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heavy everything

Happy Friday! I finished my latest program this morning, and man this week was a good/hard and HOT one in the garage gym!! I have gotten into the habit of not looking ahead on my programs and just looking at one day at a time. At night, I usually check out what the next day has in store for me so that I can mentally prepare myself, but that's about as far as I go. 


This week was full of heavy things. Heavy back AND front squats. Heavy pause squats. Heavy deadlifts. Heavy bench. Heavy Snatch Grip RDLs (my least fave). Just heavy everything (which I LOVE). On Sunday, I start peaking for my meet at the end of this month, so I can't wait to see what's in store for me!!!


A reader recently asked if I do any exercises to target specific muscles (biceps, triceps, shoulders, etc.) I do a bunch of accessory work, but don't usually post about it! If anyone else is wondering about some of the "other" stuff I do, it includes but is not limited to: various dumbbell and barbell rows, EZ bar curls, lat raises, split squats, lunges, hip thrusts, weighted pull ups and chin ups, push ups, skull crushers, dumbbell presses of all kinds, etc!! All of this accessory work is done to make my big lifts stronger and target weaknesses. 

Here's are a couple of little videos of some dumbbell low incline presses with 50lb dumbbells, chin ups with 30lbs, and some wide grip pull-ups that I recorded this week!

I posted a bunch of training clips on Instagram this week, like my 315lb deadlift (YAY!), and some heavy bench presses, back squats, and front squats if you want to check those out! And here are a couple of new ones from today...

Bench Press 3x2 with 155#

Bench Press Rest/Pause with 125lbs (you do as many reps as you can, then rest 30 seconds, do as many reps as you can, rest 30 seconds, and do as many reps as you can one last time... it's real fun ;) 

I feel like I have gained some strength since my meet in June, and my lifts just feel much more solid and stable, as I've talked about. Obviously it has been a very short time since my meet, so my main goal for the meet at the end of this month is to increase my deadlift number, but a little bench gain would be amazing too!! Onto peaking we go...have a great weekend!!

what i've been eating lately (+ some discounts for YOU!)

where i left off + a few favorite things