Spandex is sweet.

Squat: 470×3/455×3/440×3/425×3
DB Rows: 85x10x3
Reverse Hypers: 100x10x3
Fat Bar Lat Pull-Downs: 150×10/160×10/170×10
Seated DB Curls: 35x10x3

Bench: 350×3/335×3/320×3/315×3
Press: 205x2x3

Squat: 535×2
Front Squat: 225x3x3
DE Deadlifts: 275/On the min/10 Min
Pull-Ups: BWx10x3
Back Extensions: BWx12x3
DB Seated Curls: 50x6x3/35x10x3

Bench: 405/370×3 Paused
Dead Bench: 305x1x5
Tricep Push-downs: 3×10
Tricep Pull-downs: 3×10
Kickbacks: 3×10

  1. You, sir, are on point with the tunes. Saw on the 70sBig fb page that you’re competing in Norcross in a few weeks. Tried signing up for that one a while back but they already filled their 150 registration mark…oh well, next time. Good luck with the competition though, man. Are you going with the whole crew or just some of the guys you lift with locally?

    None of my friends made the registration either. Originally they were the ones who wanted to compete. I was unsure. Now I’m doing it and they aren’t. Great.

  2. Do you think the dead bench and/or the extra triceps work you do has had a significant impact on your benching?

    For sure man. I think after the meet I am going to cycle in more slingshot work. It can’t hurt.

    • Nice. I’ve been struggling with my press and bench lately. Been considering adding in some kind of specific tri work to see if it helps.

  3. That was intense man ! Hoping to emulate that ..

    AC, I’ve been mixing in high bar squatting + front squats and been feeling some patellar tendonitis going on the top of my left patellar (The region between the quad tendon and the top of the patellar). Any advice on overcoming it ?

    Welcome to the club. That’s really common. To alleviate the tendonitis you could keep your knees hot during the workout. That could either be by wearing pants/leggings/knee sleeves. It’s never really going to go away. Also if you aren’t you need to be lax balling the shit out of your distal quad.

  4. good song. dig it. awesome vid btw.

    Thanks man. Theres a guy at work who’s got a bunch of good music. He tries to keep it all to himself.

  5. Definitely thought the video was on fast forward at the beginning….

    I’ve actually heard that before. I’m a fantastic speed-walker.

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