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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: Week 4 Day 2 Bench   Tue Sep 29, 2009 4:36 pm

Bench
45 x 15 x 1 675
95 x 5 x 1 475
135 x 5 x 1 675
185 x 3 x 1 555
225 x 2 x 1 450
255 x 1 x 1 255
275 x 5 x 2 2750

Close Grip
250 x 5 x 2 2500

Incline
175 x 5 x 2 1750

Light Band Pushdowns 12 x 3

Serial Killers 10 x 2

Total Reps 68 Total Volume 10141

Bodyweight: 250.5
Completition: 1hr
Notes: Everything felt great and the last rep of both bench sets I had a nice long pause.
The close grip work is going really well and I feel like I am getting much stronger here.

I have been looking and I think that I am going to compete in the April IPA Lexen Xtreme Spring Classic. I wanted to go to York, but this is half the drive and I am broke right now. The $100 enrollment that they normally have at the Lexen Meets will be rough enough. Start saving now. It is also an IPA qualifier.

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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 4 Day 4 Deadlift   Fri Oct 02, 2009 3:28 pm

Deadlift
45 x 10 x 1 450
135 x 5 x 1 675
225 x 5 x 1 1125
315 x 2 x 1 630
405 x 1 x 1 405
455 x 3 x 1 1365
Total Reps 26 Total Volume 4650

SLDL 225 x 8 x 1
315 x 8 x 1

Bent Row
135 x 10 x 1
225 x 10 x 1

Dumbbell Row
90 x 10 x 2

Pull Up
10 x 2

Pull Down
10 x 2

Bent Lateral
25 x 12 x 2

Bodyweight 250.5
Completition 1.5hr
Notes Great day. My allergies were killing me, but the weights felt light as hell
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 4 Day 5 Light Bench   Sat Oct 03, 2009 3:51 pm

Light Bench
45 x 15 x 1 675
45 x 10 x 1 450 1/2" Chain/Side
135 x 5 x 1 675 (2) 1/2" Chains/Side
185 x 5 x 2 1850
Total Reps: 35 Total Volume: 3650

Flat Flys
25 x 12 x 3

Skull Crushers
70 x 10 x 1
120 x 10 x 2

Hammer Curls
35 x 10 x 2

Reverse Curls
40 x 20 x 1

Hanging Leg Raises
10 x 3

Bodyweight: 250.5
Completition: 1hr
Notes: Went really smooth and the new place is awesome to train in. I think the change in the environment will be a huge motivational push. Starting now I am only tracking the reps and volume on the major lift. I think that this was mentioned in an earlier post, but I believe this is what needs to be done. I need to increase the weight on the accessory stuff a bit as well.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 1 Day 1 Squat   Tue Oct 06, 2009 7:02 am

Squat
45 x 10 x 1 450
135 x 5 x 2 1350
225 x 2 x 1 450
275 x 2 x 1 550
315 x 1 x 1 315
365 x 5 x 1 1825
365 x 6 x 1 2190
Reps 31 Volume 7130

Good Mornings
135 x 10 x 1
185 x 8 x 1

Leg Extensions
25 x 12 x 1
50 x 12 x 1

Single Leg Band Curl
12 x 2

Seated Calf Raise
100 x 12 x 3

Standing Band Abs
15 x 3

Just started a new cycle to prepare for the ICG Push/Pull Non-Sanctioned meet in Canton Ohio. This is the first meet that I am going to do raw so I am hoping for some big numbers.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 1 Day 2 Bench   Wed Oct 07, 2009 3:35 pm

Bench @ 82%
45 x 15 x 1 675
135 x 5 x 1 675
185 x 3 x 1 555
225 x 3 x 1 675
245 x 1 x 1 245
270 x 7 x 1 1890
270 x 6 x 1 1620
Reps 40 Volume 6335

