Andreini Fitness

01/15/2026

Coach Lori from Winter Park Pilates putting in work this morning after her morning run. Rowan paid a visit to cheer her on! 💪

12/14/2025

515x1 today on Deadlifts w/no belt, no chalk….

Just wanted to see how high I could go without a belt or chalk today. I’ve been front squatting more and haven’t been deadlifting. Only pulling movements from the floor have been Power Cleans and those are still too light to really fatigue me in comparison to my deadlift. The grip training with 10 second holds of the barbell at 110-120% appears to be more useful than expected. I’ve only done them a handful of times and notice a significant difference. I use to run to the chalk around 425lbs.

12/10/2025

-Incline to Flat Bench Ratio-

Ideally your incline bench 1RM should be 75-85% of your flat bench 1RM. A 30 degree angle is considered the sweet spot to target the upper chest without taxing the front delt/shoulders. Closer you get to 45 degrees you’ll focus more on delts/shoulders and less on upper chest.

Your starting point could be closer to 70% instead of 75-85% depending on your experience level and how often you’ve used the incline bench. The angle you prefer could also depend on your body type, arm length etc.

11/26/2025

Nice little reminder from .lauren.nutrition before Thanksgiving is here! Enjoy the Holiday!

11/26/2025

11/19/2025

Destry a Military Veteran set a goal in April to lean out by the end of November. Down over 40lbs now
👏👏👏

11/19/2025

Interns from were introduced to a classic CrossFit workout Cindy.

Introducing ways to incorporate conditioning in different ways. Another example for conditioning was a 250m Rowing intervals completed earlier this semester. Just make sure you scale workouts like this CrossFit one until you adapt to this style of training.

11/15/2025

The longer I am in this profession the more I realize how much I still have to learn. This industry is always evolving so sitting still is not an option.

Here are some recent highlights.

11/15/2025

The interns were visited by Rowan this week! They worked on deceleration drills, introduced sport specific style jumps with resistance, followed by press and pull strength work. 💪

11/14/2025

Basic Squat Program (Example):
(2x/Week): (Percentages vary as your 1RM increases)
•Example: 3 sets x 10 reps (3x10)

Weeks 1-3: (add 2.5% each week)
Day 1: 3x8x65% of 1RM
Day 2: 3x5x75%

Week 4: Easing back on the intensity this week and focusing on weaknesses.
Day 1: Speed Squats: 3x5x40-50%
Day 2: High Pin Squats: 3x3x90-95%

Weeks 5-7: (add 2.5% each week)
Day 1: 3x8x65% of 1RM
Day 2: 4x5x75%

Week 8:
Day 1: Speed Squats: 3x5x40-50%
Day 2: Test 1RM or OFF if you do a 12 week program.

Weeks 9-11:(add 2.5% each week)
Day 1: 4x5x75% of 1RM
Day 2: 3x3x85%

Week 12:
Day 1: Speed Squats: 3x5x40-50%
Day 2: Test 1RM

Day 1 Accessories: Examples
Leg press: 3x12 or Hip Thrust (3x8) Hypertrophy Focus
Lunges: 3x12-16 (6-8/leg)
Leg extensions: 2-3x15 (keep it lighter and controlled)
Leg curl: 3x10

Day 2 Accessories: Examples
RDL’s Barbell or Dumbbell: 3x8
Hip Thrust (3-4x5) Strength Focus
Sled Push + Reverse Sled
Bodyweight Jump Squats: 3x8

Hopefully this gives you an idea of how to structure a squat program. I go over the squat in more detail on my YouTube page. Remember use the percentages, RPE and eye test to choose the right weights.

Reminder, warm up properly and remember to stretch after each training session. This is just an example for healthy lifters, I don’t currently sell programs, just sharing so people have an idea of where to start or if they are doing enough to see results.