Started the day off right. Got about 7 hours of sleep. Woke up ate, and then Muay Thai. 

Trained Muay Thai for 2 hours. Did 30 minutes worth of hand work with the focus mitts, another thirty using knees and kicks. Then I sparred for a while. Felt great. 

Hit the gym for about two hours tonight. 

Squats 

Warmed up 

275 x 2 
295 x 2 
315 x 2 
335 x 2 
355 x 2 
365 x 1 
405 x 1 +20 from last week, felt easier too 

Olympic Front Squat 

185 x 2 
225 x 2 
250 x 2 

Leg Extensions 

120 x 12 
120 x 12 
180 x 12 
180 x 12 

Speed Deads 

135 x 2 
225 x 2 
315 x 2 
315 x 2 
315 x 2 
315 x 2 
315 x 2 
315 x 2 
315 x 2 
315 x 2 

Neutral Grip Chins 

x 5 
x 5 
+100 x 3 
+100 x 3 
+100 x 3 

1 Arm Tbars 

1 Plate x 8 
2 Plate x 8 
3 + 25 Plate x 6 - A little too heavy 

Hammers 

20s x 12 
40s x 12 
60s x 12

Here I discuss some simple ways to increase your deadlift.

Alright squats. The one movement that needs the most work. 

I will be using something new called the “Thompson method” for all of my max effort lifting days up until the contest. I think the weight will be quickly piling onto my squat. 

Did not realize until this week how much you need to use your glutes to pull and squat heavy. 

Squats 

135 x 2 x 2 
185 x 2 x 2 
225 x 2 x 2 
275 x 2 
295 x 2 
315 x 2 
336 x 2 
356 x 2 
366 x 1 

386 x 1 

Olympic Front Squats 

185 x 2 

215 x 2 

245 x 2 

Speed Deads 

135 x 3 

225 x 3 

315 x 2 x 2 

336 x 2 x 2 

346 x 2 x 2 

Underhand Wide Grip Rows 

135 x 5 

225 x 5 

275 x 5 

315 x 5 

Pull Ups - With Medium Long Band Double Wrapped 

3 x 6 

This is probably the best bench press Ive done as far as ass down, but it is still lifting a bit. What sucks is that it is distracting to lift heavy because Im not focused on the weight, instead the form. I think I will really need to hammer light weights to get form down.

Today’s workout. Worked up to a 566 x 1 deadlift.

Bench Press techniques for an increased max. Speed benching demo.

Watch Austin as he begins a video series going into his first powerlifting competition.

Be sure to subscribe on YouTube @austinbicep.

The video blogs will be posted regularly as a supplement to our training articles. You’ll be able to see that we practice what we preach.

Dedication = Success 

Dedication = Success 

Two Supplements I Recommend – By Austin Stehling

The Mood Enhancer:

It’s winter time and one thing many of us are deprived from, especially if you do not have the luxury of traveling abroad to a warm and tropical climate, is the sun. If you are like me, the sun, summer and outdoor activities make me happy. I much prefer the summer over the winter.

Read More

Austin’s Brutal Back Workout

A big back is something the will really make you physique stand out. A big back makes you wide and also offers a variety of benefits including, extra muscle to be massaged by your loved ones, a good excuse to turn sideways when walking through doors and a great stool if you’re lying on the ground and someone needs a seat. But really, a big strong back is crucial for a big strong body, and it looks cool too.

Read More

"While you tweet about your workout, I’m doing it"
A little inspiration for our female fitness enthusiasts….
#OutshineFitness 
healthyfitfierce:

I’m in love with her legs.

"While you tweet about your workout, I’m doing it"

A little inspiration for our female fitness enthusiasts….

#OutshineFitness 

healthyfitfierce:

I’m in love with her legs.

Theodore Roosevelt once said:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.

Let failure motivate, not discourage. 


The Importance of a Good Post Workout Meal - By Austin Stehling

If it’s not obvious already, hopefully it will be now, but progress in the gym heavily relies on adequate diet and nutrient intake. If you are training correctly, but not eating enough you will hinder your progress and possibly take steps backwards making you worse off than you were several weeks ago.

Read More

3 Tips For a Bigger Bench - By Austin Stehling

Bench Press, my favorite exercise is also the exercise I have become best at. It is simply the most enjoyable and rewarding exercise for me. A big bench is something to be proud of and arguably the most sought out accomplishment in the gym. As someone who struggled benching 100 pounds when he first started training to being able to bench over 400 pounds I know quite a few concepts that can help you add some pounds to your bench.

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It’s not easy. It’s hard. It doesn’t happen overnight. It takes year. Only the dedicated will succeed, those who are motivated, strong willed, and relentless. #RiseAndOutShine be the person you want to be, be the person you are destined to become.