Dynabody Chest Press
8x8 (180) 

Polaris Pec Deck 
8x8 (70)

Dip (body weight)
8x8 (0) 

EZ Bar Biceps Curl 
8x8 (65) 

Rope Triceps Pushdown
8x8 (120)

Rope Biceps Curl 
8x8 (75) 

Armlifting Events 

Build to a heavy single on each:

1. Arm Assassin Saxon Bar Deadlift 3"x4"
2. Rogue Hub 
3. Country Crush Deadlift 

3 rounds:
2 Spud Grip Genie Wrist Roller (75) 
20 Kettlebell Cupping (26) 

IronMind Go-Really Gripper 
3x20 (70) 

Nautilus Plate Load Pullover 
8x8 (100)

Wide Grip Pulldown 
8x8 (150) 

Russian Kettlebell Swing 
8x8 (70) 

Incline Dumbbell Curl 
8x8 (25) 

H-Raise 
8x8 (15) 

Nautilus Rowing Torso 
2x20 (50) 

Hammer Strength Shoulder Press
8x8 (160)

Upright Row
8x8 (75)

Cybex Dip
8x8 (100)

Plate Raise 
8x8 (45)

EZ Bar Overhead Triceps Extension 
8x8 (65)

Dumbbell Lateral Raise 
8x8 (15)

Push-up 
2x20 

Dynabody Super Squat 
8x8 (320) 

Dynabody Power Press
8x8 (180) 

Polaris Pec Deck 
8x8 (70) 

Dip 
8x8 (0) 

EZ Bar Biceps Curl 
8x8 (65) 

Rope Triceps Pushdown 
8x8 (105) 

Rope Biceps Curl 
8x8 (90) 

 Armlifting Training 

Country Crush
1(90-135-225-270)
3(250) + :03 Hold
5(225) + :10 Hold

IronMind Pinch Hub 
1(10-20-30-32.5)

IronMind Rolling Thunder
1(70-90-115)
:05 Hold (115) 
:10 Hold (90)

Rogue Grandfather Clock
1(70-90-115)
:10 Hold (90)

3 rounds:
2 IronMind Wrist Roller attached to Cable (75-60-45)
20 Kettlebell Cupping (26)

IronMind Go-Really Gripper
3x20 (70) 

Wide Grip Pulldown 
8x8 (150) 

Nautilus Pullover 
8x8 (75) 

Russian Kettlebell Swing 
8x8 (70) 

Incline Dumbbell Curl 
8x8 (25) 

H-Raise 
8x8 (15) 

Hammer Strength Shoulder Press 
8x8 (140)

Upright Row 
8x8 (65) 

Cybex Dip 
8x8 (80) 

Plate Raise 
8x8 (35) 

Spreader Bar Triceps Pushdown 
8x8 (50) 

Dynabody Super Squat 
8x8 (320)

First Workout after Competitions

Dynabody Power Press
8x8 (180) 

Polaris Pec Deck 
8x8 (70) 

Dip 
8x8 (0) 

EZ Bar Curl 
8x8 (65) 

Rope Triceps Pushdown 
8x8 (105) 

Rope Cable Curl 
8x8 (75)

 Arm Lifting Training 

Build to Max:
1 Rolling Thunder (each hand)
1 Grandfather Clock Deadlift (each hand) 
1 Saxon Bar Deadlift 

3 rounds: 
3 Iron Mind Wrist Roller (25) 
30 IronMind Go Really Gripper (55)
30 Kettlebell Cupping Wrist Curl (26)

 Sunday, April 7th 2024

Arm Lifting USA Competition 

Event 1: Rolling Thunder 71.10kg
Event 2: Saxon Bar Deadlift 72.65kg
Event 3: Grandfather Clock 77.85kg

 Sunday, March 231st 2024

Driven Strength East Valley Showdown

Squat 
1st: 217.5kg / 480lbs 
2nd: 227.5kg / 500lbs
3rd: 237.5kg / 524lbs

Bench 
1st: 152.5kg / 336lbs
2nd: 162.5kg / 358lbs (miss)
3rd: 162.5kg / 358lbs 

Deadlift 
1st: 227.5kg / 500lbs 
2nd: 250kg / 551lbs
3rd: 272.5kg / 601lbs 

Total 672.5kg / 1482lbs