2007 APF Sr. Nationals Training Log

[scottish]

Damn dude, whats your body weight.. Incredible #'s.

[RJstrong]

Damn dude, whats your body weight.. Incredible #'s.

... 248 today. will be 242 for the contest weigh in.

[audis4]

omg, that's what i'm going to be wei g hing and i'm no where close to your #'s

[RJstrong]

I gotta play catch up a bit... I've been internet slackin'... here is Monday's squat and Thursday's Bench

Squat (full gear... preds, Ace)
bar x 10
145 x 6
235 x 5
325 x 5
415 x 5
505 x 3
belt on and straps up from here...
595 x 3
685 x 2
knee wraps from here...
865 x 1 (maybe my deepest squat in the ACE yet... probably my opener + or-)
955 x 1/2 (cut it... still having some balance issues in the ACE with the heaviest attempts)

not a bad day but not epic either... i think my balance issues are simply from feeling slightly over trained. this is my last heavy squat day before Sr's. Probably just hit an opener next week and go around 75% the week after that... finally ending with the entire week off before the meet. I cant wait for my off week!!! RECOVERY!!!

Bench
bar x 2 x 10
135 x 10
225 x 10
315 x 5
405 x 3 (3 board)
put on the Rage x
495 x 3 (3 board)
600 x 1 (full range missed grooved it high on the chest but hit it anyway... i haven't worn this shirt in a while)
put the f6 on
650 miss (grooved it nicely i just pushed back to far and hit the rack for the miss)
675 miss (over-trained here as well)

I can tell my body is due for a break... I feel like the work is basically done. Feeling over-trained and having my bench feel like it's backsliding is actually par for the course at this stage. If i said it once I'll say it again... I cant wait for my off week!!!

[RJstrong]

Friday
Deads (full gear)
135 x 2 x 6
225 x 2 x 3
315 x 3
405 x 1
495 x 1
635 x 1
725 miss (this sux)

Saturday
Arms
machine curl/rope pushdowns
5 x 10 x 10

smith machine skullcrushers/hammer curls
4 x 8 x 8

buddy curls
60 lbs. start at one rep up to 10 reps back to one rep

incline rope pushdowns
5 x 8-10

feeling rough... and got some shit going on in my family that is very distracting. somehow i gotta get my head back in the game!

[RJstrong]

starting to deload a little... and decided to break out my old squat suit. here's how today's squat session went:

Squat (full gear preds, titan boss, erector shirt)
bar x 2 x 10
145 x 2 x 8
235 x 6
325 x 3
415 x 3
505 x 3
595 x 3
straps up and knee wraps from here...
705 x 3
755 x 3

work sets were 80 - 85% of my best competition squat. man did it feel good to break out the old titan boss. i think i will open in that suit and possibly take a second attempt in it (i really want to hit a 900 before i retire it). I love my ace but a may of sized it a little small for an opener squat... just seems impossible to hit ***th. I think I need to get a 52 or 54 to squat in. If nothing else my 50 is great to pull in so it's far from a waste.

[RJstrong]

Bench

bar x 10
135 x 10
225 x 6
315 x 3
405 x 3
495 x 3
put on the rage x
600 x 1
back to raw
405 x 8 (paused)

felt pretty solid today. as you can see I only hit one rep in a shirt. felt smooth but the 495 for 3 took a little out of me... all in all a good day.

[RJstrong]

Monday/Squat

full gear (preds, titan, erector shirt... ya i'm back to the old squat suit)
bar x 10
145 x 8
235 x 6
325 x 3
415 x 3
505 x 3
595 x 3
straps up and knee wraps from here...
685 x 1
765 x 1
855 x 1

everything felt smooth here... it's nice to finally hit ***th in the squat. I did way too much quarter squattin' in the ACE!!!

Thursday/Bench (raw)

135 x 10
225 x 10
315 x 10
3 board from here...
405 x 3
495 x 3
545 x 3
585 x 3 (needed a bump on the 3rd)

contest time is gettin' close!!!

[RJstrong]

Results... 3rd place with a 2204 total.
squat 848
bench 650
deadlift 705
I had an off day only going 4 for 9... just felt a bit over-trained for this one. anyway back to the drawing board!!!

[artica]

RJ,

sorry bud, Im a straight shooter, with the numbers you just posted YUP that was a bad day. Your deadlift is low, bench is low and squat is low for you, your capable of more on all three lifts. Add another 100lbs to that total when it's put together.

Other than that, shit man, it's not like your total all that bad though. It's a sick total bud. So, in that sense congratulations.

Overtraining is not pretty. Maybe next meet you let BIG AL here prep you up dawg...

Hope all else is well. Keep in touch.

Al

[RJstrong]

RJ,

sorry bud, Im a straight shooter, with the numbers you just posted YUP that was a bad day. Your deadlift is low, bench is low and squat is low for you, your capable of more on all three lifts. Add another 100lbs to that total when it's put together.

Other than that, shit man, it's not like your total all that bad though. It's a sick total bud. So, in that sense congratulations.

Overtraining is not pretty. Maybe next meet you let BIG AL here prep you up dawg...

Hope all else is well. Keep in touch.

Al

hey thanks al... i will get it together one of these times !!! not my best performance (actually i think it was my worst)... it was one of those days you're happy to just make it thru. anyway i hope your training is going well for the pro-am. hit me up when you get a chance!

RJ