2007 APF Sr. Nationals Training Log

[RJstrong]

Training for Sr. Natty's has officially started! Last time I believe I started with squats this time I'm gonna start with bench... take a look:

3/22/07
Flat bench:
bar 2 sets 10
135 2 sets 10
225 x 10
315 x 10
405 x 5
3 board press:
495 x 3
585 x 3
put on my f6 for a 2 board:
635 x 1 (smoked it)
full range going for a PR:
675 x 1 (smoked it for a PR)
705 x 1 (needed a bump)

Usually if I hit a PR in training I typically call the workout. However, things were going so well I squeaked in another attempt. I'm now wondering if I could of hit the 705 if I would of just went right for it??? oh well it was close and I feel like I have plenty of time to get everything squared away. Nothing better then getting a training cycle off to a good start!!! On a little side note... I'm CPU illiterate so if you wanna see the 705 goto www.myspace/akarjstrong.com. I'm an idiot and didn't think of recording the 675...

[RJstrong]

I decided to listen to the body and tone it down a bit today for deadlifts. I hit a PR last week pulling outta the rack, and normally I take the following week off. However, today I decided to pull... just not too heavy. Here ya go:

3/23/07
Deads (full gear... preds, inzer hardcore, & erector shirt)
135 x 5
225 x 3
315 x 3
405 x 3
495 x 2
585 x 1

Narrow grip pulldowns
5 x 8-12

Cable crunches
5 x 20

Felt like an EZ day, almost too EZ. I've been pulling pretty heavy the last 3 weeks so I felt like I needed one of those lackluster kinda dayz. As you can see I pulled it off...

[scottish]

Hell yea, we all need a slacker day every now and then..

[Doc.Sust]

cant wait to see the squat day! thanks for posting this rj

[artica]

awesome. Your logs are nothing fancy but entertaining with the constant huge freaking numbers. Looking forward to following your progress.

I took on a partial sponsorship with titan, I received a double f6 and double katana, the super plus f6 is much more of a shirt both are also grid stitched. Try sending your to Ken anderson to get grid stitched, gives a little more pop which is a nice little addition. you can get it all done within a week.

Good luck Ron.

[Doc.Sust]

awesome. Your logs are nothing fancy but entertaining with the constant huge freaking numbers. Looking forward to following your progress.

I took on a partial sponsorship with titan, I received a double f6 and double katana, the super plus f6 is much more of a shirt both are also grid stitched. Try sending your to Ken anderson to get grid stitched, gives a little more pop which is a nice little addition. you can get it all done within a week.

Good luck Ron.

partial sponsorship? your numbers are great, should be a full, tell that cheapskate pete to open his wallet

[RJstrong]

thanx fella's! Let me play catch up here... we did more of a bodybuilding workout on Sat... and damn my arms are still kinda sore... lol! anyway here's how it went:

Biceps

Machine Curls 5 x 8-12 (nice warm-up)

Incline DB Curl 4 x 6-10

Flat Bench Cable Curls 4 x 12

Tri's

Push Downs 4 x 8-12

JM Presses 2 x 10

2 x 5

Overall everything felt good... I'm starting to really like doing biceps first! With them pumped up it feels like I have something to push against when doing tri's... it definitely feels better on the elbows which is the most important reason I've enjoyed this slight change.

[audis4]

wow RJ, your crazy!! you have any pics?

[RJstrong]

Leg Day...

Squat (full gear)

145 2 x 6

255 2 x 5

345 x 3

455 x 3

545 x 1

635 x 1

Hack Squat

5 x 6,6,3,3,3

Leg Press

4 x 10

Step Ups (60lbs DB's)

3 x 6 each leg

Another toned down workout. A little spot is slightly strained in my mid back so breaking in my new squat suit was cut early today. From Hacks to Step Ups I ended up pushing the pace a bit to work on some conditioning... ending on a more positive note.

