Iron Revolution, Week 2, Day 2

Squats (75%, 4x4)

355/4,4,4,4

Bench (55%, 2x10)

150/12,12 (Larsens)

Shoulder Press (3x8, machine)

Romanian DLs (4x5)

265/5, 280/5, 285/5, 285/5

Chins

25 total reps

JM Press w/ 6 second eccentric (4x5)

55/5, 55/5, 65/5, 65/5 

AB Wheel (2x8)

Iron Revolution, Week 2, Day 1

Squat (4x4, 65%)

310/4,4,4,4

Bench (4x4, 75%)

205/4,4,4,4

2-4 Board Bench (3x5)

230/5, 230/5, 240/5 

Shrugs (2x12)

Barbell Rows (2x10)

165/10, 165/10

DB Side Bends (2x12, 60's 65's)

Iron Revolution, Week 1, Day 3

Squats (2x12, 50%)

240/12,12

Bench Press (3x6, 60%)

165/6,6,6

Deadlifts (12x1, 45-60 seconds rest, 70%)

380/12 singles

GHR with 6 second eccentric (3x5)

Pull Ups (20; I used the assisted pull up machine at various weights)

Triceps Pushdowns (2x15)

3 Way Planks (2x20 seconds each side)

Iron Revolution, Week 1, Day 2

Squats (70%, 3x6)

335/6,6,6 (these were harder than I thought they'd be, especially the last set)

Bench (50%, 2x12)

140/12,12 (I did Larsens)

Shoulder Press (2x12, machine)

Romanian DLs (3x5)

245/5, 265/5, 275/5 (easy)

Chins

20 total reps

JM Press w/ 6 second eccentric (3x5)

45/5, 65/5, 65/5 (tough)

AB Wheel (2x8)

Iron Revolution, Week 1, Day 1 (7 week meet prep program)

I entered a powerlifting meet scheduled for March 18. Today is the first day of meet prep. I'm using the Iron Revolution 3 day per week program, which I found on liftvault.com 

Maxes used for the program:

Squat: 475

Bench: 275

Dead: 540

* My bench has been more in the toilet than usual lately, so I knocked some weight off of my max for purposes of this program.

Week 1, Day 1

Squat (3x6, 60%)

285/6, 6, 6

Bench (3x6, 70%)

195/6, 6, 6

2-4 Board Bench (3x5)

205/5, 225/5, 235/5 

Shrugs (2x10)

Barbell Rows (2x8)

165/8, 165/8

DB Side Bends (2x10, 50's 55's)

Nice Deadlift PR to end 2022

The last lifting day of 2022 resulted in a 16 pound deadlift PR @ 540.

Progression: 265/5, 335/2, 375/1, 425/1, 465/1, 495/1, 530/1 (PR), 540/1 (PR)

My lifetime total is now 1305: 475-290-540. If you told me a couple of years ago that I would be typing this today, I would have never believed you. 1200 was my lifetime goal not too long ago, yet here we are.

During the last two months, I ran Korte 3x3. 

To recap:

Squat: 15 pound PR (460 --> 475)

Deadlift: 16 pound PR (524 --> 540)

Bench: 0 (I don't blame the program.. bench is just the bane of my existence)

Looking ahead to 2023.... I registered for a competition in late March. I haven't decided what meet prep will look like yet. Shortly after the New Year, I will get back in to the gym and come up with a plan.

Happy Holidays! 

Big Squat PR

I finished squats this year with a huge 15 pound PR @ 475!

The progression was as follows: 135/7, 225/4, 275/2, 315/1, 365/1, 405/1, 430/1, 465/1 (PR), 475/1 (PR)

500 is now in sight!

One more gym session in 2022- Tuesday, the 20th. I'll try a deadlift PR that night... if I get one, you'll see a post on the topic.