So in this video I am performing a front raise exercise using three different equipment. The reason for this video is incase the dumbbells are taken then you can use a barbell & incase the barbell & dumbbells are taken you can use a plate 💪🏼🙌🏼
SETS & REPS:
✖️I suggest doing 3-4 sets of 8-12 reps
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Difference of a relaxed vs, flexed pose 👍
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Week 7 day 3, bench recovery and assistance. This is sets 1 & 5 of 5x5 speed bench @ 225 lbs. All 5 sets done in 8 mins. 3rd video is my last set of 2-board presses 265x10, last rep paused.
I love these faster paced higher volume days as a nice change from my heavy, long rest period days.
Recap of the day. Had an awesome time and met some awesome people up at Pennsylvania's Strongest Man today. Ended the day with a second place finish and in my opinion one of the better performances I have done in a comp.
Event 1Press Medley: 225 keg, 145 Bigg Dogg Dumbbell, 225 Titan Axle, 245 Pitbull Log. 1st in the event even after dropping the axle for some reason but managed to recover and get the job done. Also a 15 pound PR for my Viper Press on the Log so that was fun.
Event 2 Keg Toss: 4 1/4 Kegs empty approx. 15 pounds each over 15' for time. First time participating in this event and made a few mistakes putting me in 4th for the event. Definitely should have trusted my judges and not paused to watch the first keg. Biggest slip up came because the first 3 kegs had a rubber coating but the last one was very slick so it slipped a little early and ended up getting the needed height but not the distance.
Event 3 Keg Over Bar: 250 keg over 52" bar for reps in 60 seconds. Took second on this event with 9 reps. Overall I think it went pretty well. I plan to incorporate some serious bent over rows into my training because I have noticed how efficient individuals who dont have to lap the keg are with reps for time.
Event 4 Max Deadlift Rogue Ohio Deadlift Bar: Final Event of the day and my Bread and Butter took 1st with 625 on my first attempt. Attempted 715 to tie my PR from February and fatigue definitely set in and I couldn't get passed the knee. Great way to end the day.
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Steel mace side plank variations! Continue to challenge yourself by adding variations to an exercise, such as changing hand positioning to adding a weighted implement seen here.
Send me exercise ideas you think I should try!! 👊🏽
Side leg press with alternating foot placings.
When using the leg press, my favourite foot placing is a wide stance with my feet pointed outwards, as it has more emphasis on my adductors and hamstrings.
A shoulder width stance is great for overall leg development and a narrow stance will have more emphasis on your outer quads and abductors. Of course, it's usually in your best interest to alternate between different placings.
Something to remember: The higher the foot placing, the more emphasis you will have on your glutes and hamstrings. The lower the foot placing, the more emphasis you will have on your quads.
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