[RJstrong]

3/29/07

I'm trying hard to listen to my body and take it a bit easier than normal so today ended up being a de-load/speed bench day.

Bench (3 board)

Wide Grip 405 x 3 x 3

Medium Grip 405 x 3 x 3

Close Grip 405 x 3 x 3

Hammer Strength Incline 3 x 8

The main goal today was speed, speed and more speed!!! I also tried to keep the pace moving faster than normal to work on some conditioning. All in all everything felt good... I just need to heal up a few areas a little more before I get back to the real heavy training.

[Doc.Sust]

Two thumbs up!

[audis4]

Insane strength RJ!! Keep it up man, following your log

[RJstrong]

Insane strength RJ!! Keep it up man, following your log

Thanks bro... it's gonna get really insane here in a couple of weeks!

Still deloading... decided to stay away from any kind of pulls. This deloading shit is for the birds... I think It would be better to just take a week off! Anyway here is what went down for today...

Wide Grip Pulldowns

3 x 8-12 (warm up)

3 x 6-8

Bent Over rows

3 supersets of 8-10 over & under hand

Bent Over DB Rows

3 x 6-8 (120, 130, 140lbs)

Pretty simple and pretty lame if you ask me... I'm looking forward to the 10 week mark where I plan to step it back up!!! Patience Daniel-son...

[RJstrong]

I had to take a little break... I came down with a cold last week that hit my chest pretty hard and this week my 80 year old grandmother fell and broke her hip. She is doing well and luckily there was no complications with her surgery. The funny thing is I think the break was a blessing in disguise as far as my training goes as my body feels refreshed! Anyway, now that everyone feels sorry for me check out how my training went...

Bench
135 x 2 x 10
225 x 20
225 x 3
315 x 3
405 x 3
3 boards from here...
495 x 3
585 x 3
545 x 3

DB Floor Press
100 x 10
120 x 2 x 8

Hammer Strength Incline
3 x 8

Cable Crossovers
3 x 10

All in all things felt good... I needed a slight bump on the 3rd rep at 585, which kinda pissed my off, but other than that I'll take it.

[RJstrong]

Today turned out pretty good as well. Today was a first... I pulled of a 6" platform using a sumo stance. I've done plenty of work off the platform using a conventional stance but never sumo... go figure? Anyway since changing my stance to sumo I thought what better time than now. check it out:

Sumo Deads (6" platform)
135 X 2 X 10
225 X 2 X 5
315 X 3
405 X 2
495 X 1
545 X 1
585 X 1 (DAMN that's a long wayz down there)

Hypers w/Medium Band Tension
3 x 8 (paused for 2 count at the top)

Partner Assisted Leg Raises/Throws
3 x 10

Narrow Grip Pulldowns
3 x 8

Everything seems to be flowing nicely... the hypers got my lower back pumped big time!!! I can't wait to squat next week... I really need to get my Pro Ace broken in... it's the gnarliest suit I've ever owned hands down. I cant wait to see what I can do in it!!!

[RJstrong]

Nothing fancy today... just wanted to feel some weight and try to break in my new Ace Pro Squatter. The good news is I finally got the suit sitting right on my body... the bad news is I'm nowhere close to hitting ***th. This was my 3rd workout in the new suit... this time I went with my power pants as opposed to predators. Check it out:

Squats
(straps down)
135 x 2 x 10
255 x 2 x 3
455 x 3
545 x 2
635 x 1
(straps up & knee wraps)
725 x 1
815 x 1
905 x 1

I still have a lot to learn as far as this suit is concerned but things are definitely on the up and up! The main thing I have to learn is dealing with the adjustable straps. I'm a newbie with this style but I feel like it will work nicely once I get it dialed in. Hands down this was my best day with ***th but I still have a ways to go... but damn the pop is sick!!! I'm the best 1/2 squatter in the gym...

[audis4]

905....omg...do you have a pic?

