, but I can't think of them.**

I have trained recently with, and been getting advise from, some friends at Iron Chamber Gym in Canton Ohio (I live in Canonsburg PA) and have been using their Iron Chamber charts for my bench. They have helped me get my raw bench from 285x1 to 320x1 in about 13 weeks. I have also taken my shirted bench from 390 at a USPF meet in April to 425 at the Iron Chamber meet on June 20th. Thanks to Jeff Begue and Chane Kline I almost hit 450 and will have them help for an upcoming meet in September.

I train drug free using all single ply Titan gear.
Titan F6
Titan NXG legged briefs
Titan Centurion wide stance
Titan Velocity deadlift

I was competing for the USPF until Matt McCase stepped down, but will be doing a non sanctioned meet for him at Works Fitness World in New Martinsville WV.

Past Meet Totals
USPF Parkersburg Novemeber 2008 - 242 Class @ 238bw
(4 for 9)
Squat 480
Bench DQ
Deadlift 523
DQ

USPF Pittsburgh February 2009 - 242 Class @ 225bw
(7 for 9)
Squat 462
Bench 335
Deadlift 491
3rd Place - 1288 Total

USPF Works Fitness New Martinsville WV April 2009 - 242 Class @ 223bw
(9 for 9)
Squat 491
Bench 391
Deadlift 523
1st Place - 1405 Total

Iron Chamber Gym Non Sanctioned June 2009 - 242 Class @ 238bw
Bench 425
1st Place - 425 Total

***My goal is to show APT and others that I have what it takes and be recognized very soon within the powerlifting industry.***

In the upcoming meet I am looking for a 1550-1600 total
Squat 610
Bench 455
Deadlift 545

Please follow my log.


Last edited by South of Heaven Power on Wed Jul 22, 2009 4:04 pm; edited 1 time in total
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Thu Jul 09, 2009 2:16 pm

7/9/2009 Max Effort Triceps/Lats

Reverse Green Bands
ICG Press
135x6
185x6
205x6
225x6
275x6
300x6 PR!!

ICG Rolling Press
155x6
185x6
210x6 PR!!

Rolling Dumbbell Extensions
35x10
40x8
45x6

ICG Pulldowns 3x10

Incline Curls 3x6-10

Roman Chair Abs 3x12

Leg Raises 2x12

Today was nice and easy. It went by really quick too. I am progressing in all of my tricep movements. Now I just have to wait and see when Titan is going to send me back a replacement for my torn F6
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Fri Jul 10, 2009 3:58 pm

7/10/2009 Week 3 Competition Deadlift Cycle

**Don't know if I mentioned this before, but the percentages are based off a 530 estimated max (I have pulled 525 in a meet). All these sets I have been completing raw and my strength is gaining by leaps and bounds. I love it. I may try next week to pull raw, but 475x2 raw is a PR plus 1 rep. I know I am capable, but recovery will start to suck. I also need a bit of practice in my suit.**

Warm Up
135x5
135x2 (Added 60lbs chains for all sets)
225x5 (285)
315x2 (375)
405x1 (465)
(85%) 450x2 (510) Huge PR pulling both reps raw with a reset between reps!!

**The original plan was 1 rep with chains and 1 rep without for explosion, but in the moment I was just prepared for the pulls. The bar got stuck on my shorts again so I decided that all pulling from now on is either in my suit with baby powder on the legs or my singlet with baby powder. This will take getting stuck on the shorts out of the question.**

Speed Pulls
315x6x1 Did these sumo

Circuit
Romanian 1.5's
225x3x8

Chest Supported Rows 3x8

Good Mornings (Lowered the bar a hole from last week)
135x8
225x8
320x8 PR!!

Andy PapakDeadlift 425x2x3
Same accessory work as me

It's nice to finally have somebody to scream at while they scream back at you.
***I am psyched to start the ICG 290 Pause chart on Sunday. I always get nervous when I know I have to pause reps so I keep looking at the charts over and over again mentally preparing myself.**
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Fri Jul 10, 2009 6:21 pm

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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Sat Jul 11, 2009 3:23 pm

7/11/2009 Week 1 Phase 2 ICG Heavy Bench

Warm Up
45x15
135x6
185x1

290 Pause Chart
225x6 (Extra long pause at the end of all sets)
240x4
270x3
255x2
225x6 (Held air through last 4 reps and all press calls. This was hard as hell and thought my head was going to explode.)
290x1 (Waited additional 1 full second after press call.)

