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Journey to the RPS Summer Slam

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    Journey to the RPS Summer Slam

    Preparing for the RPS Summer Slam: http://meets.revolutionpowerlifting.com/2014/06/

    Competing FULL Power in the 220lbs class

    I am 12lbs under weight and struggling. Thinking of doing a VERY BASIC slin protocol... Thoughts?

    Currently my cycle looks set, but I am speaking with a sponsor and may be switching:
    Dragon Pharma Tren E 800mg / week
    Kalpa Test E 500mg / week
    Anadrol 50mg / day

    Training day 1 was yesterday. Deadlifts.

    This is a FULL POWER event, so I will be doing squat, bench, and deadlift.


    Going to be getting some extra coaching going into this.
    In May I will be doing a seminar and getting some bench tips from Brandon Lilly
    I also plan to get at least one training session in with Jimmie Pacifico before then.

    My main coaches are Derek Wade and Zac Whalen. Both can be googled and are well established lifters.

    Let the journey begin

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    Tuesday Max Effort Deadlifts

    Hit the deficit deadlifts



    After deadlifts I did 3 sets of accessory
    3x10 good mornings
    3x10 glute ham raise
    5 drops with leg curls
    then I did a weird exercise for 2x5 sets with a barbell with a rope on it, the rope goes on your back and you stand up. Very hard to stabilize the barbell and really fires your glutes! Loved it! Will get a video next time. I plan on keeping it as an accessory movement.

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    Max Effort bench day. 5 weeks out from RPS Competition.

    Hit doubles up to a near max against the monster minibands (110lbs resistance). Then I threw the sling shot on so my body could feel that heavy shit.

    keep in mind we use a 50lbs bench bar. So everything is 5lbs heavier than normal.

    About my double max


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    After this threw on that sling show, and pushed the body


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    After this we did a drop set. The recorder messed up the video... he is fired from that job. but did
    410,320,230,140 3 reps each. one after another

    had to splice it back together he thought it was done after the 410.

    All and all an amazing workout.

    After the heavy stuff just worked my triceps quite a bit. I need to start throwing in some dips !

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    super annoyed I can't put all my videos in one post! lol

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    Switching my cycle to all of SteroidsFax's gear
    waiting on Touchdown.

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    Squat day.

    Worked up to 415 with the buffalo bar. Nothing crazy. Tried to get 465 but it was probably too big of a jump and failed in the hole..



    After my squats i hit some speed sumo deadlifts
    3 reps -- 8 sets.

    Then I smashed up my quads some with the leg extensions 5x10

    followed by 100 body squats to polish me off.

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    Sent from my iPhone using Tapatalk

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    New photos

    Today was shoulders




    Hit the 100s just did one heavy set



    Today is a rehab day working the rear delts and just general strengthening the entire shoulder




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    What a day, worked some box squats and deadlifts for doubles. I didn't do something right today with the food intake, I felt like ASS after the deadlifts.

    Didn't push it to the max today, can't do that every training session, that is how I ran myself into the ground and hit that 450 deadlift barrier.

    I will post videos at the bottom, I gotta get an app to splice my videos into 1 clip so I don't have to do multiple posts.

    Note on the box squats, I wasn't sitting back far enough. and i need to push those knees out more...and we used bands also.


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    this one is 295 -- the bar ios a 65lbs bar.

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    Full workout posted soon. Hit reverse band bench. Hit 620lbs for a 15lbs PR. Can't complain

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    Nice lift!!

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    Quote Originally Posted by strongman760 View Post
    Nice lift!!
    Thanks man my body hurts now



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    switched up the routine and hit the accessory work today, it was a nightmare and a half.
    Started the morning off with some Goodmornings--talk about a painful start to the morning.
    8 sets of 5 reps good mornings

    then we did some walking lunges, leg curls, and I polished myself off with some hip exercises. Boom Boom Pow

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    Today
    8 sets of 3 reps speed bench

    3 sets (2 recorded) of heavy skull crushers

    3 x 10 force production neutral grip DB floor presses (50lbs)

    3x10 rep push-downs

    band work, push downs then "spread aparts"


    Notice how light "speed work" is... remember this is SPEED and force production. Not an ego lift.

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    Your bench press kicks ass, what does your chest workout look like?

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    Quote Originally Posted by Darkhrse99 View Post
    Your bench press kicks ass, what does your chest workout look like?
    Complicated question.

    Thursday = max effort bench press. We rotate exercises week to week. Bench against bands, with the bands, chains, floor press, 1-2 board, etc. Rep range is always 1-3 reps. For example
    Week 1 Thursday: Max Effort Straight bench 1 rep max
    Week 2 Thursday: Max Effort Reverse band 1 rep max
    Week 3 Thursday: Max effort Against bands doubles
    Week 4 Thursday: Max effort straight bench 1 rep max

    Something like that, but we could go longer than 4 weeks before ever doing straight bench again.

    Then Sunday is an accessory day. This is the day I would do SPEED work or Volume. Depending on the week (alternate). Speed work can be done against bands or chains (alternate) and rep range is 3 reps.

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    Do you ever mess with db's,incline or fly movements?

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    Quote Originally Posted by Darkhrse99 View Post
    Do you ever mess with db's,incline or fly movements?
    Fly's no.
    DB yes.. some. But those are just 'accessory' lifts. they are never used as main lifts or main workouts.

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    Shoulder rehab day complete
    Boom

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    Today hit max effort cambered bar squats,

    after this 5 sets of speed deadlifts, 4 sets at 275 and 1 set at 315. I was pretty impressed with the speed today. I felt amazing. I also hit a huge PR on the cambered bar. That girl isn't a joke

  30. #30

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