Sunday, July 21, 2013 Foam Rolling and Dynamic Warmup 1) Sumo DL 135 lb x3, 160 lb x1x2, 185 lb x1x2 2) Competition Bench Press 45 lb x8, 65 lb x3, 80 lb x1x2, 90 lb x1 3) DB Incline Bench 2×8 4) Tall Kneeling Lat Pull Downs 2×10 5) Inclined Treadmill Walking x20 min … Read more
Tuesday, July 9, 2013 Foam Rolling and Dynamic Warmup 1) Sumo DL work up to a heavy single – 185 lb, 205 lb, 225 lb, 245 lb, 225 lb 245 lb is a PR for me! I was super pumped. You can see in the video how I set the bar down all tough acting … Read more
Sunday, June 30, 2013 Foam Rolling and Dynamic Warmup 1) Back Squats 3×1 – 155 lb (belt), 175 lb (belt and knee wraps), 190 lb (belt and knee wraps) OMG! This was the first time putting the ol’ knee wraps on since the meet in December, and I had forgotten just how awful they feel! … Read more
I got back home from spending a few days in Florida with some extended family late yesterday afternoon. I had an absolutely fantastic time celebrating the 95th birthday of my late Mamaw’s identical twin sisters. Aunt Addy and Aunt Jessie are two amazing little ladies! At dinner one night, one of my cousin’s asked the … Read more
Sunday, May 26, 2013 Foam Rolling and Dynamic Warmup 1) Standing Hurdle Jumps 3×1 2) Sumo DL 5/3/1 – 170 lb, 190 lb, 210 lb, 220 lb 3) Paused SSB Back Squats 2×5 – 105 lb, 115 lb 4a) GHR 3×10 4b) 1/2 Kneeling KB Chops 2×12 5a) SL RDL/Rufus DL 2×8 5b) Rolling Triceps … Read more
Sunday, May 19, 2013 Dynamic Warmup Airdyne Sprints Turkish Getups Cooldown and Breathing Monday, May 20, 2013 Foam Rolling and Dynamic Warmup 1) Standing Hurdle Jumps 3×1 2) Sumo DL 3×3, 2×1 – 170 lb, 185 lb, 200 lb, 210 x2 Still working on keeping my chin tucked, or as my good buddy, Billy Milus, … Read more
Sunday, May 12, 2013 Foam Rolling and Dynamic Warmup 1) Standing Hurdle Jumps 3×1 2) Sumo DL 3×5, 2×1 – 155 lb, 170 lb x2, 185 lb, 200 lb 3) Paused SSB Back Squats 3×5 – 95 lb, 100 lb, 105 lb 4a) GHR 3×10 Held onto a 5 lb plate on my last set. … Read more
This week starts my new program! It will look very similar to my last one. Zach Moore says since I am getting more into the competition training, I need to keep hammering the primary lifts and work the accessory lifts that will give me the most bang for my buck. He says he will change … Read more
Before I let Emme share her experience with her second powerlifting meet, I just want to say that I am extremely proud of her. She works super hard in the gym and listens to everything I tell her. She had a tough weekend, as you will read about below, but she showed a lot of … Read more