Adam Driggers 4 week training plan

6 Inch Block Pulls

225 x 5
315 x 3
405 x 1
495 x 1
585 x 1
635 x 1
675 x 1

These felt really good. I was trying a new form and it felt really good. I always get stuck just above my knees with alot of bend still left in the knee joint. I'm trying to eliminate alot of that by pulling with more back and less legs. It felt good off the blocks, but I'll keep testing it off lower blocks until I hit the floor.

Wide Grip Pulldowns

200 x 12 for 3 sets

Close Grip Pulldowns

200 x 6 for 3 sets

Shrugs

405 x 10 for 3 sets

Still working depth off a box with Wayne Pullman watching my depth.

525 x 2 Coluldn't touch the box.
525 x 1
525 x 2 Fell back on the second descent and called for the spotters.
525 x 2
525 x 2

Speed Pulls

315 x 1
405 x 1 for 5 sets

Floor Press

225 x 8
315 x 5 for 3 sets

Shirted Bench (New APEX Double Ply)

405 from 3 boards
495 from 2 boards
545 from 1 board
600 from 1/2 board miss.

I'll post my thoughts on the shirt in the next post. I will say that I would have missed 600 in any shirt tonight.

I tried on the APEX double ply on Monday for the first time. I like the fit of the shirt, but only after I cut the back open. It slid on easily and was comfortable between sets. I'm not sure that's a good thing, certainly not what I'm use to. I started with 405, lower than normal shirted sets. The shirt allowed me to touch a three board and surprised me with the pop. The weight flew up. Second set was 495 to two boards. Again the pop was more than expected. From there I went to a 1 board with 545. The weight came down easy and again popped really good.

Monday was a bad day to try a new shirt. I was really sore from some work I did on Sunday, my shoulders were spent. I really did a disservice to Alan by trying it when I did. I would have missed this weight in any shirt on this particular day. I went to six hundred off a half board. I was spent, my back hurt, and my chest and tri's were still full from the floor presses. When I set up my back was tight and I let my feet slide out to get comfortable. The weight came down well enough and it popped really well, but I didn't have the gas to push through, and my legs were not under me to help push it. I failed half way through the lift.

I ended with a failure, but I was impressed with the shirt. Remember I would have missed six in any shirt on that day. It had tons of pop and was comfortable. I'll try it again in a week or two, and I'll plan a bit better when I do. My only negative thought on the shirt would have to be the fit of the sleeves, but it's to early to say for sure if it would help or hurt to have a tighter sleeve.

4 Inch Block pull

Some of my Tuesday training partners are included in this video with me.

4 Inch Block Pulls:

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

Reverse Hypers

3 sets of 15

Leg Curls

80 x 10 for 3 sets

Abs High Pulley with Rope

95 x 8 for 3 sets

Calves.

Military Press (D/B)

40 x 10
50 x 10
75 x 8
90 x 6
90 x 6
95 x 8

Side Raises

40 x 10 for 3 sets

Front Raises

35 x 10 for 3 sets

Bicep Curls

40 x 10 for 3 sets

Incline Bench Curls

35 x 10 for 3 sets

I stayed with the general plan this week. Stay light and work depth. I started in just my briefs working down to a box and then put my suit on straps down. the box is there to simply know depth. I have it set low enough that I can just feel it when I hit depth, but I can't sit on it or push off of it.

405 x 1
525 x 1 for 2 sets
625 x 1

Suit Straps down

705 x 1

Could not get to depth with this one. I need to work it some more.

Leg Ext:

80 x 10 for 3 sets

Calves with blue Band

Speed pulls

405 x 1 for 5 sets

Abs

Floor Press

315 x 5 for 3 sets

DB Presses

60x 15
70 x 15
85 x 15

Tricep Extensions

35 x 15 for 3 sets

Tricep Press downs

85 x 15 for 3 sets

Looking forward to ramping everything back up for a meet. I don't have a specific one picked out yet, but I'm leaning toward the Florida State Meet, or the Georgia State Meet.

Tried to deadlift today, but I could not get past an injury to my back from this past weekend. I had to stop and went to Sumo Stance Goog Mornings.

Deadlift

135 x 8
225 x 4
315 x 1

Good Morning Sumo Stance

315 x 8
405 x 4 for 3 sets

Reverse Hypers

3 sets of 12

Band Shrugs

Red Monster Band for sets of 10

Leg Extensions

80 x 12 for 3 sets

Military Press (Barbell)

135 x 15
195 x 8 for 3 sets

Front Raises

40 x 10 for 3 sets

Side Raises

35 x 10 for 3 sets

Bicep Curls

40 x 10 for 3 sets

Concentration Curls

30 x 10 for 3 sets

Squats (Depth Work)

135 x 5
225 x 4
325 x 1
415 x 1
505 x 1 Briefs
625 x 1 Briefs
705 x 1 Suited Straps Down
800 x 1 Wraps and straps up (Still a bit high, but getting better)



Leg Extensions

95 x 1 for 3 sets

Reverse Hypers

3 sets of 12

Calves

I will continue to work on depth until it is no longer an issue. I am pushing deeper than I have before, but I still need to get comfortable with it in the suit. It is coming a bit easier than I thought it would.

