Friday, September 28, 2012

Sunday, September 30th, 2012 Powerlifting Class

Vagabond Powerlifting Class, Sunday, September 30th, 2012

Warm Up

Banded Squats x10
Ring Flies x5
150 meter run


Sumo Deadlifts Work to a heavy set of 1

Floor Press 8, 5, 5, 5, 3, 2, 2

Max Rep Bench Test L1 135/65 L2 185/95 L3 225/135

Muscle Builders

PVC Pipe Partner Rows x many reps 2 sets

50 Meters Lunge L1 35/15 L2 55/25 L3 70 and above/ 45 and above

Saturday, September 22, 2012

Sunday, September 23rd, 2012 Powerlifting Class

Power Lifting

Warm Up

Banded Broad Jumps x10
Explosive Push Ups x5 each way
Band Thrusters


Pause Bench Press, Working to a heavy set of 3 (Pause on chest must be 3 seconds)

Pause Squats 5 sets 5, 5, 5, 3, 3 (Pause on bottom must be 3 seconds)

Muscle Builders

Bench Press Drop Set (5 Drops) x1 Set

Three Plate Shoulder Burn Out 10 reps though 1, x1 Set

Saturday, September 15, 2012

Sunday, September 16th, 2012 Powerlifting Workout

Sunday, September 16th, 2012 Powerlifting Workout

Warm Up

Squat Jumps x10 (45-95lbs)

Band Push Ups/ Regular push ups x3-5

Explosive GHD Raises

Heavy Deficit Banded Deadlift

Working to a heavy set of 1-3 STRONG reps

Speed Bench in 50-60% of Best Bench

12 sets of 1-3 (Any and all types of bench and gadgets, justhas to be within 50-60% percent of best Max)

Body Effing Building
3 Super Sets of the Following:
Heavy Farmer’s walks x50 meters
Kettle bell Banded Bicep Curls
Max Pull Up Hold (May be done with band if needed)

2 minute rest after each set

1 Set of 5050 tempo back squat to failure, if you dare!

Tuesday, September 4, 2012

 Vagabond Powerlifting Class on Sunday, September 2nd, 2012
A.Warm Up 10 Minutes of the following:

100 Yard Sled Pull
Men 45lbs
Woman 25lbs
Band Pulls x20
Lateral Band Movement x10 each way
B.Strength Movements of the Day:
A.Heavy Box Squat’s
Working to a heavy set of 1-3 reps
B.Speed Bench with red and purple bands as well as 3Block bench 50-60% of Best Bench
10 sets of two
C. Complete the following:
Prowler Pushes, Drop Sets 3 Sets
Men 3 45lb plates 20m, 2 45lb plates 30m, 1 45lb plate 40m
Women 3 25lb plates 20m, 2 25lb plates 30m, 1 25lb plate 40m
Band Pulls Max reps 3 sets