Check out the video below.... Here is my workout from last night Bench Press- 5/3/1 *Worked up to 255 and hit it for 12 easy reps* DB Incline Press 3 X 10,8,6 Chest Supported Rows 4 X 10,8, 6,6 Today I hit some upper back volume work because I wasn't able to get it in last night 3 X 10-12 reps 1A)Underhand Barbell Shrugs 1B)Ring Facepulls 1C)DB External Rotation 1D)BPA Read more…
This Saturday I competed in my first powerlifting meet. By no means do I consider myself a powerlifter but about 5 weeks ago me and three other friends and strength coaches decided to enter the competition for fun. To be honest I didn't even really prep for the meet. As a college baseball player, I refused to change my training protocol for a powerlifting meet. I rarely bench press and do straight bar deadlifts. In fact, I only deadlifted with a straight bar a handful of times in the last year. I usually do deadlifts with the trap bar from the high handles on occasion. In the last year Read more…
Here are my workouts from last week. I had to clear all the videos on my camcorder so I don't have any footage but I will try and get some for this week. Day 1-Tuesday 1) Vertical Jump-3 x 5 2) Back Squat- 5/3/1 parameters 3) Safety Bar Good Mornings- 4 x 6-8 4) Back Extension- 3 x 12 The plan was to do sandbag lunges than the sled/prowler after the good mornings but my quads were rocked and it was raining out. Day 2- Thursday 1) Explosive push ups 2) Incline DB Press w/ Neutral grip- 3 x max reps 3) 1 arm DB rows- 3 x 8-12 4) 1 arm DB Press- 3 x 6 5) Kneeling External Rotation- Read more…
Sorry guys its been awhile. I did not post week 2, days 2 and 3 because they were the same workouts as week 1. I have been following 3 week waves. Week 3 (this week) has been deloads. I will share my deload workouts with you so you can use them when you deload. To find out more information on what deloading is, why you should do it, and how to incorporate it into your program, check this out. Week 3-Deload Tuesday 1A) Stability ball DB Bench Press- x 12 1B) Gymnastic rings recline row- x 12 1C) Bulgarian split squats- x 8 each leg 1D) Glut Ham Raise x 10 1E) Band pull Read more…
Check out tonight’s workout: 1) Back Squats- 135 x 5, 185 x 5, 225x 5 275 x 5, 315 x 6 2) RDL’s- 245 x 6, 275 x 6, 295 x 6 3)DB Bulgarian Split Squat- 60 x 8/8, 65 x 8/8, 70 x 7/7 4)Sled Drags- 3 trips up and down the lot This is the the 3rd and final week of this workout. Next week I will deload and then start up a new cycle. Also, I will be posting a new post on how to treat and prevent shoulder injuries. Stay tuned!! Want to see my athletes in action? Check them out here.…
Since I have been insanely busy and haven't had time to write too much this week,I decided to include days 3 and 4 into 1 post. Here's the training sessions: Day 3- Friday 1) Broad Jumps- 3 x 6 2) Trap Bar Deadlift-7 x 3 Worked up to 585 lbs 3a) Kettlebell Swings- 4 x 8-10 ab) 1 Arm OH KB Lunge- 4 x 8-10 4) Prowler Suicides 5) Ab roller- 2 x 10 Day 4-Sunday 1) Explosive Push ups- 3 x 8 2) Neutral Grip DB Bench Press- 4 x 8 Worked up to 110 lbs 3) 1 Arm DB rows-4 x 8- Worked up to 130lbs (heaviest the gym has) 4) Ring Dips- 3 x 10-12 5) Neutral Grip Pull Read more…
Check out this workout I did on Thursday. 1) Explosive push ups- 4 x 5-6 2) Weighted Chin ups-4 x 5-7 3) 1 arm dumbbell bench press- 3 x 8-10 4) Double kettlebell row- 3 x 8-10 5A) Rope Curls 5B) Band Push downs 6) Farmer Walks- 4 x Lot Check out some clips from the workout here Like what you see? Press the like button below Drop some comments Read more…
I decided that I will start to post my training sessions on my blog so you guys can see how I train myself and my athletes. Most posts will include video clips of the workouts. Unfortunately, today I had to train at my college so there won't be any footage today. Here's the workout: 1) Back Squat- 6 x 5. I am following Jim Wendler's 5/3/1 I worked up to 315 x 5 2) RDL's- 3 x 8 225 x 8, 275 x 8, 275 x 8 3) DB Bulgarian Split Squat- 3 x 8 55 x 8/8,60 x 8/8,65 x 8/8 4) Band GHR- 3 x -12 Light Band x 12, Medium Band x 10, Medium Band x 10 5) Ab rollout- 2 x 10 I usually Read more…
