8/21/15 Dynamic Lower Body

1) 10×2 Speed DL Red Bands 255lbs 2)5×8 Weighted GHR 10lbs 3)4×12 Walking Lunges 12 each leg 95lbs 4)4×20 Banded Good Mornings Green Band 5)3×30 Steps Ups 20lbs each arm 6)3×15 Reverse Hypers

8/20/15 What is Strength

Ill share with you a Free Verse Poem I had to write for my English class last school year, I was inspired by powerlifting and many other things in life. I found another poem about lifting/ life as a type of model but I couldn’t find it to post along with mine. Strength What is strength? […]

8/19/ 15 Max Effort Upper Body

1) 5RM Wide Grip Bench Red Bands 185lbs 2) 6×6 Incline Close Grip 135 3) 5x8Clock Grip Pull ups 4)4×10 Tate Press 35lbs each arm 5) 4×10 OHP 75-95 6)4×20 Banded Lat Pulldowns Red Bands 7) 100 Curls with Barbell 45lbs Break= 10 Dips

8/18/15 Max Effort Lower Body

1) 5Rm Sumo DL with Blue Bands 315 2)4×12 Belt Squat 40-53lbs 3)4×10 Good Mornings 95lbs 4) 3×15 Double Overhand DL 165lbs 5)3×20 Split Squats 25lbs each hand

8/16/15 Dynamic Upper Body

1) 9×3 Speed Bench 150lbs Red Bands 2)5×6 Wide Grip Pause Incline 135 3) 4×12 Flat Bench DB 45lbs 4) 3×20 Ring Push Ups 5)4×8 Fat Bar Pull Ups 6) Super set (2mins rest) 3×15 Bent Over Rows 125 3×15 TRX Supline Rows

8/15/15 What Powerlifting has Taught Me

Today I spent relaxing, watching some YouTube and just enjoying the day with my family and friends. I got into a conversation about how powerlifting has changed my view point on other aspects in my life from academics to relationships. Here’s a few things powerlifting taught me 1)Consistency is Key- whether it’s school work or […]

8/14/15 Dynamic Lower Body

1) 10×2 Speed DL Double Red Bands 245 on bar 2) 4×8 Kong Squats 95lbs 3) 4×12 Step Ups 12 each leg 25lbs DB 4) 4×15 RDL 135 5) 3 Rounds 3×15 Goblet Squats 53lbs KB 3×15 GHD Sit Ups 3xWeighted Back Extensions 15lbs

8/13/15 A Mans Best friend

I spent my Day at the James River enjoying everything Richmond has to offer. As I sat there I thought about how lucky I am for being able to do the things I enjoy most in life from training, to just going to hang out with friends. Sometimes we should all take a step back […]

8/12/15 Max Effort Upper Body

1) 3RM Neutral Bench 225 2) 3×6 3sec Tempo Pull Ups 3x Clocks 3xCannon Balls 3) 4xTo Failure 1&1/4 incline DB 50lbs 4) 4×12 Chest Supported Rows 50lbs 5) 4×15 Close Grip Bench 105-95lbs 6) 4×12 Supline Rows with Rings BW Core-3×15 GHD Sit Up

8/11/15 Brain Gains

Todays a rest day, relaxing watching some barbell shrugged. Going to read the new Power magazine. Spent the rest of the day at the James river chilling in the sun with Zac Brown Band in the background.

millerlite714

A Teenager's Powerlifting Journey