Iron Revolution, Week 3, Day 1

Squat (5x3, 70%)

335/3,3,3,3,3

Bench (5x3, 80%)

225/3,3,3,3,3

2-4 Board Bench (4x5)

235/4, 230/5, 230/5, 225/5 

Shrugs (3x10)

Barbell Rows (3x10)

165/10, 165/10, 165/10

DB Side Bends (3x10, 70's, 70's, 80's)

Iron Revolution, Week 2, Day 3

Squats (2x10, 55%)

260/10,10

Bench Press (4x4, 65%)

180/4,4,4,4

Deadlifts (10x1, 45-60 seconds rest, 75%)

405/10 singles

GHR with 6 second eccentric (3x5)

Pull Ups (25; assisted pull up machine)

Triceps Pushdowns (3x15)

3 Way Planks (2x20 seconds each side)

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)