80's Training Montage

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Brutal Bajan
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Re: 80's Training Montage

Post by Brutal Bajan » Thu Mar 19, 2015 12:37 am

Warm Up

Bench Press
Barx3x10
95x5
135x5
185x5
225x3
275x1
315x1
350x1
315x4x3
315x5

Incline Spoto Press
3x8

Dips
3x12

Pullups
3x5

Seated Cable Row
3x12

Inverted Row
3x10

Delt Raises
3x18

Triceps Pushdowns
50

Face Pulls
50

Biceps Curls
50

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Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Sat Mar 21, 2015 3:01 am

Warm Up

Deadlift
135x5
185x5
225x3
275x3
315x1
365x1
405x1
455x1
495x1

Snatch Grip Deadlift
315x4x6

Pendlay Row
225x10
245x6

Hack Squat
1x10
1x8
1x6
1x20

Hamstring Curl
50

Back Extensions
50

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Brutal Bajan
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Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Thu Mar 26, 2015 12:58 am

Warm Up

Close Stance Box Squat w/Chains
250x4x6

Snatch Grip Deadlift
315x4x8

Deadlift Off Blocks
315x3x6

Shrugs
3x20

Leg Press
3x15

Rows
3x10

Ab Wheel
3x10

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Brutal Bajan
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Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Thu Mar 26, 2015 1:00 am

Warm Up

Bench Press
Barx12
95x10
135x8
185x4
225x2
275x1
315x1
355x1
325x4x3

3ct Pause Bench
275x3x5

Dips
50x3x10

DB Rows
3x10

Lat Pulls
3x10

Cable Row
3x10

Delt Raises
3x10

Face Pulls
3x10

Triceps Extensions
3x10

Biceps Curls
3x10

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Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Sat Mar 28, 2015 4:32 am

Warm Up

Squat
Barx10
105x5
145x5
195x3
235x6x2

Deadlift
225x3
275x3
315x3
365x3
405x3
455x5x3

Dimel Deadlift
3x12

T-Bar Row
3x12

Good Morning
3x12

Abs

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Brutal Bajan
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Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Mon Mar 30, 2015 12:12 am

Warm Up

Bench Press (Paused)
Barx2x12
95x5
135x5
185x5
225x3
275x3
295x3
315x3x3

Incline Bench Press
135x10
185x3x8

Press
135x2x5
165x2x5
185x2x5

Pendlay Row
185x5x5

Dips
50x5x8

Pullups
20x3x3

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Brutal Bajan
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Posts: 670
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Re: 80's Training Montage

Post by Brutal Bajan » Wed Apr 01, 2015 1:31 am

Warm Up

Front Squat
Barx2x10
95x5
135x5
185x5
225x3
275x3
315x1
365x3
275x3x5

Anderson Front Squat
365x3x6

SLDL
315x3x6

Leg Press
50

Shrugs
50

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Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Thu Apr 02, 2015 2:44 am

Warm Up

Bench Press
Barx2x12
95x5
135x5
185x3
225x1
275x1
315x1
365x1
340x3x3

CGBP
225x10
255x8
275x6
185x20

Pullups
3x3

Cable Row
3x15

Lat Pull
3x10

Triceps Pushdowns
100

Abs

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Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Sat Apr 04, 2015 1:21 am

Warm Up

Squat
Barx2x10
105x5
195x5
235x3
285x3
325x1
375x1
415x1
465x5x3

Block Pulls
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
545x1
585x1
495x5

Shrugs
3x20

Hack Squat
3x8

Standing Cable Crunch
3x20

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Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Thu Apr 09, 2015 12:47 am

Warm Up

Bench Press
Barx2x20
95x5
135x5
185x5
225x3
255x1
285x1
315x1
345x1
355x3
385x1
285x2x6

Chain Flies
3x15

DB Press
3x12

Rows
3x12

Lat Pulls
3x12

Delt Raises
3x12

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Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Sat Apr 11, 2015 12:38 am

Warm Up

Deadlift
135x5
225x5
275x5
315x3
365x2
405x1
455x1
495x2
525x2
545x2

Reverse Hypers
3x12

Rows
3x12

Leg Press
3x12

Standing Cable Crunch
3x12

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Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Mon Apr 13, 2015 1:22 am

Warm Up

Bench Press
Barx2x20
95x2x5
135x2x5
185x5
225x3
275x1
315x1
325x5x3

CGBP
225x2x5

Lat Pull
2x12

Triceps Pushdowns
50

Face Pulls
50

User avatar
Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Thu Apr 16, 2015 12:54 am

