View Full Version : FortifiedIron Powerlifting Style

01-15-2003, 11:55 AM
5'10'' 229lbs
Bench: 370
Squat: 510
Deadlift: 535
Total: 1415
40yrd: 4.9
PowerClean: 315
Yrs training: 6+
Vertical: 26''


Deadlift Routine:

1) 3x6 70%
2)3x6 75%
3)6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
10) 6 (70%) 5 (80%) 4 (85%) 2 (95%)
11) 5 (80%) 4 (85%) 3 (90%) 2 (95%) 1 (97.5%)
12) 3 (95%) 2 (95%) 2 (97.5%) 1 (100%)
13) 3 (95%) 2x1(100%)
14) 3x1 (100%) 2x1(Over Max)

**Alternate Snatch grip deadlifts and Partial Reps wkly after deadlift session: 1-8: 5x3 10-14:
wk 1-14
Weighted Sit-ups 3x8

Wk 1-8

Stiff Leg Dead lifts 3x8
Bent over Rows 3x8
Military Press 3x8
Good Mornings (Variation) 3x8

Wk 10-11
Power Shrug 3x5
Stiff Leg Dead lifts 3x5
Bent over Rows 3x5
Military Press 3x5
Good Morning (Variation) 3x5

Wk 12-14
Power Clean 4x5
Power Shrug 4x5
Straight Leg Dead lift 4x5

Bench Press Routine:

Wks 1-14 Bench:

1) 60% 4x6
2) 65% 4x6
3) 70% 5x5
4) 75% 5x5
5) 75% 5x5
6) 70% 5x6
7) 80% 5x3-2x2
8) 85% 5x3-2x2
9) Rest
10) 6 (80%) 5 (85%) 4 (85%) 3 (90%)
11) 5 (80%) 4 (90%) 2 (95%)
12) 4 (90%) 3 (95%)
13) 3x1 (100%)
14) 3x1 (100%)

Wk 1-14
Lockout work 5x3
Medicine Ball Explosive Core Drills

wk 1-8 3x8
Close Grip
Skull Crushers
French Press

Wk 10-14 4x5
Jm Press
Skull Crushers
French Press

Squat Routine:

1) 3x6 70%
2) 3x6 75%
3) 6x3 70%
4) 3x6 75%
5) 4x4 80%
6) 4x4 80%
7) 4x3 85%
8) 4x3 90%
9) OFF
10) 6 (70%) 5 (80%) 4 (85%) 2(90%)
11) 5 (70%) 4 (75%) 3 (80%) 2 (90%)
12) 4 (80%) 3 (85%) 2 (90%) 1 (95%)
13) 4 (85%) 2 (90%) 2x1 (95%)
14) 2x2 (90%) 1 (95%) 1 (Over max)

wk 1-14
Saxon Bends 3x8

wk 1-8 3x6
Hack Squat
Leg Press
Seated Rasies (3x20)
Standing Rasies (3x15)

wk 10-14 4x4
Front Squat
Leg Press
Standing Rasies (3x20)


01-15-2003, 11:57 AM
-No weights (gym locked)

Tire Pulls
Agility drills

01-15-2003, 01:49 PM
FI, do you play football?? Atleast reading you first couple of posts it seems you do. Well, First let me welcome you to the site...and well done on starting a journal. The best of luck to you...oh and to follow tradition....:windup:

G'd Up!

01-15-2003, 02:30 PM
Originally posted by GeneticallyGifted
FI, do you play football?? Atleast reading you first couple of posts it seems you do. Well, First let me welcome you to the site...and well done on starting a journal. The best of luck to you...oh and to follow tradition....:windup:

G'd Up!

Yes I play football. Started playing full contact football since I was 8yrs old in Pa. Its a tradition to play in my family pretty much, still love it though.

Thanks for the welcome. Many people know me from other forums (OzzyMT, PowermanDL,Angel and I am sure other's).

KC :strong:

01-15-2003, 02:37 PM
Wed: (1/15/03)

Bench Press: 255lbs 5x6
No lockout work
Incline: 3x8 *all sets completed
Close Grip: 3x8 *all sets completed
Skulls: 3x6 *Missed last 2 reps on 3rd set
French Press: 2x6,4 *all sets completed
Medicine ball sit-ups: 3x15


01-16-2003, 06:10 PM
Thur: 1/16/03

Ways to discribe today.. HELL!

Cone Agility work
Tumbling work
Log work
40 yrd sprints
20 yrd sprints

KC :strong:

01-16-2003, 08:33 PM
Awesome program FI! Hey I was wondering, how old are you again? I know you mentioned it before but I forget.

01-16-2003, 09:28 PM

Turning 18 in Feb. Thanks for the comments about the program.

KC :strong:

01-16-2003, 09:33 PM
Welcome FI! I look forward to reading to your journal. Strength is impressive as hell man!

01-16-2003, 09:39 PM
Thanks bro.

KC :strong:

01-17-2003, 07:23 AM
Yeah FI your lifts are impressive, damn. Bench is probably damn near one of the highest here at WBB. Do you do a lot of triceps work to get your bench up or what? 535 lbs. pull and 510 lbs. squat are also friggin' nuts. For squats are going to down to parallel? Because I have squatted 515 before just above parallel.

01-17-2003, 07:28 AM
Both my bench press and squat SHOULD be legel in the IPF. (pause for count/1-3''depth)

KC :strong:

01-17-2003, 03:55 PM
1/17/03- Squat Workout

Snatch- 3x5 *All sets and reps finished
Note: I miss Olympic Lifting! :cry:

Squat- 405 4x4
Note: Felt like I was rounding.. problem needs to be accesed as soon as possible.

Hack Squat-3x5 *finished all sets and reps
Leg Press-3x5 *all sets finished

Saxon Bends- 3x5

Got the whole weekend off :(

KC :strong:

01-17-2003, 03:57 PM
Think I am not putting enough effort into squats and putting to much effort in deadlifting. I need to balance **** out.

Kc :strong:

01-18-2003, 02:57 AM
Ok having a problem with gaining freaking weight!! Talk to Linda today she told me to eat more! I dont see how this is possible! I keep feeling like I am droping weight. I am taking in the proper amount of fluids, eating very good and alot during the day. Trying to consum 500+ calories before bed, and now she told me to set my alarm for during the night and eat somthing for a snack then go back to bed. I hope this helps b/c I can afford to drop much more weight! Sorry for the rambling haha...Somebody out there might beable to help me!

Kc :strong:

01-18-2003, 08:42 AM
What's the diet look like on an average day?

01-18-2003, 12:43 PM
I eat several times a day. I try to intake alot of carbs and calories during the day and alot before I go to bedl b/c this time I am not active and hopfully my body will store it. Nothing seems to be working.

KC :strong:

01-18-2003, 03:05 PM
DUDE!!! YOU ARE FREAKIN CRAZY!!! You are THE strongest 17 year old I have ever seen. Your strength is freakin CRAZY! Man, you are my inspiration dude. I hope to lift as much as you when I am 17. Dang, are you 100% clean? Dude, I just can't say enough about you.

01-18-2003, 03:25 PM
Yes I am 100% clean. I valued myself to be natural as a promise to a certain person. I keep promises. I'll post some good picture's as soon as I get them belial seen pictures yesterday of me at 255ish. Iam glad I can be motivation to you. Thank you very much for the kind words. You have an oustanding bench press at 14yrs old you should be every bit as strong as me if not stronger by my age. Your deadlift is impressive as well.

btw.. do you mind if I add you to MSN?

Kc :strong:

01-18-2003, 06:16 PM
I wish you would add me! I would love to get some tips from you.

01-18-2003, 06:44 PM
I gotta say, both you guys are an inspiration! Keep up the good work.

Oh yeah, I feel weak.Thanks!

01-18-2003, 06:58 PM
Originally posted by Hercule
I wish you would add me! I would love to get some tips from you.

Done bro!

Kc :strong:

01-18-2003, 07:01 PM
Originally posted by Mik
I gotta say, both you guys are an inspiration! Keep up the good work.

Oh yeah, I feel weak.Thanks!

Nobody on this site is weak. Some people may not be as strong as others, but in other things they could be stronger. There is more then weigth training in life. To some it might be a struggle to live day to day.

Kc :strong:

01-18-2003, 08:07 PM
1/18/02- OFF day

Did absolutly nothing today but eat! Rest sucks but rest is good :)


01-18-2003, 11:31 PM
looks good....

you still doin the bench meet later this year?

01-18-2003, 11:33 PM
Yes yes.. I doubt I'll peak for it since its an unsanctioned meet. If it was a USAPL or IPF meet id be more interested in it.

Kc :strong:

01-19-2003, 08:17 AM
Hey FI, do you have any pics to put up I wonder? I am just curious because youre throwing around some HEAVY weights in the gym, I am sure you have a good physique to back up those lifts.

01-19-2003, 12:06 PM
Yes I do. I have picture of me at around 255lbs. I was pretty chunky then back in Aug. I dont have any recent picture's of me at the weight I am at now where im alot leaner. If you have MSN or AOL messenger let me know. You can PM me with the address's or you can send me your e-mail.

KC :strong:

01-19-2003, 12:13 PM
Why dont you just create a thread in the Member Pics forum and post them there?

01-19-2003, 04:32 PM
Have you ever competed in any meets before?

01-19-2003, 04:58 PM
I will be doing my first meet in March. Its unsanctioned. I was going to make my USAPL debat in NJ during June at Art's gym, but some things have changed since the plan's where drawn up.

Kc :strong:

01-19-2003, 05:01 PM
Have you ever used equpment before or will you be using any at the meet? If you have any Q's about it let me know

01-19-2003, 05:42 PM
I am getting a shirt from a guy in Canada. Inzer Extra High Performance HD. This will be the first time I'll use a shirt. I'll be more then happy to contact you if Iam in need of anything and cannot get ahold of Linda.

Kc :strong:

Chris Rodgers
01-19-2003, 07:26 PM
Are you competing in NJ in March? At the meet with Deciever? If so, I'll be there competing as well. :D

01-22-2003, 04:56 PM

Partial Reps- 3x4
Deadlift- 4x3 450lbs
Clean and Press (hybird set/reps)
Bent over rows- 3x6
Seated Z-lifts-3x5

one of my best Deadlift workouts in awhile!

Kc :strong:

01-22-2003, 04:57 PM

1 fertleck mile
light jog

01-22-2003, 05:05 PM
1/22/03-Bench Press

Lock out work 5x3
Bench Press 5x3-2x2 290lbs
Start to go to Incline next except after my first set i felt a little pain in my shoulder.. Didnt think to much of this. The next set I was definitly in some major PAIN! My shoulder hasnt been right since I dislocated it a few months ago. I even took 3wks off to let it heal. Iam going to make another doc's appont. next wk to have them check it again. I think i could possibly have some connective tissue damage. This is gunna set me even farther back for March. I dont care so much about the meet i just want it to be strengthen and ready to get back into Olympic lifting! I dont want it to ruine my future before it even starts.

Kc :strong:

01-23-2003, 01:17 PM

Shoulder is still killing me :(

Kc :strong: