Author Topic: Training for Supreme Iron Warrior, and 1605lbs.  (Read 72142 times)

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Re: Road to Recovery, and 1600lbs.
« Reply #45 on: November 04, 2013, 11:34:39 AM »

My estimation, is that I'll blow by the 315lb at the New England Revolution Meet in March.

I finally got a 315 bench last week myself.  Quite happy about that.

I guess the guy that spotted me was impressed.  He told his brother about it.  LOL. They both train there and he was off last week but he said this mornign that his brother told him about the lift.
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #46 on: November 05, 2013, 08:52:48 AM »
Deadlift night.

135x10
225x10
315x6
405x6
495x1
495+Chains x1

Deadlift 495lbs, 20lbs chains, 1" deficit


Shrugs
135x20
225x15
315x10
405x6

Bent over rows
135x15
185x12
205x8

Sled Arm Drag
320lbs 50'x2
« Last Edit: November 05, 2013, 09:46:58 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #47 on: November 06, 2013, 03:48:15 PM »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #48 on: November 07, 2013, 08:59:13 AM »
Bench Night.  I was joined by two other guys (Nick that I train with on occasion, and his son who wants to be a powerlifter), and that pushed my lifting very hard.

Static Press. 
95x10
135x8
185x8
225x6
225x6
225x6

Bench
185x15
185x15

Sled Drag   
320lbs x50' x 3

Band pressdown
Blue Bands 4x25

Barbell Shrugs
135x15
135x15
135x15

Close Grip Slingshot (accessory)   3   6   70%   202.825   205
275x6
275x6
275x6

Seated Military Press
95x12
95x12
95x12
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #49 on: November 11, 2013, 09:55:48 AM »
Double Update.
Squat Night.
Squat
Bar x 5
135x8
185x8
225x8
275x6
316x6
405x1

Close Stance, high Bar Squat
135x6
185x6
225x6

Front Squat
185x5
185x5
185x5

Band Ham extensions
Green Band x25 3 sets



and





Sunday Gun Day.
10 minutes on Treadmill (Holy Fuark, Alex did Cardio?!)

Triceps
Close grip bench
bar x 30
95x15
135x15
185x12
225x5

Close grip bench w/ Maddog
225x15
225x12
225x10

Over Head Cable
60x20
80x12
100x6

Biceps
Seated Dumbell curl
25x15
35x12
45x9
50x6

Preacher Curl
70x12
80x8
90x6

Shoulders,
Upright Rows
Bar x 20
65x10
85x10
105x8
125x6


Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Online FLEX

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Re: Road to Recovery, and 1600lbs.
« Reply #50 on: November 11, 2013, 10:07:04 AM »
Nice work.  That 405 looked like it was barely an effort.

How's your back?
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #51 on: November 11, 2013, 11:02:07 AM »
My Back is healing nicely. 

The 405 went easier than I expected. I honestly debated 465, but am still erring on the side of Caution.  I don't want to really push my back until get to mid December.

There is no pain, but every now and then I get an uncomfortable pressure that reminds me of the injury, and I need to take it easy.

Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #52 on: November 12, 2013, 09:45:40 AM »
Deadlift Night

Deadlift
135 x 10
225 x 8
315 x 6
315 x 6
315 x 3
315 x 3
315 x 3
315 x 3

4" Block Pull - snatch grip   
295x8
295x8
295x8

Sumo stance, High Bar, squat - raw
95x10
135x8
135x8
135x8

Hip Raise Off Floor
135x10
185x10
185x10
185x10

Had to cut the workout short, as I spent 1/2 hour on the phone with Gene Rychlak about the Southern Mass Blast
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #53 on: November 14, 2013, 09:04:36 AM »
Bench Night

Incline Bench
Bar x 20
95 x 15
135 x 10
205 x 6

Incline DB
50 x 6
Stopped here, as my shoulder was feeling the pinch

Close Grip Bench
135x 15
185x 10
225x4

Close Grip Bench w/ Slinshot
275x 7
275x6
275x6

Band Fly - Green Bands w/ 10lb dbells
25 reps
20 reps
20 reps

Tricep Pressdown w/ Black Band
31 reps
24 reps
25 reps
20 reps

Military press
bar x10
95 x 12
135 x 6

Military press w/ Green Bands
185 x 10
185 x 8
185 x 5

Obligatory Vid

« Last Edit: November 14, 2013, 03:21:15 PM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #54 on: November 15, 2013, 12:00:12 PM »
Squat night.

