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Journey to the IronMan-- Cincinnati RPS
Well everyone, another journal. Working towards the IronMan so of course wanted to start up a new thread
The competition is in April Cincy Push Pull Revolution Powerlifting Meets Feel free to follow along, comment, and contribute to the discussion. As of right now I will post my opening videos (from a week ago) I have until April to improve on this baseline. |
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yesterday
Did rack pulls with black monster mini bands Worked up to 315 and then the band tension at the top was ripping it out of my hand. Tried 335 failed Dropped down to 225 and did a set of ten reps which was actually failure After that we did box squats light weight just working on form 155lbs 5 sets of 3 reps Next we did some glute ham raises, lunges, and abs Not a bad workout was kinda mad the grip failed on the rack pulls |
Not a bad workout today my bench is back to 415 which was my comp max in December. Remember the other week I only got 405 which was pretty disappointing
Anyway here is the workout Bench 135 two sets of 5 225 x 5 275 x 2 315 x 1 365 x 1 405 x 1 415 x 1 315 x 12 Dumbbells 70s 4x20 incline Db 50s 4x10 tricep Abs and rope push downs 4x10 For abs I'm using the big black resistance band and well bent over crunch lol I can't explain 415 - YouTube 315 by 12 - YouTube |
Squat triples worked up to 315
4 sets of weighted lunges Then ten sets of band leg curls with leg extensions Then 4 sets of hyper extensions 4 sets of abs |
Speed work day and technique work
Bench 8 sets of 3 3 sets of db press working on keeping the elbows tucked 4 sets of Chest supported rows 4 sets of db pull overs Then I just cranked out a bunch of light triceps and biceps Sorry for lack of detail didn't bring the trusty notepad Felt good today nice workout |
Speed squat 12 x 2 working on form and speed
Worked up to a Max deadlift 445 - YouTube 3 sets lunges body weight 4x15 hyper ext super set leg extensions 4 x 15 4 x 15 leg curls 4 sets of abs |
Max effort bench with 60lbs chains
375 with 60lbs chains - YouTube Floor pin press with black monster minis and 135 then 225 two sets Floor j m presses 3 sets these were super hard for me 100 band push downs wide Two sets db pullovers 4 sets of biceps 15 to 20 reps |
5x5 leg extensions heavy
Speed deadlifts 3 sets 185 6 sets 222 All with monster mini black 5x20 leg extensions burn them out Abs 5x20 Sent from my iPhone usi |
Sorry need to repost
Squat walkout worked to max 395 This isn't too bad, figure at the meet I only got 385 with wraps and that's what matters, what you got in competition. Took me two attempts First attempt went too low, only supposed to go to parallel. 395 squat attempt 1 - YouTube Second attempt was a grinder but I got it 395 squat - YouTube It's important for everyone to see where I'm at with all my lifts. You've seen my 415 bench, 445 deadlift and now my 395 squat. We have until April to improve those numbers and I'm already doing better then I was at my December competition After squats we finished off with 5x5 leg extensions heavy Speed deadlifts 3 sets 185 6 sets 222 All with monster mini black 5x20 leg extensions burn them out Abs 5x20 |
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