Back to the Grind

Back to the Grind

May 2, 2014

What up Berzerkers!! I know its’ been a while since my last post but have been a little busy lately. ┬áMy wife and I recently had our first child so my time has been spend with my new family.

But I have been slowly getting back under the weight and it feels good. Even better because I do not feel like I have lost any strength in these past couple weeks. I honestly feel better then ever.

With the new changes in my life I needed to revamp my training to better fit my schedule and new life style. After looking over all of my training records since I first started power lifting; and if you are not keeping a training log you are doing yourself a dis-justice. Without a training log you are not able to keep track of what works and why something helped you improve. So after seeing when I made the most overall gains in the training for the past couple years I found a couple items that worked well for me. I am going back to hit each of the big three lifts in every training session; at least in some fashion. And on my main lift of the day I work up to a heavy single @9, drop the weight 80% and hit triples increasing the weight until I hit a triple @9. The remaining exercises are 4 reps @9. And I finish each day with some mobility.

Here are my numbers after finishing my first week

Day 1-

Squat- 445, 465, 485(could have hit more but I was at work and that’s all the weight at the station).: 385, 405, 425.

Sumo dead lift- 325, 385, 425

Band Bench- 225, 245, 265 with 60 pounds of band tension.

Push Press- 155, 175


Day 2-

Bench- 335, 345, 355: 285, 305, 325

Rack pulls- 465 ,485, 515

Pause squats- 225, 295, 315

Triceps push downs- 100, 150


Day 3-

Deadlift- 495, 545, 595: 475, 495

Front squats- 225, 245, 275

3 board press- 335, 355, 375

Biceps curl- 110, 120, 130


Day 4-

Strongman day

Tractor tire flipping, tire farmer carry, and atlas stone work.

Feel free to comment or send me a message. Remember to follow my page at

Special thanks to my sponsors Iron Authority and team IA, Brickhouse, Primo Chalk, EVLution Nutrition, and Strengthlete.

IA all day!!


Print Friendly
Please follow and like us:

© 2012-2017 IronAuthority All Rights Reserved

Enjoy this blog? Please spread the word :)

Follow by Email