Swiss bar bent over rows 20,15,12,10 Incline EZ bar skull crushers 15,2×12,10 DB Seated spider curls 2×15,12,10 (20,22.5) Rope Face pulls 20,15,12,10 Lat Pull downs 15,12,10, 8 Straight Bar Pressdowns 15, 2×12, 10 Curls 15,12,10 Shrugs 20, 2×15,12 Rope Crunches 20, 2×15, 10
SSB Goodmorings from pins (15,12,10,8) x 145,195,215,235lbs Smith machine calf raises (25, 2×20, 15) Barbell Stiff leg Deadlift (2×15, 12,10) x 275lbs leg press calf raises (20, 2×15, 10) Rope Pull throughs (15, 2×12, 10) TRX Fallouts (2×15, 10)
Week 2, Day 1 – Legs A1) Leg Curls – 3×10 B1) Squat – 5×5 (325) C1) Leg Press – 4×8 D1) Leg Extensions – 4×20 E1) DB Stiff Leg Deadlifts – 4×12 F1) Abs – 4 sets, your choice Week 2, Day 2 – Chest and Shoulders A1) Incline Chest Press Machine – 3×12; then…
I have been super busy these past few weeks and have not been very prompt on my training logs. School is honestly kicking my ass with it being my last semester and having three capstone classes. These training logs may be coming in late and I apologize for that. I’m not going to be putting…
I’m going to start with Friday morning. My day started off by getting up at 5:45 A.M. I got up and went straight to the scale and weighed in at 151.2. I was pretty happy with that because that meant only a little over 2 pounds left to lose before 9 am weigh-ins. Since the…
Just about every person that’s ever picked up a weight has likely hit the bench press. It’s the king of all movements when it comes to trying to impress your friends or family members. But one thing is certain, about 99% of the people that bench press have no clue as to what they are…
As someone that works with a variety of clients and people, something that almost always gets brought up is how to add in extra work or training session to a training program. Most of the time, I will recommend that you just follow the program you’re using as written. It was designed in a way…
Another solid day in the books after hitting heavy conventional deficit deadlifts today. My conventional pulls are starting to look halfway decent again after I took a took a couple training blocks to focus on my sumo stance and mobility. Today’s training session went as follows… Stretch and Warm-Up Deficit Conventional Deadlift 135×5, 185×5, 225×3,…
Continuing on with the Q&A series from my Facebook page, this week I discuss how to transition to powerlifting from a physique-based background. As crazy as this may seem, I think this is the most common way that people get into powerlifting. Majority of us when we start our fitness journey, get introduced either via…
Recently over on my Facebook page, I asked for some input on topics for content that people would be interested in. I will likely be putting most of these in a video format, but there could be some articles coming as well. This was one of the questions that I got that seemed rather interesting,…