Posts: 378
Threads: 41
Joined: Apr 2012
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.
Posts: 378
Threads: 41
Joined: Apr 2012
Posts: 378
Threads: 41
Joined: Apr 2012
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
Posts: 378
Threads: 41
Joined: Apr 2012
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
Posts: 378
Threads: 41
Joined: Apr 2012
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
Posts: 378
Threads: 41
Joined: Apr 2012
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
Posts: 378
Threads: 41
Joined: Apr 2012
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
Posts: 378
Threads: 41
Joined: Apr 2012
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
Posts: 378
Threads: 41
Joined: Apr 2012
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
Posts: 378
Threads: 41
Joined: Apr 2012
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
