Meet Preparation Dead Lift Day

Today I started my tapering week, where I will be doing light weight, resistance training for speed reps, 5 sets of 5 normally with 2-3 minute rest between each individual set.

Dead Lift:

2 sets of 10 at 135

5 sets of 5 at 135 with a resistance band underneath a raised platform (Band resistance Deficit dead lift)

5 sets of 5 at 185 Band resistance deficit

3 sets of 5 at 225 band resistance deficit


5 sets 5 (on each arm) bent over dumbbell rows with 90 lbs

3 sets of 10 at 80 seated cable rows

5 sets of 5 slow controlled pull ups

3 sets of 5 with the bar laying down lat pull overs

Hamstring and Glutes:

5 sets of 5 at 30 lbs Hamstring curls single leg

5 down and backs with 95 lbs for lunges (about 25 meters for each way)


Squat Day Today

Today was squat day, I am currently 4 days from competition day. I am ecstatic for this competition and the rest of the week is somewhat tapering for it.  The rest of the week I will be working light weight for slow and controlled reps, working on for and a higher rep routine just to keep the muscles warmed up and ready to compete.

Today first I did:

To see the workout of the day click HERE.

Warm up:

135 for a set of 10

155 for 8

185 for 5

205 for 5

225 for 5 sets of 3 reps, this was the main lift that I focused on slow and controlled.


5 sets of 5 reps at 135 with resistance bands

I finished off my legs with:

5 sets of 5 at 135 with a short pause at the bottom


You will notice my workouts are now much shorter and easier in preparation for the meet Saturday. I will be focusing on controlled lowering of weight with a short pause then and explosive move upward on bench and squats. Dead lifts will be form and controlled for the week.

Friday, November 6 Work out and Today’s Workout

On Friday I did another chest workout because my friend that I normally do bench with (he’s one of the few people I trust when I go heavy to spot me) was in town from college and asked me to do a bench session with him. So Friday I did some chest and Today I worked up to my opening weight in every lift because a group of my friends, who are also competing, wanted to go to the NIFS gym so we get some training in at the gym we will be competing at.


Main bench:

135 for 2 sets of 10

155 for 1 set of 5

185 for 1 set of 5

205 for 1 set of 5

225 for 1 set of 3

245 for a single

255 for a single

Attempted 265 but failed with regulation style.

Decline Bench to improve my lower chest and make it pop out more

1 set of 12 at 135

4 sets of 12 at 155

Dumbbell decline press:

3 sets of 15 reps with each arm at 45 lbs

Triceps burn out; to preform this have a partner, move 2 benches next to each other head to head. We used a 45 lbs bar but you can decide what you use. Lay head to head on the benches do the movement called skull crushers. To make this a burn out, one person would a set of 10 and hand the bar the the other we repeated this until we both had competed 10 sets or 100 reps.


Saturday Workout:

Today  we went up to NIFS gym in downtown Indianapolis on the IUPUI campus. This is where I will be competing in seven days. I wanted to get used to the bar, platforms, and hooks that are used so I knew how it would all feel before competition.


135 set of 10

185 set of 5

205 set of 5

225 for a single

Stopped there because that is my opening weight and I benched the day before.


135 set of 10

225 set of 5

275 set of 5

315 set of 3

365 set of 2

385 for a single

Stopped there because that is my opening weight.

Squat (today was supposed to be squat day so I did some more here) :

Bar to set stance for 5 reps

135 for 5

185 for 5

225 set of 5

245 for 3

265 for 1

275 for 1 but was a struggle

250 will be my opening weight in competition.

135 for 4 sets of 8

Then moved to chain paused:

3 sets of 135 with 40 lbs chains for 8 reps

That’s all I did today for squats because at this point I was quite tired and worn out. Also I do more reps for muscle building on squats because during cross country and track the muscle deteriorates from constant wear and I can never get my squat max to keep up with my other lifts.

Today’s Deadlift/Back Workout

Today i worked a lot on back and hamstrings.

To see the last set from each lift click HERE.

I started with conventional deadlift.

warm up:

135 for 2 sets of 10

225 for a set of 5

275 for a set of 5

315 for a set of 3

365 for a set of 2

385 for a single

and finished after hitting a heavy single at 405 because I felt my back start to round.


Sumo style deadlift for hamstring activation

5 sets of 8 reps at 225


Bent over barbell row

5 sets of 5 reps at 135

the last set shown in the video is rather sloppy as I was quite tired at this point.


Bent over single arm dumbbell row ladder

1 set at 90 for 8 with each arm

1 set at 100 for 8 with each arm

2 sets at 110 for 8 with each arm


5 sets of 5 slow and constrict pull-ups.

