Seminar, DL and bench

We had another great seminar in Rio Rancho New Mexico. A great driven group ready to learn and progress. I see great things coming form them all




they took lunch, and I did light DL's

worked to 405 for a handful of easy singles and then 375 x 10 x 3 sets

just healing this damn glute.

then today


June 21st
Monday

KB Throw Drill
Same thing kept doing them between bench and row sets
24kg KB x 2 x 8 sets

Bench
Worked up to 315 x 9 ( I think this may be some kind of rep PR not sure) they were solid)

Bench Eccentrics
420 x 1 x 5 sets
upped the load 15 more lbs as the 405 had gotten easy this was hard even more so after 315 x 9 but I think they are working

Cable Rope Row
some x some

Chins a few

Dips some

feel pretty good today

Iron Radio With Guest Alwyn Cosgrove

Alwyn joins us today on iron radio. listen to it now. You can enter questions now or real time during the show. Then come back after and listen to the replay if you cant make the live broadcast.

http://AttendThisEvent.com/?eventid=13118268

Press and chin

Thursday june 17th
Again pushing training ahead due to seminar

Just lots of work with light weight

1 Motion Clean press
Bar x a lot
30kg x 10 x 3 sets
40kg x 5 x 2 sets
50kg x 3 x 2 sets
60kg x 3 x 2 sets
30kg x 10 x 2 sets

BN Press
30 x 10
40 x 10
50 x 10

32kg KB press
X some x some

Other KB pressing x some

Chins
Different kinds x a lot, lots at body weight some at 45lbs many at bodyweight.

Shrugs x some

Deadlift light
X 1 x many sets and other fooling around just getting loosened up

Lift For Hope III Shirts

OK front and back of shirts I am ordering. Id love to get some preorders for these $20 and the profits go to LIFT FOR HOPE III and to help fund the sponsored athletes

CLICK HERE TO ORDER

note the size you desire so i know what to send

thanks

SPEED BENCH AND HEAVY SQUAT

Incline speed bench
95 + orange bands x 3 x 8
Fast. Ive been using the tendo for my speed work. Every rep except two were at 90% or above Ill raise it next week. I am starting to feel a difference in my speed

Body weight prone rows
10 x 8 sets

Box Squat
Worked up to
495 x 3 x 5 sets.
These felt great even on the glute/hammy. Felt it just a touch but finally had it and more in me to do all 5 sets

SLD and KB swings x a FEW

Jakes new highland games outfit

Transforming Christian The Intern

OK so i sat down and met with Christian and we set some minor goals of seeing what type of physical (body comp and strength) transformations we can make in the next four weeks. It began today. With a nice huge dose of nutrition and a big dose of squatting, Chins and tire flips.

He is going to have to make some diet and life changes to make this a drastic change the training and direction is here, Plus all the while he is set to learn as much as possible and help in operations.

Keep an eye on him and wish him the best this will be fun

here is day one, He measured in at 17.1 % body fat with Ultra sound we will test again in two weeks