JoeLiftsWeights Competitively

[Joseph Rodriguez]

Saturday, August 3, 2024
Conjugate Track Week 389
Dynamic Effort Upper Body
Bench Press 235x3x10
Strict Press 185x5, 190x5, 195x5
Chin Ups BWx12, 8, 6, 6, 5
Dips BWx12, 12, 8, 6
BB Shrugs 225x12, 245x12, 265x10, 275x8

[Joseph Rodriguez]

Tuesday, August 6, 2024
Conjugate Track Week 389
Dynamic Effort Lower Body
Squat 390x3x8
Deadlift 450x3x5
Prowler 90 x 40 yd x 8

[Joseph Rodriguez]

Friday, August 9, 2024
Close Grip Bench 315x1, 267.5x3x3
Incline DB Bench Press 90x12, 100x7x2, 105x4
Incline DB Tate Press 25x12, 35x12, 45x12
DB Row 115x12, 125 x 10, 10, 8, 8, 8
Rear Delt Raise 35x15, 40x15x2

[Joseph Rodriguez]

Monday, August 12, 2024
Front Squat 315x5, 345x4, 375x3, 395x1
Med Stance Sumo Deadlift 495x3x3
Prowler 90 x 40 yd x 10

[Joseph Rodriguez]

Thursday, August 15, 2024
Bench 250x3x10
Seated DB Press 70x8x2, 75x7, 80x6
Pull Ups BW x 12, 9, 8, 8, 9
Dips BW x 12, 12, 10, 9
BB Curl 85x12, 95x9, 95x8, 95x7

I am taking online clients. Here are 2 videos that I made for an online client demonstrating Cues for the Deadlift and how to improve your Bench Press Set Up.

[Joseph Rodriguez]

Sunday, August 18, 2024
Squat 415x2x10
Deadlift 485x2x6
Prowler 100 x 40 yd x 10

[Joseph Rodriguez]

Wednesday, August 21, 2024
Standing Pin Press (Eye Level) 225x1, 205x2x3
LTE w/BB 85 x 5, 6, 90x3, 85x5
Cable Tricep Press down 50x20, 60 x 11, 12
BB Row 225x12x2, 245x8x4
Paused DB Floor Fly 35 x 17, 6, 5

[Joseph Rodriguez]

Saturday, August 24, 2024
Med. Stance Sumo Deadlift 585x1, 525x3, 440x5x3
Prowler 110 x 40 yd x 10

[Joseph Rodriguez]

Tuesday, August 27, 2024
Bench Press 270x3x10
Flat DB Bench Press 90x12, 95 x 10, 8, 90x9
Chin Ups BW x 12, 10, 8, 8, 7
Wide Grip Upright Row 65x12, 85x12, 95x12, 105x8
Hammer Curls 35x12, 40x11, 45x8x2

[Joseph Rodriguez]

Friday, August 30, 2024
Squat 445x2x8
Deadlift 515x2x5