Wednesday, October 11, 2017

"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 

Wednesday, September 6, 2017

"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)

Thursday, August 17, 2017

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

Wednesday, July 12, 2017

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 

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