Close Grip
245 x 8 x 2

Incline
185 x 8 x 2

Pushdown
12 x 2

Serial Killer
Failure x 2

Leg Lifts
(2)1/2" Chains x 10 x 3

The leg lifts were done hanging off the edge of the bench. We loaded a bar to 145 and held it at arms length with the index finger on the smooth for two sets and with the pinky on the ring for one set while doing the leg raises.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 1 Day 4 Deadlift   Fri Oct 09, 2009 8:53 pm

Deadlift @ 82%
45 x 5 x 1 225
135 x 3 x 2 810
225 x 3 x 1 675
315 x 2 x 1 630
405 x 1 x 1 405
445 x 4 x 1 1780
Reps 18 Volume 4525

Sumo SLDL
225 x 8 x 1
315 x 8 x 1

Bent Rows
135 x 10 x 1
225 x 10 x 1

One Arm Bar Rows
70 x 10 x 1
90 x 10 x 1

Pull Ups
10 x 2

Pulldowns
10 x 2

Roman Chair
25 x 12 x 3

Today was a great training day. The cold temps made breathing a bit rough so I only managed 4 of the projected 5 reps for today. I am happy with that and will push on.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 2 Day 1 Squat   Mon Oct 12, 2009 2:15 pm

Squat @ 84%
45 x 5 x 1 225
115 x 5 x 1 575
155 x 5 x 1 775
185 x 5 x 1 925
260 x 3 x 1 780
300 x 2 x 1 600
335 x 1 x 1 335
370 x 5 x 2 3700
Reps 31 Volume 7915

Foam Box Speed Squat
225 x 2 x 4

Leg Extensions
100 x 12 x 2

Lying Leg Curl
100 x 12 x 2

Roman Chair Abs
25 x 12 x 3

I was a pit sick from allergies over the weekend so took Saturday and Sunday off. This was a great thing I think because the weights all felt light as hell.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 2 Day 2 Bench   Wed Oct 14, 2009 2:20 pm

Bench @ 84%
45 x 10 x 1 450
95 x 10 x 1 950
135 x 5 x 1 675
155 x 5 x 1 775
185 x 3 x 1 555
225 x 3 x 1 675
250 x 1 x 1 250
275 x 5 x 2 2750
Reps 42 Volume 7080

Close Grip
250 x 5 x 2

Incline
190 x 5 x 2

(Light) Band Pushdown
10 x 2

(2 Monster Mini) Serial Killers
12 x 2

Hanging Leg Raises
12 x 3

Weighted 250 this morning and I feel pretty damn good. We are all having a bit of trouble breathing in the cold, but I am managing my reps. My thought is, if I can hit a PR in the end in this atmosphere I will kill it when the temp warms up. Training is going great still. I am not really that good at either close grips or inclines, but I am getting much better.

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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 2 Day 5 Light Bench   Sun Oct 18, 2009 12:51 pm

Speed Bench @ 60%
45 x 10 x 1 450
45 x 3 x 1 135 (2) 1/2" Chains
45 x 3 x 1 135 (2) 1/2" Chains, (1) 3/8" Chain
65 x 3 x 1 195
85 x 3 x 1 255
115 x 3 x 1 345
150 x 3 x 1 450
165 x 3 x 6 2970
Reps 12 Volume 4020

Incline Flys
35 x 10 x 3

Rack Lockouts
135 x 5 x 1
225 x 5 x 1
315 x 5 x 1

Dumbbell Extensions
45 x 10 x 3

Seated Hammer Curls
45 x 10 x 2

Hanging Leg Raises
10 x 3

Fast training session, but very productive. I trained alone yesterday and I liked having the time to think about my goals.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 3 Day 1 Squat   Mon Oct 19, 2009 2:59 pm

Squat @ 86%
45 x 5 x 1 225
115 x 5 x 1 575
155 x 5 x 1 775
190 x 5 x 1 950
265 x 3 x 1 795
305 x 1 x 1 305
345 x 1 x 1 345
380 x 5 x 1 1900
380 x 3 x 1 1140
Reps 33 Volume 7010

