Adam Driggers 4 week training plan

Used the green Iron Woody Bands:

405 x 1
495 x 1
545 x 1
575 x 1

followed by 3 sets of 405 for 3 reps each.

High Pulley Pulldowns

210 x 12
225 x 8
235 x 6

Shrugs

405 x 8 for 3 sets

Moderate to Heavy last night. I'm taking a few weeks off from the speed training to keep my raw max from falling off to much. I have found that if I don't move the moderate weight around my raw max begins to drop off.

Raw:

365 x 6
370 x 5
370 x 5

4 Board

405 x 6
405 x 5
405 x 5

DB Band Presses

90 x 10 AVG. Band
90 x 9 "
90 x 8 "

Push Downs

80 x 15 for 3 sets.

In Briefs:

405 x 2
505 x 2
595 x 2
685 x 1

Squats with Reverses Blues Band

685 x 1
735 x 1 used 3xh knee wraps

Close Stance

405 x 4 for 3 sets

GHR

BW for 3 sets of 10

Leg Ext.

85 x 10 for 3 sets

I'll post a vid of the reverses band squats in the next day or two.

405 x 1 Raw

Shirted:

495 x 2 off 4 boards
585 x 1 off 3 boards
650 x 1 off 1 board (niss) Fell flat right before touching and tweaked my left arm
700 x 1 off 3 board (miss) Didn't have anything for it after the last attempt.

Let it rest from there. I was a little beat up from helping at the meet this weekend, but overall I think I was just weak today.

I pulled from 6" blocks Tuesday night. Didn't go as well as I would have liked, but it was okay. I was short on time as I will be all week, but this is how my training went:

6" block pulls

405 x 3
495 x 1
585 x 1
675 for a miss

Suited (Fusion with velcro)
675 x 1
725 for a miss

went back to raw for 3 sets:

495 x 3 for 3 sets

On both misses I was forward from the start, I think if I would have sat back more I would have been okay.

I'll test my 4" block pulls next week.

Squats in Titan Briefs

435 x 1
525 x 1
615 x 1
705 x 1 3XH Wraps
705 x 1 Convict Wraps
795 x 1 Convict Wraps

The 3XH Wraps are for real. They are a heavy duty wrap that I think will only be used by the most seasoned lifters. I love mine, but I find that to get a good wrap you have to have someone else wrap you. It is a chore to wrap these properly by your self.

Leg Extensions

80 x 8
80 x 8
80 x 10

I was really short on time today so I only got to pull, but here is how it went.

Pulls from 4" blocks

405 x 3
495 x 1
585 x 1
650 x 1 Raw PR

Suited

725 missed. My right hand opened up right off the blocks. I set it down to prevent ripping my hand.

700 x 1

I'm finding that I need to figure out a few things:

First, I need to learn how to manage our time in the gym better. We have some many lifter right now, and that causes some delays. I have only been able to squat with no real accessory work for the past two weeks.

Second, I'm still having depth trouble.I'm working on it, but realize I have a lot to do. Maybe next week I'll have someone call me.

Raw Squat:

345 x 3
435 x 1

With Knee Wraps:

515 x 1
575 x 1

With Briefs and Wraps:

705 x 1

With Reverse Bands:

845 x 1

Floor Presses

315 x 3
365 x 3 for 3 sets
405 missed
405 x 1

Incline Presses:

225 x 8 for 3 sets

Tricep Pressdowns:

80 x 15 for 3 sets

Side Raises (Shoulders)

40 x 8 for 3 sets

Front Raises:

40 x 8 for 3 sets

Pulls from the floor

315 x 3
405 x 1
495 x 1
585 x 1
635 miss
635 x 1

495 x 6. This sucked, Ive done this for 10 reps with maybe a few to spare. I was just gassed tonight.

Cut everything short tonight for my sons ball practice.

Squats:

Raw:

325 x 1
415 x 1

Briefs:

505 x 1
595 x 1
685 x 1

Briefs and Knee Wraps

775 x 1

Added Rev. Bands:

900 x 1

Close Stance:

325 x 8 for 3 sets

Calve Raises:

325 x 12 for 3 sets

I included some of my training partners in the video. I'm goig to do this more often. I currently have 12 guys training on a regular basis and think that it might be interesting to see some of the different grooves, techniques, and levels of training.

BW 221.6

Reverse Band Benching

315 x 8
405 x 6
495 x 1
550 x 1 PR

Shirted Close Grip 3 Board

495 x 3
545 x 3
545 x 3

Band DB Press

65 x 12 for 3 sets

Tri Press Downs

80 x 15 for 3 sets.

I'll be out of town for a few days so I wont be training. I hope to get to the SPF this weekend in TN. I'll post anything interesting that I see.

Raw Warm-ups to chest

315 x 3
405 x 5 Failed with a try for a 6th rep
435 x 1

3 Board

475 x 1

Shirted 3 Board

545 x 2
635 x 1
700 x 1

DB Band Presses (Average Band)

90 x 12 for 3 sets



I did get a workout in while I was on vacation. Thursday night my son wants to hit a training session. That was a bit unexpected. I didn't bring anything which is unusual, but I didn't expect to get a chance to lift. So I left it up to him. He had to find a spot close by that looked good enough for us to train, no fluff crap. So he did and we went to train. He squatted, and I did an upper body work out with all the Cybex Machines. I was a bit sore the next day.

