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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.

J Wong
11-18-13, 10:16 pm
awwww yeah

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