Good Morning
135 x 10 x 1
205 x 10 x 1

Leg Extension
100 x 10 x 1
110 x 10 x 1

Leg Curl
100 x 10 x 1
110 x 10 x 1

One Arm Barbell Snatch (Per Side)
65 x 5 x 1

Dumbbell Row (Per Side)
80 x 15 x 1

Seated Calf Raises
80 x 20 x 1

Standing Abs
15 x 3
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 3 Day 2 Bench   Wed Oct 21, 2009 9:38 pm

Bench @ 86%
115 x 5 x 1 575
140 x 5 x 1 700
200 x 3 x 1 600
225 x 2 x 1 450
255 x 1 x 1 255
280 x 5 x 1 1400
280 x 4 x 1 1120
280 x 1 x 1 280
Reps 26 Volume 5380

Close Grip Bench
255 x 5 x 2

Incline Bench
195 x 5 x 2

JM Press
135 x 1 x 1
155 x 1 x 1
185 x 1 x 1

Purple Band Pushdowns
15 x 2

One Arm Dumbbell Snatch
75 x 8 x 1
80 x 8 x 1
90 x 7 x 1

The day went great and all reps were solid. I broke down the last set for a single pause. I will do this from now on probably with all sets to make sure I can hit a solid pause for competition day on December 12.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 3 Day 3 Bench   Thu Oct 22, 2009 2:21 pm

PBN (Standing)
45 x 10 x 1 450
45 x 10 x 1 450
95 x 5 x 1 475
95 x 5 x 1 475
115 x 5 x 1 575
135 x 5 x 2 1350
Reps 40 Volume 3775

Side Lateral
30 x 10 x 2

Front Lateral
30 x 10 x 2

Side Band Abs
15 x 2

Hanging Leg Raises
10 x 2
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 3 Day 4 Deadlift   Sun Oct 25, 2009 9:17 pm

Deadlift
145 x 3 x 1 435
185 x 3 x 1 555
235 x 3 x 1 705
325 x 2 x 1 650
465 x 3 x 1 1395
Reps 14 Volume 3740

Sumo SLDL
135 x 10 x 1
225 x 10 x 1

Bent Rows
135 x 10 x 1
225 x 10 x 1

My diet has sucked recently and I feel like shit. During this session I had a headache that was killing me the entire time. I am going to lay off for the weekend and get back at squatting on Monday.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 4 Day 1 Squat   Mon Oct 26, 2009 2:13 pm

Squat
120 x 3 x 1 360
155 x 3 x 1 465
195 x 3 x 1 585
275 x 2 x 1 550
315 x 1 x 1 315
390 x 5 x 1 1950
390 x 3 x 1 1170
Reps 20 Volume 5395

Box (Pause) Squat (8" Box w/ High Density Foam)
225 x 10 x 2

Good Morning
135 x 10 x 1
185 x 10 x 1

Forward Sled Drag
100 x 200ft
200 x 200ft

In the recent weeks I have been evaluating the progress that I have made and with the 4th week I have decided to make a few adjustments to the cycle. I am now going to cut out the leg curls and leg extensions due to the lack of progress. I get a good pump, but I have not seen any results outside of my knees hurting like a bitch after I do them. I am replacing the leg extensions with the box squats with a long pause and the leg curls with sled dragging. 2 heavy sets should do it until I get better with my conditioning. Dragging in the snow is always a fun thing to and I cant wait to be able to do that this winter.

I have adjusted my diet and will be focusing on recovery and weight loss, but keeping my strength and muscle in check. That being said I am going to try a 4 day cycle this week and do a bit of GPP work on the off days.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 4 Day 2 Bench   Tue Oct 27, 2009 1:46 pm

Bench
95 x 10 x 1 950
115 x 10 x 1 1150
145 x 5 x 1 725
205 x 3 x 1 615
225 x 1 x 1 225
285 x 3 x 1 855
285 x 2 x 1 570
285 x 1 x 1 285
Reps 25 Volume 5375

Close Grip
260 x 5 x 2

Incline
200 x 5 x 2

Incline Skull Crushers w/ Straight Bar
135 x 8 x 1
145 x 8 x 1
145 x 7 x 1

Hanging Leg Raises
12 x 3
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 4 Day 3 Deadlift   Thu Oct 29, 2009 12:32 pm

