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Old 11-26-2013, 08:30 AM   #21
delarosa
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week 4

DEADS

from the floor pulled the following
1x1 @ 495
1x1 @ 550
1x1 @580 (which went up pretty fast)
went for a PR of 605 and stood up with it clean lift ( wasnt tight from the start need to work on that)
also need to stop whatever rolling the bar to me i started for some random reason

single leg good mornings with a 55lb kettlebell 3x10
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Old 11-26-2013, 08:33 AM   #22
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week 4

SKWAT !

warmed up

1x1 @ 550 felt shakey
1x1 @ 605 felt real smooth really stayed in the groove
1x1 @ 680 smoke show felt really good about it hit depth came up easy

front squats
3x6 (135,185,225)

3x25 hamstring curls
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Old 11-26-2013, 08:38 AM   #23
delarosa
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delarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality posts
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Take a look at this article from Jonathan Byrds BIG Workout Plan

Byrds my coach and leading me up to the Fit Expo to have me just where i wanna be

http://bigworkoutplan.com/powerlifti...peaking-cycle/
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Old 11-26-2013, 10:29 AM   #24
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Quote:
Originally Posted by delarosa View Post
Take a look at this article from Jonathan Byrds BIG Workout Plan

Byrds my coach and leading me up to the Fit Expo to have me just where i wanna be

http://bigworkoutplan.com/powerlifti...peaking-cycle/
Featured your picture in that article. Hope it's ok.
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Old 11-26-2013, 11:20 AM   #25
delarosa
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delarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality postsdelarosa has made some quality posts
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Quote:
Originally Posted by BendtheBar View Post
Featured your picture in that article. Hope it's ok.
Perfectly fine with me. Any exposure is good exposure haha maybe someone will see and I'll get me a sponsor haha
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Best competition lifts 766/462/672 @ 242

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Last edited by delarosa; 11-26-2013 at 11:24 AM.
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Old 11-26-2013, 01:54 PM   #26
delarosa
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Also, just throwing this out there. If anyone would like to help me on my trip to Los Angeles. I made a gofundme account to try and be able to afford the trip. Any and all donations are greatly appreciated and it would mean a lot if you guys would help. Thanks ahead of time ! http://www.gofundme.com/577kr8
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Old 11-26-2013, 03:52 PM   #27
delarosa
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back to your regular scheduled program

week 5: DELOAD- just enough to break a sweat but not enough to make you feel like you didnt cheat yourself... the things we do to get stronger.


3x3 floor press with 225

3x50 tricep push downs (used 25 on the cable machine)

McGill crunches 5x10sec hold on each side.
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Old 11-27-2013, 04:35 PM   #28
delarosa
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week 5: deadlift DELOAD

wont be putting the bar on my back or touching one for the rest of this deload week.

hit single leg good mornings with a 45 lb dumbbell tried to get as much stretch as possible 3x10 each leg

goblet squats @ 50lbs 3x20

hamstring curls and leg extensions 3x20 for both.

finished off with some leg raises for a little core work 3x15 something simple.
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Old 11-30-2013, 03:25 PM   #29
delarosa
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week 5: Squat deload

single leg good mornings with 40 lb dumbbell 3x10 each leg

goblet squats 3x20 @ 45 lbs

hamstring curls and leg extensions 3x20

3x20 leg raises and side bends with a 35lb kettlebell 3x20.

FINALLY done with this week of deload cant wait to attack some weight next week
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Best competition lifts 766/462/672 @ 242

"Be the kind of man the devil doesn't want to die. Cause he knows you'll take over the place."
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Old 12-04-2013, 07:08 AM   #30
delarosa
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Yesterdays training

week 6: Bench

warmed up then hit the following working sets
1x3 @ 370
1x3 @380
1x3 @ 390 felt super easy could have done at least 2 more reps (guess the deload did help)

5x1 @ 330 with full commands (start,bench,rack) with about a minutes rest in between

incline dumbbell press
1x8 @ 100
1x8 @ 110
1x8 @ 120

2 sets of 50 tricep pushdowns @ 45 and 50

finished off with some ab work

FRIED
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