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Thread: # Ross Bowsher Single PLY SPF ILL State meet Log FEB 16

  1. #1
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    # Ross Bowsher Single PLY SPF ILL State meet Log FEB 16

    Hi My name is Ross Bowsher 31, assistant strength coach for football at Purdue University. I coordinate the strength and conditioning for the BIGS (offensive and Defensive line-man)

    I Have competed in powerlifting since 2005 all multi-ply I have a pro total at 242, and elite totals at 275 and 308.

    Best comp lifts are 242- 825 squat-520 bench- 700 deadlift...275 sq-875, bp 585, dl 705,
    308- sq 875, bp 580, deadlift 700

    I have not competed since August 2011. I am preparing for my first ever single ply meet I will compete at 242 my goal is to try and get in the top 5 national rank in each lift in the SPF single ply open,and total 2000 single ply at 242.

    Hope you enjoy my jog. I am 12 weeks out right now...Ross Bowsher

    My weekly training schedule

    Monday - ME deadlift , back work, biceps, core
    Tuesday- ME bench, triceps, upper back, rear delts, Flys and push ups for pec prehab.
    Wednesday - Recovery cardio and metabolic circuit work (sled, sledge hammer, med ball throws ect)
    Thursday - ME Squats, leg press, GHR and Core Pec Rehab work, Biceps triceps
    Friday- Cardio recovery and Metabolic circuit work w posterior chain emphasis

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    Day 1 Max effort Deadlift and Back training

    Core warm up circuit
    A1. Pull Down Abs 5x50
    A2. Med ball triple ext bsh throws 5x5
    A3. Sand Bag Sit ups 5x20
    A4. Face Pulls 5x20

    Sumo deadlift )(plates 2 inches off ground)
    155x5
    245x5
    335x3
    425x2
    add single ply briefs and belt
    515x1
    565x1
    605x1
    630x1x2sets

    A1. Speed Deadlifts conventional raw 6 singles w 325 + 100 pounds in chains
    A2. 5 sec eccentric close stance leg press 6x10 500 pounds

    Back assistant work

    10 sets of 10 reps wide grip lat pull downs

    KBell Sumo swing w a shrug 2x20 75lbs

    Band Pull-Aparts 3x20

    Hammer curls 5x10

    Kbell Curls 2x10

    Plate 21's 2x21

    AB power circuit

    A1. 100 pound sand bag bash throws 3x5
    A2. Sledge hammer swing into a tire 3x25
    A3. Sit ups on ball w mini band

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    ME Bench press

    Core Warm up
    A1. Rope AB pull downs 5x50
    A2. Med Ball Press and Throw 5x5
    A3. Sit Ups w bands 5x20
    A4. Plate Front raises 5x10
    A5. Sand bag tricep extension throws 5x5

    Speed Bench press
    160 + 200 pound In chains 8 sets of 3 reps (close grip)
    Regular grip bench press
    185 + 200 Pound In Chains x1
    205 + 200 Pound In Chains x1
    225 + 200 pound in Chains x1
    265 + 200 pound in chains x1
    285 + 200 pound in chains x1

    Banded DB bench press
    40 + doubled purple band x20
    40 + doubled purple and Mini band x15
    40 + doubled purple and 2 doubled mini bands x8

    Football bar tricep extensions 5x10

    Standing vgrip lat pull downs 5x10

    cable flys 3x33

    push downs 3x20

    Hammer curls 5x10

    Sledge hammer swings into tire 3x50

    Band pull aparts 2x50

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    GPP metabolic conditioning

    30 min bike
    5 rounds
    sled rows 50 yards
    med ball chest pass 5x20
    Sledge hammer tire bashes 5x25

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    ME Squat

    GPP warm ups
    A1. green band ab pull downs 5x25
    A2. Rear delt flys 5x25
    A3. Hammer curls 5x25
    A4. Band gm 5x25

    Giant Camberd Bar squats
    135x10
    225x8
    315x5
    405x2
    455x2
    500x5 me for reps

    Band DB Bench Press 50lbs + doubled light band 4x12

    Vgrip seated rows 4x12

    Band gms green 5x25

    Green band push downs 4x20

    hammer curls 3x25

    21's 3x21

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    Ross, I remember you from another forum a number of years ago, you helped me out with sage advice when I first started lifting. I look forward to following your progress here and wish you the best.

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    Monday Max effort deadlift

    GPP warm up
    circuit
    a1. ab pull downs 3x33
    a2. med ball slams 3x5
    a3. stability ball banded sit ups 3x20
    a4. lat pull downs 3x20

    Max effort Vogepole deadlift- its a very close stance RDl type pull off a 1 inch plate. Helps my starting strength..belt only
    155x5
    265x5
    365x3
    425x1
    475x1
    545x1
    600x1
    625x1 ** got a video below of this

    Super set of speed deadlifts and 5 second eccentric leg press
    speed deadlifts 6 singles w365 and 40 pound of chain
    6x10 leg press 5 count down

    Lat pull downs 10 sets of 10 reps (10 different grips)

    Metabolic circuit
    A1. Sit ups 3x20
    A2. Sledge hammer swings into tire 3x33
    A3. Band Hammer curls 3x25
    A4. Sled row and curl 3x50 yards

    video of my pull today and another video my friend Jennifer put made for me of my last training block which the goal was a 42 inch box jump holding a 75 pound sand bag.


    http://www.youtube.com/watch?v=zInhb...356&playnext=1



    http://www.youtube.com/watch?v=edTLW...e_gdata_player

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    Quote Originally Posted by Zak198 View Post
    Ross, I remember you from another forum a number of years ago, you helped me out with sage advice when I first started lifting. I look forward to following your progress here and wish you the best.
    Thanks man glad to be back giving my training and competition full effort again missed it.

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