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Upper day @brubarbell

3x5 bench ascending sets
3x10-12 compound row
3x10-12 single arm pull downs
3x8-10 incline press
3x12-15 cable y raises
3x10-12 high rows

Preacher curls, triceps and side bends to end

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#gym #powerlifting #deadlift #gymmotivation #speed

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Some change of direction work I hit before a lower body lift on Friday @brubarbell Hit a PR 4.37 on the 5-10-5 which I was hype about!

1. Lateral overcoming iso 2x5s each leg
2. Deep tier lateral lunge
3. Extensive 8 vector hop
4. Intensive 8 vector broad
5. 5-10-5 best rep 4.37!

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BUILDING: BRU

@brubarbell

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Pull Workout

Power Cleans 3x3
Deadlifts 1x5, 3x6-8
NG Pull-ups 1x5, 3x6-8
Chest Supported Rows 3x6-8
DB Incline Curls 3x6-10
DB Reverse Flys 2x20

7k

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Quick upper body workout

Have had trouble feeling my chest during pressing movements so throwing these med ball floor chest passes has helped get it activated. The biggest thing I see with people in the gym is there is no intent behind their movements. In order to produce a desired adaptation you need to expose your body to the stimuli that is required. Your body doesn’t just say “hey we are benching let’s get stronger”. Your body needs to have a reason to get stronger and more explosive. Going through the motion isn’t going to cut it. You need to push yourself beyond your comfort zone in order to change.

#workout #gym #athlete #bench #explosive #explosivetraining #plyo #upperbody

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Lower Body Deload

Broad Jumps x8
Approach Jumps x8
Banded Pin Squats 4x3
Trap Bar DL 4x3

Significantly reducing the volume and focusing on moving with intent to feel fresh for @apexathlete.official Miami on Saturday.

2k

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JOURNEY TO DUNKING

Episode 2. Started off with a 30 sec iso split squat and then went into some skips. It’s important to slowly increase your volume with jumps as it can be taxing on your knees, shins, and ankles. Was planning on only doing a couple approach jumps but @trainwithming broke out the OVR JUMP and I had to rip a few more. Got to a 31 inch vert. The weight training was nothing ground breaking. Move something heavy. Build the posterior. And finish off with some calf raises.

Going to hit the court to see where I’m at soon.

#gym #jump #dunk #athlete #workout #personaltrainer #vert #ovr

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Upper Body: Deload Week

1. Banded Pin Bench 5x3
2. NG Pull-ups 5x3
3. Dips 2x6-8
4. T-Bar Rows 2x6-8
5. DB Laterals 2x10-12

Stoked for @apexathlete.official Miami

2k

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Elite Upper Body Day

Exploring with overcoming isometrics and seeing how beneficial it is in relation to force production. I like to use some type of med ball variation to get the upper body primed for the workout. In this case I chose something that targeted the chest since this workouts primary movement was overcoming an isometric on the bench press.

Shoutout to @cvozzy10 for killing the workout this morning. Guy came ready to play 💪🏼

@brubarbell

#personaltrainer #athlete #gym #workout #upperbody #isometric #bench

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Maxxing out my Squat

LFG

8k

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@averie_monti has been getting after it BEFORE school 2x per week at 5 am, something a lot of high school athletes would not do. Can’t forget @jackbmccarthy who’s been joining her and killing it as well

We spend about 10 minutes on warm up and plyos before getting into our speed work which is typically just acceleration due to space. Today’s focus was on horizontal plyos/jumps, as well as 5+10 yard flys.

For the strength work we hit a deep squat for the quads, and a hip thrust for the posterior chain, as well as a horizontal push + pull for the upper body.

Good training is good training, it often looks very similar!

@brubarbell

#strengthandconditioning #sportsperformance

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