Journey to RPS XXX December 7th

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  1. #1
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    Journey to RPS XXX December 7th

    Speed Bench 8x3 Mini Bands...
    Dumbbells for reps 80s then 100s, 2nd set of 100s I shortened the ROM

    Pushups supersetted with flyes 10x20reps

    Triceps (bands)
    100reps reg pushdowns (60 reps then 40 reps)
    3 sets of pushdowns with pauses
    3 sets of spread aparts


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    Leg day, honestly wasn't as good as I had wanted. I was still a bit sore from my previous leg session for some reason. my set with the 365 was ridiculously high lucky that was a warmup
    Ended with 435lbs + 80lbs in chains Minus some because not all the chains are off the ground when I stand so maybe 60lbs in chains? whatever.

    After chains hit some Front Squats did two sets with 135 before doing 225 for 2 sets then 245 for 1 set.

    After that the good old Glute Ham Raises 5 sets of 10 reps

    I should have kept going but we have a big day moving gym equipment tomorrow so that will be lots of 'accessory work' lol

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    Epic bench day, put in a lot of work. Some off it not recorded.

    Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.

    After the overload sets hit a tricep circuit
    Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)

    Then did Rope Pushdowns superset with band pushdowns (not recorded)

    Polished it off with the big boy band and did a paused contraction... these were painful to say the least...

    All and all an workout... well on my way to that 500 hundred

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    Lookin good man

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    Quote Originally Posted by Usealittle View Post
    Lookin good man
    Back on track !

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    Easy accessory work day... Ready for Saturday and Sunday to SMASH

    Speed bench with black mini band + 185lbs 8 sets of 3 reps
    Dumbbell incline press, 40lbs, 80lbs, and 2 sets with 120lbs.
    3 sets of 20 pushups with 1 set of max (74 reps)

    Chest supported rows, 2 plates, 5x10

    3 sets of triceps with 60s DB
    5x20 tricep pushdown

    machine deltoid raise 5x20


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    Culver city barbell.... What state?

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    Quote Originally Posted by Usealittle View Post
    Culver city barbell.... What state?
    River city
    Cincinnati Ohio

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    Shit... That said river??? Wow, don't know wtf I was reading... Lol, ok

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    Video coming tomorrow

    Started a new diet plan week one begins tomorrow

    My coach thinks it will suit my needs just fine

    Essentially it's a pound of turkey and a pound of beef a day and rice

    Plus a few other things

    Super excited me and my neighbors cooked 14lbs of meat today haha good times

    To be continued tomorrow

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    Rough heavy chest day

    capped out at 380lbs floor press + Chains. Was not at all happy. Attempted 410lbs twice, failed each attempt. Can't really be two hard on myself for a few reasons
    1) I never really fail at the top when I bench anyway,
    2) I rarely do floor presses.
    So all in all not a bad day I suppose. After heavy floor press

    Did dumbbells
    120lbs max effort
    100lbs max effort
    80lbs max effort

    After dumbbells I kinda just worked each body part as I saw fit
    3 sets of pull downs
    5x5 chest supported rows
    3 sets band pulls

    Triceps
    100 reps
    then Band Spread Aparts (featured in video)


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    Not a bad leg day. Capped out at 560, used a lighter band nothing crazy and didn't double it over. Definitely having depth issues. Worked on some pause squats after with 265lbs.

    Didn't really do much for accessory after, I was spent. Did a few GHR's and Leg Curls


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    Today was a special day... I just felt cocky as fuck and ready to press, being an accessory day I decided on some DB presses with bands. Warmed up to the Hundreds...
    First set did the regular eliteFTS black band
    Upgraded to the Green Band
    Upgraded to the Big Grey Band
    Maxed that bitch out with the big ass black band... don't get anymore band tension than that playa.

    On my way to that 500 bench...



    After heavy DB hit some more accessory

    10 sets of 20 reps Pushups + Band Flyes supersets

    5x10 Chest Supported Rows
    5x10 Wide Pulldowns
    2x50 band pushdowns
    2xburnout band pushdowns

    5 sets band face pulls


    Orbit Nutrition got my recovery on point

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    Power Lifting is such an amazing sport to participate in, takes a lot out of you and requires a lot of sacrifices if you want to do well but every bit of it is worth it when you get under the bar and battle for victory, when you look back at where you were and see the progression to where you are now. Each battle, each sacrifice all feels worth it when you see that progress.
    July 10th I got 460 off a 2 board today I bashed 480lbs... 20lbs PR. Fucking love it.
    Who cares ? Well me... And if you ask that after reading this ask yourself what the fuck have you accomplished ?






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