Board Work
(Rage X - Cut the back of the shirt to fit. My shoulder have outgrown it and I am ok with that since I won't use it again in competition.)
3 Board
405x1
455x1
495x1
515x2 Another huge PR!!!
**First week of pause charts in my first cycle I visited ICG to train with Jeff, Chane and the crew. There is the first time I nailed 500x1 off a 3 board. 1 cycle later I get a PR and an additional rep!!**

4 Board
545x1 PR!!!
***Andy had a very loose grip on the bar and swears he ABSOLUTELY DID NOT assist at all on any reps***

Panora Pushdowns 2x15

Face Pulls 2x15

Serial Killers 2xFailure

Andy Papak
Bench
340x3 Touch and Go
340x3 All reps paused with press call

Andrew Mshar
Squat 335x3x5 All sets were great, but the last set everything came together and he nailed them all.

***Today was a spur of the moment training session. My training partner has to work on Sunday and was not able to get it in. It was today or never. He called and showed up 30 minutes later and everything went amazingly well. We are thinking about moving our bench day to Saturday now due to his work schedule and the fact that we would have 2 days off until our next squat day.***

***My board work was explosive as hell. I can't believe how fast I moved that damn bar. I will say that the shirt is tight, but I never got !@#$ out of it in the past. I am going to guess that means I am getting stronger. I am gonna go with that excuse.***

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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Sun Jul 12, 2009 10:36 pm

7/12/2009 Shoulders
Standing Military Press
135x2x8

Side Laterals 100 Reps

Upright Rows 3x10

Hammer Curls 3x10

Standing Abs 3x15
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Tue Jul 14, 2009 8:48 pm

7/14/2009 Heavy Squat
Perfect day to squat

Warm Up
45x10
135x5
185x3
285x3 Add Titan Briefs
345x2
(77.5%) 455x3 Add Titan Centurion
495x1
545x1
600x1 PR!!!
640x1 PR!!!

Sled Dragging 4 Trips Backwards
2 Plates
3 Plates
4 Plates
5 Plates

Roman Chair Abs 3 Sets

Leg Curls 2 Sets

I felt strong as hell today and unstoppable. What I though was only going to be a 610 competition squat is now becoming 660. This will really help with the 1600 goal. Thanks for all the encouragement and coaching to everybody here. I am going to proabably tighten up the straps in the near future because they were way to easy to get on. Somebody let me know if this is a good idea.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Wed Jul 15, 2009 5:21 pm

7/15/2009 Max Effort Triceps
All Straight Weight Today

Ultra Wide Bench
185x2x10

ICG Press
135x8
185x8
225x6

ICG Roll Over Press
95x8
135x6
145x6

Lying Floor Extensions
95x10
105x10
115x10

ICG Pulldowns 3x8

Shurgs (Grab each side of the green band and stand on the center. Hold @ top)
1 Green x 10
2 Greens x 10
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South of Heaven Power



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Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Sat Jul 18, 2009 4:18 pm

7/17/2009 Heavy Deadlift


Warm Up
135x5
225x3
315x1
405x1
425x1
(90%) 475x2
500x1 PR!!! Huge goal I promised a week ago I would break by the end of the month!!

SLDL (Standing on 100lb Plate)
225x10
315x8

Bent Over Rows
225x2x10

Chest Supported Row
90x10
135x8

Pull Up (Assisted)
2x10

Pulldowns
100x2x10

Seated Calf Raises
1x20

Decline Abs
2x20

This training is insane and intense. The sets and exercise selection is straight out of the Ed Coan book. For only 2 sets I was destroyed by the end and covered in sweat. My legs were shaking from just the calf raises. I will be following his routines for the squat and deadlift days and Iron Chambers work for the bench.


Last edited by South of Heaven Power on Sat Jul 18, 2009 4:24 pm; edited 1 time in total
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South of Heaven Power



Posts : 71
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PostSubject: Re: South of Heaven Power Team Training Log   Sat Jul 18, 2009 4:19 pm

7/18/2009 Week 2 Phase 2 ICG Bench Training
Weight 244lbs

Warm Up
45x10
135x8
185x5
300 Pause Chart
235x6
250x4
280x2
265x3
235x6
300x1 (Next week is a PR chart (310), but planning on attempting a 315 pause since it is a goal of mine)

Raw Boards (Pinky on ring)
2 Board
315x3
335x2
345x1
3 Board
365x1
405x.5 (Felt light and lift of guy said I got it, but I'm not so sure.)

