Dave "Bull" Abdemoulaie's Heavy Ass Training Log

[David Abdemoulaie]

I've been telling myself I'd start posting my log publicly one of these days. That is today.

Stats

Male, 34 years old, 6', ~248 lb.

PRs

• Squat: 605 lb. (Dec. '14)
• Deadlift: 565 lb. (Jan. '14)
• Bench: 375 (Sep. '14)
• Press: 250 (Sep. '14)
• Power Clean: 265 lb. (Nov. '13)
• Power Snatch: 185 lb. (Sep. '14)
• Total: 1515 lb. [600/350/565] (Jan. '14)

Meet History

• 2012 - 1st Place AAPF 110 kg Open Raw - Chicago Summer Bash 9 - 590 kg
• 2013 - 1st Place APF 100 kg Open Raw - IL State Championship - 582.5 kg
• 2013 - 2nd Place AAPF 100 kg Open Raw - IL State Championship
• 2013 - 5th Place AAPF 100 kg Open Raw - APF National Championship - 610 kg
• 2014 - 1st Place Heavyweight Division - Juggernaut 2.0 @ A3 CrossFit - 687 kg
• 2014 - 1st Place APF 100 kg Open Raw - IL State Championship - 652.5 kg
• 2014 - 2nd Place AAPF 100 kg Open Raw - IL State Championship
• 2014 - 1st Place AAPF 100 kg Open Raw - AAPF National Championship - 640 kg

2015 Goals

• Squat: 660 lb.
• Dead: 600 lb.
• Bench: 405 lb.
• Press: 265 lb.
• 2015 AAPF National Champion
• 2015 APF/AAPF IL State Champion
• Kick some ass at AWPC worlds
• Finally get best damn lifter in a meet
• Finally set some AAPF records with my squat
• Stop lifting better in training than I do in a meet

[Karl Schudt]

Glad to see you logging here.

[Nick Klemetson]

'Bout time, dude. Is your squat camp sold out yet?

[David Abdemoulaie]

I'll start this with the last few weeks of my current cycle. I'm following the "Four-Day Texas Method: Version #2" from PPST:3. I finished a cycle and tested Training 1RMs in early December 2014. Results:

Power Clean: 265 lb.
Squat: 605 lb. (8/10 effort)
Bench: 370 lb.
Dead: 515 lb. (sigh)

——

Current Cycle (Week 1 - 3)

Monday, Dec. 15th

Bench: 5x5x265 lb.
Press: 3x8x150 lb.
Banded Tricep Push-downs: 3x15 (grip @ nose)

First time doing 5x5s in a very long time. Little slow on the 5th set.

Tuesday, Dec. 16

Squat: 5x5x425 lb.
PC: 5x3x185 lb.

Skipped chins. Elbow pain. Again first time on 5x5s in a while, not as easy as 425 should be. Decided to be super conservative with my power clean starting point. Felt good.

Thursday, Dec. 18

Bench: 5x1x340 lb.
Press: 5x200 lb.
Dips: 3x15xBW (246 lb.)

Press felt really hard.

Friday, Dec. 19

Squat: 5x485 lb.
Dead: 5x435 lb.
BB Row: 3x10x135 lb.

Deadlift felt meh. Also ultra-conservative with BB Row. Don't usually do these.

——

Monday, Dec. 22

Bench: 5x5x270
Press: 3x8x155
TPD: 3x15 @ nose

Bench felt great.

Tuesday, Dec. 23

Squat: 5x5x435
PC: 5x3x190
Chins: 6, 6, 8

Squat felt better today.

Thursday & Friday

Skipped. Christmas and such.

——

Monday, Dec. 29

Bench: 5x5x275
Press: 3x8x160
TPD: 3x16

Bench felt heavy. Press too. Decided to start adding LP volume on tricep push-downs.

Tuesday, Dec. 30

Squat: 5x5x445
Chins: 6, 7, 7

Felt beat down and tired today. Starting to get sick. Finished squats, no energy for PC.

Thursday, Jan. 1

Bench: 5x1x345
Press: 5x205
Dips: 3x15xBW+5 (255 lb.)

Bench felt good. Press felt good.

Friday, Jan. 2

Squat: 5x495
Deadlift: 5x445

Good day. No time for BB Rows.

[David Abdemoulaie]

Monday, Jan. 5

Bench: 5x5x280
Press: 3x8x165
TPD: 3x17

Felt monstrous strong. Felt like I could have 10-repped all my sets. Press felt good, really got some good hip action on the 3rd set. TPDs are starting to burn less.

[David Abdemoulaie]

'Bout time, dude. Is your squat camp sold out yet?

Karl tells me that 7 have signed up. So, close.

[David Abdemoulaie]

Tuesday, Jan. 6

Squat: 5x5x455
PC: 5x3x195
Chins: 7, 7, 9

Super tired after squatting. Been sleeping like crap.

[David Abdemoulaie]

Thursday, Jan. 8

Bench: 5x1x350

Terrible Chicago snow traffic. No time to do anything but warmup and bench.

Friday, Jan. 9

Squat: 5x505
Dead: 5x455

Again, pressed for time so I couldn't fit in the BB rows. Managed to change, warm-up and bang out the squat and deadlift in 35 minutes. Cardio.

Also joined my class for a 1RM push jerk: 295 lb.

[Michael Wolf]

505x5 squat. I'm jealous.

[manveer]

Hey, Dave - we met at the Lexington seminar. Congrats on the SSC cert.

I'll be following your log...I'm sure you'll get to 660 this year if 605 was an 8/10.