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"It’s been a busy day, left New York this morning with my sister. It was an awesome road trip, my sister and I listened to some Barbell Shrugged. I also started to listen to Spartan Up by Joe De Sena for the second time. I’ll leave you with a quote from that book. “You can […]
Read more "8/30/15 Road-trips Podcast and Monsters"I’ve been in New York for a few days now, I come up every summer and winter to visit my mom’s family. Both my dads (Italian) and moms (Cuban) family’s come from New York. Today I spent with my dad, we first went to visit my cousin’s gym which is in Stony Point, New York. […]
Read more "8/28/15 New York Trip"1)12×2 Back Squats @ 170# w/ 2x blue bands every 40sec 2)50x Deadlifts @ 170#* *every break perform 6x weighted step-ups in each leg w/ 20# Dumbbells to an 18″ platform. 15/10/10/15 3) 4 Rounds: 2:00 rest between rounds 8x Glute Ham Raises 10lbs 12x Glute Bridges 135lbs […]
Read more "8/27/15 Dynamic Lower Body"Why do I compete in powerlifting? I get asked that question all the time, and honestly it’s a complex answer. Powerlifting is my passion and most importantly my therapy. It’s my hopes, dreams, fears, and insecurities put into an iron bar. It has caused a rapid change in my character, making me more determined and […]
Read more "8/26/15 Why do I Compete in Powerlifting"1) 1RM Floor Press 235lbs 95/135/155/175/195/215/225/235/240-F 2) 5×5 Incline Close Grip Bench 155 -rest 90 seconds 3)4×8 Weighted Mixed Grip Pull Ups 10lbs -rest 90 seconds 2x Grandfather Closed Grip / 2x Cannon Ball Grip 4)4×25 Banded Lat Pull Red Bands – rest 2:00 between sets 5) 5×10 DB Tate Press 35lbs
Read more "8/25/15 Max Effort Upper"1)9×3 Speed Bench Red Bands 150 2)6×4 Weighted Chin Ups 35lbs 3) 4×15 Incline, close, regular, wide grip 95 4)3×15 Pin Bent over rows 95 5)3×15 Flys 25lbs 6)3×30 DB rows 30lbs 7)3×20 Ring Push ups 8)50 Flat DB Bench 40lbs ever time I break 7 strict pull ups
Read more "8/22/15 Dynamic Upper 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
Read more "8/21/15 Dynamic 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
Read more "8/18/15 Max Effort Lower 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
Read more "8/16/15 Dynamic Upper Body "
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