After returning back from the Women's Empowerment event in Tampa, I could really tell the summer in south Florida was over by the increase of traffic and the snowbirds returning. As a service provider in south Florida, we rely on our snowbirds for survival. I'm grateful for their return but it's taking me a bit to get a handle on my schedule.
I hope I haven't lost anyone! Cause I'm about to peak myself for The Miami Throwdown in five weeks (I'm posting this late but don't want to leave anything out so I'll be catching up for you all soon). I'm feeling strong, healthy, and very excited to grace the platform again. I know a lot of other people participating and attending so it's going to be a really fun event.
For those of you who have been following along, thank you!! Those of you that are new, welcome. If there are any questions you have, please don't hesitate to ask.
DE UPPER:
We started this DE UPPER day with core and arms to put some focus on hypertrophy and to pre-exhaust triceps before speed deads. I have a bad habit of going too heavy on speed days and this cost's me strength on MAX days. This way, by the time I'm doing speed work, I'm already a little tired and I have to keep within the 50% range.
BARBELL ROLL OUTS
SUPINATED PULL-UPS
DIPS
TATE PRESSES
SEATED ZOTTMAN CURLS
SPEED BENCH with @elitefts American Press bar.
DE LOWER: PENDULUM ABS: How many of you skip abs? How many of you have low back pain? Here’s a 5 minute ab/low back warm up. On dynamic days, where I’m not trying to conserve energy on maximum effort lifts, we start with abs and low back. Your spine will thank you!
DE LOWER: LOW BOX SSB SPEED SQUAT: 7x3x50% BULGARIAN SPLIT SQUAT (on shrug machine): 5x5 each side
ME UPPER: BENCH PRESS: 1x1x80% 225lbs 1x1x90%245lbs 1x0x100%275lbs 1x0x100%275lbs Back down set: 1xamrap x80% When 80% moves like butter and 90% isn’t too shabby, then the ego taps you on the shoulder and tells you, “fuck it, it’s only 10% more” and you eat shit. But no that’s not enough! No no no! Let’s eat shit for dessert too!
SERRANO PRESS with @the.powerloop
These are a staple in our training right now. They're something I picked up from Dr.Serrano and added the Powerloop created by my teammate, Brian Schwab of Orlando Barbell.
ME UPPER: SHRUGS MILITARY PIN PRESS with @elitefts American bar
ME LOWER: RACK DEADS: 1x1x105% 455lbs Squats were a bust so I redid them over the weekend. They were previously posted. DEFICIT STIFF LEG DL
