Road to RPS Xtreme Xmas Xplosion -- Cbus, Ohio. PL

[ckcrown84]

Fairly new to PL. Have a very weak posterior chain and have been working towards fixing that. My upper body is well extremely strong... My goal is to walk away from the RPS meet with top 3 record for their federation on Bench.

This will be my second PL competition. My first was back in March.

I am sponsored by GBN Store and work closely with LG Sciences. So special thanks to them for all of their support.

Hoping for a warm welcome to this community.... Now lets get BIG NYUCKA

 

[ckcrown84]

Friday 9/27
10x6 pullups with 10x10 dips
10x6 Curls with 10x10 hanging leg raises.

Saturday 9/28/
Max effort Chain Squat
Max effort rack pull
3 sets of down sets iwth rack pull
5x5 hyper extensions with heavy stone
5x20 leg extensions with band
5x15 plyo swing

Sunday 9/29
Max effort Bench w/ assistance band (35lbs at bottom)
worked up to a 1rm
5x4 bench (with bands) using Tendo machine to keep pushing for maximal force production.. Killed me.
light 2x20 reps
light 1xmax pause reps

Circuit 5 sets
1- tricep skull crushers
1- db rear delt
1- Curls
5 sets boom done/// dead /// time to relax and eat!!!

Monday 9/30
5x10 pullups
5x20 dips
100 sled rows (50 with 3 plates) (50 with 4 plates)
5x20 db shoulder press

Wed 10/2/
Worked up to a 405lbs floor press
225lbs 5 sets close grip speed bench. 3 reps full, 3 reps 2-board, 3 reps 4-board
DB press 1x8 - 1x10 - 1x12
10x10 dips with 10x20 pushups
5x10 dips
Db shoulder press 5x20
DB side raises 5x20
Curls 3x20

Thursday 10/3/

Took it fairly easy yesterday. Just a speed day. Friday (today) I rest and tomorrow heavy day.

Speed squat with resistence band 3x8

Speed Deadlift 5x5

Belt squat 3x25

Glute Ham raise 5x10

 

[ckcrown84]

Annoying using photobucket. Can we do youtube videos here?

Today front squats max effort with assistance band
Good mornings
Hyper extensions
then Plyo swing

 

[ckcrown84]

Sunday--

Hit the Bench press... Worked hard.

Reverse band Max Effort bench. worked up to 450lbs... wish it was more.
2x10 lighter weight
1x10 pin press. Essentially the bar starts about 2"inches from your chest. Push it up. Thats 1 rep. These are rough
3 sets incline press
1 set max effort drop sets incline DB Press
2 sets max effort drop sets Dips.

 

[ckcrown84]

Yesterday was a fairly easy day. just did some speed work. Believe it or not, on lower body, I do feel these workouts.

Speed Squats: 10 sets of 2 reps
Speed Deadlifts 10 sets of 3 reps

We use a Tendo machine to ensure proper bar movement speed. The goal is .80meters/second

 

[ckcrown84]

Chest day /speed / volume

Chest - Warmup
10x3 with Tendo machine for speed
DB heavy 3x~6
DB Light 3x20
Wide BB 3x15

Skull Crushers 5x15
DB Kicks 5x20

I feel like im forgetting something but you get the idea.

 

[ckcrown84]

Sorry for the inactivity of late. Things have been absolutely hectic.

I am back, training is going well. Competition is still fast approaching and I am beginning to feel more prepared, still humble though. Remember this is my 2nd meet. Don't expect the world.

I will get back to keeping my detailed logs tonight

Thanks for the continued support everyone!

 

[ckcrown84]

Went in yesterday for a quicke one.

Plyo swing 10x10
Plyo Swing 2x20

Foam rolling / stretching

Glute ham raise 5x10

Foam Rolling / and more stretching

Abs