T Nation

Road to APF Nationals/Foodie Adventures/Angry Rants


#1

Hi. I’m Neal. I compete in Powerlifting. I will be starting my 12 week training cycle for APF Nationals, utilizing Brian Schwab’s M2 Method (Equipped). I hadn’t competed in 6 years and finally got back into it this past December. Set all new PRs except bench. I compete Multi Ply at 275. This is where I will log my training, foodie adventures and angry rants. Sub or die.

Current Best Meet Lifts:
S - 848
B - 578
D - 733
T - 2115

APF Nationals Goals
S - 950+
B - 600+
D - 800
T - 2300+


#2

Started my log on another forum as well just a few days ago. Here is Monday’s Squat and last night’s Bench training.

It begins. Week 12 Squat.

Buffalo Bar Squat to High Box (1 inch above parallel):

Bar x 5
145 x 5 Add Box
235 x 5
325 x 3
415 x 3 Add Belt
505 x 1 Add Briefs
620 x 1
620 + 40 Chains x 3
620 + 80 Chains x 3

Leg Press:
3 plates x 12
4 plates x 12
5 plates x 12
6 plates x 10

GHR:
BW x 8 x 2

Standing Cable Abs:
60 x 15 x 2

Standing Cable Obliques:
30 x 15 x 1 Per Side

“I hate to train, but I love to be strong on meet day” -Me


First bench day of the training cycle. I have a nagging left biceps injury, which seems to appreciate me ensuring the first motion of my bench is towards my bell and not breaking the elbows.

Bench:
Bar x 10
95 x 8
135 x 5
185 x 3
225 x 2
275 x 2
315 x 1 Add Foam
365 x 1 Add 3 Board
405 x 1
510 x 1
510 + 40 Chains x 3
510 + 80 Chains x 3

Swiss Bar 4 Board Press:
135 x 10
225 x 6
275 x 6
315 x 6
365 x 0 I was fried, couldn’t even get it off the board

Dumbbell Floor Press:
65 x 12
85 x 10
95 x 10
105 x 10

Today felt good. I’m pumped for this training cycle.


#3

Yesterday was a day off. I ate a dozen Doughnuts from Sip N’ Dip in St Cloud, that a co worker brought in for me as a thank you. I also went to the Chiropractor.

Adjustments:
Neck
Upper Back
Middle Back

ART:
Pec Insertions
Biceps

Reduction:
Hips
Ankles

Stretching:
Adductors
Hamstrings
Glutes

Deadlifting tonight.


#4

Week 12 Deadlift

Didn’t really go as planned, but can’t be perfect everyday.

Deadlift off 2inch Blocks:
135 x 10
225 x 5
315 x 3
405 x 1
495 x 1 Add Single Ply Briefs
585 x 1
640 + 40 Chains x 3
640 + 80 Chains x 0
640 + 80 Chains x 0 Add Suit Bottoms

I think the triple, just fried me. Brian and my other training partners stuck to doubles, but I’m a bit hard headed.

Mid Grip Cable Rows:
180 x 15 x 2

Standing Cable Abs:
60 x 15 x 2

Glad to get this over with. Hoping next week is a better deadlift session.


#5

After picking apart my videos of my fails, it seems pretty simple. My glutes are the weak link and the aren’t strong enough to pull my hips through. Time to hammer them.


#6

Got my raw bench work in quick yesterday after work, before heading to the Orlando City Soccer Game.

Cambered Bar Bench:
95 x 10
135 x 8
185 x 6
225 x 6
275 x 6
315 x 5
365 x 3

Fat Bar 4 Board Press:
225 x 5
315 x 5
365 x 5
405 x 5

Fat Bar Traingle Cable Tricep Press Downs:
90 x 15
90 x 15

Dumbbell Latteral Raises:
35 x 12
40 x 12

Got this all done in an hour with Brian. Ran out to get to the game on time.


#7

Buffalo Bar Squat:
145 x 5
255 x 3
345 x 2
435 x 1 Add Briefs
525 x 1
615 x 1
705 x 1 Add Reverse Average Bands
785 x 3
810 x 3 Add Light Knee Wrap

Leg Press:
5 Plates x 15
6 Plates x 15

GHR:
BW x 12 x 2

Kneeling Abs:
Average Band x 20 x 2

I was shot after squatting. Could barely get my meal down after. I’ll sleep well tonight.


#8

Crazy nigh and day at work. Couldn’t wait to get in to train. I was dragging though.

Bench:
Bar x 10
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
365 x 1 Add 2 Board
455 x 1 Add Single Ply Shirt
495 x 1
495 + 40 Chains x 3
495 + 80 Chains x 3

Triceps of Death w/ 185 x 2 no rest.

I was fried after this, no accessory work. Home to eat. None the less got pages for work and have been working ever since. Another day another dollar. Ready for an off day tomorrow and to go to the Chiropractor.


#9

3/16/16

Off day, work sucks. Ex Girlfriend sucks. I’m hungry.

