Tag Archives: athlete

Do More —

I could have very well stopped and been complacent with reps, after progressing but instead I decided, to DO MORE because I CAN. Why be complacent if I want results.    Today’s workout reminded me, I can do it and I will do it.    Warm up:   Leg press: 4 x 25, 60 lbsContinue reading “Do More —”

May 15th Sumos & Squats

Speed and explosiveness   Warm Up:   Linear leg press: 4 x 25, 118 lbs (platform only) Kettlebell swings: 4 x 25, 12 lbs front box jumps: 4 x 25 Workout: Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM) Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM) BarbellContinue reading “May 15th Sumos & Squats”

May 10th workout Heavy leg day gains

Warm up: DB goblet squats: 4 x 25, 10 lbs EZ Bar wide stance deadlifts: 4 x 25, 20 lbs EZ bar butt lifts: 4 x 25, 20 lbs  Workout: Conventional deadlift: 4 x 2-4, 4 x 240 lbs, 4 x 255 lbs, 4 x 270 lbs Barbell back squat (low bar, wide stance): 3Continue reading “May 10th workout Heavy leg day gains”

Wednesday May 9th — bench press (heavy load)

Warm up: EZ bar bentover rows: 4 x 25, 20 lbs One handed overhead triceps extension: 4 x 25, 5 lbs  chin ups (assisted): 4 x 25, 150 lbs  Workout: Barbell bench press: 5 x 2-4 (80%-90%), 5 x 95 lbs, 5 x 100 lbs, 5 x 110 lbs         — BarbellContinue reading “Wednesday May 9th — bench press (heavy load)”

Monday May 7th — Bench day (speed training)

Warm up:   Straight arm pulldown: 4 x 25, 30 lbs DB upright row: 4 x 25, 10 lbs Triceps pushdown: 4 x 25, 30 lbs Workout: Barbell bench press: 9 x 3-6, 80 lbs off the floor (60%1RM)            — Barbell bench press: 5 x 3-6 (wide) 80 lbs  Continue reading “Monday May 7th — Bench day (speed training)”