warm up
sled dragging - 70x6
hip mobility
stretching
GHR - 1x10
GHR Situps - 2x12
DE Box SQ - 165 w/blue, green, & purple bands 5x2
DL sumo - 135x5, 225x3, 315x2, 405x1, 495x1, 550xmiss WTF?, 550xmiss BS!, 550x3 PR
45° Hypers w/SSB - 3x10
Shrugs - 315x12, 405x10
Static Hold Hook Grip - 315x1 min
Double Green Band Pulldown Abs - 2x20
Adam James Abs - 2x15
Bike - 12 min
Seated Donkey Calf - 5x10-20
Hammer Strenph Upper Back/Lat - 3x10
Close Grip Pulldown - 2x12
Standing Abs - 2x20
Reverse Barbell Curls - 2x10
warm-up
sled dragging - 70x6
mini band rotator
light band pushdowns 80 reps
Blast Strap Pushups - 3x15
Reverse Blue Band Bench CG - 225x5, 275x3, 315x3, 365x3, 405x3, 435x3 PR, 455x2 PR
Blue Band Reverse Bench - 3x15
DB Cleans - 3x12
Overhead Tricept Ext. w/blue band and inch dumbell handle - 3x15
Leg Raises - 3x15
Week 2 of 6 - SQ Periodization to prepare for APF Sr. Nationals
Squats - bar x5, 55x5, 145x5, 235x5, add Metal briefs 325x3, 415x1, add single Hardcore 505x1, add light knee wraps 585x2
Speed GM - 235x3x5
GHR (back raised 12") - 1x12, 2x10 w/mini band
Lying Cable Situps - 3x10
Sled Dragging - 4 trips
Blast Strap Pushups - 3x12
DE BP - 165 w/minis 8x3
MM 5 Board Press w/minis - 275x5, 315x5, 365x3
Tricep Pressdowns - 3x20
Cable upright rows - 3x12
V-bar Pulldowns - 3x12
DB Side Obliques - 3x15
sled dragging - 4 trips
hip mobility
GHR 1x10
stretching
DE Box SQ - 145 w/blue, green, & purple bands 5x2
Speed Deadlift Conv- 325 w/minis & monster minis 6x1
Bent-over Rows - 135x8, 225x8, 315x8
45 Hypers - SS Bar 2x10
Reverse Hypers - 1x10
GHR Abs w/Green Band - 3x10
Week 1 of 6 - SQ Periodization to prepare for APF Sr. Nationals
Squats - bar x5, 145x5, 235x3, add Frantz double briefs 325x3, 425x2, 505x1, add light knee wrap 550x3
GM w/14" cambered bar - 225x5, 275x5, 315x2x5
GHR w/back raised 12" - 4x10-12
Seated Leg Raise w/chains - 4x12
SQ - 705, 733, 755x - Felt slow as fuck even though the weights felt like a joke.
BP - 479x, 496, 507PR - Missed opener. Took 10 minutes to grind out the 2nd. Shirt wasn't jacked as much as it should've been. Switched to Phi's old shirt and destroyed 507. Nice surprise.
DL - 606, 650x, 650x - Needed 650 to total Elite. Made the lift on the 2nd only to be turned down with 2 reds. Unleashed on the 3rd and ripped a callous on my right middle finger. Dropped bar.
TOT - 1846
So close yet so far. CAN YOU BELIEVE IT?!!!
Although the weights didn't feel bad at all, I am more beat up after this meet than any I've competed in. We found out some more shit about the training which is always good. There's too much information to post here so I'll give you the synopsis. Train heavy on ME day and fast on DE day. Fill in the the rest of the time doing special exercises for your posterior chan and triceps. Big news eh?
Thanks to the crews from Askew's and MHBC for their support of Texas powerlifting and it's competitors. Special thanks to the lifters, families, and friends of BAG.
I never thought Donegan's Bad Attitude Gym, named during a night of drunken debauchery in San Antonio, would evolve into a major powerlifing club. I personally received many complements yesterday about our team, and our "good" attitiudes. It's only going to get bigger, better, and badder!
