Workout from "The Vault"


This workout was exactly 1 year before I would step on stage at the 2009 IPF Open World Powerlifting Championships! I obviously did not know that then, but as a powerlifter, the goal was always to earn a spot on the National Team to represent USA! Enjoy!

My Training Split then looked like this:

Monday: Chest, Triceps

Tuesday: Auxiliary Squat & Deadlifts

Wednesday: Off

Thursday: Lats, Back, Traps, Biceps

Friday: Heavy Squats & Heavy Bench

Saturday: Off

Sunday: Off

(Translation because my hand writing is awful)

11/6 - Thursday - (I took 1 scoop of con-cret creatine) 126.6 lbs.

(Barbell) Shrugs: 135x8x1, 185x8x4

(Wide Grip) Lat Pull Downs: 80 - 90 - 100 (I probably did 8-10 reps each set)

Kaz (The Uglies): 135x8x5

(Dumbbell) Shrugs: 70 - 75 - 80 x 10

1 Arm (Dumbbell) Rows Knuckles Front: 45 - 50 - 50 x 8

Seated Incline (Dumbbell)l Hammer Curls: 10 - 15 - 20 x 8

Bill Kazmaier, Janel Brown, Jim Brown

2015 IPF Classic Powerlifting World Championships

Ironically at the 2015 IPF Classic Powerlifting World Championships, I was able to ask Bill Kazmaier how he does, what I called, "Kaz Rack Pulls". I wasn't sure I was doing them properly and he laughed and said "Oh..... you mean, the "Uglies" It was awesome that he gave some of his time to chat about powerlifting and acknowledged that I did in deed perform the "Uglies" correctly :)

#TheVault #traps #back #biceps #advanced #powerlifting #championworkout

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