12/18/15 Lower Body
1. 5×6 Safety Bar Squat 205/225/225/225/235 2. 4×6 Sumo 225 3. 4×6 Conventional DL 225 4. 3×12 Step Ups 25lbs 5. 3×15 Reverse Hypers 6. 3x 1 min Ring Plank Holds 7. 3×15 Ab Roll outs
Read more "12/18/15 Lower Body "motivation
12/16/15 What influences me? / Max Effort Upper Body
1. 3RM Pause Bench Bar/95/135/155/175/195/205 for 2.5 2. 5×5 Close Grip Paused Bench 135 3. 5×10 Strict Pull Ups 4. 4×12 1- 1/4 Incline DB Bench 30lbs 5. 4×6 Mixed Grip Pull Ups, CB/Clock 6. 3×20 DB Flys 20lbs 7. 3×20 DB Tate Press 20lbs 8. 3×20 Supine Ring Rows What influences me? I was thinking […]
Read more "12/16/15 What influences me? / Max Effort Upper Body"12/14/15 Max Effort Lower
1. 3RM Squat-285lbs Bar/135/175/225/255/275/285lbs 2.4×6 Deficit DL Conventional 205/225/235/235lbs 3. 3×13 Tempo Back Squats 185/195/205lbs 4. 3×15 Single Leg DL 44lbs 5. 2×1 minute Belt Squats 30lbs
Read more "12/14/15 Max Effort Lower "12/13/15 Upper Body
Finally getting my hand stronger. Great thinks are coming up be ready.. 💪🏽 1. 7×4 Neutral Flat Bench 155 2. 5×3 Weighted Chin-Ups 53lbs KB 3. 5×6 Incline Bench 115lbs 4. 5×8 Bent Over Row 5. 5×12 Single Arm DB Flat Bench 6. Trip Set 15 Dips 15 Pull Ups 15 Banded KB Strict Press
Read more "12/13/15 Upper Body "12/11/15 Lower Body
1. 12×2 Speed DL with Blue Bands 225 2. 5×10 GHD 3. 4×12 Front Squats 115lbs 4. 3×20 Back Squats 115lbs 5. 3×20 KB Swing 70/62/62lbs 6. 3×1 min Side Planks each side
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5×6 Bench 155/160/165/1704×8 Far Bar Pull ups 4×12 DBIncline bench 35/40/40/40 4×10 Chest Supported Rows 6aec pause at top 20lbs 4×12 Ring Push ups 3×20 DB Tate Press 20lb Pyramid Curls 5lbs-25lbs 20 rep
Read more "12/8/15 Upper Body "12/7/15 Max Effort Lower Body
Some Christmas in the gym today 1. 10×10 Safety Squat Bar 1752. 5×8 Glute Ham Raise 3. 4×12 Each Leg DBLateral Step Up 20lbsBD 4. 4×20 DB Stiff Leg DL 20lbsDB 5. 3×20 GHD Sit Ups
Read more "12/7/15 Max Effort Lower Body"12/6/15 Upper Body
1) 7×4 Barbell Flat Bench Every 60 seconds 155lbs 2a) 5×8 Weighted Strict PUs 5-10lbs -Rest 60s, Eyes Over PU Bar 2b) 4×12 S.A. DB Incline Bench 40lbs 3a) 4×10 Bent Over BB Rows 95/115/115/115 -Use Rack & Straps for rows 3b) 4×15 Seated DB Strict Press 20lbs each hand SuperSet with 2-2:30 Rest B/T […]
Read more "12/6/15 Upper Body "12/4/15 Lower Body
1) 10×2 Seated Box Squats Every 60 seconds (set up an EMOM clock) 2a) 5×6 Good Mornings 105lbs 2b) 4×8 Single Leg Deadlifts 3a) 4×10 Sumo-DL 225lbs 3b) 4×12 Reverse Hypers 4) 3x :90 Plank Hold
Read more "12/4/15 Lower Body "12/3/15 My Journey so Far….
I used a longer version of this for my common app personal statement for colleges. I think it’s a good time to go look back on how far I’ve come and why I enjoy training. One day in December 2013, I woke up at 5:30 in the morning and asked my father to drive […]
Read more "12/3/15 My Journey so Far…."
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