Subject: South of Heaven Power Team Training Log Thu Jul 09, 2009 12:04 pm
I have been a loyal buyer from APT for a few years now and thought that I would post my log here to let them know of my following and trust in them. Recently I have been posting on thepowerlifting.com, tmuslce.com, & if you want to veiw my past training until today http://southofheavenpowerteam.blogspot.com/. I feel that APT gear has gotten me a long way and just bought another set of knee wraps from them minutes ago.
To date I have: 2 pair Black Mamba 36" wrist wraps 2 pair Black Mamba 3m knee wraps 1 pair 24" Strangulator wrist wraps 1 pair 2.5m Strangulator knee wraps 10mm belt 13mm belt 1 bench belt 2 pair knee sleeves 1 pair elbow sleeves 1 Neck Harness #5 Iron Woody Bands APT Singlet **I believe there is more, but I can't think of them.**
I have trained recently with, and been getting advise from, some friends at Iron Chamber Gym in Canton Ohio (I live in Canonsburg PA) and have been using their Iron Chamber charts for my bench. They have helped me get my raw bench from 285x1 to 320x1 in about 13 weeks. I have also taken my shirted bench from 390 at a USPF meet in April to 425 at the Iron Chamber meet on June 20th. Thanks to Jeff Begue and Chane Kline I almost hit 450 and will have them help for an upcoming meet in September.
I train drug free using all single ply Titan gear. Titan F6 Titan NXG legged briefs Titan Centurion wide stance Titan Velocity deadlift
I was competing for the USPF until Matt McCase stepped down, but will be doing a non sanctioned meet for him at Works Fitness World in New Martinsville WV.
Past Meet Totals USPF Parkersburg Novemeber 2008 - 242 Class @ 238bw (4 for 9) Squat 480 Bench DQ Deadlift 523 DQ
USPF Pittsburgh February 2009 - 242 Class @ 225bw (7 for 9) Squat 462 Bench 335 Deadlift 491 3rd Place - 1288 Total
USPF Works Fitness New Martinsville WV April 2009 - 242 Class @ 223bw (9 for 9) Squat 491 Bench 391 Deadlift 523 1st Place - 1405 Total
Iron Chamber Gym Non Sanctioned June 2009 - 242 Class @ 238bw Bench 425 1st Place - 425 Total
***My goal is to show APT and others that I have what it takes and be recognized very soon within the powerlifting industry.***
In the upcoming meet I am looking for a 1550-1600 total Squat 610 Bench 455 Deadlift 545
Please follow my log.
Last edited by South of Heaven Power on Wed Jul 22, 2009 4:04 pm; edited 1 time in total
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Thu Jul 09, 2009 2:16 pm
Today was nice and easy. It went by really quick too. I am progressing in all of my tricep movements. Now I just have to wait and see when Titan is going to send me back a replacement for my torn F6
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Fri Jul 10, 2009 3:58 pm
7/10/2009 Week 3 Competition Deadlift Cycle
**Don't know if I mentioned this before, but the percentages are based off a 530 estimated max (I have pulled 525 in a meet). All these sets I have been completing raw and my strength is gaining by leaps and bounds. I love it. I may try next week to pull raw, but 475x2 raw is a PR plus 1 rep. I know I am capable, but recovery will start to suck. I also need a bit of practice in my suit.**
Warm Up 135x5 135x2 (Added 60lbs chains for all sets) 225x5 (285) 315x2 (375) 405x1 (465) (85%) 450x2 (510) Huge PR pulling both reps raw with a reset between reps!!
**The original plan was 1 rep with chains and 1 rep without for explosion, but in the moment I was just prepared for the pulls. The bar got stuck on my shorts again so I decided that all pulling from now on is either in my suit with baby powder on the legs or my singlet with baby powder. This will take getting stuck on the shorts out of the question.**
Speed Pulls 315x6x1 Did these sumo
Circuit Romanian 1.5's 225x3x8
Chest Supported Rows 3x8
Good Mornings (Lowered the bar a hole from last week) 135x8 225x8 320x8 PR!!