Deadlift
45 x 10 x 1 450
135 x 3 x 1 405
135 x 3 x 1 405 (Sumo)
225 x 3 x 1 675
225 x 3 x 1 675 (Sumo)
315 x 1 x 1 315
315 x 1 x 1 315 (Sumo)
405 x 1 x 1 405
405 x 1 x 1 405 (Sumo)
465 x 2 x 1 930
465 x 1 x 1 465 (Sumo)
Reps 29 Volume 5445

SLDL
225 x 8 x 1
285 x 8 x 1

Bent Rows
135 x 10 x 1
225 x 10 x 1
Dumbbell Rows 100 x 10 x 2
Assited Pull Ups
10 x 2

Bent Laterals
25 x 12 x 2

Shrugs
185 x 20 x 2

Roman Chair Abs
15 x 3

Great training day. This is the first time that I have done sumo pulls in about 2 years. I have done them with 225 for reps, but never heavy like today. My max 2 years ago was 450 so I guess I can call that a PR. I am doing the anabolic diet now and I will try to stick with it. I did it earlier this year and lost a good deal of weight, without any Lipo 6x or Animal Cuts and will try to do it that way again.

250.5lbs @ 23.8%bf = 191lbs Lean Mass
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 4 Day 4 Light Bench/PBN   Fri Oct 30, 2009 8:27 pm

50% Bench (1/2" & 3/8" Chain Per Side)
45 x 10 x 1 450
95 x 10 x 1 950
135 x 10 x 1 1350
160 x 5 x 3 2400

PBN
45 x 10 x 1 450
135 x 5 x 1 675
150 x 5 x 2 1500
Reps 55 Volume 7775

Floor Press @ 80%
135 x 10 x 1
255 x 5 x 2

Serial Killers (Purple Band)
Failure x 2

EZ Bar Curls (2 sets in / 2 sets out)
65 x 10 x 4

Another perfect day. Matt McCase is now the head of the AAU and a good reason I will move to that organization. Matt is a good guy and I will be there in support.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 5 Day 1 Squat   Mon Nov 02, 2009 1:45 pm

Squat
45 x 5 x 1 225
135 x 3 x 1 405
135 x 3 x 1 405
225 x 3 x 1 675
225 x 3 x 1 675
315 x 2 x 1 630
390 x 3 x 2 2340

Titan Centurion (Straps Down)
425 x 1 x 1 425
455 x 1 x 1 455
480 x 3 x 1 1440
Reps 27 Volume 7675

Good Mornings
225 x 8 x 2

Sled Drag (Forward)
45 x 200ft x 3

Roman Chair Abs
10 x 10 x 3

Yesterday was the first day on the diet and I can already feel it. I weighed in this morning at 251.5lbs. Time to start with the conditioning too. All the geared squats were really high. The suit is tight and impossible to get down with only 480. I will work this weekly.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 5 Day 2 Bench   Tue Nov 03, 2009 11:00 am

Bench
45 x 10 x 1 450
135 x 5 x 2 1350
225 x 3 x 2 1350
250 x 1 x 1 250
285 x 3 x 1 855
285 x 2 x 1 570

Long Pause Rep
285 x 1 x 1 285
Reps 25 Volume 5110

Close Grip
270 x 3 x 2

Incline
205 x 3 x 2

Incline Straight Bar Skull Crushers
135 x 8 x 1
155 x 6 x 1
175 x 6 x 1

Today went extremely well. I did not have a spotter and need to get used to taking the bar out on my own, but I got the reps and the were easy as hell. I also managed a pause rep on the second set and a long pause on the third. I will be above 300 in no time. This is the only lift that is messing with me.

Right now I have a knot in my left hamstring that I am trying to get out by Thursday so i can pull, but I will play it by ear. The forward sled dragging hits a part of the hamstring that no other movement really gets. I will prepare and move on.

Train for War!!!
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