View Full Version : Jacob Rothenberg's Journey to IPL Worlds 2014
Jacob Rothenberg
11-18-13, 10:13 pm
I just competed at IPL Worlds earlier in the month, and Jordan Wong referred me to the Animal forum for me to start logging my training. I've been competing for a few years now, but the IPL Worlds was my first venue outside a local gym meet and I consider myself to be a beginner in the pursuit competing at a high level. I'm from the Bay Area and lift for Wild Iron Gym in San Jose, CA.
Best lifts were done at the meet: 540 wrapped/369/606 @ 235 for a 1515 total.
11/17/13
ME Squat
Squat suit, straps down - worked up to 595
Deficit DL, standing on one 45:
225 x 3
315 x 3
405 x 3 x 3
GHR
BW x 10 x 3
Roman Chair Sit-Ups
BW x 10 x 3
I was considering competing with single ply for my next meet, but found out that no one else from my gym would be doing the USPA meet at Vacaville. So instead, I'll be doing the USPA State meet on 3/29 with a few of my other teammates to qualify for IPL Worlds again (as Raw Classic). It's a little early to come up with goals for my next week but I'd really like to beat my current total.
Jacob Rothenberg
11-19-13, 11:19 pm
11/19/13
Upper Body Work
Flat Bench
225 x 10
235 x 10
245 x 8 (was supposed to go for 10 but called it)
Incline DBs
40s x 15 x 4
Military DBs
30s x 15 x 4
Lat Pulldown / Tricep Cable Pushdown superset
140 lbs / 60 lbs 3 sets of 10
Seated Cable Rows / Band Pushdowns superset
140 lbs / mini band 4 sets of 10
Seated Band Pulldowns / Tricep Rope Pushdown superset
Light Band / 70 lbs 3 sets of 10
ibnmahama
11-19-13, 11:54 pm
Welcome to the forum Jacob. Glad to have you on here.
brentwillisbgw
11-20-13, 2:11 am
Hello
Jacob Rothenberg
11-21-13, 11:18 pm
Thanks!
11/21/13
Quads & Abs
Back Squat
315 x 5 x 3 sets
Hack Machine Squat, Oly Stance
4 plates x 5 x 5
^^ I suck at these...it'll carry over real good to quad strength
Leg Extensions
5 sets x 15
Ab Pulldowns
3 sets x 10
HumanHorrorFilm
11-22-13, 6:06 am
Sexier than A Serbian Film on a Thursday night
BaconGrease
11-22-13, 8:22 am
Nice, our totals are almost identical (though I'm heavier than you and you outbench me). Will follow along to see how you progress.
Jacob Rothenberg
11-23-13, 4:23 pm
11/23/13
ME Bench
Bench vs 90 lbs chain, paused
245 x 1
275 x 1
295 x 1
Close Grip (straight weight)
225 x 5 x 5
Tates
30s x 12 x 3
Monster Mini Band Pushdowns
3 sets x 12
Jacob Rothenberg
11-24-13, 3:54 pm
11/24/13
ME Squat
SSB vs 70 lbs chain
400 x 1
440 x 1
460 x 1
Block Pulls (5-1/2")
495 x 5
545 x 3
585 x 3
635 x 1
GHRs
BW x 10 x 3
Roman Chair Sit-Ups
BW x 10 x 5
Universal Rep
11-26-13, 10:14 am
Welcome to the FORVM brotha and best of luck on ur goals...
Jacob Rothenberg
11-27-13, 12:15 am
Thanks.
11/26/13
Upper Body Assistance
Bench
225 x 10
245 x 8
245 x 8
Incline DBs
45s x 10
80s x 10 x 2
100s x 5
Military DBs
40s x 10 x 3
retarded stinky kid stole my bench to use it while i was on break and had to stop. srs.
Cable Row / Light Band Pushdown Supersets
135/180/180/135/135 / Light Band 5 sets
Pull-ups / Light Band Pushdown Supersets
5 x 5 / Light Band 5 sets
DB Laterals
25s x 10 x 3
Jacob Rothenberg
11-30-13, 4:24 pm
Didn't train on Thanksgiving.
11/30/13
Heavy Bench
Bench
275 x 3
315 x 3
325 x 3
Steep DB Inclines
30s x 10
45s x 10
65s x 10
80s x 10
100s x epic fail smh
Tates
25s x 15 x 5
Micro Mini Band Pullaparts
20 reps x 4 sets
Face Pulls
Mini Band x 20 x 4
Jacob Rothenberg
12-01-13, 11:15 pm
12/1/13
ME Squat
Iron Wolfe Bar
425 x 1
445 x 1
475 x 1
Deficit Pulls (Standing on 1 plate)
315 x 3
405 x 3
455 x 3
GHRs
BW x 10 x 3
Decline Abs
BW x 10 x 3