Andy PapakDeadlift 425x2x3 Same accessory work as me
It's nice to finally have somebody to scream at while they scream back at you. ***I am psyched to start the ICG 290 Pause chart on Sunday. I always get nervous when I know I have to pause reps so I keep looking at the charts over and over again mentally preparing myself.**
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Fri Jul 10, 2009 6:21 pm
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sat Jul 11, 2009 3:23 pm
7/11/2009 Week 1 Phase 2 ICG Heavy Bench
Warm Up 45x15 135x6 185x1
290 Pause Chart 225x6 (Extra long pause at the end of all sets) 240x4 270x3 255x2 225x6 (Held air through last 4 reps and all press calls. This was hard as hell and thought my head was going to explode.) 290x1 (Waited additional 1 full second after press call.)
Board Work (Rage X - Cut the back of the shirt to fit. My shoulder have outgrown it and I am ok with that since I won't use it again in competition.) 3 Board 405x1 455x1 495x1 515x2 Another huge PR!!! **First week of pause charts in my first cycle I visited ICG to train with Jeff, Chane and the crew. There is the first time I nailed 500x1 off a 3 board. 1 cycle later I get a PR and an additional rep!!**
4 Board 545x1 PR!!! ***Andy had a very loose grip on the bar and swears he ABSOLUTELY DID NOT assist at all on any reps***
Panora Pushdowns 2x15
Face Pulls 2x15
Serial Killers 2xFailure
Andy Papak Bench 340x3 Touch and Go 340x3 All reps paused with press call
Andrew Mshar Squat 335x3x5 All sets were great, but the last set everything came together and he nailed them all.
***Today was a spur of the moment training session. My training partner has to work on Sunday and was not able to get it in. It was today or never. He called and showed up 30 minutes later and everything went amazingly well. We are thinking about moving our bench day to Saturday now due to his work schedule and the fact that we would have 2 days off until our next squat day.***
***My board work was explosive as hell. I can't believe how fast I moved that damn bar. I will say that the shirt is tight, but I never got !@#$ out of it in the past. I am going to guess that means I am getting stronger. I am gonna go with that excuse.***
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sun Jul 12, 2009 10:36 pm
7/12/2009 Shoulders Standing Military Press 135x2x8
Side Laterals 100 Reps
Upright Rows 3x10
Hammer Curls 3x10
Standing Abs 3x15
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Tue Jul 14, 2009 8:48 pm
I felt strong as hell today and unstoppable. What I though was only going to be a 610 competition squat is now becoming 660. This will really help with the 1600 goal. Thanks for all the encouragement and coaching to everybody here. I am going to proabably tighten up the straps in the near future because they were way to easy to get on. Somebody let me know if this is a good idea.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Wed Jul 15, 2009 5:21 pm
7/15/2009 Max Effort Triceps All Straight Weight Today
Ultra Wide Bench 185x2x10
ICG Press 135x8 185x8 225x6
ICG Roll Over Press 95x8 135x6 145x6
Lying Floor Extensions 95x10 105x10 115x10
ICG Pulldowns 3x8
Shurgs (Grab each side of the green band and stand on the center. Hold @ top) 1 Green x 10 2 Greens x 10
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sat Jul 18, 2009 4:18 pm
7/17/2009 Heavy Deadlift
Warm Up 135x5 225x3 315x1 405x1 425x1 (90%) 475x2 500x1 PR!!! Huge goal I promised a week ago I would break by the end of the month!!
SLDL (Standing on 100lb Plate) 225x10 315x8
Bent Over Rows 225x2x10
Chest Supported Row 90x10 135x8
Pull Up (Assisted) 2x10
Pulldowns 100x2x10
Seated Calf Raises 1x20
Decline Abs 2x20
This training is insane and intense. The sets and exercise selection is straight out of the Ed Coan book. For only 2 sets I was destroyed by the end and covered in sweat. My legs were shaking from just the calf raises. I will be following his routines for the squat and deadlift days and Iron Chambers work for the bench.
Last edited by South of Heaven Power on Sat Jul 18, 2009 4:24 pm; edited 1 time in total
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sat Jul 18, 2009 4:19 pm
7/18/2009 Week 2 Phase 2 ICG Bench Training Weight 244lbs
Warm Up 45x10 135x8 185x5 300 Pause Chart 235x6 250x4 280x2 265x3 235x6 300x1 (Next week is a PR chart (310), but planning on attempting a 315 pause since it is a goal of mine)
Raw Boards (Pinky on ring) 2 Board 315x3 335x2 345x1 3 Board 365x1 405x.5 (Felt light and lift of guy said I got it, but I'm not so sure.)