I drove over to the SPF Meet in Nashville on Saturday to help Sam Byrd. He did great and won the lightweight class.

6 inch Block Pulls

Raw

405 x 1
495 x 1
585 x 1
655 x 1 PR
675 x 1 New PR
700 Miss

From the floor:

405 x 1 for 5 sets.

I'm pulling with a new set up to correct a flaw in my form. I'm pulling my knees through more and starting with my butt closer to the floor. You can see it at the end of the vid clip.

DB Rows:

100 x 12 for 3 sets

Shrugs

100 x 14 for 3 sets

Wide Grip:

275 with chains x 3 for 3 sets

Medium Grip:

275 with chains x 3 for 3 sets

Close Grip:

275 with chains x 3 for 3sets

Close Grip:

225 with chains x 10 for 3 sets

Finished up with some bicep work: Alt bicep curls and hammer curls.

This was the biggest waste of time I can remember. I have gained about 20 lbs in the month of March. I can't really account for it. I have spent the last few years trying to get heavier, doing everything I could come up with, and out of nowhere I put on 20 lbs. I did my first meet in Dec. 2000 at 214. I now compete at 198 and walk around at 210 +/-. Today I weighed 230.

I said all that to say that nothing fits. I had a really hard time getting into my briefs, and an equally hard time getting into my suit. I couldn't breath and squatting was completely impossible. It went like this:

335 x 1 raw
425 x 1 briefs super high
515 x 1 still really high
605 x 1 ok
705 x 1 ok
800 x 1 in suit and briefs I barely broke my hips.

Took my suit and briefs off and went in suit only for a single with 900 and cut it about 2". After that I was done. Spent myself fighting with gear. I have video but my camera won't come on so I can't load it. I hope to fix it. Until then no new vids.

Sorry it's been awhile. I've been training but I haven't had the time to post. I'll try to get it on here tomorrow. I have it all written down in my APT Training Journal. If you don't have one you shoul get one.

Took it easy on the squats tonight. I've been feeling beat up lately and I'm trying to dial it down a little to get back to feeling better.

Squats:

325 x 3
415 x 2

Briefs:

505 x 2 for 3 sets

Deads:

Conventional

315 x 1
495 x 1 suited
635 x 1 (Didn't feel so good)
635 x 1 (Dropped it when it didn't feel good)

Sumo:

495 x 1
495 x 1
585 x 1

My deadlift is seriously moving backwards. I started pulling more and cut out all my goodmorning and other M/E exercises. I can see that it was a mistake and I'm going back to them starting next week.

Hopefully we'll have a camera next week as well.

Raw Bench

315 x 3
405 x 6 (ties a PR)
455 x 1
495 x 1 3 board

Shirted:

545 x 2 3 board
605 x 1 2 board
635 x 1 2 board
655 x 1 2 board
Failed with 675. (Back slipped on the bench)

The vid includes Team Samson member and fellow APT lifter Clint Smith. He handled 800 off 3 boards.

Wide Stance Good Mornings

235 x 10
325 x 10
415 x 4 for 5 sets

Rows

225 x 10
315 x 6 for 3 sets

Shrugs

425 x 10 for 3 sets

DB Rows

100 x 10 for 3 sets

High Pulley Rows

200 x 10
185 x 10
200 x 10

I pulled to much in the last training cycle and it caught up with me. I'm going to go back to pulling every 4 to 5 weeks.

Raw Squats:

325 x 4
415 x 2
505 x 1
555 x 1
605 x 1



Close Stance Squats with SSB

350 x 6 for 3 sets

Speed Pulls:

315 x 1 for 10 sets



GHR

3 sets of 10 X BW

Raw warmups:

225 x 12
315 x 6
405 x 6 failed with an attempt at 7 reps



Shirted:

545 x 2 off 2 board
635 x 1 off 2 board
675 x 1 off 2 board
715 x 1 off 3 board, This was not a successful rep. Slow and back into the racks.

Wide Stance Suspended GM's

225 x 10
350 x 5
435 x 3 for 5 sets

Bent over Rows

315 x 6 for 3 sets

DB Rows

100 x 12 for 3 sets

Shrugs

425 x 12 for 3 sets

Shoulder Squeeze

170 x 10 for 3 sets. I hold these for about 5 seconds each rep.

Speed Bench With Chains:

275 x 3 for 3 sets Wide
275 x 3 for 3 sets Med.
275 x 3 for 3 sets close

DB Presses with Monster Mini Band

100 x 10 for 3 sets

Alt. DB Curls:

40 x 10 for 3 sets

Concentration Curls:

35 x 10 for 3 sets

Squats Raw

255 x 5
335 x 3

Briefs:

435 x 2
525 x 2

Briefs and Suit:

615 x 1 Straps down
705 x 1 Straps down

Added Knee Wraps:

800 x 1 Straps Down

Straps Up:

905 x 1
955 x 1

Both need to be a bit lower.