Personal Records

These videos are some of my current personal records (PR's) in various lifts.

Each video has a description under it, which explains the purpose and application of the exercise.

Deadlift: 555 lbs x 1 rep

The deadlift is one of the best exercises for total body strength; it requires that the entire body generate tension in order for the back, hips, and legs to lift a dead weight off the floor. The deadlift, in one form or another, deserves a place in every strength program.

Squat: 405 lbs x 1 rep

The squat primarily challenges the quads and glutes, although the back muscles play an important role in stabilizing the spine and torso during the movement. The squat is one of the best exercises for developing quadriceps strength. Increasing strength in the squat will enhance the body’s ability to push forcefully into the ground with the feet, improving performance in activities like sprinting and jumping.

Unilateral Dumb Bell Romanian Deadlift: x2 100 lbs x 6 reps each side

The unilateral dumb bell Romanian deadlift (unilateral DB RDL) is an excellent exercise that develops unilateral hip strength and stability. One of the primary benefits of this single-leg deadlift variation is that it allows for tremendous loading of the posterior chain (back muscles, glutes, and hamstrings) while limiting load on the spine. The unilateral DB RDL is a wise choice for sports strength training, as most sports require that athletes generate force in a single-legged position.

Hang Power Clean: 225 lbs x 1 rep

The hang power clean is an excellent exercise for developing total body coordination and explosive movement of the hips. For general sports training, the hang power clean is preferable to the full clean, as it doesn't require as much technical proficiency. If the hang power clean is still too technical, a kettlebell swing is an effective alternative.

Weighted Chin Up: +100 lbs for 1 rep (BW = 200 lbs)

The weighted chin up is an excellent exercise for developing vertical pulling strength, grip strength, and core stability. If you don't have access to a weight belt, you can place a dumb bell between the thighs, just above the back of the knees (then bend the knees during the exercise to stabilize the weight).

You may notice I placed the plates behind my legs. This is a technique I discovered that decreases wavering of the plates during repitions, so that strength can be focused on instead of excessive stability. The plates behind the legs technique places the added weight more directly under your center of mass, so that you don't have to fight to stabilize each rep.

Bench Press: 295 lbs x 1 rep

The value of the bench press for improving physical performance outside of the bench press is generally over-rated. However, the bench press is still a useful exercise for developing horizontal pushing strength, although the weighted push-up proves to be much more effective in this regard because of the high degree of core control that it requires.

Standing Overhead Press: 185 lbs x 1 rep

The standing overhead press is one of the most challenging strength exercises, due to the high degree of stability that it demands. When doing a standing overhead press, you create a very long lever at the full extension position. Even a small degree of barbell wavering during the lift can result in a lot of torque to overcome. The standing overhead press is an excellent exercise to develop vertical pushing strength and total body stabilization.

Turkish Get Up with 91.5 lbs

The Turkish Get Up (TGU) is not a simple exercise, as it involves many sequential movements that require a high degree of stability and mobility in all joints of the body. The TGU can be used as a preliminary “systems check” to identify deficits in joint mobility and stability. When a deficit is identified, it can then be remedied in training. It’s not generally recommended that heavy weights be used in the TGU, as it unnecessarily increases the risk of injury.