Powerlifting Meet Prep

[Rick S.]

Several weeks ago Bert asked me to place my training log on this forum. This thread will describe my training for the 2008 AAPF Southern States Powerlifting Championship which will be held in Jacksonville, Florida on December 6th. This will be my first meet as a Master lifter and I will be competing in single ply gear in the 242# class. I have been competing since 1985 when I was a Freshman in college. My coach has been Bill Gillespie at Liberty University since day 1.

I had shoulder surgery in March of this year to repair a torn right labrum so my pressing is not quite up to par. In 2006 I won the 275# class at the Southern States meet.

I hope this helps you in some way. Unless otherwise noted, all training is done raw. Sets and reps are listed as sets x reps. If you have any questions please contact me at Rick@SilverbackStrength.com or visit me at www.silverbackstrength.com.

07/02/08

Squat 440 - 6x3

Military Press 3x6

JM Press 3x8

07/05/08

Squat 440 - 6x2

Bench Press 185x5, 225x4, 275x2, 315x1

07/07/08

Squat 440 - 6x4

(Ran out of time)

07/08/08

3 Way Shoulder Circuit (Light warm-up & rehab w/10# plates) for 3 rounds:

-Front Raises w/thumbs up x 10

-Lateral Raises w/thumbs up x 10

-Bent Lateral Raises w/thumbs down x 10

Bench Press 315 - 3x3

Seated Rows 3x8

Dips 3x6 (Still leery of dips until shoulder flexibility returns fully)

JM Press 1x6, 2x8

07/09/08

Squat 440 - 6x2 (light knee wraps)

07/11/08

Deadlift 330 (60% of estimated raw 1RM of 550) 8x2 w/45 sec rest between sets

Lat Pull-down 2x10, 1x8 (Last 2 sets w/the stack)

Reverse Hyper 3x6

Tate Press 3x10

Seated Rows 3x10

JM Press 1x10, 2x6

Tri-Press Down 3x8

07/15/08

(Missed Monday. Had to cram 2 workouts into 1)

Good Mornings w/Safety Squat Bar 8x155, 6x175, 4x200, 1x235, 1x255

Pull-ups 3x6 (1st since surgery. Last set was tough.)

Seated Femoris Curls w/purple Jump Stretch band 3x10

Reverse Hyper 3x8

12 round circuit:

Bench Press 2x170 (50% of estimated raw 1RM - 340) + Horizontal Pull-ups x 7

Tri Press Down 3x8

BB Curls 3x8

JM Press 3x8

07/17/08

Box Squat 275 (50% of 550 1RM box squat w/suit bottom) + green Jump Stretch band resistance 12x2

Reverse Hyper 2x8, 1x6

Seated Femoris Curl w/ green Jump Stretch band 3x10

Standing Core work with Sorinex Landmine 3x8

BB Curls 3x8

07/22/08

Good Mornings w/Straight Bar 6x135, 4x175, 2x200, 2x225, 1x255, 1x275, 1x300, 1x315, 1x335

Close Grip Incline 8x135, 5x185, 3x205, 2x225, 1x275, 1x300

Horizontal Pull-ups with feet on Swiss Ball 1x15, 1x12, 1x10

Lat Pull-Down 3x8 (Sets 2&3 w/stack)

Military Press 3x10

Tri Press Down 3x10

07/24/08

Box Squat 300 (55% of 550 1RM box squat w/suit bottom) + green Jump Stretch band resistance 12x2, 45 seconds rest between sets

Sled Face Pulls (Sled + 90#) 4x50 yards

Pull-ups 3x6

Horizontal Pull-ups 4x10

BB Curls 3x8

07/25/08

Bench Press 3x300, 3x315, 3x320, 8x260, 8x265, 8x275

JM Press 3x8

3 Way Shoulder circuit (See 07/08)

Tri Press Down 3x10

07/28/08

Good Mornings w/Buffalo Bar (Most comfortable option) 145x8, 235x8, 285x3, 325x1, 345x1

1 Leg Step-ups onto 14” Box, green Jump Stretch band resistance, 2x15 each leg (Attach bands to side of belt and try to complete all 15 reps without stopping.)

Sled Pull-through 180 + Sled x 50 yards, 135 + Sled x 50 yards

07/29/08

3 Way Shoulder Circuit x 3

Bench Press 250 - 3x6, 250 - 1x18

Bent 1 armed rows w/Sorinex Landmine 6x6

Tri Extension (facing away from machine) 5x10

08/06/08

Good Mornings w/ Buffalo Bar, warm-up then 285x3, 325x1, 355x1, 370x1

24” Box Jumps w/ Jump Stretch band resistance, 3x8 w/purple, 1x8 w/green

Seated Femoris Curl 3x10 w/green band

08/07/08

3 Way Shoulder Circuit x3

Bench Press 270 - 3x4, 270 - 1x14

3 round Superset: Military Press x 6 /Pull-ups x 6 for 3 rounds

3 round Superset: Close Grip Incline Bench x 10 / Horizontal Pull-ups x10

Vacation 08/08-15/08

[Matt Brouse]

Welcome to the Sorinex forums! Will be looking forward to following the path the medal platform!

