Journey to the IronMan-- Cincinnati RPS

[ckcrown84]

Well everyone, another journal. Working towards the IronMan so of course wanted to start up a new thread
The competition is in April
Cincy Push Pull Revolution Powerlifting Meets

Feel free to follow along, comment, and contribute to the discussion.

As of right now I will post my opening videos (from a week ago) I have until April to improve on this baseline.

[ckcrown84]

405 - YouTube

435 - YouTube

[ckcrown84]

yesterday
Did rack pulls with black monster mini bands
Worked up to 315 and then the band tension at the top was ripping it out of my hand. Tried 335 failed
Dropped down to 225 and did a set of ten reps which was actually failure

After that we did box squats light weight just working on form
155lbs 5 sets of 3 reps

Next we did some glute ham raises, lunges, and abs

Not a bad workout was kinda mad the grip failed on the rack pulls

[ckcrown84]

Not a bad workout today my bench is back to 415 which was my comp max in December. Remember the other week I only got 405 which was pretty disappointing
Anyway here is the workout
Bench
135 two sets of 5
225 x 5
275 x 2
315 x 1
365 x 1
405 x 1
415 x 1
315 x 12

Dumbbells 70s 4x20 incline
Db 50s 4x10 tricep
Abs and rope push downs 4x10
For abs I'm using the big black resistance band and well bent over crunch lol I can't explain

415 - YouTube

315 by 12 - YouTube

[ckcrown84]

Squat triples worked up to 315
4 sets of weighted lunges
Then ten sets of band leg curls with leg extensions
Then 4 sets of hyper extensions
4 sets of abs

[ckcrown84]

Speed work day and technique work
Bench 8 sets of 3
3 sets of db press working on keeping the elbows tucked

4 sets of Chest supported rows
4 sets of db pull overs

Then I just cranked out a bunch of light triceps and biceps

Sorry for lack of detail didn't bring the trusty notepad
Felt good today nice workout