Grinding the Weaknesses
 

Current meet standings:
385lbs Squat
415lbs Bench
445lbs Deadlift

Current Gym approximations
420lbs Squat
430lbs Bench
460lbs Deadlift

Weaknesses:
Quads
Glutes
Abs
Triceps

Ready to grind?

Next meet will be in July, I am going to focus the next 10 weeks on ironing out the weaknesses.

As usual I post videos, pictures, and maybe a few here and there of the girlfriend's training. She will more than likely be competing in July as well.

Lets keep this constructive...

Legs Legs Legs!!!!

Your upper is strong enough that i would focus harder on legs and just maintain your upper body. Getting those legs stronger will allow for greater explosiveness in your squat and even the deadlift.

Squat day
My backs been hurting a little since the meet and really got to me today

Today we worked on bar placement, I need to get that bar lower on my back so worked on that quite a bit definitely felt a nice difference in the hole
Did 315 for two sets of eight well got 7 on the second lift

After that accessory work. It my back pump pretty much stopped the workout

Today was a "work the weakness" day, all in all a pretty unfilfilling workout.
Honestly feel like I can go right back in the gym and workout again. blah.

Incline press 225lbs 3x10 sets
Db incline Press 100lbs 3x12
Flat wide grip (i don't bench wide) worked up to 355lbs x 3 Tried the sling shot. hated it, hate the idea, don't like it, got the 3 reps without it, got none with it. Would wrather a damn spotter or a band. end of story. Plenty of ways to work past your max without having your body contorted into that damn thing.

Did a few shoulder exercises and 4x25 dips.

Gluten glutes glutes, power squat is a great tool for that. Also make sure you foam roll and stretch afterwards.

Started with light squat,
155 x 5
205x 5
295 x 3
335 x 1

Had a misunderstanding when I walked in but whatever thought we were starting squats but I was wrong

Then started deadlifts up to 1rm with the green micro mini

Got up to 335 and at the top the added resistance almost broke my grip

Dropped it to 225 with bands and did 3x8

Glute ham raise 5x10
Hyper ext with ball 5x10

Correction the bands were monster minis not micro


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bench with monster mini resistance doubles up it's about 100lbs of resistance

Worked up to 355 plus band resistance I was very happy with that

Then we did 80% for 2 x 5

Next we moved to pin presses six sets of one

Then we did some triceps using the safety bar, I find it annoying but definitely lights me up

Then we moved to chest supported rows work them lats and back a little bit

Finished with dips 1 set all out
Done

No gym today so I cranked out 400 push-ups and 400 squats

Db 60
Shoulder1x60
1x30

Speed bench
Warmup 135 5x3
175 fastest speed .87
175 fastest .92
225 fastest .83
225 fastest .79
225 fastest .71

225 wide 2 sets fail

Db 100lbs 2x10 slow

Skull crusher 125lbs
5x5

Dips

5x10

445lbs bench with two board
445 two board - YouTube

335 slow clean reps with pause

335 pauses - YouTube

Face it... Muscle size is a limiting factor for most (e.g my legs). Without muscle tissue you can't contract with enough force to move the load. No matter how efficient you are... In other words technique only goes so far... Need to get my legs bigger !!!

Most of you need to get your chest bigger

Squats
185 2x20
Plyo swing 100lbs 100 reps
Leg ext 5x20
Leg curls 5x20
45 degree hyper with small stone
20
15
3x10

Speed bench tonight can't wait

You could spend less time on bench and just maintain it and spend the time doing more squats and get your legs up

Ummm I do legs twice a week bud
Need time to recover I'm not gonna just not bench because I'm good at it
I workout 4 days a week
Squat
Deadlift
And bench

Each happens twice except deadlift that's every other weekend

Missed the weekend workouts. Going to make it up tonight and tomorrow.

Officially enrolled in an Ironman Comp

RPS Cincy Push Pull on April 26th, 2014
Cincy Push Pull Revolution Powerlifting Meets

Today was an interesting workout. Signed up for an ironman competition for April. Decided to go in today and test my current push pull strengths... results were mixed.

Admittedly I have slacked off sense the meet, I drank over the weekend, and I'm in PCT so I honestly couldn't expect to perform at above or at my 100% in contest. That being said I can't bitch and I have until April to get my shit together.

My deadlift was better then expected 435lbs considering I only pulled like 440 or 445 at the meet
435 - YouTube

My bench was horrible today I couldn't get 415 which was shocking, but hey 405 is 97.59 % of my competition max. So I guess 405 is my starting point again
Few things to consider here... Well you can't be benching at 100% all the time so lets see how I do next Sunday and gauge from there
405 - YouTube


But for now 840lbs is my starting point

Squats 2 sets warmup
225 2x15 working sets
Front squat 135 2x10

Leg curls 5x12
Leg extensions 5x12

Band leg curls 5x15