1)1RM Back Squat 325 Bar/135/225/275/295/315/325/335-F 2) 4×8 Back Squats 195/200/210/220 3) 4×12 Bulgarian Split Squats 4) 3×15 Banded Good Morning (Green) 5) 5×10 KB Russian Swings 44lbs 6) 3×15 Reverse Hypers
Read more "9/14/15 Max Effort Lower Body"1) 7×4 Speed Bench 140lbs with Red Bands2 wide, 3 neutral , 2 close 2) 6×6 Mixed Grip Pull Ups 2-clock, 2-cannon ball, 2,-dip bar 3) 4×12 BD Flat Bench 40/50/50/50 4×15 Reverse Flys 15lbs 4)Trip Set 15x Bandbell Stick Press 15bar, 4-6kg KB 15x DB Front Raise 10lbs 15x DB Reverse Curl […]
Read more "9/13/15 Dyamic Upper Body "10×2 Speed Squats 200lbs on bar plus Blue Band 6×7 Sumo Deadlifts 1 1/2 inch deficit 225lbs 4×200 feet Sled Drag 2xBodyweight=300lbs 4×12 Bulgarian Split Squats 20lbs 3×20 Kettle Bell Swings 70lbs 4×15 GHR Sit Ups
Read more "9/11/15 Dynamic Lower Body"1) 5RM Floor Press 205lb […]
Read more "9/9/15 Max Effort Upper Body"1) 9×3 Speed Bench Press 132 2) 5×10 Incline Bench (wide Grip) 115/115/115/125/125 3) 4×10 Tate Press 30/30/30/35 4×12 Supine Ring Rows 4) 3×20 Strict Pull-Ups (Banded if needed)
Read more "9/5/15 Dynamic Upper Body "1)12×2 Speed Squat 185 on the bar plus Blue Bands 2)5×10 Bodyweight Glute Ham Raise 3)4×8 Kong Squats 95lbs (Light/smooth reps) 4)4×12 Sumo Deadlifts 155 (Light/smooth reps) 5)3×200 Feet Sled Push 175lbs
Read more "9/4/15 Dynamic Lower Body"1) 3RM Floor Press – 95/135/155/175/195/205/215/220 2) 5×8 Weighted Wide Grip Pull Ups – 15lbs 3) 4×10 Incline Bench (closed grip) – 135/135/135/135 4×12 Single Arm Bent Over Row – 40/50/50/50 4) 4×20 Bar Dips (BW) 4×20 Chest Supported Reverse Flys 15lbs 5) 4×10 Ab Rollouts 6) 3x45s Side Plank – 45s left then immediately […]
Read more "9/2/14 Max Effort Upper Body"1) 3Rm Safety Bar Parallel box squat Bar- 155/205/225/245/265/285/305 for 2 2) 5×8 Weighted Glute Ham Raises 15 lbs 3) 4×10 Single leg deadlift (10x each leg) 28kg/28/28 4×12 Safety bar good mornings 95/105/105/105 4) 4x200ft Sled Push (100 feet down & 100 feet up) 3/2 plates “25lbs’ 4x100ft walking lunges (50 feet down & […]
Read more "8/31/15 Max Effort Lower Body"This morning I hit the gym with the best Uncle in the world then rented a movie theater to watch died hard. Finished the night of with the party at Orangeburge Tavarn …. Here’s the workout 1)9×3 Speed Bench Bar weight is 120# with red bands 2) 2 rounds of: 25 x lat pull downs […]
Read more "8/29/15 Uncle Steves 40th and Dynamic Upper "1)12×2 Back Squats @ 170# w/ 2x blue bands every 40sec 2)50x Deadlifts @ 170#* *every break perform 6x weighted step-ups in each leg w/ 20# Dumbbells to an 18″ platform. 15/10/10/15 3) 4 Rounds: 2:00 rest between rounds 8x Glute Ham Raises 10lbs 12x Glute Bridges 135lbs […]
Read more "8/27/15 Dynamic Lower Body"
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