9/21/15 Max Effort Lower Body

1. 1RM Front Box Squat Parallel 265 Bar/95/135/185/225/255/265/275-F 2. 5×6 Deficit Deadlift 2in 225/275/275/275/275 3. 4×10 Weighted Step Ups 30lbs 4. 4×15 Weighted Hip Extension 15lbs 5. 5×10 Hanging Leg Raises

9/20/15 Chasing the Pump/ Mr. Olympia

Last night was the Mr. Olympia Bodybuilding show.I spent most of the night outside by a bonfire watching the live stream on my MacBook. It’s amazing to see all these athletes compete at this elite level . Watching most of these bodybuilders inspired me to started lifting from Jay Cutler and Phil Heath to Arnold. […]

9/18/15 Max Effort Lower

1RM Deadlift 405 135/225/275/315/365/385/395/405 4×12 Single Leg Deadlift 70lbs 4×12 Lunges 30lbs each hand 3×15 KB Front Squats 35 each hand 5×10 Weighted Back Extension 25 4×10 Ab Rolluts

9/16/15 Max Effort Upper Body

1 ) 1RM Bench Press 250-TAG, 245- Pause. Bar/135/165/185/205/225/235/245/250 2)4×8 Bench Press 150/157.5/167/175 3)4×12 Single Arm 1 1/4 DB Bench 35/30/30/30 4)3×10 Ring Push Ups 5) 5×10 Ring Dips 6) 3×15 GHD Sit Ups

9/15/15 There Is No Tomorrow (Mindset)

I realized after the first week of school that procrastination is all around me at my school from the academics to the athletes. I was inspired by seeing Zach Even-Esh’s Instagram post about the Rocky III where Rocky lost motivation to fight Clubber Lang. Apollo Creed yells at rocky.” There is no TOMORROW!”, to snap […]

9/13/15 Dyamic Upper 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 […]

9/11/15 Dynamic Lower 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

9/9/15 Max Effort Upper Body

1) 5RM Floor Press 205lb […]

9/8/15 First Day Of Senior Year( A Year of Ambition)

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, […]

9/6/15 River, Spa and Friends

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 […]

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A Teenager's Powerlifting Journey

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