SouthernboyPL Is getting stronger. 2100+

[SouthernboyPL]

Hey guys new here. Figured the best way to get acquainted is to start a log. Been competing in strongman and powerlifting for 20 years now. Ranked at SHW and 308. 3 2000+ totals now and looking to break into 2100 next month. Yada, yada, yada

Here's today's training to get things started:

Squat and deadlift day

Warmup:
Goblet squats 2x10
McGill Big 3

Squat
Bar
150x10
240x6
350x3
440x2
Add belt
530x2
Add wraps
600x2
660x2
700x2 RPE 8

Deadlift
245x5
335x4
425x3
515x2
Add belt
Rest RPE 8
605x2
655x2x2

Sled drags
10x50'

Great workout today. Felt strong and recovered. Looking forward to adding some new products this training cycle

 

[xheavyx]

Looks pretty bad ass to me. Simple and effective training. Any meets coming up?

 

[SouthernboyPL]

Thanks man. End of August

 

[bigman1]

I know this guy and he is badass, he's very humble but in the gym this guy is no joke. Be watching for him to kill it in upcoming meets.

SBPL you should post in the powerlifting section......

 

[SouthernboyPL]

I would if I knew how to move it lol. Know I'm curious to know who you are lol

 

[xheavyx]

Sweet. You look well on your way to 2100 for that August meet. I'm hoping for 1900 in November at IPL World's in Vegas. Just gotta stay healthy and keep grinding. How long have you been competing?

 

[SouthernboyPL]

In powerlifting the better part of 20 years. Took a 10 year stint in strongman for a while

 

[LJ6989]

I see you noting RPE. You following Mike's RTS program?

 

[SouthernboyPL]

Hey bud no I'm using a form of 10/20/Life. Been using RPE in some other programs though and love it. Really it's been the reason for my success these past couple years

 

[SouthernboyPL]

Week 9 Bench

We decided to keep it to singles to hold form. Pec feels good. 3 boards were a cluster. Still getting used to that height. Overall pretty happy with today

Warmup:
Super D band pec warmup
Band flyes 2x15

Bench
135x12
225x10,10
315x3
365
405
435
455 around an opener. Felt pretty fast

3 board
405
455
505 stapled. Wierd

Seated oh db press
60x10
70x10
80x10
90x10

Press downs
150 million reps

Commence not being able to turn my steering wheel

 

[xheavyx]

looks like an awesome workout. I love RPE. Josh Bryant introduced me to it when I was working with him. Super useful.

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[SouthernboyPL]

It's pretty good. Builds in deloads which I need. And I like being able to regulate depending on how I feel

 

[SouthernboyPL]

Saturday 7/19/14 Week 9 Accessory

a day late getting to this due to travel. Scaled back on some since I have to squat and pull tomorrow

Warmup:
McGill Big 3
Overhead band squats
pvc

McGill pullups
12x1

1 Arm DB Rows
100x10
150x5x5
All no straps

Sumo Shrugs
225x10
315x6
365x6
315x3x6
all no straps

Goblet Squats
100x8
110x3x8

Lat pulldown
2x10

Band flyes
2x15

Band pull aparts
2x15

Good day

 

[SouthernboyPL]

Sunday 7/20/14 Week 10 Squat and deadlift 10/20/Life

Warmup:
McGill big 3
Goblet squat 2x10

Squat
145x10
235x8
325x3
415x2
Add belt
505x2
Add wraps
595x2
685x2
715x2
Depth not great but will get better

6" block deadlift
225x8
315x4
405x2
Add belt
495x2
585x2
675 full body cramp so shut it down

Goblet squat
100x10
140x3x8

Single leg GM
70x3x8 ea leg

 

[Hagalaz22]

Cool log man, I'll be following along. I have a powerlifting-esque log too.

 

[SouthernboyPL]

Cool log man, I'll be following along. I have a powerlifting-esque log too.

Cool bud. Thanks and I'll look it up

 

[SouthernboyPL]

Wednesday Week 10 Bench 10/20/LIFE

Warmup:
Band shoulder and pec work
Bar good mornings to loosen back

Bench
135x10
225x8
315x2
405
425
465 at 8 RPE

Floor press
315x5
275x5,5

Band flyes
3x10

Pushdowns
100 reps

Front raises
3x10

 

[SouthernboyPL]

Friday 7/25 Week 10 Accessory 10/20/LIFE

Warmup
PVC and softball rolling

McGill pull-ups
12x1

1 arm db rows
100x10
150x5x5

Sumo Shrugs
225x10
315x4x6
365x6

Goblet squat
65x10
100x3x8

Lat pull down
3x10

Lat raises
3x10

Rear delts
3x10

 

[xheavyx]

Just curious about the sumo shrugs...what's the reasoning behind a sumo stance?

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[SouthernboyPL]

Just curious about the sumo shrugs...what's the reasoning behind a sumo stance?

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Takes the legs out of it completely and also forces me to squeeze the hips to mimic finishing a pull