[RJstrong]

905....omg...do you have a pic?

no pics... it was about 4-5 inches high. I need to start bringing in the camera... hopefully I will have some pics or vids up soon in the upcoming 2 months left of training.

[Doc.Sust]

Nothing fancy today... just wanted to feel some weight and try to break in my new Ace Pro Squatter. The good news is I finally got the suit sitting right on my body... the bad news is I'm nowhere close to hitting ***th. This was my 3rd workout in the new suit... this time I went with my power pants as opposed to predators. Check it out:

Squats
(straps down)
135 x 2 x 10
255 x 2 x 3
455 x 3
545 x 2
635 x 1
(straps up & knee wraps)
725 x 1
815 x 1
905 x 1

I still have a lot to learn as far as this suit is concerned but things are definitely on the up and up! The main thing I have to learn is dealing with the adjustable straps. I'm a newbie with this style but I feel like it will work nicely once I get it dialed in. Hands down this was my best day with ***th but I still have a ways to go... but damn the pop is sick!!! I'm the best 1/2 squatter in the gym...

what suit are you using?metal? titan?

[Doc.Sust]

Today turned out pretty good as well. Today was a first... I pulled of a 6" platform using a sumo stance. I've done plenty of work off the platform using a conventional stance but never sumo... go figure? Anyway since changing my stance to sumo I thought what better time than now. check it out:

Sumo Deads (6" platform)
135 X 2 X 10
225 X 2 X 5
315 X 3
405 X 2
495 X 1
545 X 1
585 X 1 (DAMN that's a long wayz down there)

Hypers w/Medium Band Tension
3 x 8 (paused for 2 count at the top)

Partner Assisted Leg Raises/Throws
3 x 10

Narrow Grip Pulldowns
3 x 8

Everything seems to be flowing nicely... the hypers got my lower back pumped big time!!! I can't wait to squat next week... I really need to get my Pro Ace broken in... it's the gnarliest suit I've ever owned hands down. I cant wait to see what I can do in it!!!

i dont know if you want my advice ,but i pulll sumo as well, pulling off a 6 inch box is to much IMO for the sumo stance., i believe you would be better of with a sumo stance off of 2-3inch box.

[RJstrong]

i dont know if you want my advice ,but i pulll sumo as well, pulling off a 6 inch box is to much IMO for the sumo stance., i believe you would be better of with a sumo stance off of 2-3inch box.

Ya... I think next time I will pull off 100 lbs. plates!

[RJstrong]

what suit are you using?metal? titan?

Metal

[Doc.Sust]

Ya... I think next time I will pull off 100 lbs. plates!

even the 45lb plates will work with sumo, 100's still may be to high but try them out

[Doc.Sust]

Metal

me too. the ace suit i assume you use?

[RJstrong]

me too. the ace suit i assume you use?

ya... I think it's going to be the suit!!! i have a question for ya doc... what kind of shoes do you like to squat & pull in???

[Doc.Sust]

squat in chcks because of the flat surface, works well for wide stance. i also have a pair of safe squat shoes with a slight heal i used to use when my stance was close. now that i a m wide, i dont use them

when i pull i used to use the slippers, but my feet kept sliding so i found an old pair of wrestling shoes and they work great. i dont know why people pull in chucks, it doesnt make sense to me

[RJstrong]

Hit a little chest today check it out...

Flat Bench (purple bands/choked tight for heavier band tension)
bar x 2 x 8
135 x 5
225 x 3
3 Board from here...
315 x 3
405 x 3
495 x 3 (needed bump on the 3rd)
455 x 3

DB Floor Press
130 x 5
150 x 3
180 x 3
200 x 3 (that was heavy... although the hardest part was balancing those big bastards)

Cable Crossovers supersetted w/one arm push downs
100 x 3 x 10 x 10

Feeling good... PR'd DB Floor Press with the 180's and 200's!!! Gotta love that no matter what lift it is. Things are starting to pick up which is a great feeling!!!

