View Full Version : Learning through strength
THEIRONSAGE
08-25-17, 12:53 am
I'm going to be competing in the Ft Lauderdale Fit Expo (Powerlifting Meet) on Nov 11. I currently weigh 238 and I'm going down to 220.
THEIRONSAGE
08-25-17, 1:02 am
Deadlift
Set 1: 145 lb × 5 [Warm Up]
Set 2: 235 lb × 3 [Warm Up]
Set 3: 325 lb × 2 [Warm Up]
Set 4: 415 lb × 1 [Warm Up]
Set 5: 485 lb × 5 (This is the best 485 has felt)
Set 6: 435 lb × 5
Set 7: 435 lb × 5
Set 8: 435 lb × 3
Deficit Deadlift
Set 1: 365 lb × 5
Set 2: 365 lb × 5
Set 3: 365 lb × 5
Romanian Deadlift
Set 1: 335 lb × 5
Set 2: 335 lb × 5
Set 3: 335 lb × 5
Bent Over Row
Set 1: 185 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10
Set 4: 185 lb × 10
Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
THEIRONSAGE
10-30-17, 10:38 pm
My goal for The Pacific Coast Open is to get a 1500+ Total.
Start nice and light
High Bar Squat
Set 1: 45 lb × 20 [Warm Up]
Set 2: 145 lb × 5 [Warm Up]
Set 3: 195 lb × 3 [Warm Up]
Set 4: 245 lb × 2 [Warm Up]
Set 5: 295 lb × 1 [Warm Up]
Set 6: 325 lb × 10 (RPE 7)
Set 7: 295 lb × 10
Set 8: 295 lb × 10
High Bar Pause Squat
Set 1: 255 lb × 6
Set 2: 255 lb × 6
Set 3: 255 lb × 6
V-Squat Machine
Set 1: 90 lb × 10
Set 2: 180 lb × 10
Set 3: 230 lb × 10
Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Back Raise
Set 1: 0 lb × 10
Set 2: 0 lb × 10
Set 3: 0 lb × 10
THEIRONSAGE
11-01-17, 1:43 pm
Doing my best to make sure that I build on my strengths and weaknesses
Bent Over Row
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 205 lb × 8
Set 4: 205 lb × 8
Plate Loaded Pulldown
Set 1: 160 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10
Bicep Curl
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10
GHR
Set 1: 0 lb × 10
Set 2: 0 lb × 10
Set 3: 0 lb × 10
THEIRONSAGE
11-01-17, 10:54 pm
Nothing fancy. Basic movements for a bigger bench.
Bench Press
Set 1: 45 lb × 20 [Warm Up]
Set 2: 95 lb × 10 [Warm Up]
Set 3: 135 lb × 5 [Warm Up]
Set 4: 185 lb × 3 [Warm Up]
Set 5: 235 lb × 10
Set 6: 235 lb × 10
Set 7: 235 lb × 10
Set 8: 235 lb × 10
Close Grip Bench Press
Set 1: 185 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10
Incline Bench Press
Set 1: 165 lb × 10
Set 2: 165 lb × 10
Set 3: 165 lb × 10
Incline Bench Dumbbell Fly
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
EZ Bar Overhead Tricep Extension
Set 1: 95 lb × 10
Set 2: 95 lb × 10
Set 3: 95 lb × 10
THEIRONSAGE
11-04-17, 10:40 pm
Deadlift
Set 1: 135 lb × 10 [Warm Up]
Set 2: 205 lb × 5 [Warm Up]
Set 3: 265 lb × 3 [Warm Up]
Set 4: 325 lb × 1 [Warm Up]
Set 5: 385 lb × 1
Set 6: 425 lb × 8 [PR]
Set 7: 385 lb × 8
Set 8: 385 lb × 8
1 1/2 Inch Deficit Deadlift
Set 1: 295 lb × 8
Set 2: 295 lb × 8
Set 3: 295 lb × 6
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Bent Over Row
Set 1: 185 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10
Set 4: 185 lb × 10
Cable Row
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Set 4: 140 lb × 10
Set 5: 140 lb × 10
Set 6: 140 lb × 10
Face Pull
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15