ME upper
warm up Bench Press– reverse band Football bar bar 2 x 5 36kg 2 x 5 56kg 2 x 5 reverse band–> 76kg 2 x 3 96kg 2 x 2 106kg x 2 123kg x 1 drop set 76kg 4 x 12 assistants rope push downs 3 x 18 bicep curls 3 x 18 straight 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.”
Deadlift and upper body
warm up Speed Bench- 30sec. rest between sets 8 x 3 35kg against doubled black medium bands assistants DB pec flys 4 x 12 hanging KB rolling JM press 4 x 12 FB bar bent over row 4 x 12 seated DB lateral raises 3 x 15 Conventional raw deadlift 2″ blocks- 135lbs + 30kg chains Read More »
Deadlift and upperbody
warm up Speed Bench- 30sec. rest between sets 8 x 3 35kg against doubled black medium bands assistants DB pec flys 4 x 12 hanging KB rolling JM press 4 x 12 FB bar bent over row 4 x 12 seated DB lateral raises 3 x 15 Conventional raw deadlift 2″ blocks- 135lbs + 30kg chains Read More »
ME lower
warm up Squat- 3RM raw; 1RM briefs bar x 5 55kg x 6 65kg x 6 85kg x 6 105kg x 5 115 x 4 125 x 4 135 x 3 140kg/308lbs x 3 briefs–> 145 x 3 165 x 2 185 x 1 195 x 1 Assistants hanging KB squat 4 x 15 hack squat Read More »
ME Upper
warm up Bench Press (shirt to 1bd + chain) bar x 5 95lbs x 5 135 x 5 155 x 3 185 x 3 198 x 1 Shirt— 225 + 33lbs chain x 3 to 2bd– 275 + 33lbs chain x 2 315 + 33lbs chain x 2 335 + 33lbs chain x 2 360 + 33lbs chain x 2 Read More »
ME lower
Warm up Squat (full gear, rev. band) bar 2 x 5 95 lb 2 x 5 135lb x 5 briefs- 225lb x 3 275lb x 3 315 x 2 365 x 1 suit straps down– 405 x 1 455 x 1 straps up– 500 x 1 540 rev band x 1 1″ Deficit Deadlift 135 Read More »
ME Upper
Warm up Bench press to 2bd bar x 5 95lb 2 x 5 135 2 x 5 2bd– 180lb x 2 225 x 2 245 x 2 265 x 2 275 x 1 assistants rolling JM press 3 x 10 Tbar row 4 x 12 supinated bentover row in SM 3 x 12 seated DB Read More »
Raw lower body
warm up: reverse hyper and abs SSB hatfield squats bar x 6 155 x 6 205 x 6 255 2 x 6 275 2 x 6 280 x 6 Wide stance Squat 135 3 x 10 Sumo pulls off 2.5″ blocks 135 x 3 225 x 3 275 x 3 315 x 3 365 5 Read More »
upper body day- Raw
warm up- abs and reverse hyper Bench press bar 2 x 10 95 2 x 6 135 2 x 6 155 2 x 5 pause 165 2 x 5 pause 175 2 x 4 pause assistants DB pec flys 4 x 12 DB JM press 3 x 10 one arm rope tricep push downs Read More »
Special Exercizes- lower
warm up OH squat 4 x 12 box jumps 4 x 10 GHD glute contractions 4 x 20 sumo dimel DL 4 x 15 BB lunges 4 x 10ea. Abs GHD sit ups 2 x 20 ab rollouts 3 x 12