[RJstrong]

Deadlift day... one of my personal fav's!!! I went ahead a gave the Metal Ace a try. Take a look...

Deads
135 x 5
225 x 3
315 x 3
405 x 2
straps up from here...
495 x 1
585 x 1
675 x 1
705 x 1
725 x 1

Hypers, Leg raises, sit up, sit-down calves GIANT SET
3 x 10 x 10 x 10 x 10
I consider this to be my cardio... LOL!

Narrow Grip Pulldowns
3 x 8~10

I felt like I did fairly well in the ACE... I think the 705 was the only pull I really nailed. The suit was throwing me out of my groove just a bit. I'm not convinced by today as far as using it for SR's... but then again using a suit period still kinda feels weird to me. 5 years of powerlifting and I've only used a suit for around 6 months. Southern States (my last meet) was the 1st time I've worn one in a contest... so I've gotta get a hell of a lot more practice in. Actually I'm still getting used to pulling sumo as well. I think in the long run these changes will pay off. I'm determined to pull 800 one day!!!

[RJstrong]

Speed Bench/Arms

Close Grip
Bar x 2 x 12
135 x 2 x 8
225 x 2 x 6
3 Board from here...
315 x 3 x 3

Push Downs
4 x 10

Overhead DB Extensions (singles)
45 x 10
50 x 10
55 x 10

Superset Machine Dips/Machine Curl
4 x 10 x 10

Standing DB Hammer Curl
55 x 10
65 x 8
75 x 6
100 x 5 (swingers -lol-)

Incline Hammer Curl
45 x 3 x 10

[Doc.Sust]

pulling in multi ply feels weird to me too

[RJstrong]

Well today was an interesting day. I decided against heavy band work and just went straight weight... I ended up taking 1005 for a couple of rides. Here's how it went:

Squat (full gear/predators, Metal Ace, & erector shirt)
145 x 2 x 5
235 x 2 x 3
345 x 3
455 x 3
545 x 1
straps up from here...
635 x 1
725 x 1
knee wraps from here...
815 x 1
905 x 1
1005 x 2 x 1 (first time ever attempting the big one)

I've gotta say I'm pleased with today's work...even though everything is still high. I feel like it was my best day for ***th in the brand spankin' new Metal Ace! My first attempt at 1005 felt crazy... I unracked it and immediately had a balance issue. The attempt was definitely high, but not bad for a 1st try. I immediately wanted to take it again because I felt like I wasted a bunch of energy getting set. The second attempt was unracked perfectly with no problems... I took it about a 1/4 down and just came right back up with it. I was gassed out after the 1st try which made me cut it even higher. They both popped back up nice but I have a ways to go, as far as ***th is concerned, before 1000 drops. Well it's a start anyway... and now I finally know what the big one feels like... Heavy!!! ~ ~

[Doc.Sust]

some big weight RJ, good work

[RJstrong]

Bench day!!! I think I'm still kinda paying for Monday's squat day so I decided to put the shirt on early... take a look at how things went:

Bench
bar x 2 x 10
135 x 2 x 10
225 x 10
315 x 3
3 board and shirt from here...
405 x 3
495 x 3
585 x 3
full range
675 x 1 (needed a slight bump to lockout... dammit man!)
back to raw for reps
315 x 20
225 x 25

Hammer Strength Incline
4 x 6 (paused & worked speed)

Cable Crossover
4 x 10 (f*cking bodybuilder)

All in all not bad... I would have liked to hit the 675 clean though... i smoked it last time I attempted it about a month ago. Just gotta keep cranking away Sr's will be here before I know it!!!

[RJstrong]

Reverse Band Deads
225 x 2 x 10
315 x 5
405 x 3
495 x 3
585 x 3
705 x 1
765 x 1

Weighted sit ups x Hypers x Roman Chair Super Set
3 x 8 x 8 x 8

We used a 50 lb DB for sit ups and hypers... the reverse band was a set with less band tension than we normally use... just shakin' it up a bit.