Had a tough mental night, couldn't get myself motivated.

bar x10
95 x 10
135x10
185x10
160x6 (Safety Squat bar)
225x6
315x6
405x2
405x2
405x2
405x2
405x2

I spent about 20 minutes working on my knee wrapping, as I have been having issues with tying it off properly.  When I used to spiral wrap it, I was always able to end it in the same spot.  The Herring Bone wrap is tighter and gives me better spring out of the hole, but I can't always finish the wrap in such a way to drape the excess over my knee.  Figured it out last night.

No Videos. :(
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #55 on: November 18, 2013, 10:09:05 AM »
Sunday, Gunday

Cardio: treadmill, 10 minutes

Close grip bench
95x15
135x15
185x12
225x6

Close Grip w/ Maddog
275x6
315x2

Overhead Cable extension
40x25
50x20
70x12
90x8

Cable Pressdown
60x12
80x8
100x5

Seated Dumbell Curl
25x15
35x12
45x8

Preacher Curl
40x12
70x8
90x5

Upright Rows
bar x 15
65 x12
85 x10
105 x 8
125 x 6

Dumbell Side laterals
20x12
30x10
40x6
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #56 on: November 19, 2013, 09:25:19 AM »
Deadlift night.

Was too damn tired last night to get anything good done.

Deadlift.
135x10
225x10
315x8
405x2

Deadlift off 4" blocks
495x2
495x2
495x1

Done.

It's easy to know when to go to the gym. It's a lot harder to know when not to.
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #57 on: November 21, 2013, 10:32:06 PM »
Squat Night
bar x15
135x10
225x8
315x6
315x5
405x6 w/ reverse bands.

Close stance squat
135x5
95x8
95x8
95x8

Exhaustion hit and I called it a night.

Squat 405x6 reverse band
« Last Edit: November 22, 2013, 09:53:59 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #58 on: November 25, 2013, 09:28:27 AM »
Cardio - 10 minutes on treadmill

Triceps
Close Grip Bench Press
bar x15
95x15
135x12
185x10
225x6

Close Grip Bench Press w/ Maddog
275x5
275x4
225x13

Overhead Cable Press
50x18
70x10
80x7
90x4

Dumbell Nose Breakers
30x12
40x8
45x5

Tricep Pressdowns
50x8
80x6
90x3

Biceps
Incline Dumbell Curl
25x15
35x12
40x8
45x4

Preacher Curl
70x8
90x6

Shoulders
Prone dumbell Laterals
20x10
30x8
40x6
45x4

Upright Rows
bar x10
65x10
85x8
105x8
125x6
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490

Offline AlexanderOmand

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Re: Road to Recovery, and 1600lbs.
« Reply #59 on: November 26, 2013, 06:51:37 AM »
Deadlift Day
Foam rolling and ham/glute stretching - 5 minutes
135x10
225x10
315x8
405x6
405 w/ 68lbs chains X2 (473lbs)
495x1
495 w/ 68lbs chains (563lbs)

Fail 555 w/ 68lbs chains (623lbs)

5plates +68lbs of chains

« Last Edit: November 26, 2013, 09:01:45 AM by Deralta »
Do not fear The Iron, for it does not care.
The Iron is Resolute in Purpose, Steadfast in Intent, Unwavering in Desire, and Immovable in Stature.
Unless acted upon by a Superior Force.
Squat: 545; Bench: 350; Deadlift: 610; Total: 1490