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Thread: Adrian Training Log

  1. #1
    Primal Power Systems
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    Adrian Training Log

    I have been competing in bench pressing since 1997. I really started by lifting in school for sports. When I was born I had dislocated hips and club feet. SO I bench with my feet straight out not touching the floor. Now this makes it difficult to have stability and balance. But I have managed to overcome that obstacle and still be a competitive powerlifter. Most recently competing in the WABDL World Championship where I lifted 710.7lbs breaking the WABDL World Record for open Men. I also hold the WABDL state record for open men in 242, 259, and 275 along with Law and fire state records 259, 275 and Law fire world record 259. I have a couple old junior records in WABDL and APF. I also just broke the 275lbs open raw bench national record in UPA. I will be competing all year round and am about to tackle my new obstacle of dropping to the 220lbs weight class. I will make sure to post vids pics and logs on this training log. \

    First workout tomorrow at 4:30pm ME Bench

  2. #2
    Soon to be lean... Joe Black's Avatar
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    Welcome to the forums Adrian and also welcome to Team AtLarge!
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  3. #3
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    Thank I am excited to be apart of this great team.

  4. #4
    Moderator Brian Hopper's Avatar
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    Welcome Adrian!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  5. #5
    Primal Power Systems
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    Quote Originally Posted by Brian Hopper View Post
    Welcome Adrian!!!!
    Thanks bro
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

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  6. #6
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    Here is a run down of my current training

    I am currently do a board cycle working 4,3,2,1 full range I just repeat after completion. Every three weeks I change my acc lifts. So currently I am on 3 brd this week RAW and doing heavy shoulder presses and raises along with lots of band tension lockouts and even adding band tension on my 3brd cycle. I am only doing DE bench ever 10 days or so due to shoulder and grip injury I sustained this last year.
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
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    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  7. #7
    Primal Power Systems
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    3-31-10

    ME Bench
    Nelsons Natilus

    Strecth/warmup

    Bench
    135x30 ten reps in 3 different hand postions
    225x10
    315x10
    405x5
    455x5 three brd raw
    515x5 three brd raw
    605x3 three brd raw
    655x3 three brd raw
    No I am going to reduce weight and add band tension for one set
    515 plus heavy green band x1 really had to grind this one out really to heavy (I will never say to heavy again) Needed to better judge the weight at top and I was allready pretty spent. BUt felt good

    Lock outs

    14 inches to lockout
    Band tension and 315lbs
    5 sets of 3reps with long pause no less than 3 sec pause at top


    Heavy Kettle ball swings
    3sets of 3

    Dumbell front shoulder raises
    hand parerall to ground
    5sets of 10 30lbs

    Dumbell Front shoulder raises
    hand vertical to ground
    5 sets of 10 27.5lbs

    I had to leave it at that I had to get my daughter out of the daycare. Todays workout felt great

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    Adrian Larsen-
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  8. #8
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    4-1-10

    Back day
    Nelsons

    Front pull downs
    90lbs
    3x10

    T bar row
    4plates
    3x3x3 three different hand positions for 3 reps each

    Dumbell rows
    85lbsx1x5
    105lbsx1x5
    120lbsx1x5

    reverse grip lat pulls
    150lbs3x5

    dumbell rear delts
    35lbs 3x10

    rear delt machine
    3x10 80lbs

    shrugs
    225lbs 3x15

    low back band snaps
    3x5

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  9. #9
    Senior Member george okunev's Avatar
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    Thanks for your log Adrian. It will be great to follow your progress and seccuess. Hope all injuries heal fast.

  10. #10
    Primal Power Systems
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    Quote Originally Posted by george okunev View Post
    Thanks for your log Adrian. It will be great to follow your progress and seccuess. Hope all injuries heal fast.


    Thanks stud. That means alot.
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  11. #11
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    04-07-10

    ME day (but not really)

    I have a really sore right wrist. I had it checked out and i just have to take it easy for two weeks

    Bench
    135lbs 30reps 8 sets

    Machine flies
    180lbs 15 reps 5 sets

    kettle ball swings
    only a couple right grip is shot need to let heal I will take the rest of the week off and see how I feel this nexy wednesday.
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  12. #12
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    4-13-10

    So I have taken the last 6 days off to rest my wrist it never really got better. I have x-rays coming friday. However i still did a little ME benching.

    Bench
    135x30x2
    225x10x2
    315x10x3 starting to hurt call it for pressing

    Front raises
    30x10x5

    side raises
    25x12x3

    light flies
    170lbsx15x3

    rear delt machine
    80lbsx12x3

    lots of ice
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  13. #13
    Moderator Brian Hopper's Avatar
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    Nice Training!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #14
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    Thanks stud. This wrist thing has really hindered my progress. However, had xrays done yesterday and they are negitive so just a bad sprain. Should be able to go 85 percent next week and 100 the following so I am back on track. THanks again bro
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  15. #15
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    04-21-10

    ME Bench

    Today is the first training day in a few weeks no pain in wrist so I wont go over board just feel it out and push it a little.

