Strength | Hanley Strength Systems

Posts Tagged ‘Strength’

Final Squat Session

Monday, January 11th, 2010

Yesterday was my last heavy squat/deadlift session of my meet cycle. I will be competing in about 21 days. I took a an opener in a suit yesterday and took my 2nd attempt with reverse monster bands. I got some videos of the squats and pulls. This is how the day went:

Squats

Warm up: bar x5, 135×5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt. Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135×2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit. This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

Tags: athletes, bench, deadlift, hanley strength, new jersey, powerlifting, squat, Strength
Posted in Strength, Training Log | 2 Comments »

DE Bench Day

Monday, October 12th, 2009

Today I had a dynamic effort day. It went something like this:

DE Bench - 95 x 3 x 6, 115 x 3 x 3

*this was perform with a mini band doubled around the bar and band peg. I use 3 different grips when doing speed bench. Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×17, 75×8x3

2a. Fat Grip Pullups – BW x 8,8,7,6

2b. DB Power Cleans – 20×15,15,12,12

3a. Band Pushdowns – Monster mini x 25 x 2

3b. Iso-Hold DB Curls – 15 x 12ea. x 2

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3, I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

Tags: bench, bench press, chest, hanley strength, marlboro personal trainer, marlboro strength coach, new jersey powerlifting, powerlifting, Strength, the training studio
Posted in Strength, Training Log | 2 Comments »

Starting Strength

Monday, May 4th, 2009

A common mistake that people make when performing the deadlift is they allow to weight to bounce off the floor going into another rep. This makes the set much easier to finish due to the rebound off the floor making up for half the rep. When we teach the deadlift at our Gym we make sure that everyone re-starts each rep from a dead stop. This ensures the person building that starting strength which is essential in overcoming enertia. The video below describes the mistake of letting the plates bounce off the ground as well as shows how to correct it.

A typical lower body workout for us may look something like this: