1/10/16 Upper Body
1. 5×6 Incline Bench 145/150/155/160/165lbs 2. 4×8 Weighted Chin Ups 5/10/10/10lbs 3. 3×10 DB Tate Press 30lbs 4. 3×12 S.A Row 40lbs 5. 4×15 Dips 6. 4×20 Banded Pull Downs
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1. 1rm Squat 3152. 5×8 Pause Back Squats 160 3. 4×12 Single Leg DB step up 25lbs 4. 3×20 Weighted back Extention 5. 100 Reps of Wheel Abs Failing at hitting 325 some days you have failures but next Time I’ll nail this lift. Because my bad times make the great times even better. […]
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1. Work up too 1rm Pause Bench 230lbs 2. 6×8 Dip Bar Chin Ups 3. 4×10 Incline Close Grip 115 4. 4×10-12Fat Bar Pull Ups 5. 3x Max Effort BD Bench 50lbs 6. 3x Max Effort Ring Rows What’s your New Years Resolution?(Comment it) Mine is to achieve all of my goals in powerlifting […]
Read more "1/6/16 Max Effort Upper Body/ New Years Goals "1/4/16 Max Effort Lower Body
New PR on Deadlift 415lbs @145lbs body weight 17 years old 💪🏽I know my form went out the window it’s my first time deadlifting this heavy since breaking my hand at the end of October but next goal is to hit this with perfect form smoothly! 1. Build up too 1RM Deadlift (415lbsPR) 2. 4×10 […]
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1. 7×4 Pause Bench 75% 175lbs 2xClose,3xNormal,2xWide 2. 5×8 Incline Bench 115lbs 3. 5×6 Fat Bar Pull Up 5lbs 4. 4×12 Bar Dips 5lbs 5. 4×15 Supine Bar Rows 6. 3×15 DB Tate Press 25lbs 7. 3×20 SA DB Rows 30lbs 8. 3×20 Hanging Leg Raises
Read more "1/3/16 Upper Body"1/1/16 First Training Session of the New Year
I believe this year is going to be a year of success for me. Today, I received fantastic news due to my performance at Raw Nationals that I have been selected as an alternative member of Team USA for IPF Raw Worlds this summer. This means if the individual of 66kg can’t compete, I’ll fill […]
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1. Wide Grip Bench 3Reps 85% 200lbs2. Wide Grip Bench 5×2 195lbs/200lbs 3. 4×10 Mixed Grip Pull Ups Clock/Ball 4. 3×12 Close Grip Floor Press 135 5. 3×12 Chin Ups BW 6. 2×20 DB 11/4 Inline Bench 25lbs 7. 2×20 DB Chest Supported Row 25lbs 8. 2×20 Reverse Flys 10lbs 9. 100 Reps GHD Sit-ups […]
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1. 5×2 DeadLift 85% 345lbs2. 5×8 Each Leg Lunges 135lbs 3. 3×30 Belt Squats 55 4. 3×30 Back Extensions w/ 30lbs 5. 100 Calf Raises with Barbell
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Bench Press 4 @ 50% 115 4 @ 60% 138 4 @ 70%161 4 @ 80%185 3 @ 85%195 1 @ 90%210 2 @ 85% 195 -Rest 90s between sets 6×6 DB Incline 50/55/55/55/55/55 4×8 each arm SA Bench 40/45 4×10 Straight Arm Lat Pulldown 59 3 Sets of 10 Pull ups 15 DB front Raises […]
Read more "12/27/15 Upper Body"12/24/15 Christmas Eve Lower Body
1. Back Squats 5 @ 55% 185 5 @ 65%220 3 @ 75% 240 3 @ 80% 265 2×2 @ 85% 285 5 @ 77.5% 260 5×6 Sumo DL 225/225/235/235/235 2) 5×6 Sumo-DL – Rest 90s between 3a) 4×8 Split Squats – Rest 60s, 8x Each Leg 3b) 4×12 Good Mornings – Rest 90s
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