Training

I train usually in a 4 day cycle (Monday, Wednesday, Friday, and Saturday) with many other workouts in between when I get bored (mainly abs). Personally, my favorite lifts are dips and deadlifts as you can see below here are some current lifts with a 505x5 on the deadlift and 225+bw dip which comes out over 400lbs. I mainly post some of my training on Instagram as it is just easier to capture and store the videos like that. Here are a couple of some recent lifts I have done.

Deadlift 505x5

Dip bw(190ish)+225

Sample week 5 weeks out from a show

D1

(Main)

Axel Strict Press (Clean from Ground)

90.00% 3x1

80.00% 3x5

(Main Assistance)

Close grip bench 4x10 RPE8

Vertical Pulling 4x8-10 RPE 8

(Assistance)

(Superset)

Dips (5 sec eccentric) 5x10 RPE 9

21s 5 sets RPE 9

Shoulder Raises 5x15 RPE 9

D3

(Main)

Deadlift

70.00% 4x4

80.00% 1x2

90.00% 1x2

70.00% 1x12

(Main Assistance)

Single Leg Squats 3x10 RPE 8

Horozontail Pulling 4x15 RPE 9

(Assistance)

(Superset)

Leg extensions 4x20 (Light)

GHR 4x20 bw

Abs

D5

(Main)

Log press

90.00% 3x1

80.00% 3x5

(Main Assistance)

Box Front Squats 5x5 RPE 9 (static hold last rep)

(Assistance)

Weighted pullups (neutral grip) 5 sets RPE 9 *pick a weight that you get 12 on the first set

Tricep drop set Work up to a heavy set of 10 in 4 sets then work back down in 4 sets to the weight you started at

Rear delt fly machine 5x15 Rpe 9

D6

(Event Day)

Farmers 80.00% 5 sets

Grip work(if you can after farmers)

Events

-stones

-carry medley

Abs