It felt like a good work out my hand injury bother me a small bit but I have been using straps to work around it! 1. 7×4 Pull ups BW/5/10/15/20/20 2. 4×15 DB Bench Press 40lbs with fat grips 3. 6×8 Bent Over Rows 95/115/115/115/115/115 4. 4×15 Dips 5. 3×15-20 Supine Rows 6. 3×15 Leg […]
Read more "11/4/15 Max Effort Upper Body"1) 5×5 Squats 225 2) 5×5 Bench 185 3)4×8 Slip Squats 30 4)4×12 DB Incline Bench 40 5)3×15 Dips (BW) 6) 3 sets of sled push
Read more "10/21/15 Full Body Day"http://navyseals.com/4099/viking-manhood-lessons/ https://itunes.apple.com/us/podcast/zach-even-esh-strongcast/id740235285?mt=2&i=33510658 Today, I want to touch on an article I found out about on an old podcast from Zach-Even-Esh. I implore you to read my ideas about a few points given in the article, but I recommend overall that you check out both links above (one being the article, and the other being the […]
Read more "10/20/15 Viking Manhood Lessons"The morning before my meet was hectic. I had to pack, had Senior Convocation in the morning. Then a quick lunch with my Mom before meeting my best friend Will for the 6-hour car ride to Scranton, PA. The night before we had dinner in the hotel and tried to relax. It wasn’t easy. My […]
Read more "10/16/15 USAPL Raw Nationals Results (2nd Place 66kg Teen16-17)"Last lower body day till Raw Nationals, I’m feeling very prepared and ready to perform. Later today I’ll write a post giving updates on my plan for the meet. 1. 10×2 Speed Squats 160 plus Red bands 2. 4×10 Deadlifts with Blue Bands 185/205/225/245 3. 3×12 1 1/4 Back Squat 185/205/225 4. 4×15-20 Reverse Hypers […]
Read more "10/9/15 Dynamic Lower Body"1. 12×2 Front Box Squats 145lbs plus Two Red Bands 2. 4×8 Sumo Deadlifts 225/275/295/315 3. 4×12 Walking Lunges Bar 95lbs 4. 3×20 Glute Bridges 95/95/105 5. 2×25 Belt Squats 53lbs 6. 3×20 HGD Sit-ups
Read more "10/2/15 Dynamic Lower Body"My dreams are right in my grasp, from finally understanding what I’m doing with my life after high school to competing at Raw Nationals. This school year started off great at Deep Run. In 11th and now 12th grade, I’ve been dual enrolled in a local community college and taking classes in criminal justice as […]
Read more "10/1/15 Two Weeks out from Raw Nationals, Senior Year and College Applications"1. 3RM Incline Bench 195lbs. 95/135/155/175/185/195/200 for 2 2. 5×6 Bent Over Row 135/175/175/175/175 3. 3 Sets Of 12 DB Bench Close40/45/50 . 15 Dips 15 Single Arm Row 40/45/50 4. 2×20 Pulls ups 5. 4×10 Ab Roll Outs
Read more "9/30/15 Max Effort Upper Body "1. 3RM Box Front Squat 245 135/205/225/245 2. 5×8 Weighted Glute Ham Raise 3. 4×10 Bulgarian Split Squats 30 4. 4×8 Good Mornings 95/95/105/115 5. 3×200 Sled Push 6. 4×15 Hanging leg raise
Read more "9/28/15 Max Effort Lower Body"1. 9×3 Incline Bench Press 100lbs plus Red Bands 2. 4×10 Weighted Mixed Grip Pull Ups 2xCannon ball 2xClock 5lbs 3. 3 Sets 15 Dips 20 Chest Supported Rows 35lbs 20 Ring Dip Push Ups 4. 4×15 Bandbell Stick Press 9-13 KB”s
Read more "9/27/15 Dynamic Upper Body "
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