9/30/15 Max Effort Upper Body

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

9/28/15 Max Effort Lower 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

9/27/15 Dynamic Upper 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

9/25/15 Dynamic Lower Body

1. 12×2 Box Front Squat 135 on Bar Plus 2-Red Bands 2. 5×8 Safety Squat Bar Good Mornings 95/115/135/135/135 3. 4×100 feet Sled Push 75lbs plus Sled 4. 3×20 KB Goblet Squats 53lbs 5. 4×15 Reverse Hyper

9/24/15 UCI Richmond 2015

Yesterday we had off of school because of the UCI Championship. This is a nine-day event (September 19-27), featuring 12 Championship races for Elite Men and Women. Athletes compete in three different disciplines including the traditional Road Race, the Individual Time Trial, and the recently introduced Team Time Trial. This is a world level event […]

9/23/15 Max Effort Upper Body

1) 1RM Incline Bench 205Bar/95/135/165/185/195/205 2)6×5 Weighted Fat Bar ChinUps 15/20/25/25/35/40 3)5×6 DB 1 1/4 Flat Bench 40/45/50/50/50 4)4×15 Feet on Bench Ring Rows 5)5×10 GHD Sit-ups

9/21/15 Max Effort Lower Body

1. 1RM Front Box Squat Parallel 265 Bar/95/135/185/225/255/265/275-F 2. 5×6 Deficit Deadlift 2in 225/275/275/275/275 3. 4×10 Weighted Step Ups 30lbs 4. 4×15 Weighted Hip Extension 15lbs 5. 5×10 Hanging Leg Raises

9/20/15 Chasing the Pump/ Mr. Olympia

Last night was the Mr. Olympia Bodybuilding show.I spent most of the night outside by a bonfire watching the live stream on my MacBook. It’s amazing to see all these athletes compete at this elite level . Watching most of these bodybuilders inspired me to started lifting from Jay Cutler and Phil Heath to Arnold. […]

9/18/15 Max Effort Lower

1RM Deadlift 405 135/225/275/315/365/385/395/405 4×12 Single Leg Deadlift 70lbs 4×12 Lunges 30lbs each hand 3×15 KB Front Squats 35 each hand 5×10 Weighted Back Extension 25 4×10 Ab Rolluts

9/16/15 Max Effort Upper Body

1 ) 1RM Bench Press 250-TAG, 245- Pause. Bar/135/165/185/205/225/235/245/250 2)4×8 Bench Press 150/157.5/167/175 3)4×12 Single Arm 1 1/4 DB Bench 35/30/30/30 4)3×10 Ring Push Ups 5) 5×10 Ring Dips 6) 3×15 GHD Sit Ups

millerlite714

A Teenager's Powerlifting Journey

powerlifting