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