    Normal Warmup
    Little cuff and grip work

    Bench
    135x30
    225x20
    315x10x2
    405x5x2
    Starting to get a little pain in wrist but not much so I will call it for pressing there

    Seated machine shoulder press
    315x12x3

    Front raises
    30x10x3

    Kennellys
    45x8x3

    ICE
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  16. #16
    Westside Bencher Travis Bell's Avatar
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    Adrian, how do you wrap your wrists?

    Often times guys don't wrap high enough. you want to wrap high and tight enough that the nerve in between your thumb and index finger almost feels pinched.


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  17. #17
    Primal Power Systems
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    Quote Originally Posted by Travis Bell View Post
    Adrian, how do you wrap your wrists?

    Often times guys don't wrap high enough. you want to wrap high and tight enough that the nerve in between your thumb and index finger almost feels pinched.
    I wrap fairly high and tight. I dont think my wrist injury was lifting related I think I just screwed it up at work. I havnt had to much problems over the last 4 days or so. I think I will be able to go 100% next week. Thanks tho for the advice bro
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  18. #18
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    04-22-10

    Back day

    Lat pull downs
    210x12x3

    Front pull downs
    95x30x3

    Hammer Curls (Injury Prevention)
    30x10x5

    Grip work

    Shrugs
    135x12x3 long pauses at top

    rear delts
    80x10x3


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  19. #19
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    04-23-10

    Free day just going to run through 5 tricep exercises quickly no rest and do some cardio

    Warmup

    Grip

    JM Presses
    Tricep Hammers
    Over Head Dumbell Presses
    Band Overhead Ext
    Band presses

    5 sets of each

    Cardio

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    Adrian Larsen-
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  20. #20
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    04-25-10

    I will begin doing some cardio early mornings that I work. My current work schedule is a little crazy I work Sat, Sun, Mon 6am to 6pm and everyother Tuesday 6-2 so I dont get a lot of time with the family, gym or rest on my work week. However I am going to start doing cardio and some light areas I would like to work on during my week.

    Low Intensity Cardio

    Little sore in shoulders after ME day so I am going to lift light shoulders just to get some blood flow.

    Front shoulder raises
    20lbsx30x5

    Side raises
    20lbsx25x5
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

  21. #21
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    04-28-10

    ME bench

    Normal warmup
    Bench
    135x30
    225x10
    315x10
    405x1
    shirted single ply 4brd
    585x5
    675x5
    765x1

    Full range raw rep out
    315x26 with pauses
    225x33

    Dumbell press
    135x12
    145x10
    165x5
    180x5

    JMpresses
    dumbells
    65x10x3

    hammer tris
    40x10x3

    tricep ext
    225x12x3

    Dip burn out
    23

    Home
    Ice
    Adrian Larsen-
    711lbs bench single ply
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    ELITE TRAINING EXTREME PERFORMANCE

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  22. #22
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    05-02-10

    Back, Shoulders and light DE day

    Normal warmup
    Light Cuff work and grip work

    Bench
    135 3different grips sets of 3

    Add Green band
    3x3x3

    Shoulder press lockout free weights only close grip long pause

    225x5x5

    Front shoulder raises
    30x10x5

    Rear delt machine
    90x12x3

    T-bar lat pull downs
    200x8x3

    Cable flies low to high
    70x12x3

    Bent over dumbell rows
    85x15x3

    kennellys
    40x10x3

    hammer curls
    30x20x3

    shrugs
    90x20x3

    kettle ball swings
    30x5x3

    ICE
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    Adrian Larsen-
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  23. #23
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    05-12-10

    So it has been a crazy week or so I havnt had a day off from work in 8 days and have more to go. I had a death in the family and I have been sick for 6 days. SO not in the mood for a ME day but here it is

    Normal warmup

    Bench
    135x10
    225x10
    315x1
    Shirted up due to pain in left shoulder
    405x5
    605x1

    Just not having a good day so going to work some acc

    Dumbell press
    150x10x3

    Tricep Band ext
    3sets of 5

    Tricep pushdowns
    150x20x3

    Rope pushdowns
    190x15x3

    ICE
    HOME
    Adrian Larsen-
    711lbs bench single ply
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  24. #24
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    05-19-10

    ME Bench

    Normal warmup

    bench
    135x20
    225x10
    315x10
    405x5 a little pain in left shoulder not to bad tho

    Shirted up single ply katana
    495x5 3brd
    585x5 3brd
    675x1 2brd
    695x1 2brd

    Rack lockouts with bands
    135plus green bands
    3setsx5 with long pause at top

    Incline machine with green bands
    135plus green bands
    3setsx20

    Tricep circuit


    HOME
    Adrian Larsen-
    711lbs bench single ply
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  25. #25
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    05-20-10

    Shoulder

    Seated shoulder press
    225x10
    315x10
    405x5
    495x5
    590x3

    Front raises
    40x3x10

    rear delts
    145x3x10

    grip work
    Adrian Larsen-
    711lbs bench single ply
    Primal Power Systems
    ELITE TRAINING EXTREME PERFORMANCE

    AT LARGE NUTRITION

    Ken Anderson
    Anderson Powerlifting
    WBB Journal - http://www.wannabebig.com/forums/sho...n-Training-Log

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