Learning through strength

[THEIRONSAGE]

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]

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]

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]

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]

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]

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