[audis4]

your crazy RJ!!

still can't believe your squat #'s!!

post a vid or something, that would be awesome!

[RJstrong]

Squat (Preds, Metal Ace, Erector Shirt)
straps down...
bar x 6
145 x 2 x 6
235 x 3
325 x 3
415 x 3
505 x 2
straps up...
595 x 2
685 x 2
775 x 3 x 2

Hack Squats
6 plates x 6
8 plates x 6
10 plates x 6
12 plates x 6

Feeling pretty good... although ***th is still an issue in the ACE. My very last attempt was my deepest. So I ended on a good note... still a good inch or two high. Decided against knee wraps today which went well. All in all the body is feeling good which is a great sign at this stage of training.

[RJstrong]

I need to do a little catch up... so here's the last couple of dayz

Bench
bar x 2 x 10
135 x 2 x 10
225 x 2 x 8
(really just a quick warm up for floor presses)

Floor Press
225 x 2 x 5
315 x 5
405 x 3
425 x 3
455 x 3

Feeling a bit over trained in the bench so I ended it here... just some light to moderate work.

Today went really well in the deadlift... check it!

Deads (powerpants & ACE)
135 x 2 x 5
225 x 2 x 3
315 x 3
405 x 3
495 x 1
585 x 1
705 x 1
765 x 1 PR!!!

Hypers, Roman Chair, sit up
3 x 8 x 8 x 8
used a 45 lbs. plate for hypers

Man I'm stoked the F' out on the 765... seems like I've been chasing 8 plates on each side for toooooo long! I hope this is a sign of good things to come... seems like 800 is so close yet so far away. I wasn't convinced the ACE was the way to go but with powerpants I'm loving it... I will give this combo a try on Mon. for squats. I just feel like the preds and ACE may be too much for me at this point... we will see!

[RJstrong]

Arms

machine curls
5 x 10-12

one arm machine curls
4 x 10 x 10

incline bench hammers
4 x 5 x 5
(1st 5 reps single arm... following 5 reps double arm)

push downs
5 x 8-10

single arm push downs (overhand)
2 x 10
single arm push downs (underhand)
2 x 10

machine dips
5 x 8-10

Consider this one more of a rehab workout... my intentions were really to get a good pump and get some blood in the arms (elbows). still feeling a bit overtrained on the bench so no close grips today.

[RJstrong]

Squat Day... I think I'm still paying for my PR pull from Fri. anyway, take a look...

Squat Full Gear (no preds today... powerpants, erector shirt, Metal Ace.)
bar x 10
145 2 x 6
235 x 5
325 x 3
505 x 2

straps up from here
685 x 2

knee wraps from here
865 x 1 (had some balance issues unracking the weight... on a positive note definitely my deepest squat yet in the ACE)

955 x 1 (shitty attempt here... total quarter squat, just not feeling it today so I cut it way short)

pissed off I took all my gear off and hit 405 for a nice and deep 10 reps then called it... not happy with today's results but I gotta get over it and move on! the powerpants work better as far as getting ***th but I feel like i missed the PRED's today. i tell ya what the ACE is no joke it hasn't been easy for me to get my groove... I'm taking a little wider stance than normal which I think is why I've had some balance issues with heavier weight... i just need to get my head right and quit over analyzing the situation dammit!

[RJstrong]

check out today's work...

Bench
bar x 2 x 10
135 x 2 x 10
225 x 2 x 5
315 x 3
405 x 1
495 x 1
put on the f6 from here...
585 x 1 (3 board)
655 x 1 (smoked it)
shirt off...
225 x 20

Sit down calf
5 x 12

donkey calf
5 x 12

superset calves
3 x 10 x 10

Felt good today everything on the bench felt EZ!!!