Biotest

Amit Sapir Log 2


#181

This is how we warm up for deadlifts and entertain the kids in the Sapir house…


#182

AM
Competition pause bench press
1 set x 5 reps @ 80%
1 set x 3 reps @ 90%
2 sets x 2 reps @ 95%
3 sets x 4 @ 85%

Close grip bench press
3 sets x 8/6/4 reps
*leaving 2 reps in the tank

PM
Superset: 5 sets x 8-10reps each
Standing military press
&
Landmine shoulder press (single arm)

1 arm cable lateral raise (plate loaded)
4 sets x 12-15reps

Cable facepulls
3 sets x 15-20reps

Fat bar hangs - 3 sets to failure


#183

AM - triceps

Close grip bench
1 set x 8 reps @ 70%
1 set x 5 reps @ 80%
1 set x 3 reps @ 85%
1 set x 2 reps @ 90%
1 set x 5 reps @ 85%

1 arm grenade push downs
3 sets x 12-15 reps

  • 3s pause at peak contraction, first 1/2 of the set

1 arm grenade overhead ext.
3 sets x 12-15 reps

  • 3s pause at peak contraction, first 1/2 of the set

Superset- 3 sets
Straight bar pushdowns 12-15 reps
&
Tricep push-ups (forehead touching bench) 20reps

PM

Superset: 4 sets x 12-15 reps each
Leg raise
&
Weighted crunches

3 sets of hangs to failure

Standing bicep curl
3 sets x 12-15 reps

Standing hammer curls
3 sets x 12-15 reps

10min posing


#184

[quote]Bron Sapir wrote:
This is how we warm up for deadlifts and entertain the kids in the Sapir house…

http://youtu.be/hs9hlzCvkag[/quote]

Your sons are so cute!

The little one was showing off his perfect squat form in the background there, until Mommy distracted him from his set LOL!


#185

[quote]punnyguy wrote:

[quote]Bron Sapir wrote:
This is how we warm up for deadlifts and entertain the kids in the Sapir house…

http://youtu.be/hs9hlzCvkag[/quote]

Your sons are so cute!

The little one was showing off his perfect squat form in the background there, until Mommy distracted him from his set LOL![/quote]

Thank you. The other day our oldest son asked if we could go downstairs to squat and deadlift so all 4 of us went down and put on the music so he could practice his new skills. It was a proud moment!!


#186

Landmine Floor Press

I usually do a floor press with a Swiss bar as an accessory exercise for bench press but I don’t have one here so here is an idea for a single arm variation of the exercise. Give it a try!


#187

SQUAT DAY

Competition squat
465 x 4
555 x 3
595 x 3
*everything felt off today. I couldn’t find my groove so I decided to call it a day at 600 instead of continuing to go up in weight. It was just one of those days. Better to leave it for another day especially because I wasn’t feeling it today.

High bar squat
555 x 5 (4 sets)

Yoke bar lunges
4 sets x 8-10 reps

Leg extension
3 sets x 20 reps

PM
Grip work
Abs
Hamstring rehab


#188

AM

Deadlift 5x5 @ 75%

Bent over rows 4 sets x 12/10/8/6

Grenade pullovers 3 sets x 15-20 reps

PM

Wide grip pulldowns 3 sets x 12-15reps

Superset: 1 arm side pulldowns & 1 arm cable rows 3 sets x 12-15 reps

Horizontal pull ups 3 sets x 20 (bodyweight)
*3second pause at the top for the first 10 reps

Hangs 3 sets to failure

15min posing


#189

AM
Bench press
1 set x 5 @ 75%
2 sets x 3 @ 85%
1 set x 2 @ 90%
1 set x 1 @ 95%
2 sets x 5 @ 85%

Standing military press
4 sets x 12/10/8/6

PM
1 arm landmine press 4 sets x 8-10 reps

1 arm landmine floor press 4 sets x 10-12 reps

Close grip push ups on bench 2 sets x 20 reps

1 arm grenade extension 3 sets x 12-15 reps

Grip/ab work


#190

#191

Finally I reached my goal of squatting 300!! It was our 5th Anniversary yesterday, what could be a better day for a squat PR?! I’ve got an excellent coach :slight_smile:


#192

[quote]Bron Sapir wrote:
Finally I reached my goal of squatting 300!! It was our 5th Anniversary yesterday, what could be a better day for a squat PR?! I’ve got an excellent coach :slight_smile:

http://youtu.be/Ar4IzlvSft8[/quote]

Either I’m getting shorter from all of my heavy squats or my wife keeps getting taller, LOL


#193

Congrats!


#194

Just an update - Amit decided to head down to Portland this weekend and jump into Chris Duffins meet at the last minute. He wanted to test where his strength is before his planned meet in June. I just heard he hit 744lbs on his 3rd attempt in his squat!!! I’ll try to get a video to post.


#195

Here’s a video of his 744lb squat


#196

I got back from Portland today after my meet where I ended up with 744 PR squat which puts me 4th all time in the 220 sleeves only category. Considering that it was an unplanned meet and we just used it as a heavy training day I’m more than happy with the result. In 6 weeks I’ll be going back after my world record. Haven’t decided if I’ll go into the meet in the 198 or 220. After this I’ll be preparing for a bodybuilding show.

powerliftingwatch.com/node/29924


#197

#198

Hello Mr. Sapir,
may i ask you what is your deadlift personal best and bench press best?
Do you plan for the future to compete in a full meet?

thanks, good luck with your squat record hunt!


#199

[quote]Akidara wrote:
Hello Mr. Sapir,
may i ask you what is your deadlift personal best and bench press best?
Do you plan for the future to compete in a full meet?

thanks, good luck with your squat record hunt![/quote]

Before my injuries my best deadlift was 745 and best bench was 495. This weekend I did the full meet and benched 413 and deadlift 570. Since the biceps injuries it’s been a hell of a time working on my grip for the deadlift and a lot of pain in my bench but I’ll get back there.


#200

Hi coach. I want to ask you for how can i improve my tríceps development. I have a poor development rescept other groups and i al much better in pull than push.
I train it like an other group.
Thanks coach.