Dental school has been keeping me very busy this semester. Training has been going well. I did another powerlifting meet a a few weeks ago (April 25th) in Austin, Tx and won my class. I’ll try and update this blog soon. Here are a few pics from the meet (565 lb dead-lift and 560 lb squat at 181lbs).

Class was cancelled this afternoon due to icy road conditions and the fact that it’s only going to get worse. So good friend and classmate Tristan Taylor joined me in today’s brief 30 min work out today. Had to hustle today because they were closing the place down due to the ice.

Bench Press 4 x 2-5

Accessories:

Incline Dumbbell Press 3 x 10
Wide Grip Pull-Down 4 x 10

Superset: 3 x 10
-Dips
-2 Arm Dumbbell Row

Cable Fly 3 x 10-15

Close Grip Cable Row 3 x 10

Incline Dumbbell Pull-Over 3 x 10

Dumbbell Lateral Raises 5 x 10, drop sets on last three sets

Squats 5 x 5, Still stayed with 415lbs but did an extra set with this week

Dead Lift- 5 x 5, 450lbs off 2in plywood

Accessories:

Glut-Ham Raises 3 x 10-12

Superset: 3 x 10-12
-Walking Dumbbell Lunges
-Lying Leg Curl

Superset: 4 x 10-20
-Leg Extensions
-Hyperextensions

Superset: 3 x 30
-Hanging Knee Raises
-Rope Crunch

Seated Calve Raise 4 x 20

Machine Shoulder Press 4 x 10, Drop Sets

Superset: 4 x 10
-Reverse Dumbbell Fly
-High Rope Cable Row

One-Arm Cable Lateral Raise 4 x 10, no rest between sets

Superset: 5 x 10
-Barbell Curls
-Rope Push Down

Superset: 5 x 10
-One Arm Preacher Curl
-Overhead Tri-Extension

Superset: 5 x 10
-V-Bar Push Down
-Hammer Curls

Calve Press 4 x 10-20, 10 second rest between sets

Bench Press 8 x 3-5, off 3 boards

Accessories:

Incline Dumbbell Press 3 x 10
Hammer Strength Bench Press 3 x 10-12
Cable Fly 3 x 10-15

Wide Grip Pull Ups 3 x 10
Wide Grip T-Bar Row 3 x 10
Close Grip Cable Row 4 x 8-10

Abs: Superset 3 x 20-30
-Hanging Knee Raises
-Cable Crunch

Squats 5 x 5, Moderate weight - 415lbs

Rack Pulls 5 x 5, Moderate weight - 500lbs

Acessory:
-Glut-Ham Raises 3 x 10-12
-Walking Lunges 4 x 10
-Leg Extension 4 x 10-12
-Hyperextensions 4 x 20

Calves:
-Horizontal Leg Press 4 x 20

ABS:
-Hanging Leg Raises 3 x 20
-Cable Crunch 3 x 20

Barbell Rows 3 x 6-8 heavy, 3 x 10 drop sets after last heavy set
Medium Grip Pull-Ups 5 x 10
One-Arm Dumbbell Row 3 x 8-10 heavy, Then 2 x 10 drops sets of 2-Arm D/B Row

Superset: 4 x 10-12
-Reverse Dumbbell Fly
-High, cable Rope Rows

Machine Pull-Down 4 x 10, Drop sets
Low, Rope Pulley Row 4 x 10, Drop sets

Superset: 5 x 10
-Barbell Curls
-Rope Push Down

Superset: 5 x 10
-One Arm Preacher Curl
-Overhead Tri-Extension

Superset: 5 x 10
-Hammer Curl
-Dumbbell Kickback

Abs: one circuit
-Decline sit up 80 reps
- AB Wheel 50 reps
-Machine Crunch 50 reps

Calves:
-Calve Press 4 x 20

Bench Press (off 4 boards) 5 x 5

Acessory:

Incline Dumbbell Press 4 x 10

Superset:
-Cable Fly 4 x 10-12
-Dips 4 x 20

Dumbbell Lateral Raises 4 x 20

After taking the prior week off, this week was structured to basically get back in the swing of things. Taking caution not to go to heavy, utilizing strict form, warming up, cooling down, and stretching for each session. Next week it’s back to power lifting!!! ☺.

TOP LEFT PHOTO: 501-pound squat. TOP RIGHT PHOTO: 550-pound squat. BOTTOM LEFT PHOTO: 573-pound squat.