Unionfitness Accessibility Statement

Unionfitness is committed to facilitating the accessibility and usability of its website, unionfitness.com,for everyone. unionfitness aims to comply with all applicable standards, including the World Wide Web Consortium's Web Content Accessibility Guidelines 2.0 up to Level AA (WCAG 2.0 AA). unionfitness is proud of the efforts that we have completed and that are in-progress to ensure that our website is accessible to everyone.

If you experience any difficulty in accessing any part of this website, please feel free to call us at 412-224-5220 or email us at join@unionfitness.com and we will work with you to provide the information or service you seek through an alternate communication method that is accessible for you consistent with applicable law (for example, through telephone support).



Floor Pressing and Pumps

posted on December 13, 2019

This is my training log for Thursday December 12th 2019. I am currently 16 weeks out from my first full meet in two years. I had a few members here at Union Fitness ask me if I would do a meet with them so I guess I’m doing one. Goals right now are just keep working some general strength while getting ready for the last twelve weeks when the real heavy stuff begins.



Warm Up

I begin every training session with 100 jump ropes.

After this mobility work and some rehab for shoulder and upper back.

Band Rows 100

Floor Press 205×3 225×3 245×3 245×3 265×5 done between 65-80% of my best Floor Press.

Z Press (Saviscaks Press), I always call it Z Press 4×6 135. If you do not know this lift it is a great strength builder. Just do a shoulder press while seated on the floor.

1a SA FatBell Bench 4×10

1b Bodyweight Row 4×10

2a T Bar Row 3×10

2b Tri Pushdown 3x30sec

Some shrugs and abs




In my programming I always leave flexibility at the end to have fun with. I also have learned that I must preprogram my accessories and stick pretty close to the plan or I will lose focus late in the lift.



Read More