12/6/15 Upper Body

1) 7×4 Barbell Flat Bench Every 60 seconds 155lbs 2a) 5×8 Weighted Strict PUs 5-10lbs -Rest 60s, Eyes Over PU Bar 2b) 4×12 S.A. DB Incline Bench 40lbs 3a) 4×10 Bent Over BB Rows 95/115/115/115 -Use Rack & Straps for rows 3b) 4×15 Seated DB Strict Press 20lbs each hand SuperSet with 2-2:30 Rest B/T […]

12/4/15 Lower Body

1) 10×2 Seated Box Squats Every 60 seconds (set up an EMOM clock) 2a) 5×6 Good Mornings 105lbs 2b) 4×8 Single Leg Deadlifts 3a) 4×10 Sumo-DL 225lbs 3b) 4×12 Reverse Hypers 4) 3x :90 Plank Hold

12/3/15 My Journey so Far….

I used a longer version of this for my common app personal statement for colleges. I think it’s a good time to go look back on how far I’ve come and why I enjoy training. One day in December 2013, I woke up at 5:30 in the morning and asked my father to drive […]

12/2/15 UpperBody

1. 4×12 Flat Bench DB 35lbs2. 2. 3x To Failure Chin Ups 10lbs 3. 4×15 Incline Bench DB 35lbs 4. 4×8 Chest Supported Rows 2 Sec Pause 20lbs each hand 5. 3×12 Dips 6. 4x no breaks A) 15 Each arm Hammer Curls 20lbs B) 25 Bench Press using the Bar

11/30/15 Max Effort Lower Body

Black Friday Shopping/ Max Effort Lower 10×10 Safety Bar Squats 165 4×8 Bulgarian Spit Squats 30 3×20 Belt Squats on Boxes 106

11/29/15 Lower Body

10×1 Rack Pull 4 Sec Decent bellow the knee 295-3355×8 Glute Ham Raise 4×15 Russian KB Swing 44-53 3×20 Reverse Hypers

11/26/15 Miller Family Thanksgiving

Fifty-six years ago in Pittsburgh, Pennsylvania, the Millers and the Karns started a family tradition that still continues on today! The first one started with 11 people, nine are still alive today, and has grown to over 80 family members. My grandfather and Uncle Fred are with us this year in our memories. Thanksgiving day […]

11/25/15 Lower Body @Pittsburgh

1. 5x8Leg Press 2. 4x 8 Seated Front Squats 135 3. 4x 12 Single Leg Curls 70-100 12x Each Leg 4. 4x 8 Good Mornings 95/115/135/135 5. 4x 12 Single Leg Extensions 12 Each Leg 70-80 6. 5x 20 Lying Leg Raises 7. 4x 25 Russian Twists

11/23/15 Max Effort Lower Body

10×10 Safety Squat Bar 155 6×6 Sumo Deadlift 225 4×100 Feet Walking Lunges 50 3×20 Back Extensions 10/15/15

11/22/15 Full Body

5x Till Failure Pulls ups 4×200 Feet Sled Drag Forward 4×25 Singe arm Row 25 4×200 Feet Sled Drag Backward 3xChest Supported Row 2Sec Pause at the Top 20lbs 3×15 Reverse Hyper

millerlite714

A Teenager's Powerlifting Journey