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"It’s crazy to think about how in less from a year from now I’ll be an adult on my own. I think my parents prepared me well for adult life in many ways; including living in Zurich. I also have done Boy Scouts and training which have helped me prepare for adulthood. First in Zurich, […]
Read more "9/8/15 First Day Of Senior Year( A Year of Ambition) "1)5RM Safety Bar Parallel Box Squat Bar/115/155/185/205/225/245/265/275 for 4 2)5×8 RDL 165/165/185/185/185 3)4×10 Single Leg Step Ups ( Each Leg ) 30lbs DB each hand 4)4×15-20 KB Swings 20kg-20reps/ 24kg-15reps/24kg-15reps/24kg-15reps ‘5)4×10 Ab Roll Outs 6) 4×10 Reverse Hypers
Read more "9/7/15 Max Effort Lower Body"The last two days of summer are here. I’m trying to fit in all the things I wanted to do this summer that I didn’t get to do! I started the day off by listening to Barbell Shrugged and the first Lord of the Rings book while driving around doing errands . After that I […]
Read more "9/6/15 River, Spa and Friends"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"Since summer is coming to an end, I’m look back at all I experienced. I’ve been training for Raw Nationals, I took a summer program at Umass for kinesiology, I spent time in the OBX and New York. I also experienced amazing trips with friends to VA beach. I learned a lot from these experience […]
Read more "9/3/15 Five Last Days of Summer: VA Beach"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"
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