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BigFella
12-09-11, 12:31 pm
Sup Fellas? Some of you may remember the name Kingkongpronged from a year or so ago. After a hiatus from internet forums I found my way back here for good.

A little about me. I am a powerlifter and train at Southside Iron Underground under the tutilidge of Gene Rychlak Jr. My best competition lifts raw are 360 bench 550 squat and 585 dead, all of which were done early last year. Since then I have been diving unto equipped training head first. In September I did my first equipped push/ pull meet and posted a 600 bench and 630 deadlift in the 275 junior class.

About three weeks ago I had an accident in the gym which near 600 lbs fell on my throat from pushing out of the groove in my bench shirt. A week and a half later I still competed in the meet I was training for, bombed my squats but still Benched and hit 550 and called it a day.

This is my journey, a journey which you will all come to see that I am taking full advantage of my second chance at life, and will soon be a force to be reckoned with in the powerlifting world. Enjoy the ride .

BigFella
12-11-11, 4:17 pm
Squat
barx10
155x10
245x8
335x5
385x5
add box inch above parallel
425x3
475x3
515x2
565x2

deadlift
(conv)315x1
405x5
500x2
backdown 315x10
(sumo) 405x5
backdown 315x20

GHR
3x10, 1x6 holding 25lb dumbell

decline bench situps with green band 3x10
oblique twists with purple band 2x12
side bends with 45lb plate 1x30 per side