Reverse Grip Pushdowns (Lat pulldown machine. Extra pulley makes this a bit heavier)
80x10
110x10

Face Pulls
80x10
110x10

Reverse Curls
70x20

Hammer Curls
55x20

Pull Aparts w/ Full Purple
1x20

Standing Abs
3x20
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Mon Jul 20, 2009 4:24 pm

4/19/2009 Shoulders

Press Behind Neck (PBN)
Warm Up
45x8
90x8
110x8
135x2x8

Standing Front Raise
25x3x12

Seated Side Laterals
25x3x10

Just shoulders. Nothing exciting. Squatting tomorrow.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Mon Jul 20, 2009 4:25 pm

7/20/2009 Squat Day

Warm Up
135x5
225x5 (Belt)
315x3 (Belt & Briefs)
385x2
455x1
515x1 (Belt, Single Ply Briefs, Single Ply Centurion)
(87.5%) 560x2 (Belt, Single Ply Briefs, Single Ply Centurion straps down, 2.5m Strangulator Knee Wraps)

Reverse Green Bands
655x1 (Belt, Single Ply Briefs, Single Ply Centurion Straps Up, 2.5m Strangulator Knee Wraps)

Raw Good Mornings
225x10
275x10

Backward Sled Dragging
1 Trip x 190lbs
1 Trip x 325lbs

Seated Green Band Leg Curls
2x10

Seated Calf Raises
100x3x12

Standing Abs
200x3x20

Andy Papak
385x2x3

Ryan (Was training him for football last year)
235x1 PR!


Todays training was unbelievable. It took about 2 hours, but with 3 people that is not too bad. We also took nice rest breaks between sets to ensure recovery for the next time under the bar. I am moving my squat up weekly making sure form is good and I can handle weight for reps. If I can nail 600+ for 2 reps in the coming weeks I will open heavier than anticipated. I also plan on taking a reverse band squat weekly going slightly heavier each week. I want to use 700 in a few weeks. Today was easy and not stressfull at all.

Andy moved his squat way back and is having trouble due to "looking" for the box all the time. When it was there he would touch and go and could handle nice weights, but now things are a bit rougher. I will change that for him though.

Ryan could not squat/bench/deadlift to save his life a few months ago and at 15 years old his coaches for football taught him completly wrong. I changed a few things and within time his strength and speed are insane now. He will most likely play strong safety this year.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Wed Jul 22, 2009 4:16 pm

7/22/2009 Light Bench and Accessory

Wide Grip Bench (1 finger width wider than usual)
185x10
225x10

Dumbbell Flys
35x3x12

ICG Press
135x10
225x10
315x6

ICG Rolling Press
135x10
185x10 PR!

ICG Reverse Grip Pushdowns (Lat pulldonw machine)
2x85x10

Seated Bar Curls
1x95x20

Standing Abs
3x20

Purple Pull Aparts
2x15

Andy Papak
Bench
355x2x3 (1 pause rep on first set, all 3 paused on second set)


Close Grip
325x2x3 (All reps paused)

Incline
285x2x3 (Paused all reps)


Last edited by South of Heaven Power on Thu Jul 23, 2009 11:26 am; edited 1 time in total
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South of Heaven Power



Posts : 71
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PostSubject: Re: South of Heaven Power Team Training Log   Thu Jul 23, 2009 11:25 am

7/23/2009 Conditioning

Cardio (Heart Rate 125-135bpm Range)
15 Minutes Elliptical
5 Mintes Recumbent Bike

Monster Stick
Legs, Arms, Neck, Traps

Foam Roll
Ab(ad)ductors, Upper Back, Armpits

Purple Band Traction
Back, Shoulders, Legs

Laccross Ball
Ass

Shoulder Circuit

Stability Ball Abdominal Stretch
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Fri Jul 24, 2009 5:18 pm

7/24/2009 Deadlift

Gear Day
135x5
135x5 (Groove Briefs)
275x2
315x1 (Velocity Bottoms)
405x1
455x1 (Straps Up)
505x1
555x0 !@#$er stopped about 2" above the damn knee again. I need to fix this!

