A year end podcast that I just recorded. New Year means new goals. I go over some of them in this podcast.
Have a safe and happy new year everyone!
Strength News Episode 9(3.1 Megs/8:48 minutes)

Bench Press
10@45/20.5
8@95/43.2
5@135/61.4
4@165/75
4@185/84.1
Work Sets
3@205/93.2
2@210/95.5
1@225/102.3
3@210/95.5
2@215/97.7
1@230/104.5
Superset
Barbell Bent Over Row – 2×4@140/63.6,8@125/56.8
Barbell Push Press – 2×4@145/65.9,8@130/59.1
Cable Wood Chop – 3×8
Tags: bench press, weight lifting, powerlifting
One step back 2 steps forward right? Well that’s what I did today. I took a step back in the weight from last weeks session and will go forward with the […]

Squats
8@135/61.4 - warm-up
6@185/84.1 - warm-up
4@205/93.2 - warm-up
3@235/106.8
2@245/111.4
1@280/127.3 - Tie PR!
3@240/109.1
2@250/113.6
1@290/131.8 - NEW PR (+10lbs)!
Quarter Squat
3×2@325/147.7
Squats
6@195/88.6
12@165/75
Seated Good Mornings – 2×8@115/52.3
Standing Twist – 2×10
Tags: squats, weight lifting, powerlifting
Only one new PR this year, but I’m pretty damn happy with it. The squat program on the New Rules of Lifting has really helped my squat. […]

Close Grip Pull-ups
3@BW+5/2.3
2@BW+10/4.5
1@BW+25/11.4
3@BW+10/4.5
2@BW+15/6.8
1@BW+30/13.6
Superset
Barbell Shoulder Press – 2×4@115/52.3, 8@105/47.7
CG Cable Seated Row – 2×4@135/61.4, 8@95/43.2 (will up this as it was easy!)
Lower Body Russian Twist – 3×8@BW
Tags: pull-ups, weight lifting, powerlifting
Today was a much better upper body day than last week was. Perhaps it was the extended time off or as I and […]

Deadlifts
8@135/61.4 - warm-up
6@205/93.2 - warm-up
4@235/106.8 - warm-up
3@265/120.5
2@275/125
1@315/143.2
3@275/125
2@285/129.5
1@325/147.7
Rack Deadlift (1-1.5 inches below knee) – 3×2@325/147.7
Snatch Grip Deadlift Off Box
6@165/75
12@145/65.9
Zercher Good Mornings – 2×4@135/61.4
Hanging Leg Raise 4×4@BW
Tags: deadlift, weight lifting, powerlifting
This workout went much better than the bench workout earlier this week. I’m hoping that the bench day was just an off […]

Bench Press
7@135/61.4 - warm-up
5@175/79.5 - warm-up
4@195/88.6 - warm-up
3@205/93.2
2@210/95.5
1@230/104.5
3@210/95.5
2@215/97.7
F@235/106.8
Superset
Barbell Row – 2×4@135/61.4,8@120/54.5
Barbell Push Press – 2×4@140/63.6,8@125/56.8
Cable Wood Chop – 3×8@55/25
Tags: bench press, weight lifting
I’m trying to find a positive spin on this workout, but I’m failing so I’ll just say this: I was to aggressive on the numbers today. For my reps at 1 […]

Squat
8@135/61.4 - warm-up
5@185/84.1 - warm-up
4@205/93.2 - warm-up
3@225/102.3
2@235/106.8
1@265/120.5
3@235/106.8
2@245/111.4
1@275/125
Quarter Squat
3×2@315/143.2
Squat
6@185/84.1
12@160/72.7
Seated Good Morning – 2×8@95/43.2
Standing Twist – 6@BW+25/11.4, 10@BW+25/11.4
Tags: squat, weight lifting
Wasn’t sure if I was going to get the 1 squat rack at the gym today due to some college kid being in the rack (he was actually squatting). So I warmed up in the […]

Just what the doctor ordered for my first set of heavy squats tomorrow. Enjoy!

A new episode of the Strength News Podcast is ready for download. For those that have been listening from the start this will be a change from the norm! In this one I sat down and talked with Stinn about his lifting and how things were going. Questions that I have. […]

This is my off week as I head into the final phase of The New Rules of Lifting. I took Monday completely off and I was in the gym on Tuesday and will probably go in tomorrow and perhaps on Saturday. Besides rotater cuff work I have not touched a weight. I […]