[Rick S.]

Sorry for the long post last time. I had some catching up to do.
This week looked like this. My shoulder has really come around lately.

08/18/08
Deadlift off Knee High Pins - Warm-up then 315x4, 405x2, 465x1, 500x1
1 Legged Step-ups to 14" Box (Green Band resistance) 2x15
Reverse Hyper 3x8
Tabata Air Squats (Lowest round was 11.) If you aren't familiar with the Tabata protocol, it is a killer. It is probably the most productive way to spend 4 minutes if that were all the time you had to work out.

08/20/08
Rotator Cuff Warm-up - YTM's with mini bands 3x10
Bench Press 270 3x8 & 1x15
Military Press 3x6
Lat Pull Down Palms-In 3x8

08/22/08
Deadlift - Warm-up then 315x6, 405x6, 500x5
Bench Press - Warm-up then 225x10, 315x10, 335x4
Zercher Squats 225x6, 315x3

[Rick S.]

08/26/08

Deadlift off Knee High Pins up to a 1RM Single, Last Set 510x1

Bench Press 310- 3x6, 1x12

5 Rounds of Superset: Dips x 10 / Chin -ups x 5

08/29/08

Box Squat 355 (65% x 550) 8x2 w/45 seconds rest between sets

Bench Press 375x2, 385x2, 400x2, 326x6, 335x6

YTM's w/cables 2x8

09/03/08

Deadlift off Knee High Pins up to 1RM Single, 545x1, 585x1, 635x1

3-way shoulder circuit for rotator cuff, 3x10

Bench Press, warmed up then 335x4

Chest Supported Rows 3x8 (last set with stack)

[goergen1]

Welcome to the forum Rick. We are glad you are posting you journal here. It is great to see a Bill Gillespie coached lifter here.

Pay attention everyone. :D :cool:

[Rick S.]

Thanks Goergenator,
Since shoulder surgery in March, I've made good progress on the Bench Press hitting a strict 400x2 on August 29th. However, I've also experienced some shoulder discomfort that spooked me up a little. Therefore, I'm going to forego the powerlifting competition I had planned for December. I'm going to focus on strengthening the shoulder through strict military presses and other exercises for the rotator cuff. I'm also going to increase metabolic conditioning a little. If all goes well, I'll be ready for the Jacksonville and Savannah Highland games. Alba gu bragh!

09/04/08

Bent Barbell Row w/ Fat Bar 205 - 3 x5, 235 x2

Fat Bar Military Press 165 - 3x5

Hammer Curls 50 - 1x6, 65 - 2x6

09/08/08

Good Mornings (Straight bar) 135x10, 225x4, 315x2

Olympic Squats 225 -3x10

Dead Hang Pull-ups 3x6

C2 rower - 30:00 Minutes

09/09/08

YTM's Face Down on Incline Bench 3x15

Floor Press 225 - 3x8

Tate Press 3x8

Triceps Press-Down 4x8

Sationary Bike Tabata (20 seconds of work/10 seconds of rest x 8 rounds)

09/12/08

3 Way Shoulder Circuit 3x10

Military Press 3x8

Parallel Grip Pull-Ups 8, 7, 6

Incline Press Machine 3x8

Chest Supported Rows 3x8

1 Mile Jog 10:00:62

09/15/08

Olympic Squat 275 - 5x5

Back Extensions 3x10

Straight Bar Curls 5x10

Stationary Bike - Tabata Protocol

[Rick S.]

09/16/08
It was a good week on the Golden Isles. First, I had my first article, Iron Mentors, published in Milo. Next, I had a friend in from out of town who encouraged me to pick up the pace. Dave Voth is a strongman competitior out of St. Paul who was in town for a couple of days.
Here's how it went.
Strict Military Press 135x5, 155x5, 175x5, 185x5, 155x5
Pull-ups 3x10
Farmer's Walk 330# 25 yard trip x 2, 410# 25 yard trip x 2, 510# 25 yard trip x 2, :cool:
Stone Carry 195# Stone 25 yard trip x 2

09/18/08
Metabolic Conditioning
Deadlift (225#) & Push-ups, 21-15-9 for time - 4:07

09/19/08
De-load day
Treadmill 20:00 (Don't ask how far!)

09/20/08
Skull Crushers 5x10
Straight Bar Curls 5x10