SLDL (Standing on 2" thick plate. All reps pulled from floor)
315x10
335x10

T-Bar Rows (Close Grip)
5 Plates x 2 10

Close Grip Assisted Chins
2x10

Pulldowns
130x2x10

Seated Calves
2x10

Abs
3x20

Andy
Deadlift
415x2x3
We worked on fixing his stance a bit and the bar moved a lot faster. Now to get a smooth pull and get rid of the initial jerk.

All together it took about 45 minutes to complete and I am dying today.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Sat Jul 25, 2009 4:39 pm

7/25/2009 Week 3 Phase 2 ICG Bench

**Today was a day of big PR's**

Warm Up
45x10
135x10
185x5
225x1

310 Pause Chart
240x6
260x4
290x2 (Pause Rep PR!!)
275x3
240x6
315x1 (Pause PR!!)

Titan F6 Boards
405x2 (3 Board)
425x1 (3 Board)
445x1 (2 Board)
460x1 (1 Board) 35lb PR!!
475x1 (1 Board) 50lb PR!!
500x1 (2 Board) 45lb PR!!

Press Behind Neck (PBN)
95x2x8

Front Lateral
25x2x12

Seated Side Lateral
25x2x10

Serial Killers
2xFailure

Face Pulls
2x10

Jeff
Bench 275x2x3 (Working on form and pausing)

Andy
Light Benching

Andrew
Squat 345x5 *Sick nose bleed*, 345x3 *Dumped the 4th rep*

Adam
Bench 275x2x3 (Working on form and pausing)
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South of Heaven Power



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Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Sun Jul 26, 2009 2:35 pm

Yesterdays Benching. I wore a singlet to check my arch and make sure the ass was staying down. I am getting my new APT singlet this week.

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South of Heaven Power



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Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Tue Jul 28, 2009 11:29 am

7/27/2009 Heavy Squat

Warm Up
135x2x5
185x5
225x2
315x2 Added Titan Briefs
405x2
495x1 Added Titan Centurion
(90%) 585x2 Added Strangulator Knee Wraps
655x0 Bar started to slide down the left side of my back in the hole and I almost lost it.

https://www.youtube.com/watch?v=WAe67hIimYU
***The 585x2 was about parallel and I know I need to get a bit lower, but for a double and that heavy I am happy. Our bar sucks, it whips and bows bad and walking it out is so hard. One step and it almost throws you on your ass. I can't afford a better bar right now though so I will have to make do. I hope training with !@#$ will be nice when I get under a good bar that is worth squatting with at the meet.***

Good Mornings
1x225
1x285

Sled Drag Forward
1 Trip x 335
1 Trip x 335 + 155lb Training Partner

Seated Calves
3x12

Steep Incline Abs
2x15

Hanging Leg Raises
1x15


Andy
Squat 385x2x3

Andrew
Deload Deadlift 315x3x5


Check out the new Website and let me know what you think. I got really bored on Saturday. There is a ton more to do, but will get to it soon.

http://www.southofheavenpowerteam.com/
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Tue Jul 28, 2009 11:06 pm

7/28/2009 Light Bench
Illegal Wide Bench
185x2x10 (Zero leg drive)

ICG Press (Reverse Bands)
135x10
185x10
225x10
275x2x10

ICG Rolling Press
135x10
185x10
225x6

Rolling Dumbbell Extensions
35x3x12

Horizontal Preacher Curl
1x20

Cable Scott Curls
1x20

**Today was not the greatest days. I am feeling a bit burned out, but will finish this week and head to Nags Head for vacation on Saturday. I think a week off would do me good. I will come back full force.**

Andy Papak
Heavy Bench 365x2x2 Pause Reps
Close Grip 350x2x2
Incline 300x2x2
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South of Heaven Power



Posts : 71
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PostSubject: Re: South of Heaven Power Team Training Log   Wed Jul 29, 2009 7:03 pm

7/29/2009 Back Rehab/Prehab

Stretching

Foam Rolling

Monster Stick

Lacross Ball

Back/Hip Work with Body Weight

Nothing major, but I am a bit sore today and needed a bit of blood flow for deadlifting tomorrow.