Warm Up

Squat
145x8
195x5
235x5
285x3
325x1
375x1
415x1
465x2
495x2
505x2

Speed Pulls
10x1

Leg Press
3x15

Reverse Hyper
3x15

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Brutal Bajan
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Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: 80's Training Montage

Post by Brutal Bajan » Mon May 18, 2015 3:07 am

Meet Report

This weekend I competed at the state APF meet. This was my first APF meet, and my first meet both squatting out of a mono, and squatting in competition without knee sleeves (as they aren't permitted in the raw division.)

Weigh-Ins: For the duration of the training cycle leading up to the meet, my weight fluctuated from the mid-240's to low-250's. A week out from the meet I weighed approximately 248lbs in the morning, so I planned a very moderate water cut to make the 242's. The Wednesday before the meet I started water loading, drinking around 2 gallons throughout the day. On Thursday I drank around a gallon, and stopped consuming any liquids around 8pm. My diet didn't change much during these two days, for the most part I ate normally. On Friday morning I weighed in at 239lbs, gave my openers, and proceeded to Dunkin' Donuts for breakfast.

Meet: The meet was on Saturday and started around 9am. There were approx. 50 lifters spread among three flights. The flights were organized based on squat openers, and I ended up being in the third and final flight. Squat warm-ups went fine, I took plate and quarter jumps up to 4 plates.

Squat
I opened with 507, and nearly jumped the squat command. This was the heaviest I've ever opened with, and it felt like it, although it still felt like an opener should - easy enough to muscle through if my technique was off, but heavy enough to give me the confidence to get into the meet. I asked one of my training partners to select my second attempt and to not tell me what it was. After a short break in the training room, I was back on the platform ready to squat. I wasn't told what the weight was, but I was told that I needed to focus, and I did. Whatever it was, I smoked it. Back in the training room one of my training partners said I just hit 561. This was a 32lbs PR. At this point I was surprised, and again my training partners picked my third attempt with me knowing. A few minutes later I was on deck and ready to squat. When I unracked the third attempt, I felt locked in, and as I squatted down I knew I had it. As I reversed, I slowed a bit out of the hole, but around halfway up I knew I had it, and I locked it out smoothly. Racked it, 3 whites, back in the training room I was told it was 584, for a 55lbs PR.

Bench Press
For bench I warmed up with a few reps with 135, and then a single with 225, and a single with 275. That was it. Opened with 325, and it felt great. Second attempt was selected by my training partners, and it was an easy 369 for an 18lbs meet PR. I didn't know what my third attempt was, but I approached the bench with confidence, got set up, unracked it, lowered it to my chest, heard the press command, and then got it around 4" off the chest before I knew it wasn't happening. I initiated with my upper body slightly before driving with my legs, and I think that's why I missed. Had I initiated with leg drive a split second sooner, I think I would have locked it out. Either way, I missed my third bench of 402, but was still happy with getting 369 in a meet.

Deadlift
By the time deadlifts rolled around I was feeling pretty drained, and knew I'd hit my opener of 525, but beyond that I just wanted a 1500 total to finish the meet. I slammed a Red Bull, which helped a bit, and only pulled a few singles in warm ups, stopping at 405. I pulled up my socks, powdered my thighs, and waited for the second flight to wrap up and then headed behind the platform. The 525 went up smoothly, and I released my grip around an inch off the floor and immediately expected to be red lighted for it. Thankfully I just got a verbal warning from the judge and the lift passed. My training partners picked my second attempt, and whatever it was went up smoothly, and this time I held my grip until I saw the white lights. For my third attempt, I didn't know what it was, but I knew it was PR territory. As I approached the platform I took a few hits of Nose Tork, got a few slaps on the back, and ripped it off the floor. As the bar got past my knees, I leaned back slightly but quickly readjusted and locked it out. I lowered the bar and expected to see reds due to hitching, but got 3 whites. When I turned around one of my training partners told me I got 600, and I was ecstatic.

All in all this was a great meet. My training partners who competed did great as well, and it was well-run, and a nice mix of raw and equipped lifting.

I ended the day with a 584lbs squat, 369lbs bench, 600 dead, a 1553 total going 8 for 9, and ended up taking 1st place in men's raw open, and best lifter men's raw open.

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