Reverse Grip Pushdowns (Lat pulldown machine. Extra pulley makes this a bit heavier) 80x10 110x10
Face Pulls 80x10 110x10
Reverse Curls 70x20
Hammer Curls 55x20
Pull Aparts w/ Full Purple 1x20
Standing Abs 3x20
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Mon Jul 20, 2009 4:24 pm
4/19/2009 Shoulders
Press Behind Neck (PBN) Warm Up 45x8 90x8 110x8 135x2x8
Standing Front Raise 25x3x12
Seated Side Laterals 25x3x10
Just shoulders. Nothing exciting. Squatting tomorrow.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Mon Jul 20, 2009 4:25 pm
7/20/2009 Squat Day
Warm Up 135x5 225x5 (Belt) 315x3 (Belt & Briefs) 385x2 455x1 515x1 (Belt, Single Ply Briefs, Single Ply Centurion) (87.5%) 560x2 (Belt, Single Ply Briefs, Single Ply Centurion straps down, 2.5m Strangulator Knee Wraps)
Reverse Green Bands 655x1 (Belt, Single Ply Briefs, Single Ply Centurion Straps Up, 2.5m Strangulator Knee Wraps)
Raw Good Mornings 225x10 275x10
Backward Sled Dragging 1 Trip x 190lbs 1 Trip x 325lbs
Seated Green Band Leg Curls 2x10
Seated Calf Raises 100x3x12
Standing Abs 200x3x20
Andy Papak 385x2x3
Ryan (Was training him for football last year) 235x1 PR!
Todays training was unbelievable. It took about 2 hours, but with 3 people that is not too bad. We also took nice rest breaks between sets to ensure recovery for the next time under the bar. I am moving my squat up weekly making sure form is good and I can handle weight for reps. If I can nail 600+ for 2 reps in the coming weeks I will open heavier than anticipated. I also plan on taking a reverse band squat weekly going slightly heavier each week. I want to use 700 in a few weeks. Today was easy and not stressfull at all.
Andy moved his squat way back and is having trouble due to "looking" for the box all the time. When it was there he would touch and go and could handle nice weights, but now things are a bit rougher. I will change that for him though.
Ryan could not squat/bench/deadlift to save his life a few months ago and at 15 years old his coaches for football taught him completly wrong. I changed a few things and within time his strength and speed are insane now. He will most likely play strong safety this year.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Wed Jul 22, 2009 4:16 pm
Subject: Re: South of Heaven Power Team Training Log Fri Jul 24, 2009 5:18 pm
7/24/2009 Deadlift
Gear Day 135x5 135x5 (Groove Briefs) 275x2 315x1 (Velocity Bottoms) 405x1 455x1 (Straps Up) 505x1 555x0 !@#$er stopped about 2" above the damn knee again. I need to fix this!
SLDL (Standing on 2" thick plate. All reps pulled from floor) 315x10 335x10
T-Bar Rows (Close Grip) 5 Plates x 2 10
Close Grip Assisted Chins 2x10
Pulldowns 130x2x10
Seated Calves 2x10
Abs 3x20
Andy Deadlift 415x2x3 We worked on fixing his stance a bit and the bar moved a lot faster. Now to get a smooth pull and get rid of the initial jerk.
All together it took about 45 minutes to complete and I am dying today.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sat Jul 25, 2009 4:39 pm
Andrew Squat 345x5 *Sick nose bleed*, 345x3 *Dumped the 4th rep*
Adam Bench 275x2x3 (Working on form and pausing)
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Sun Jul 26, 2009 2:35 pm
Yesterdays Benching. I wore a singlet to check my arch and make sure the ass was staying down. I am getting my new APT singlet this week.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Tue Jul 28, 2009 11:29 am
7/27/2009 Heavy Squat
Warm Up 135x2x5 185x5 225x2 315x2 Added Titan Briefs 405x2 495x1 Added Titan Centurion (90%) 585x2 Added Strangulator Knee Wraps 655x0 Bar started to slide down the left side of my back in the hole and I almost lost it.
