1) 6×5 close-grip bench @ (65,70,75,80,75%) – rest 90s b/4 sets 150,161,175,185,175 2) 4×8 wide grip bench @ (55,60,65,70) – rest 60s b/4 sets 125,140,150,160 3) 3×6 fat bar WTD pull-ups 101lbs/15 – 3×6 bent over row 135/135 – 3×10-12 DB Reverse fly 15/15 – Rest 2:00 b/4 trip set 4) 4×12 JM press (YouTube super […]
Read more "1/13/16 Max Effort Upper 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
Read more "11/29/15 Lower Body"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
Read more "11/25/15 Lower Body @Pittsburgh"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
Read more "11/22/15 Full Body "1. 6×5 Box Squats 205/225/225/225/255/225 2. 4×12 Step Up Each Leg 25/30lbs 3. 4×50 Feet Walking Lunges 25lbs each hand then 25 BW squats 4. 3×15 Reverse Hypers On the way home listen to a great barbell business podcast
Read more "11/20/15 Lower Body "1.6×5 Rack Pulls 225/275/315/315/315/365 2.5×8 Sumo Deadlift 225 3.3×150 Meters Farmer Carry 44/35/26 each hand 4. 100 Knee Raises It felt great to start using my hand again!
Read more "11/18/15 Lower Body "Right after Raw Nationals, I broke my right hand. I never wrote about it because I was having trouble dealing with other things that were happening in my life. You may have noticed my workouts being only lower body because of my hand. I hate feeling lazy and unproductive. That’s how I have been feeling, […]
Read more "11/15/15 Setbacks"I’m thankful that there are brave men and women who serve and keep our country safe. I won’t miss the opportunity to grow stronger physically and mentally because it’s the least I can do while people sacrifice their lives for my freedom 5×200 Feet Sled Drag Forward/Back120/165/185/185/185 6×100 Feet Lateral Sled Drag 165 4×20 […]
Read more "11/11/15 Veterans Day (Lower Body) "1. 10×10 Safety Squats 135 2. 4×12 Locked Goodmornings 85 3. 4×20 Lateral Step Ups Each Leg 4. 200 Reps BackWard Lunges 5. 50 V Raises
Read more "11/9/15 High Volume Lower Body"1 Mile Sled Drag Pulling Half Body Weight 3×20 GHD Sit Ups
Read more "11/8/15 Sled Work and Core"
millerlite714 