bench training
warm up bench bar x 5 95 x 5 135 2 x 6 155 2 x 4 175 2 x 3 185 2 x 3 bench– slingshot 205 2×2 225 2 x 1 drop set to 135 x 5 , 155 x 5 assistants DB med ball press 55s 2 x 15; 50 x 15 lateral 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.”
Raw squat training
warm up Squat 135 x 8 175 x 6 225 x 6 275 x 5 (start with knee sleeves) 295 x 5 (start with knee sleeves and belt) 315 4 x 3 345 x 2 365 x 1 375 x 1 Deadlift– reverse band ( 1 band) 445 6 x 2 sumo stance 445 Read More »
Bench Training 7/1/14
Happy July! 🙂 warm up Bench– raw WU- bar 135lb x 4 175lb 4 x 4 Bench– slingshot 175lb + 2 chains 3 x 2 195lb + 2 chains 2 x 2 w/ red micro mini bands 245lb 4 x 1 assistants machine press 3×10 dumbbell press 2×8 plate raises 2×10 overhead press DB Read More »
Squat training
Warm Up Squat– with chains WU with 225, 315 245lb + 4 chains (160-180lbs) 3×3 275lb + 4 chains (160-180lbs) 3×3 300lb + 4 chains (160-180lbs) 3×3 Deadlift– rev bands 2 bands, 645lb 6 x 3 assistants arch backs 2×8 single leg RDLs 35lb DB 2×8 leg curls 2×8 abs Warm down sled pull Later in Read More »
Deadlift and Squat training
Warm up Squat – rev. band Raw 535 x3 ; 575 x 3 ; 585 x 3 ; 605 x 3 ; 625 x 3 Deadlift – conventional/ raw/ with black bands off blocks 315lbs 6×3 Deadlift – sumo/ briefs/ .5in deficit 335 2 x 2 355 2 x 2 375 2 x 2 Read More »
Heavy bench training
Warm up Bench Rev. band press/2 bd/ 645lb — w/ slingshot 3 x 3 3 bd press/425lb — w/ slingshot 3×3 Rev. band floor press/ 535lb — w/ slingshot 3×1 assistants Decline bench 185lbs 3×8 seated overhead DB press (rehab) 20s, 25s, 30s x10 tricep extensions hand stands 😛 warm down // abs Read More »
Bench 6/24/14
Warm up Bench w/ chain bar, 135 2×5 135lb + 1 med. chain & 1 lg chain each side 9×3 Bench w/ red micro minis 205lb 6×1 assistants dumbbell bench on med ball 60lb DB 2×10 overhead machine press 3×3 plate raises 2×15 overhead DB press 2×10 Triceps: close grip press 2×10 push downs rope 2×15 Read More »
Squat Training 6/23/14
warm up Squat to a box- METAL jack briefs 9×3 315lb + 4 chains 3×3 335lb + 4 chains 3×3 365lb + 4 chains 3×3 Deadlift reverse bands 605lb 6×2 Assistants Arch backs 3×8 step ups w/ dumbbells 3×10 single leg RDL w/ dumbbells 3×7 Warm down Sled pulls Squats felt very good! It Read More »
European Championships, Baku 2014
My experience! We landed in Baku, Azerbaijan one week ago. The city was beautiful and the people very welcoming! It was so great to see old friends and meet so many new people! The day of weigh ins, I went to the 24 hr weigh-in and made the 82.5lb class! This was my first time Read More »
Training 6/6/14
Bench! warm up 4 board press– 3 x 1 (slingshot) 245lb, 335lb, 445lb, 535lb 3×1 Reverse band bench w/ 1 board– 3 x 1 (METAL jack shirt) 845lbs 3 x 1 Floor press w/ rev. band- 3 x 1 (slingshot) 445lbs 3 x 1 assistants over head press- 6 x 3 135lb 3 x 3, Read More »