Chiropractor

Adjustment:
Upper Back
Middle Back
Lower Back (Needed this bad)

ART:
Glutes
Hamstrings
Left Biceps
Left Shoulder

Had some froyo and sat on my couch. Body weight steady at 283 in AM 288 in PM.

Speed pulls tonight then honorary Guinness with the training partners after.

EVERYONE IS IRISH ON ST PATRICK’S DAY.


#10

Yesterday, the plan was speed pulls (technique work as well) and then celebrate St Patrick’s day.

Been talking about bringing my pulling stance out to a bit wider than my squat stance. So that I did and wow. It felt rather good. The first couple sets were awkward and then it started to come together. Looking forward to seeing how it works on my heavy day next week.

The M2 Method Equipped rotates heavy pull week with speed pulls.

Deadlift:
135 x 10
135 x 5
225 x 5
315 x 3
405 x 2 x 2 Add Single Ply Briefs
405 + 40 Chains x 2 x 2
405 + 80 Chains x 2 x 2

Close Grip Seated Cable Rows with Fat Handle:
190 x 15
205 x 15

Jetted out for my Corned beef and Cabbage as Guinness and a Snake Bite with my Training Partners.


#11

These lifts make you one strong lad.

I must ask about the “foodie” in your handle and log title. My fiancee and I also fancy ourselves quite into some good food, and our perfect day is generally “Hard Workout + Cook A Delicious Dinner + Bottle of Wine” (although we certainly appreciate good meals out, too). Anything in particular that stands out to you? Favorite things to cook / eat out? To start the discussion, I was in Texas recently, and had a candied pork belly that just absolutely melted in my mouth, with shaved Brussels sprouts and creamy grits…high times.


#12

Thanks, I appreciate it!

Pork Belly, is a favorite of mine, that sounds amazing.

I’m personally a huge Thai/Viet food lover. I love a great Beef Pho night before squat day, Trip, Tendon, Fatty Cuts all in the Broth with Noodles.

I actually had some phenomenal Tacos from a new Taqueria in town. One of the Tacos was pork belly, they also had a wonderful Meat Ball Sopes. The Carne Asade Taco and Achiote Pork taco were great as well!

Where are you from?


#13

3/18/16 Raw Bench Day

Work was and still is crazy, but gotta train.

Fat Bar Bench:
135 x 10
185 x 6
225 x 6
275 x 6
315 x 6 Add Foam (It’s a 2 inch thick piece of foam we sink into, helps save shoulders a bit)
365 x 5

Fat Bar Close Grip Bench to 3 Board:
225 x 8
275 x 8
315 x 8
365 x 8

Safety Squat Bar Skull Crushers:
155 x 8
205 x 8
245 x 3

Yea those sucked.

Average Band Press Downs:
25 x 3


#14

I live in Pittsburgh, PA but have done some traveling (more than most, less than some). I’ve been lucky that my parents set a really good example - whenever we go on vacations, we avoid chains and look for places that the locals eat. So any time that I travel, I try to find some local color in the cuisine.


#15

Week 10 Squats 3/21/16

Buffalo Bar Squats:
145 x 5
145 x 5
235 x 3
325 x 2
415 x 1 Add Briefs
505 x 1
595 x 1
595 + 40 Chains x 3 Add Self Wrap
595 + 80 Chains x 3
595 + 160 Chains x 2 Overload Set

GHR:
BW x 10 x 3

Standing Cable Abs with Spud Strap:
90 x 15 x 3

I was so hungry had to bail. Felt strong though, ready to put suit bottoms on and get into some heavy weights now!

Oh and yay for triples being over. Damn cardio!


#16

Awesome, I’m in a similar boat. Definitely have a lot more traveling to do though! That’s for sure!


#17

Week 10 Bench 3/22/16

Bench:
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
405 x 1 Add Single Ply Shirt and 3 Board
455 x 1 Add 2 Board
480 + 40 Chains x 3 Add 1 Board
480 + 80 Chains x 2

Was supposed to do 3 on the last set. I was gassed. I’m still content with this. The plan in still in sight.

Decline Fat Bar Press:
185 x 8
225 x 8
275 x 8
315 x 10

Dumbell Floor Press:
105 x 12
105 x 12
105 x 8

Average Band Press Downs:
3 x 20


#18

Those are some impressive numbers! Out of curiosity, what is your current/competition weight?


#19

3/24/16 Week 10 Deadlift

Deadlift:
135 x 5
225 x 5
315 x 3
405 x 1
495 x 1 Add Multiply Briefs
585 x 1
700 x 3 Add Reverse Light Band
720 x 2

First time with the wider stance going heavy, felt OK. Tried the Boss Briefs for pulling. I think I may stick with them.

10 minutes after pulling my lower right back got tight and I had discomfort down my leg. May try to get adjusted before squatting Monday.

Shut it down. I was fried.


#20

Thanks! I compete 275. I walk around about 285-290.