Weightlifting in Charlottesville, VA

Rebeka Tiler (-69kg) of GBR jerking 115kg at 15 years old

Thursday 7/24

next week the volume gets turned down even more. You’ve earned it. Quick note on WARM-UPs: Warm-ups shouldn’t take a half hour. 10 minutes will suffice. Emphasize…

squat racks

Tuesday 7/22

save the date for Dr. Forney & Elizabeth’s going-away party night out and SUNDAY 7/27 after class join us at Beer Run for post-lifting drinks, grub, and good-bye…

rackin' Ryan

Sunday 7/20

PL: deadlift @55% x4, @65% x5, @75% x3 x2, @85% x3 x3, @90% x3 x2 shoulder press @75% x5, @85% x3, @95% x2, @100% x1, @105%…

take warm-ups seriously, just like Coach Jordan

Saturday 7/19

week 6 EVERYBODY: squat @71% x10 x2 Then,… PL: 1-board bench press @90% x3 x5 (reps are more important than %) 4x circuit: -I/Y/T to failure…

Elizabeth (-69kg) snatching 70kg at the 2014 Cap City Open

Thursday 7/17

Elizabeth is lifting at the USAW Nationals in SLC on FRIDAY (tomorrow) at 10:30am (Utah time, so 12:30 your time) in the 69C session. For more…

IMG_20140111_122519_946

Tuesday 7/15

EVERYBODY: squat @78% x3 x8 Then,… PL: DB incline press x10 x3 (last couple reps of each set should be difficult) 3x circuit: -barbell curl xME…

10 squats

Saturday 7/12

Week 5. One more week of lots of squats. Get after it. The volume decreases after this week. EVERYBODY: squat @68% x10 x3 Then,… PL: 1-board bench…

throwback Thursday: kicking it back old school

Thursday 7/10

Back to high volume squats next week. Rest up! PL: close-grip bench @65% x3 x5 2-board close-grip bench @85% x5 x3, 55% x8 4x alternating: -weighted…

Tuesday 7/8

Welcome to the new schedule! Hope you enjoyed Monday off. Let’s get back to week 4, shall we? PLEASE POST to the website. Why do the…

Follow

Get every new post delivered to your Inbox.

Join 1,724 other followers