APF Southern CA Push-Pull Training Log

[Kroncke]

Last Saturday. . .

Bench Press Day

1. bench press
45x10
135x2x5
185x3
225x3
275x3
315x1
335x1 PR!!!

2. floor press
185x5
225x5
275x3

3. low-incline DB press
70x6
90x6

4. dips
bwx2x10

5. band pushdowns
2x15

Kroncke

 

[Kroncke]

Yesterday. . .

Deadlift Day

1. deadlift
135x10
225x5
315x3
405x1 (put on belt)
455x1
495x1
545x1
565x0 FUCK!!!

Note: What a pathetic deadlift session! A few weeks ago, I deadlifted 545 without a belt, so I don't understand how I missed 565. I got it a few inches off the ground, but I was toast. So aggrevating! I need to lose the weight I have put on in the last few weeks--being leaner has always helped my deadlift.

2. straight-leg good mornings
45x10
135x2x10

3. reverse hyperextensions
200x10
400x2x10

4. Roman-chair sit-ups
bwx15
bw+25x2x10

Sessions Note: I'm so pissed about this session that I have decided to change my lifestyle. I stayed in last night and I'm staying in tonight to enable my body to better rebuild itself. I'm even going to cut some of the nights that I work security to give myself the time I need to focus on powerlifting.

Kroncke

 

[Kroncke]

16 Week Bench Press/Deadlift Cycle

Current PRs:

Bench Press: 335#
Deadlift: 545#

Goal PRs:

Bench Press: 365#
Deadlift: 585#

16 Week Cycle

Monday: Deadlift Day

Week 1: speed deadlifts: 325x5x3, 405x3x3
Week 2: bent-knee good mornings: 3x5
Week 3: speed deadlifts: 325x5x3, 405x3x3
Week 4: Romanian deadlift: 3x5
Week 5: speed deadlifts: 325x5x3, 405x3x3
Week 6: bent-knee good mornings: 3x5
Week 7: speed deadlifts: 325x5x3, 405x3x3
Week 8: Romanian deadlift: 3x5
Week 9: speed deadlifts: 325x5x3, 405x3x3
Week 10: bent-knee good mornings: 3x5
Week 11: speed deadlifts: 325x5x3, 405x3x3
Week 12: Romanian deadlift: 3x5
Week 13: speed deadlifts: 325x5x3, 405x3x3
Week 14: bent-knee good mornings: 3x5
Week 15: speed deadlifts: 325x5x3, 405x3x3
Week 16: test new deadlift max


Assistance Work

Workout A
1. straight-leg good mornings: 3x10
2. reverse hyperextensions: 3x10
3. Roman-chair sit-ups: 3x10

Workout B
1. overhand power shrugs: 3x5 (w/straps)
2. reverse hyperextensions: 3x10
3. Roman-chair sit-ups: 3x10

Tuesday: Off

Wednesday: Bench Press Day

Week 1: speed bench press: 200x5x3, 250x3x3
Week 2: incline bench press: 3x5
Week 3: speed bench press: 200x5x3, 250x3x3
Week 4: decline bench press: 3x5
Week 5: speed bench press: 200x5x3, 250x3x3
Week 6: incline bench press: 3x5
Week 7: speed bench press: 200x5x3, 250x3x3
Week 8: decline bench press: 3x5
Week 9: speed bench press: 200x5x3, 250x3x3
Week 10: incline bench press: 3x5
Week 11: speed bench press: 200x5x3, 250x3x3
Week 12: decline bench press: 3x5
Week 13: speed bench press: 200x5x3, 250x3x3
Week 14: incline bench press: 3x5
Week 15: speed bench press: 200x5x3, 250x3x3
Week 16: text new bench press max

Assistance Work

Workout A

1. floor press: 3x8
2. low-incline DB press: 3x8
3. dumbbell military press: 3x10
4. band pushdowns: 3x15

1. close-grip bench press: 3x8
2. dips: 3x8
3. lateral raises: 3x10
4. band pushdowns: 3x15

Thursday: Off