Tuesday, June 20, 2017

Sunday, June 25th, 2017 Training


Strength

Bench Press, build to a heavy set of 10 reps

Muscle Builders

A) Bench Press, 5 sets of 6-10 reps @ 5010, rest 1 minute  

B1) Dips, 2 sets of 8-12 reps @ 40x0, rest 10 seconds 
B2) Box Push Ups, 8-12 reps @ 40x0, rest 10 seconds 
B3) Tricep Kick Backs, 8-10 reps @ 22x1, rest 1 minute (squeeze as hard as possible at top) 

Friday, April 28, 2017

Sunday April 30th, 2017 Training


Strength

Back Squat, Build to a heavy sets of 3 

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

Squat 75% of above weight for max reps, 1 set 


Muscle Builders

A1) Single Leg Barbell Squats, 2 sets of 10 reps @ 30x1 tempo, rest 1 minute 

A2) Lunge Jumps, 2 sets of 60 seconds, max reps, rest 1 minute 

A3) Back Squat above weight, 2 sets of 12-15 reps @ 50x1, rest 2 minutes 

Thursday, March 9, 2017

Sunday, March 12th, 2017 Training


Strength

Speed Deficit Deadlift, 12 sets of 2 reps @ 60%, rest 30 seconds 

Muscle Builders

A) Barbell Hip Thrust, 3 sets of 6-8 reps @ 70% with a 2 second squeeze at top, rest 1-2 minutes 

B1) Supinated Barbell Rows, 2 sets to failure @ 40x0, rest 1 minute 
B2) Hammer Curls, 2 sets to failure @ 40x0, rest 1 minute 
B3) Farmers walks, as heavy as possible, 100 meters, 2 sets, rest 1 minute 

Wednesday, February 8, 2017

Sunday February 12th, 2017


Strength

Bench Press, build to a heavy set of 10 reps

Muscle Builders

A) Bench Press, 5 sets of 6-10 reps @ 5010, rest 1 minute  

B1) Dips, 2 sets of 8-12 reps @ 40x0, rest 10 seconds 
B2) Box Push Ups, 8-12 reps @ 40x0, rest 10 seconds 
B3) Tricep Kick Backs, 8-10 reps @ 22x1, rest 1 minute (squeeze as hard as possible at top) 

Thursday, January 12, 2017

Sunday January 15th, 2017 Training



Strength

HBBS, build to a heavy set of 10 reps


Muscle Builders

A) Narrow Stance Front squats, 5 sets of 8-10 reps @ 42x0, rest 1 minute 

B1) Half Lunge Split Squats, 3 sets of 10 reps @ 3010, rest 1 minute 
B2) Squat Jumps, 3 sets of 15 reps (land in a half squat and pause for 1 second and explode up) 

Wednesday, November 30, 2016

Sunday, December 4th, 2016 Training



Strength

Sumo Deadlift, build to a heavy set of 10 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s


Muscle Builders

A1) Banded Leg Curls, 3 sets of 12-15 reps @ 41x3, rest 1 minute (Squeeze hard at Curl!)
A2) Seated DB Curls, 3 sets of 10 reps @ 31x1, rest 1 minute (3 Drop Sets) 
A3) DB Reverse Curls, 3 sets of 20 reps @ 21x1, rest 1 minute (Use weight where 10 would be a struggle) 

Friday, October 21, 2016

"Sunday 10.23.2016"


Strength

Pause Block Bench Press, build to a heavy set of 3 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s


Muscle Builders

A) Bench Press, 3 sets of 6-10 reps @ 3010, rest 1 minute 

B1) Banded Flies, 2 sets of 10 reps @ 31x1, rest 1 minute 
B2) Banded Over Head Triceps Extensions, 2 sets to failure, squeeze 2 seconds @ top, rest 1 minute
B3) California Press, 2 sets of 10-12 reps @ 3010, rest 1 minute