Josephsullivan93@gmail.com

Online training and programming inquiries!

The next 2 week block of this program is going to be dedicated to the hypertrophy and growth of muscles that seem to limit my strength when peaking blocks roll around. I have a tendency to pitch forward when my squats get in the 700lb range or I become fatigued, and by adding the EliteFTS SS Yoke Bar https://www.elitefts.com/shop/bars-weights/specialty-bars/elitefts-ss-yoke-bar.html I will drill home the tendency to remain upright, and keep my upper back (thoracic spine) rigid!

The hamstrings also help me stay controlled on the descent of my squats, and help every portion of the deadlift. Isolation curls aren't exactly specific for a powerlifter, so beltless SLDL it is!

A. Beltless Safety Bar Squats

475x8

475x8

475x8

475x8

 B. Beltless SLDL

495x10

495x10

495x10

legs

(Superset)

C1. Dumbbell RDL

85s x12

85s x12

85s x12

85s x12

C2. Walking Dumbbell Lunge

40s x12

40s x12

40s x12

40s x12

Again coming back to specificity. I COULD do curls and extensions, but at what moment is a powerlifter going to be in that situation and need to mimci that movement? Never. I would rather perform loaded hamstring and quad movements, with an added element of balance and bracing in order to stay closer to the specific need of my sport. I recommend others keep this in mind when designing a porgram. Leg pumps are fun and all, but if you get one through a million leg extensions, is that really going to help your squat?

D. Standing Barbell Ab Rollout

495x8

495x8

495x8

Ab-Wheel-2

This was a tough workout and I'm going to be doing 5 more similar to it over the next week and 5 days. I woke up at 230.5lbs, so I happen to think I'm going to need to up the food intake to ward off some weight loss! Not gonna be complaining about that one.

Stay tuned for more updates!