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.
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
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
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
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
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
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