Adventures from the House of Iron

[vicjg]

I decided to start posting my journal online again. I'm training to compete in my 4th powerlifting meet. I'm considering entering the USAPL 6/26 meet in Miami, FL. My goals for the meet are 450/305/450 @240. Not a huge total, but a respectable 80lbs increase from 3 months ago. Here goes...

[vicjg]

Hypers
2x20xBW

Squats
1x10x135
1x3x225
2x1x315
1x1x365
1x1x425 - PR
1x5x315

Good Mornings
4x3x245

Bench Press
1x15xbar
1x10x135
1x3x225
5x2x255

CG Bench Press
1x3x225
3x1x260

Assisted Dips #6
3 sets of 6

Tricep Pushdowns back against wall
4x100x6-8

Reverse Hypers
4x10x360

Standing Cable Crunches
2x30x50

I thought that the last set of 5 was more of a killer than the 425. I probably had another 10lbs in me. Benching, we backed off a bit, last week was singles at 290. The dips were pretty rough too after benching. Either sled or wheelbarrow work tomorrow. Stay tuned.

[vicjg]

Hypers
1x20xBW

Black Sled
10 round trips - sled + 45lbs, no stops

Low Step Ups
4 sets of 15, each leg alternating, no added weight

Fat Bar Seated Twists
2x15x35 (each side)

Leg Raises
2x20xBW

Blue Band Standing Crunches
2x20xband

It is what it is I guess. The step ups were kinda brutal. Conditioning is awful. Hopefully it'll come back fast.

[vicjg]

Hypers
1x25xBW

Deadlift from band platform, black minis
1x3x225
6x1x300 + bands

Rack Pulls #4
4x2x445

Hammer Shrugs
6x4x560

1 arm DB Row
2x6x120

Long Pulley Row
3x10x150

Reverse Hypers
3x6x450

DL's from the platform were smooth. The pulls, I used straps on the second rep of the last three sets.
Had to cut the accessory work short, bad lower back pump, could hardly continue to stand. This has been bothering me for at least three weeks. Just standing for a short period of time, brings it on. Pain in the *****.

Tomorrow's a day off.

[vicjg]

Hypers
1x25xBW

Squats
1x10x135
1x3x225
2x1x315
1x1x385
1x1x420
1x1x440
1x1x460 - PR
1x5x325


Good Mornings
4x3x255

Donkey Calf Raises
3x15x400

Floor Press (pin#2)
1x10x135
1x5x225
FAILED MISERABLY AT 285, THEN FAILED AGAIN AT 275

CG Bench Press (pin #2)
4x3x245

Tricep Pushdowns
2x90xAMAP

Ez Bar Curls
5x5x120

DB Rotator Cuff Work
2x15x40

Leg Raises
2x25


Squat wasn't as bad as I though it would be. TBH, 405, 420, 440, 460 all feel pretty much the same on my back. I think its just a matter of having the b***s to get under the bar at this point.

Floor press SUCKED.