Bench Training
warm up Bench bar x 5 95 x 5 135 x 5 155 + 1 chain x 2 To 1 bd: 165 + 1 chain 2 x 2 175 + 1 chain 2 x 2 185 + 1 chain 2 x 2 maddog –> 225 x 5 275 x 2 Shirt–> 3 bd 315 x Read More »
Archive / Anna McCloskey’s Blog
RSS feed for this sectionPowerlifter from the USA involved in powerlifting for 10 years. Raw and Equipped lifter in 82,5 & 90kg classes. My best squat is Raw- 380lbs; Eq- 585lbs… My best bench Raw- 205lbs; Eq- 320lbs… My best deadlift Raw-480lbs; Eq-475lbs. Currently hold the #14 All Time squat in 82,5kg class.
I’ve been an athlete all my life. I played field hockey and lacrosse for 6 years while in school. I competed in Track and Field for 10 years and went to University for it. I have never quite had the chance to only focus on Powerlifting, so most of my PR’s have been set even when training for other things. I am a runner as well… I like to run distance and sprints, sprints to work explosiveness and distance to calm my nerves and ease my mind I have been lucky enough to get involved in the sport at a young age due to my father also being my coach. Fortunately I have been able to grow and mature in the sport and still have such a long way to go, everyday in the gym I learn something new!
“Pain is inevitable. Suffering is optional.”
Equipped Squat
warm up Squat- (safety bar, briefs) bar x 5 170 x 2 220 x 2 briefs–> 260 + 80lbs chain x 2 310 + 80lbs chain 3 x 2 350 + 80lbs chain 7 x 2 Deadlift– Raw/blocks 245 x 3 335 x 3 385 + 40lbs chain x 2 425 + 40lbs chain x 2 Read More »
Raw Bench
warm up! Bench Press bar x 5 95 2 x 5 135 2 x 5 145 2 x 6 pause 155 2 x 6 pause 175 2 x 4 SPEED assistants flies 4 x 10 overhead press DB 3 x 10 lateral raises 3 x 12 incline rows 3 x 12 lat pull downs x 6; 2 x 15 one arm Read More »
Raw squat
Training: Squat Bar x 5 135 2×5 185 2×5 225 2×5 275 x3 315 4×3 **Drop sets for wide stance 135 2×6* Assistants RDLs (single leg) 4×8 Hypers 2×12 Glute-ham raises 2×10 Donkey kicks x20 SM donkey kicks 2×12 *Stretching* Conditioning: 3 mile breakdown Run 1 mile Jog/sprint 1 mile Jog 1 mile
equipped squat & deadlift
warm up reverse hyper 3 x 10 abs 3 x 25 Squat (+ black band) bar x 3 150lb x 3 200 x 2 briefs–> 290lbs + 80lbs chain 4 x 2 330lb + 80lbs chain 5 x 2 350lbs +80lbs chain x 2 Deadlift (reverse band) 445 x 2 495 3 x 1 535 Read More »
raw bench
warm up Bench bar x 5 95 x 6 135 x 6 155 x 6 165 x 5 185 4 x 3 145 x 8 assistants strict press 4 x 12 curls 2 x 20 lateral raises 3 x 12 plate raises 3 x 15 supinated rows 3 x 12 shoulder press DB 3 x Read More »
Raw squat
warm up Squat (no belt, no sleeves) bar x 5 135 x 8 185 x 8 225 2 x 8 245 x 8 275 x 5 185 2 x 6 med-wide stance Deadlift rack ; 315 3 x 10 assistants single leg RDLs 4 x 10 split squats 3 x 12 hypers 3 x 15 Read More »
oly + Plyos
warm up dynamic stretching Cleans 135 5 x 3 155 2 x 2 hang cleans 180 3 x 5 jerks bar x 2 95 x 2 135 5 x 2 plyometrics box jumps double leg 3 x 10 single leg (ea.) x 8 bounds 2 x 20m single leg hops 2 x 20m med ball Read More »
Raw squat and deadlift
warm up dynamic stretch Squat bar x 5 135 x 5 185 x 5 225 2 x 6 275 2 x 4 300 3 x 3 drop set w/ med. wide stance 185 2 x 5 Deadlift-sumo; rack pull 315 x 3 405 x 3 441 6 x 2 assistants RDLs 3 x 10 good Read More »
Raw Bench Training
warm up Bench (alternating wide & med. grips) bar x 6 95 2 x 6 135 2 x 6 155 2 x 6 165 2 x 6 145 2 x 5 pause assistants flies 4 x 10 strict press 4 x 10 snatch grip behind neck press 4 x 10 bicep curls 3 x 24 lateral Read More »