Then an attempt at 5 muscle ups theses were rather sloppy as I just couldn’t get the drive into them for the first two reps.

Today’s Chest and Tricep workout

Today I focused mostly on my chest but did have some tricep work in.

If you want to see the video of each lift from today click HERE.

Warm up bench

1 set of 5 for each increasing weight going: 135, 155, 185, and 205

Working sets of heavy singles with proper form and stopped when I felt like for would break if I went up.

1 rep at 215

1 rep at 225

1 rep at 235

1 rep at 245

1 rep at 255

After that I dropped to 225 for 4 sets of 3 without breaking form.

4 sets of 3 at 225 proper form

Then moved to chained pause reps.

5 sets of 5 at 155 + two 40 lb chains with a 3 second pause at the bottom

Then moved to close grip bench to work a bit more triceps

3 sets 5 reps last set I only managed 4.

Then to dumbbell flat bench.

4 sets of 8 reps with 70lbs Dumbbells

Then to finish I just wanted to have some fun and show off a bit.

3 sets of 5 muscle ups

This was a great workout very challenging but fun.

Today’s Squat Day workout 

Today is Tuesday November 3rd 2015. Today’s workout was targeting more low rep high weight for sets. 

I started with a 60lbs yoke bar with a 45lbs plate on each side to warm up before heavy squats. 

2 sets of 10 reps with a wide stance down to a box that breaks parallel and explode up from the bottom. 

I worked my way up with 1 set of 5 with increasing weights until I hit my final weight for heavy triples. 

7 sets of 3 reps at 240 lbs with wide stance breaking parallel. 

Once done I moved onto straight bar 135 lbs with a 40 lbs chain on each side to make the explode up from the bottom harder. At the top the weight is heavy because all chain links are in the air, at the bottom it feels lighter as the ground is supporting some of the chain links. 

2 sets of 5 at 135+ chains 

2 sets of 5 at 155+ chains 

3 sets of 3 at 185+ chains 

Then I moved onto split squats paired with walking lunges. 

1 set of split squats at 185 for 5

1 set of walking lunges at 135  for a 20 meter distance 

I did the above two lifts alternating from one to the other did 5 sets of split squats and 6 walking lunges sets. 

To finish the workout I went to straight bar squats with 5 second pauses at the bottom. 

3 sets of 8-12 reps 

That was my squat day work out, included some Glutes, some Hamstrings but mostly Quads. 

2015 Cross Country Season

This Cross Country season had a lot of ups and downs, but personally was my best season for running! I managed to break the 17:30 wall that I failed to break freshman and sophomore year no matter how close I came. I got my new personal record set at 17:09 for a 5 kilometer run (3.1 miles). The season looked bright during the summer at Springmill Camp with the teams. We set large goals and hoped to achieve them. We didn’t win county, sectional or regional, we also didn’t make it passed semi-state. Winning county was our ultimate goal but we didn’t achieve it. This year was more or less a rebuilding year considering we lost 5 of our top 7 runners from last season. We rebuilt and worked hard. Next season we lose one runner whom we can try to replace fast. We are all looking forward to next season and achieving all our goals.

2015 Track Season Reflection

In the 2015 Track season I was a sophomore. I started the season and originally was selected to be a 2 mile runner. For the 2 mile i was a JV runner but before the first varsity race we had one JV invite.  I ran the 2 mile indoor, which is 16 laps or far too many if you ask me, but once i finished the race my coach pulled me aside to inform me that he needed a anchor in the 4×800. I knew that the varsity 4×800 team needed one more runner and that was to be decided based on how we ran this JV 4×800. i was still exhausted from running the 2 mile about 15 minutes prior but was still going to give it my all. I ran that race just fast enough to actually make the varsity 4×800 team. I ran with them the rest of the season. we placed first place at county, sectionals and regional’s. At the State Meet we lost 2 guys who qualified for the open 800 and brought in 2 back up runners. we didn’t run as we wanted but for all of us this was our first State Meet run and we were rather nervous. I am looking forward to next season and setting more Personal Records. As of right now my personal best 800 is 2:02.3 which is good for starting the season at a 2:13.5. I’m excited and ready for this next track season in 2016.

Cross Country Update #1

Currently i am writing this as my season is coming to an end. The team is moving onto semi state next week where we hope to run well. This season has had its ups and downs. I Have run varsity all season as the teams consistent number six runner. This year Coach Harrell also selected me to be team captain as a Junior. He rarely selects captains to be juniors, I believe he sees something in me that I have not found yet. This season I have run well, this is actually my best season of Cross Country to date. i have improved my Personal Record to a time of 17:09. 7 for a 5K race. I have also been under 18 minutes in all races excluding the 5K time trial and the Flashrock course, which was flooded, cold, and still raining during the race.