"Sunday February 18th, 2018 Training

Power Lifting

Strength 

Sumo Deadlift, build to a set of 3

Rep scheme 10, 8, 7, 6, 5, 4, 3

Muscle Builders

A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds   

A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds

A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds 

A4) Wrist Rotations 1 minute,  3 sets, rest 1 minute

"Sunday 1.24.2018 Powerlifting Class"

Power Lifting

Strength

 

Pause Bench Press, build to a tough set of 2 reps(Pause 1 Second at Bottom)

Rep scheme 10, 8, 7, 6, 5, 4, 3, 2s

Muscle Builders

A) Heavy Dumbbell Floor Press 2 sets of 8 reps, rest 2 minutes 

B1) Heavy Incline DB Press, 2 sets of 7 reps @ a 5050 tempo, rest 30 seconds 

B2) Dumbbell Triceps Kickback, 2 sets of 10 reps, rest 2 minutes

"Sunday 11.11.2017 Powerlifting Workout

Strength

Low Bar Back Squat

Work up to a heavy single  

Rep scheme should go as followed

- 10, 8, 6, 5, 4, 3, 2, 1, 1, 1

Muscle Builders

A1) High Bar Back Squat, 20 reps at 50% of Max, rest 30 seconds, 2 sets 

A2) Stiff legged deadlift, 10 reps at a 50x1 tempo, rest 2-3 minutes, 2 sets

"Sunday 10.15.2017 Powerlifting Workout"

Power Lifting 

Strength 

Sumo Deadlift, work a a heavy triple. (mandatory 5 second rest between each rep)

- Rep Scheme 10, 8, 6, 5, 3, 2s

Muscle Builders

A1) Dumbbell Romanian Deadlifts 3 sets of 12 reps, no rest (40x1)

A2) Heavy Dumbbell Curls, 3 sets of 8-10 reps, no rest (40x1)

A3) Heavy Farmers Walks, 100 meters, 3 sets, rest 2 minutes 

"Sunday, September 10th, 2017 Training"

Strength

Bench Press

- Work to a heavy double 

Rep Scheme 10, 8, 6, 5, 4, 3, 2

Muscle Builders

A1) Dumbbell Bench Press, 3 sets of 10 reps @ a (0041 tempo), rest 20 seconds 

A2) Dumbbell Shoulder Press, 3 sets of 10 reps @ a (0041 tempo), rest 2-3 minutes

B) Dumbbell Flies, 1 sets to failure @ a (5050 tempo)

Sunday, August 20th, 2017

Strength

Pause Front Squats @ 2 second pause

- Work to a heavy single

Rep scheme 10, 8, 6, 4, 3, 2, 1

Muscle Builders

A) Single Leg squats, 3 sets of 10 reps @ a (0041 tempo), 2-3 minutes

B) Wall Sit, 1 set Max time

Sunday, July 16th, 2017 Training

Strength

Deficit Deadlift, build to a heavy set of 1 rep

Rep Scheme 10,9,8,7,6,5,4,3,2,1s

Muscle Builders

A) Hip Thrusts, 2 sets of 12-15 reps @ 30x2, rest 2 minutes 

B) Dumbbell Romanion Deadlifts, 2 sets of 12 reps @ 30x2, rest 2 minutes 

C1) Seated Dumbbell Hammer Curls, 2 sets of 10 reps @ 4040, rest 1 minute

C2) Plate Holds, 2 sets of 60-90 seconds, rest 2 minutes