1) 3RM Floor Press – 95/135/155/175/195/205/215/220 2) 5×8 Weighted Wide Grip Pull Ups – 15lbs 3) 4×10 Incline Bench (closed grip) – 135/135/135/135 4×12 Single Arm Bent Over Row – 40/50/50/50 4) 4×20 Bar Dips (BW) 4×20 Chest Supported Reverse Flys 15lbs 5) 4×10 Ab Rollouts 6) 3x45s Side Plank – 45s left then immediately […]
Read more "9/2/14 Max Effort Upper Body"1) 3Rm Safety Bar Parallel box squat Bar- 155/205/225/245/265/285/305 for 2 2) 5×8 Weighted Glute Ham Raises 15 lbs 3) 4×10 Single leg deadlift (10x each leg) 28kg/28/28 4×12 Safety bar good mornings 95/105/105/105 4) 4x200ft Sled Push (100 feet down & 100 feet up) 3/2 plates “25lbs’ 4x100ft walking lunges (50 feet down & […]
Read more "8/31/15 Max Effort Lower Body"It’s been a busy day, left New York this morning with my sister. It was an awesome road trip, my sister and I listened to some Barbell Shrugged. I also started to listen to Spartan Up by Joe De Sena for the second time. I’ll leave you with a quote from that book. “You can […]
Read more "8/30/15 Road-trips Podcast and Monsters"I’ve been in New York for a few days now, I come up every summer and winter to visit my mom’s family. Both my dads (Italian) and moms (Cuban) family’s come from New York. Today I spent with my dad, we first went to visit my cousin’s gym which is in Stony Point, New York. […]
Read more "8/28/15 New York Trip"1)12×2 Back Squats @ 170# w/ 2x blue bands every 40sec 2)50x Deadlifts @ 170#* *every break perform 6x weighted step-ups in each leg w/ 20# Dumbbells to an 18″ platform. 15/10/10/15 3) 4 Rounds: 2:00 rest between rounds 8x Glute Ham Raises 10lbs 12x Glute Bridges 135lbs […]
Read more "8/27/15 Dynamic Lower Body"Why do I compete in powerlifting? I get asked that question all the time, and honestly it’s a complex answer. Powerlifting is my passion and most importantly my therapy. It’s my hopes, dreams, fears, and insecurities put into an iron bar. It has caused a rapid change in my character, making me more determined and […]
Read more "8/26/15 Why do I Compete in Powerlifting"1) 1RM Floor Press 235lbs 95/135/155/175/195/215/225/235/240-F 2) 5×5 Incline Close Grip Bench 155 -rest 90 seconds 3)4×8 Weighted Mixed Grip Pull Ups 10lbs -rest 90 seconds 2x Grandfather Closed Grip / 2x Cannon Ball Grip 4)4×25 Banded Lat Pull Red Bands – rest 2:00 between sets 5) 5×10 DB Tate Press 35lbs
Read more "8/25/15 Max Effort Upper"1) 1RM Safety Bar Parallel Box Squat 2)5×6 Sumo DeadLift 225/255/255/275/295lbs 3)4×8 Split Squats each leg 25/35/35/35lbs 4)4×200 Feet Weighted Sled Drag 250/210/210/210lbs 5)4×10 Kong Squats 95/105/115/125lbs
Read more "8/24/15 Max Effort Lower Body"Today I’m spending relaxing at Sand bridge in Virginia beach. I thought I would share what I do on days I don’t train (AKA rest days).Keeping my goals in mind I make sure I recover properly. I do this by hitting my macros, staying hydrated and resting throughout the day. Regardless of that I still […]
Read more "8/23/15 Making the most of my Rest Days 💪🏽"1)9×3 Speed Bench Red Bands 150 2)6×4 Weighted Chin Ups 35lbs 3) 4×15 Incline, close, regular, wide grip 95 4)3×15 Pin Bent over rows 95 5)3×15 Flys 25lbs 6)3×30 DB rows 30lbs 7)3×20 Ring Push ups 8)50 Flat DB Bench 40lbs ever time I break 7 strict pull ups
Read more "8/22/15 Dynamic Upper Body "
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