https://www.youtube.com/watch?v=WAe67hIimYU ***The 585x2 was about parallel and I know I need to get a bit lower, but for a double and that heavy I am happy. Our bar sucks, it whips and bows bad and walking it out is so hard. One step and it almost throws you on your ass. I can't afford a better bar right now though so I will have to make do. I hope training with !@#$ will be nice when I get under a good bar that is worth squatting with at the meet.***
Good Mornings 1x225 1x285
Sled Drag Forward 1 Trip x 335 1 Trip x 335 + 155lb Training Partner
Seated Calves 3x12
Steep Incline Abs 2x15
Hanging Leg Raises 1x15
Andy Squat 385x2x3
Andrew Deload Deadlift 315x3x5
Check out the new Website and let me know what you think. I got really bored on Saturday. There is a ton more to do, but will get to it soon.
http://www.southofheavenpowerteam.com/
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Tue Jul 28, 2009 11:06 pm
7/28/2009 Light Bench Illegal Wide Bench 185x2x10 (Zero leg drive)
**Today was not the greatest days. I am feeling a bit burned out, but will finish this week and head to Nags Head for vacation on Saturday. I think a week off would do me good. I will come back full force.**
Andy Papak Heavy Bench 365x2x2 Pause Reps Close Grip 350x2x2 Incline 300x2x2
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Wed Jul 29, 2009 7:03 pm
7/29/2009 Back Rehab/Prehab
Stretching
Foam Rolling
Monster Stick
Lacross Ball
Back/Hip Work with Body Weight
Nothing major, but I am a bit sore today and needed a bit of blood flow for deadlifting tomorrow.
Andy Papak Press Behind Neck 225x2x3
***Andrew is on a slight deload preparing for the meet***
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Thu Jul 30, 2009 5:52 pm
Rack Pulls (Below Knee) 135x2 225x2 315x2 405x2 495x2 545x1 Real fast through the sticking point 565x1 Slow, but got it easy
Bent Over Rows 225x2x12
Close Grip T Bar Rows 90x12 115x12
Close Grip Pull Ups 2x12
Pull Downs Palms In 2x12
Calf Raises 1x20
Hanging Leg Raises 3x12
Andy - 435x2 Ryan (150lbs & 15yrs old) (the football player I trained that just asked to be on the team) - 315x1 Adam - 385x2 Sean (37yrs) (he asked to be the new addition to the team)335x1
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Fri Jul 31, 2009 3:01 pm
Titan F6 455x3 4 Board 475x2 3/2 Board 495x1 Touch 515x1 Touch 545x1 Pulled shirt down too tight and it would not touch
Took Bands Off 455x1 ***I had the strength for this and it was easy, but my training partner grabbed it when he got worried taht I was going to miss it. He said the reason was that with out anybody else in the gym he was being extra cautious and jumped the gun.***
Press Behind Neck 90x2x8
Front Raise 2x10
Side Raise 2x10
Panora Pushdowns 2x10
Face Pulls 2x10
When I get back from vacation I am going need to get the guys together for a full crew of spotters. This time nobody is going to touch the bar unless I am about to die underneath it.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Mon Aug 10, 2009 8:08 pm
8/10/2009 Squat First day back from vacation **My hip is sore from driving and my knees ache too.**
When I post the video later you will notice that I am sitting back much better. My knees barely move at all. On the down side of this though, I have officially changed my squat form 4 weeks out from the meet and 585 was hard. I am planning on opening with 585 then making my move from there. The vacation was a great time, but coming back to training after 9 days off was rough. I don't look forward to doing that again and when I do I don't plan on having a meet so soon afterward.
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Thu Aug 13, 2009 8:13 am
Titan F6 455x1/1 3/2 Board 475x1 1 Board (Felt heavy as hell and realized that the bands were not on so I just kept going without the bands) 425x1 Chest 435x1 Chest PR!! 445x0 Chest (Lost it forward) 500x1 3 Board 545x1 4 Board
PBN 115x2x5
Side Laterals 2x10
Front Laterals 2x10
Panora Pushdowns 80x2x10
Face Pulls 150x2x10
South of Heaven Power
Posts : 71 Join date : 2009-07-09
Subject: Re: South of Heaven Power Team Training Log Thu Aug 13, 2009 6:28 pm
For the last few days I have weighed between 246-247. I am going to up my protein and watch the carbs now and cut the 4lbs on the drive down probably. I can't afford the hotel room so we will drive down in the morning and weigh in. I will then just eat as much as I can.
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Subject: South of Heaven Power Team Training Log 
Thu Jul 09, 2009 12:04 pm