Andy Papak
Press Behind Neck 225x2x3

***Andrew is on a slight deload preparing for the meet***
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Thu Jul 30, 2009 5:52 pm

7/30/2009 Deadlift

Deadlift
135x2x5
225x5 Groove Briefs
315x1
405x1
(85%) 460x2

Rack Pulls (Below Knee)
135x2
225x2
315x2
405x2
495x2
545x1 Real fast through the sticking point
565x1 Slow, but got it easy

Bent Over Rows
225x2x12

Close Grip T Bar Rows
90x12
115x12

Close Grip Pull Ups
2x12

Pull Downs Palms In
2x12

Calf Raises
1x20

Hanging Leg Raises
3x12



Andy - 435x2
Ryan (150lbs & 15yrs old) (the football player I trained that just asked to be on the team) - 315x1
Adam - 385x2
Sean (37yrs) (he asked to be the new addition to the team)335x1
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Fri Jul 31, 2009 3:01 pm

7/31/2009 Week 1 Phase 3 ICG Bench Training

Bench
135x2x5
185x5

Reverse Green Bands
225x3
275x3
315x3
335x3
365x1
405x1 20lb PR!!!

Titan F6
455x3 4 Board
475x2 3/2 Board
495x1 Touch
515x1 Touch
545x1 Pulled shirt down too tight and it would not touch

Took Bands Off
455x1
***I had the strength for this and it was easy, but my training partner grabbed it when he got worried taht I was going to miss it. He said the reason was that with out anybody else in the gym he was being extra cautious and jumped the gun.***

Press Behind Neck
90x2x8

Front Raise
2x10

Side Raise
2x10

Panora Pushdowns
2x10

Face Pulls
2x10

When I get back from vacation I am going need to get the guys together for a full crew of spotters. This time nobody is going to touch the bar unless I am about to die underneath it.
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Mon Aug 10, 2009 8:08 pm

8/10/2009 Squat
First day back from vacation
**My hip is sore from driving and my knees ache too.**

Squat
45x5
135x5
185x3
295x2
335x1 Briefs
405x1 Briefs
475x1 Briefs/Suit Bottoms/Knee Wraps
515x1 Briefs/Suit Bottoms/Knee Wraps
585x1 Briefs/Suit Straps Up/Knee Wraps

Leg Extensions 2x10

Leg Curls 2x10

Seated Calf Raise 2x10

Hanging Leg Raises 3x10

When I post the video later you will notice that I am sitting back much better. My knees barely move at all. On the down side of this though, I have officially changed my squat form 4 weeks out from the meet and 585 was hard. I am planning on opening with 585 then making my move from there. The vacation was a great time, but coming back to training after 9 days off was rough. I don't look forward to doing that again and when I do I don't plan on having a meet so soon afterward.
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Thu Aug 13, 2009 8:13 am

8/12/2009 ICG Week 1 Phase 3 Bench Training

Bench
45x10
135x10
185x2
225x3 Add Reverse Greens
275x3
315x3
365x2 PR!!
410x0

Titan F6
455x1/1 3/2 Board
475x1 1 Board (Felt heavy as hell and realized that the bands were not on so I just kept going without the bands)
425x1 Chest
435x1 Chest PR!!
445x0 Chest (Lost it forward)
500x1 3 Board
545x1 4 Board

PBN
115x2x5

Side Laterals
2x10

Front Laterals
2x10

Panora Pushdowns
80x2x10

Face Pulls
150x2x10
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PostSubject: Re: South of Heaven Power Team Training Log   Thu Aug 13, 2009 6:28 pm

8/13/2009 GPP

Starting to feel a bit better!!!

Treadmill - 7.5 Incline/2.5mph
2.5m Forward
2.5m Backward

Elliptcal - Level 5
2.5m Forward
2.5m Backward

Recumbant Bike - Level 5
5m

Treadmill - 7.5 Incline/3mph
2.5m Forward
2.5m Backward

Landmine 1x20

Standing 1x20

Standing Right Leg Forward 1x20

Standing Left Leg Forward 1x20

Decline Abs 1x15

Hanging Leg Raises 1x20

Side Bends 1x20

For the last few days I have weighed between 246-247. I am going to up my protein and watch the carbs now and cut the 4lbs on the drive down probably. I can't afford the hotel room so we will drive down in the morning and weigh in. I will then just eat as much as I can.
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