1. Work up too 1rm Pause Bench 230lbs 2. 6×8 Dip Bar Chin Ups 3. 4×10 Incline Close Grip 115 4. 4×10-12Fat Bar Pull Ups 5. 3x Max Effort BD Bench 50lbs 6. 3x Max Effort Ring Rows What’s your New Years Resolution?(Comment it) Mine is to achieve all of my goals in powerlifting […]
Read more "1/6/16 Max Effort Upper Body/ New Years Goals "New PR on Deadlift 415lbs @145lbs body weight 17 years old 💪🏽I know my form went out the window it’s my first time deadlifting this heavy since breaking my hand at the end of October but next goal is to hit this with perfect form smoothly! 1. Build up too 1RM Deadlift (415lbsPR) 2. 4×10 […]
Read more "1/4/16 Max Effort Lower Body "1. 7×4 Pause Bench 75% 175lbs 2xClose,3xNormal,2xWide 2. 5×8 Incline Bench 115lbs 3. 5×6 Fat Bar Pull Up 5lbs 4. 4×12 Bar Dips 5lbs 5. 4×15 Supine Bar Rows 6. 3×15 DB Tate Press 25lbs 7. 3×20 SA DB Rows 30lbs 8. 3×20 Hanging Leg Raises
Read more "1/3/16 Upper Body"I believe this year is going to be a year of success for me. Today, I received fantastic news due to my performance at Raw Nationals that I have been selected as an alternative member of Team USA for IPF Raw Worlds this summer. This means if the individual of 66kg can’t compete, I’ll fill […]
Read more "1/1/16 First Training Session of the New Year "1. Wide Grip Bench 3Reps 85% 200lbs2. Wide Grip Bench 5×2 195lbs/200lbs 3. 4×10 Mixed Grip Pull Ups Clock/Ball 4. 3×12 Close Grip Floor Press 135 5. 3×12 Chin Ups BW 6. 2×20 DB 11/4 Inline Bench 25lbs 7. 2×20 DB Chest Supported Row 25lbs 8. 2×20 Reverse Flys 10lbs 9. 100 Reps GHD Sit-ups […]
Read more "12/30/15 Max Effort Upper Body "Bench Press 4 @ 50% 115 4 @ 60% 138 4 @ 70%161 4 @ 80%185 3 @ 85%195 1 @ 90%210 2 @ 85% 195 -Rest 90s between sets 6×6 DB Incline 50/55/55/55/55/55 4×8 each arm SA Bench 40/45 4×10 Straight Arm Lat Pulldown 59 3 Sets of 10 Pull ups 15 DB front Raises […]
Read more "12/27/15 Upper Body"1. Back Squats 5 @ 55% 185 5 @ 65%220 3 @ 75% 240 3 @ 80% 265 2×2 @ 85% 285 5 @ 77.5% 260 5×6 Sumo DL 225/225/235/235/235 2) 5×6 Sumo-DL – Rest 90s between 3a) 4×8 Split Squats – Rest 60s, 8x Each Leg 3b) 4×12 Good Mornings – Rest 90s
Read more "12/24/15 Christmas Eve Lower Body "1) 6×4 Pause Bench @ 80% of 1RM2a) 5×8 Weighted Strict Pull-Ups5-10lbs 2b) 5×12 C. G. Bench Press 95-105 3) 4×15 Lat Pull-Down – Rest 90s, Pause @ chest for 1-count 4) 3 Sets 15-20lbs •20x DB Flys •20x DB Bench •20x DB Curls
Read more "12/23/15 Max Effort Upper "1. 3RM at 80% 325lbs2. 6×4 DL 265lbs 3. 4×10 Kong Squats 95-115 4. 3×12 Single Leg RDL 45lbs 5. 4×20 Leg Extension 6. 4×20 Leg Curls
Read more "12/21/15 Max Effort Lower in New York💪🏽"9 months ago, when I first walked into the gym, I never realized how much of a profound impact it would have on my life. From the amazing gym members to the fantastic environment of success, you feel you’re at home alongside a new family. The second you walk through the doors you know it’s […]
Read more "12/19/15 Crossfit Pushing W8 is More Than Just a Gym "
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