Powerlifter 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.”
warm up: bike 5 mins Bench press: with 25kg chain; 60kg + chain to a 1bd 7 x 3 dumbbell flys 4 x 8 triceps: JM press with BB 3 x 10 single arm push downs (with handle) 3 x 10 banded pushdowns 2 x AMAP Back: single arm landmine row 3 x 10 neutral Read More »
warm up: 5 min bike, reverse hyper Raw squat 275lb/125kg 5 x 4 Volume!!! Squat in briefs 115kg + 50kg chain 4 x 2 125kg + 50kg chain 3 x 2 assistants leg press (with red band) 4 x 8 X leg extensions 4 x 12 adductor machine 3 x 20 glute ham raises with Read More »
warm up: bike & banded pullups one arm DB row 4 x 12 straight arm pull downs 4 x 12 Iso lat pulldown 4 x 12 loose tricep extensions on smith 4 x 12 tricep push downs with straight bar 4 x 12 single arm banded tricep push down 2 x 30 Conditioning: 25 Read More »
warm up: 5 min bike Bench red min bands (+50kg) bar x 5 wide grip bar x 5 med. grip 30kg x 5 40kg x 5 50kg 5 x 4 (+50kg band) assistants barbell front raises 3 x 10 lateral raises 3 x 10 cable pull-aparts Conditioning: HIIT on tread; 25mins if jog/sprints I also messed Read More »
warm up- reverse hyper and abs; rotator cuff prehab Bench bar x 6 95lb 2 x 6 135 x 5 155 2 x 5 165 x 3 x 5 175 2 x 3 Floor Press 185 3 x 4 Assistants flies 4 x 10 shoulder rehab- tweaked lateral delt on squat day, so taking care Read More »
warm up- Reverse hyper, abs Squat bar x 5 135lb 2 x 5 briefs– 225 2 x 4 275 x 4 w/ sleeves 315 x 4 335 x 4 335 + 75lb chains 3 x 4 365 + 75lb chains x 2 Deadlift off 3″ blocks (conventional) 225 x 4 315 x 4 365 2 x Read More »
So, since I decided to compete this past weekend, it actually turned out pretty well! I weighed in at 86kg (no water cut since I only decided to do it 4 days before) so 90kg class it was. I entered in the equipped bench only and raw deadlift only. I really wasn’t confident in my Read More »
warm up: bike 5 mins abs Bench bar 2 x 5 40kg 2 x 5 60kg x 5 70kg 3 x 3 closer grip 60kg 2 x 12 wide grip assistants pec dec 4 x 10 OH banded tricep extensions (seated) 2 x 30 machine pushdowns 2 x 15 banded lateral raises 2 x 15ea Read More »
Warm up: 5 min bike squat Bar 2 x 5 bar + bands x3 65kg +band x 3 Briefs–> 105kg + band x3 115kg + band 8 x 3 every minute on the minute assistants: single leg RDL 4 x 8ea. GHD glute contractions 2 x 25 abs conditioning: 3 mile run for time. Read More »
Bench bar 2 x 5 40kg x 5 60kg x 5 70kg x 3 75kg x 3 80kg x 2 90kg x 2 shirt—> 125kg x 3 145kg x 1 to 1 bd 150kg to chest 3×1 a lot harder than I thought it would be Assistants single arm tricep pushdown 2×30 tricep dip machine x Read More »
