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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 |
Close grip bench six reps each
135 2 sets 225 2 sets 275 295 315 325 eight reps Neutral grip decline presses db 2 sets 3 sets pullups 3 sets band push downs |
Today was deadlifts today
3x10 speed squats off the box Went a little too heavy couldn't get quite fast enough but it felt good and I got some good sets in Next deadlifts went sumo and a few matts to bring it up a little bit This brings it off the floor, puts you in am awkward position a bit out of your comfort and helps work on some weaknesses (if you weak once you get it off the floor), you know when people can break it off the floor 2 to 3 inches then fail, this helps that Anyway got 405 then I decided for 455 PR unfortunately I didn't get it but here is my first and second attempt 455dl fail attempt 1 - YouTube Second attempt 455 fail dl attempt 2 - YouTube |
Max worked up with black mini bands resistance these add about 70lbs at the top
385 with black mini bands - YouTube 315 2 sets of 2 reps with the bands, working on keeping it tight and fast 3 sets skull crushers ez bar 115 165 195lbs 3 sets rope push down 225 close grip bench burnout got like 19 no bands 5 sets cybex arm curls |
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Speed work
8 sets 200lbs band tension at the top 105lbs weight Db 3 sets with red bands Ez bar skull crushers 3x20 3x10 tate presses db 6 x 10 chest supported rows 5 sets v bar pull downs Bicep burnouts 3 sets of dips |
3x10 speed squats
Max effort reverse band dl the bands are about 80lbs off the floor then as you increase distance they help less and none the last bit at lockout 495 at the top deadlift - YouTube Fail damn it 515 fail - YouTube Accessory work 5x10 leg curls 5x20 band leg curls 3x20 hyper extensions 3x6 leg curls |
Triples worked up to 405 but only got a double
405 for a triple - YouTube Pretty dissapointing but I knew coming in today I wasn't at my best Did some overload with the slingshot 405 for 4 then 425 for 3 5 sets push down light 10 reps 5 sets band push downs 20 reps 3 sets Tate presses 3x6 pull-ups Bicep curls burnout |
Squats worked up to 365 for a triple
365 for a triple - YouTube Bench flat bench 10x10 225lbs Curls ez bar 10x10 Curls machine to failure I missed Saturday and Sundays workout due to friends visiting from out of town so I did a little squats and a little bench today to make up for it Tomorrow is deadlifts ! |
Today we hit some deficit deadlifts, worked up to triples.
I only got 365 which sucked ! But deficit deadlifts have never been my strong area, especially with these short levers ! After that I did 3x3 with 300lbs and just worked on some technique Followed that up with 4 sets of leg curls Then 100 lunges |
Worked up to 530 with reverse bands boom
515 reverse band - YouTube 530 reverse band - YouTube 3x15 neutral incline db Skull crushers 3x15 Tate presses 3x10 Bend press downs 10 sets Bicep burnouts !!! |
Max effort squats
425 445 445 attempt one fail 445 attempt one - YouTube 445 second attempt, I got it but ran into some stability issues. Somehow I was able to stabilize and I may or may not have been at parallel. Either way I'm counting it as damn victory 445 attempt two... - YouTube After squats I did 8 sets of 3 reps speed deadlifts with 225lbs 4 sets db shoulder rolls 5 sets light chest support rows 5 sets pull downs |
Been a rough few weeks. Sorry !!!!
Things are going well. My deadlift is being over trained. Need to dial it down a notch. Learned this today. Been stuck at 455 for 3 weeks... NOT GOOD ! Bench is steadily increasing. Hope all is well guys!!! Drop a line keep me around! :) |
Bench day elite reverse bands max effort
Wow my body hurts bad Got 605lbs amazing day 605 reverse bands - YouTube Didn't lock out 625lbs but am more than happy 625 reverse bands - YouTube |
Today is upper body day/ accessory work.
I am just a few weeks out form my April competition. The journal and the videos will definitely start picking up more... i get distracted by all the different forums. Love you guys, thank you for the support and I will post up workouts tonight. |
385 for a triple on squats
3 sets of light lunges 4 sets of glute ham raise 5 sets of band leg curls Sunday chest work Worked up to some reps with monster mini resistance bands 315 with 110lbs monster mini resist - YouTube Not doing any straight wait until I'm a two weeks out, then ima hit my opener After this I just destroyed my biceps and triceps |
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rack pulls
Worked up to 1rm 355 plus 200lbs bands It was tough and couldn't fully lock it out Two down sets with 245 plus bands 4sets stiff leg db raises 5 sets abs against bands 5 sets leg curls Bench day 365 and 130lbs in chains 365 and 130 in chains - YouTube Sling shot 405 and 130 in chains 405 and 130 chains with sling shot - YouTube 4 board 315 and 130 in chains 3 sets of Tate presses 100 reps band push downs 4 sets barbell curls |
get it!
Very impressive man
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