Road To The Arnold Classic

[ckcrown84]

Alright,

Below is my Roadmap to compete in the Arnold Classic next year. Working hard, and have achieved a lot in my sport. Come a long long way, especially considering I am relatively new to the sport. I have only been power lifting for a year, but I have of course always "worked out"

Next year I plan to compete in the Arnold Classic. I plan to compete in the Bench Only and the XPC Bench bash. I also hope to be able to qualify for a full meet. Either way this is a hell of an accomplishment. Few have achieved my level of pressing ability and over the next year I hope to really accomplish a lot.

XPC Qualifying Totals can be found:
XPC Qualifying Totals | XPC Powerlifting

I am qualified as a Pro Lifter, so to make qualifications I will need to bench the following:
445lbs at 198lbs bodyweight.
495lbs at 220lbs bodyweight.

I hope to accomplish one of these in June, but in truth I will bench over 445 this April... however my current Bodyweight is 215lbs.

To qualify for full power I will need to make the following totals.
1675lbs at 198lbs bodyweight.
1760 at 220lbs bodyweight.

A slow slow grind will get me there.

In truth I will be BLESSED if I can compete among the very best in the world in bench press this next Arnold...

Currently I am well lined up to smash a 445lbs bench this April. I compete again in June and will try to smash that 445 at 198...

[ame=http://www.youtube.com/watch?v=9EiZ5u9mj7Y]430lbs for a triple on the buffalo bar BRUTAL - YouTube[/ame]

In the above video last week I smashed 430lbs for 3 reps with a buffalo bar (which is much harder than a normal bar due to increased ROM).

I am truly blessed and hope I can keep my training honed in and compete at the Arnold Classic next year with the best pressers in the world.

Thanks for EVERYONE'S support.

My Prior competition totals can be found at:

2013 RPS XXX
**broken link removed**

And in an overall, across ALL federations in the USA I am ranked 27th place in bench...

Hoping to score a solid sponsor before my Arnold Competition, but we will see. Everyone seems to only care about BodyBuilding

 

[jlm25]

Nice work dude. Is a Buffalo bar similar to a tsunami bar? I've benched using a tsunami bar and it was definitely harder then a regular barbell. what is your squat and deadlift like?

 

[ckcrown84]

Had to google that bar!
Similar yes. The Bend in the bar increases your ROM and makes the lift longer and harder.

My Squats and Deadlifts are still very low, works in progress (victim of not training those parts for years). I don't have a pro level squat or deadlift yet.
I am hoping to squat 450 and pull 500 in June.

Squatted 420 with the Safety bar the other day so shouldn't be a problem.

I should definitely qualify for the Bench nations due to my huge bench press. The rest of me will have to play catch up...

I am NOT focusing on being a specialty bench only competitor. I will compete full Power but if I can make the qualifications for the Arnold I hope to compete in the Bench Bash.

 

[dalvare1]

so you can bench basically the same amount you can squat? Am I reading this right? Thats wild man

great benching though props I wish i could move that kind of weight benching

 

[ckcrown84]

You know those guys that workout for 10 years and never really focused much energy on lower body? That was me...

Now that I am interested in competing and training for competitions I have to train those parts I have forever neglected. So my upper body has been WAY more responsive to power lifting because I have years and years of a base built up in the chest, shoulders, and triceps.

That being said, my bench is incredible now yes... but my squat and deadlift given time and training will catch up.

In my sport most people have shit benches and great squats and deadlifts. When my squat and deadlifts reach their potential (which doesn't come over night) my RAW Total will be incredible.

 

[ckcrown84]

rack pulls
Worked up to 1rm 355 plus 200lbs bands
It was tough and couldn't fully lock it out
Two down sets with 245 plus bands

4sets stiff leg db raises

5 sets abs against bands

5 sets leg curls

Bench day
365 and 130lbs in chains
[ame=http://youtu.be/GnX2Ijntkng]365 and 130 in chains - YouTube[/ame]

Sling shot 405 and 130 in chains
405 and 130 chains with sling shot - YouTube

4 board 315 and 130 in chains
3 sets of Tate presses

100 reps band push downs

4 sets barbell curls

 

[tomrock1]

Hard work paying off!