10/2/15 Dynamic Lower Body

1. 12×2 Front Box Squats 145lbs plus Two Red Bands 2. 4×8 Sumo Deadlifts 225/275/295/315 3. 4×12 Walking Lunges Bar 95lbs 4. 3×20 Glute Bridges 95/95/105 5. 2×25 Belt Squats 53lbs 6. 3×20 HGD Sit-ups

9/30/15 Max Effort Upper Body

1. 3RM Incline Bench 195lbs. 95/135/155/175/185/195/200 for 2 2. 5×6 Bent Over Row 135/175/175/175/175 3. 3 Sets Of 12 DB Bench Close40/45/50 . 15 Dips 15 Single Arm Row 40/45/50 4. 2×20 Pulls ups 5. 4×10 Ab Roll Outs

9/28/15 Max Effort Lower Body

1. 3RM Box Front Squat 245 135/205/225/245 2. 5×8 Weighted Glute Ham Raise 3. 4×10 Bulgarian Split Squats 30 4. 4×8 Good Mornings 95/95/105/115 5. 3×200 Sled Push 6. 4×15 Hanging leg raise

9/27/15 Dynamic Upper Body

1. 9×3 Incline Bench Press 100lbs plus Red Bands 2. 4×10 Weighted Mixed Grip Pull Ups 2xCannon ball 2xClock 5lbs 3. 3 Sets 15 Dips 20 Chest Supported Rows 35lbs 20 Ring Dip Push Ups 4. 4×15 Bandbell Stick Press 9-13 KB”s

9/25/15 Dynamic Lower Body

1. 12×2 Box Front Squat 135 on Bar Plus 2-Red Bands 2. 5×8 Safety Squat Bar Good Mornings 95/115/135/135/135 3. 4×100 feet Sled Push 75lbs plus Sled 4. 3×20 KB Goblet Squats 53lbs 5. 4×15 Reverse Hyper

9/23/15 Max Effort Upper Body

1) 1RM Incline Bench 205Bar/95/135/165/185/195/205 2)6×5 Weighted Fat Bar ChinUps 15/20/25/25/35/40 3)5×6 DB 1 1/4 Flat Bench 40/45/50/50/50 4)4×15 Feet on Bench Ring Rows 5)5×10 GHD Sit-ups

9/21/15 Max Effort Lower Body

1. 1RM Front Box Squat Parallel 265 Bar/95/135/185/225/255/265/275-F 2. 5×6 Deficit Deadlift 2in 225/275/275/275/275 3. 4×10 Weighted Step Ups 30lbs 4. 4×15 Weighted Hip Extension 15lbs 5. 5×10 Hanging Leg Raises

9/20/15 Chasing the Pump/ Mr. Olympia

Last night was the Mr. Olympia Bodybuilding show.I spent most of the night outside by a bonfire watching the live stream on my MacBook. It’s amazing to see all these athletes compete at this elite level . Watching most of these bodybuilders inspired me to started lifting from Jay Cutler and Phil Heath to Arnold. […]

9/18/15 Max Effort Lower

1RM Deadlift 405 135/225/275/315/365/385/395/405 4×12 Single Leg Deadlift 70lbs 4×12 Lunges 30lbs each hand 3×15 KB Front Squats 35 each hand 5×10 Weighted Back Extension 25 4×10 Ab Rolluts

9/16/15 Max Effort Upper Body

1 ) 1RM Bench Press 250-TAG, 245- Pause. Bar/135/165/185/205/225/235/245/250 2)4×8 Bench Press 150/157.5/167/175 3)4×12 Single Arm 1 1/4 DB Bench 35/30/30/30 4)3×10 Ring Push Ups 5) 5×10 Ring Dips 6) 3×15 GHD Sit Ups

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A Teenager's Powerlifting Journey

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