I worked the APEX again. I'm really starting to like this shirt. I only went to 585 off of 1 board. That's about 60 lbs from my best shirted competition bench. However, I am 20 lbs lighter than my normal walking around weight. All my lifts are off. I struggled with my squats Friday at 125 lbs less than my best meet squat in the same gear. So as I put my weight back on and I learn to tweak the shirt I think it is going to work out nicely. It is easy to touch in and fast off the chest. It does seem to have less lockout help than some shirts I've used, but it pops as well or better.

Stiff Legged Deadlift

315 x 8
405 x 3
455 x 3
495 x 3

Shrugs

425 x 8 for 3 sets

Leg Ext.

95 x 3 for 3 sets

Military Barbell Press

135 x 10
195 x 10
215 x 8
235 x 6 for 2 sets

Front Raises

40 x 8 for 3 sets

Side Raises

40 x 8 x 3 sets

Alt. DB Curls

40 x 10 for 3 sets

Concentration Curls

35 x 10 for 3 sets

Depth Work in Briefs

525 x 2 for 4 sets

I'm really feeling comfortable with the deeper squat. It is starting to feel really good, and I can feel it. I know on each set if I'm deep enough or not.

Speed pulls

315 x 1 for 3 sets

Reverse Hypers

3 sets of 12 reps

Leg Ext.

95 x 10 for 3 sets

I like this shirt better each time I put it on. I cranked the next really tight this week and actuall couldn't get 585 to touch a 1 board. I'm folding the sleeve under and that feels much better than the looser sleeve does. I hit 605 today in it. My right bicep tendon is really tight and sore so I'm tentative with my press and it's causing me to lag on what is normally my strong side. I hit the rack with 585, and I missed my first attempt with 605 by allowing my left elbow to fall in and loosing the bar towards my face.

I compete in October and the APEX is what I will wear.

I did pull on Tuesday last week, went 585 against bands fromt the floor. After Tues. I took a few days off to heal my right forearm. I'm going to test it today. It feels good right now.

I worked the APEX again this week. I'm really liking the shirt. I have tightened the sleeves which seemed to help on the lockout end of the bench. It didn't seem to be harder to touch.

605 off 2 board
630 off 1 board
650 off 3 board

Worked some new briefs this week. They are tighter than what I have been using. I wanted to see if I could still push myself into depth with the tighter gear. I think it went pretty good. I'm really feeling comfortable under the bar again. I'm getting excited about gearing up in the next few weeks.

Here's how the workout went:

Squats in briefs:

405 x 2
615 x 1
615 x 2 for 3 sets

6" Block Pulls

405 x 1
495 x 1
585 x 1
680 failure

Leg Extensions

95 x 10 for 3 sets

Calves with the red band for 3 sets of 20 reps

This was my best day yet in the APEX. I have found that this shirt can be cranked just like the other high end shirts out there. Today I began with the sleeves folded and neck pulled down just a bit. 605 wouldn't touch 1 board. Pushed it up to 635 and still couldn't touch the 1 board. Both sets came up really easy. My third set was 675 off 2 board. This time I twisted the sleeves some. It came down and touched easy enough, and flew off the boards. It did slow down at the top, but I locked it out well enough.

I followed the shirted work with the following:

DB Press

75 x 15 for 2 sets
75 x 12

Tri Press Downs

80 x 20 for 3 sets

great videos adam! insane benching!

Thanks. I really like the shirt, I feel comfortable under the bar again.

yeah i can't wait to see what else alan and the team come up with! Would love to see a squat or deadlift suit!

Sumo Stance Arched Back GM's

225 x 8
315 x 5
405 x 3 for 3 sets

DB Rows

100 x 10 for 3 sets

Shrugs

335 x 15 for 3 sets

Pulldowns

185 x 10 for 3 sets

I didn't know if I could make it through a workout today. I was working outside today in some pretty nasty heat. I was staying hydrated, I thought, but started cramping badly. I didn't know the muscle just below your ball sack could cramp, but believe me when I say it can.

hahah felt like you got frog'd in your "taint" didn't it.. HAHAHA that SUCKS!


happened to me the other day when I sneezed too hard... I was on the floor!