JoeLiftsWeights Competitively

[Joseph Rodriguez]

Really impressed by your consistency and strength. Your lifts look like the guy from the blue book came to life.
Also as I'm 5'9" I have to say it's inspiring to see sub-6 foot dudes over 200lbs.

Thank you very much, that's a hell of a compliment.

Dont give him too much credit, he was born a beast. jk, good hard work as always Joe

Thank you Cole, I enjoy following your training as well.


Tuesday, March 28, 2023
Squat 460x5x3
Bench 265x5x3
Chins 29x5x3

Friday, March 31, 2023
Squat 385x5x3
Press 205x5x3
Power Clean 114kgx1x15

Monday, April 3, 2023
Squat 465x5x3
Bench 267.5x5x3
Chins 30x5x3

Thursday, April 6, 2023
Squat 390x5x3
Press 207.5x5x3
Deadlift 525x5

Sunday, April 9, 2023
Squat 470x5x3
Bench 270x3x2
Chins 31x5x3

Wednesday, April 12, 2023
Squat 375x5x3
Press 210x5x3
Power Clean 116kgx1x10

Saturday, April 15, 2023
Squat 475x5
Bench 245x5x5
Chins 32x5x3

Tuesday, April 18, 2023
Pause Squat 335x5x3
Press 212.5x5x3
Deadlift 530x5

[Joseph Rodriguez]

Friday, April 21, 2023
Squat 380x5x4
Bench 270x3x5
Chins 33x5x3

[Joseph Rodriguez]

Monday, April 24, 2023
Pause Squat 335x5x3
Press 215x5x3
Power Clean 118kgx1x3

Sunday, April 30, 2023
Squat 390x5x3
Bench 272.5x5x3
Chins 35x5x3

Wednesday, May 3, 2023
Pause Squat 310x5x3
Press 217.5x4,4,2
My first article was published!
Strength Training at the Firehouse | Joseph Rodriguez

[Joseph Rodriguez]

Saturday, May 6, 2023
Squat 400x5x3

Sunday, May 7, 2023
Bench 275x3x5
Press 195x5x3

Monday, May 8, 2023
Squat 320x5x3
Deadlift 535x3

Wednesday, May 10, 2023
Bench 277.5x3x2
Press 197.5x5x3

Thursday, May 11, 2023
Squat 405x5x3
Chins 35x5x3

Saturday, May 13, 2023
Bench 250x5x5
Press 200x5x3

Sunday, May 14, 2023
Squat 325x5x3
Deadlift 535x5

Tuesday, May 16, 2023
Bench 280x3x2
Press 202.5x5x3

Wednesday, May 17, 2023
Squat 410x5x3
Chins 36x5x3

Friday, May 19, 2023
Bench 252.5x5x5
Press 205x5x3

Saturday, May 20, 2023
Squat 330x5x3
Rack Pull 585x5

Monday, May 22, 2023
Bench 282.5x3x2
Press 207.5x3x5

[Yurkunas]

Cool story about Cap. I would have to say he is training optimally though, for him. Perhaps those 5 pound jumps would have threatened him just enough to not try and then the best of programs is useless. "Compliance is the science" -Stan Efferding
I bet Cap is going to be pretty pumped when he's picking up 315 for multiple sets/reps. How cool!

[Joseph Rodriguez]

Cool story about Cap. I would have to say he is training optimally though, for him. Perhaps those 5 pound jumps would have threatened him just enough to not try and then the best of programs is useless. "Compliance is the science" -Stan Efferding
I bet Cap is going to be pretty pumped when he's picking up 315 for multiple sets/reps. How cool!

Thank you! I agree. The best program is the one that you can consistently do and adapt to given your life circumstances. I am not in the business of persuading people to train. It has to be their choice to endure the voluntary hardship required to create meaningful physical change. That being said, I will meet you where you are at.

Tuesday, May 23, 2023
Squat 415x5x3
Chins 37x5x3

Thursday, May 25, 2023
Bench 255x5x5
Press 210x3x5

Friday, May 26, 2023
Squat 335x5x3
Deadlift 540x5

Sunday, May 28, 2023
Bench 285x3x2
Press 212.5x3x5

Monday, May 29, 2023
Squat 420x5, 380x5x2
Chins 38x5x3

Wednesday, May 31, 2023
Bench 257.5x5x5
Press 215x3x5

Thursday, June 1, 2023
Squat 340x5x3
Rack Pull 605x5

Saturday, June 3, 2023
Bench 287.5x3x2
Press 217.5x3x5

Sunday, June 4, 2023
Squat 425x5, 385x5x2
Chins 39x3x5

Tuesday, June 6, 2023
Bench 260x5x5
Press 220x3x5

Wednesday, June 7, 2023
Squat 345x5x3
Deadlift 545x5

Friday, June 9, 2023
Bench 290x3x2
Press 222.5x3x5

Saturday, June 10, 2023
Squat 430x5, 390x5x2
Chins 40x3x5

[Joseph Rodriguez]

Monday, June 12, 2023
Press 225x3x5
Bench 262.5x5x5

Tuesday, June 13, 2023
Squat 350x5x4
Rack Pull 610x5

Thursday, June 15, 2023
Bench 292.5x3x2
Strict Press 185x5x5

Friday, June 16, 2023
Squat 435x5, 395x5
Chins 41x5x3

[Joseph Rodriguez]

Sunday, June 18, 2023
Press 227.5x1x10
Bench 265x5x5

Wednesday, June 21, 2023
Bench 295x3x2
Strict Press 187.5x5x5

Thursday, June 22, 2023
Squat 355x5x3

Wednesday, June 28, 2023
Squat 405x5x3
Bench 265x5x3
Chins 45x5x3
Note: Back to training after catching a stomach bug from the kids. I am back to training every 3rd on my 2nd day off from the firehouse.

Saturday, July 1, 2023
Squat 325x5x3
Press 205x5x3
Deadlift 495x5

Tuesday, July 4, 2023
Squat 415x5x3
Bench 267.5x5x3
Chins 47.5x5x3

Friday, July 7, 2023
Squat 335x5x3
Press 207.5x5x3
Deadlift 505x5

Monday, July 10, 2023
Squat 425x5x3
Bench 270x5x3
Chins 50x5x3

Sunday, July 16, 2023
Squat 345x5x3
Press 210x5x3
Deadlift 515x5
Note: Skipped workout on the 13th because we were at the lake.

[Joseph Rodriguez]

Saturday, July 22, 2023
Squat 435x5x3
Bench 272.5x3x2
Chins BWx11,12,8
Note: Skipped workout on the 19th because we were at the beach.

[Cole Gorton]

Do you find 3 sets are enough to drive progress? Have you ever questioned weather a higher volume program would work? I ask bc I have programming and informational ADD and I can never settle down on one method and you seem to be very consistent and sure of things