Sunday, December 22nd, 2013

Power Lifting

Strength

Deficit Deadlift

Work to a heavy triple

10-8-6-5-4-3-3-3-3

Muscle Builders

Shoulder Press

10 reps every 30 seconds at at a weight you could do 15-18 reps with

Rest 1 minute 

1 set of maximum reps (light weight)

Seated Bicep Curls 

10 reps every 30 seconds at a weight you could do 15-18 reps with

Rest 1  minute

1 set of maximum reps (light weight)

Sunday, December 1st, 2013 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

Stiff Legged Deadlift 

2 sets of 20 reps, rest 2-3 minutes 

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, November 24th, 2013 Powerlifting Workout

Power Lifting 

Strength 

Banded Bench Press 

10 sets of 3 reps 

Strength/Muscle Builders 

Bench Press 

Max Reps at 225/105 185/75 135/55

Muscle Builders

A1) Heavy Negative Barbell Skull Crushers 8-10 reps, with a 4 second tempo down, no rest, 2 sets

A2) Barbell Bench Press right from Skull Crushers to failure, rest 3 minutes, 2 sets 

Powerlifting for Sunday, October 27th, 2013

Power Lifting 

Strength 

Sumo Deadlift

Work to a heavy set of 3 reps

Rep Scheme should go as followed

- 10 8 6 5 4 3 3 3 3 

Muscle Builders 

A) Stiff Legged Deadlift with Barbel or Band 

- Barbell is 25 reps at a moderate weight, 2 sets

- Band is 50 reps, 2 sets

B) Partner Workout, Plate holds with Dumbbell farmers walks 

- As partner A is holding the plate at a 90% angle in arms partner B will be doing farmers walks for 60 meters.  Once partner B is finished with the 60 meters both partner A and partner B will switch exercises.  The two partners will continue this until they have completed both exercises for 5 sets.  

Sunday, October 13th, 2013

Power Lifting

Strength

Chained or Banded Box Squats 

Work to two heavy sets of 2 reps

Rep Scheme should go as followed

- 10 8 6 5 4 3 2 2 2 2 

Muscle Builders 

A) Heavy Dumb Bell Tempo Squats, 10 reps at a 7070 tempo, 1 set

B1) Dumb bell walking Lunges, 20 meters, 2 sets 

B2) Wall Squats 1 minute 30 seconds, 2 sets 

Powerlifting Sunday, September 29th, 2013

Power Lifting 

Strength

Block Bench Press 

Work to a Heavy Set of 1 rep

Rep sceme should go as followed

- 10 8 6 4 3 2 1 1 

Muscle Builders 

Super Sets 

A1. Dumbbell Flies 2 sets of 7 reps, 4040 tempo, rest 30 seconds 

A2. Over Dumbbell Triceps Extensions 2 sets of 30 reps, rest 2 minutes

B. Barbell Bench Press 100 reps, 1 set

Sunday, September 7th, 2013 Powerlifting Class

Power Lifting

Strength

Banded Raised Deadlift 

Work to a Heavy Set of 1 rep

Rep sceme should go as followed 

- 10 8 6 4 3 2 1 1

Muscle Builders

Super Set

A1. Banded Lat Pull Downs 2 sets of 7 reps 4040 tempo, rest 30 seconds

A2. Heavy Negative Bicep Curls 2 sets of 7 reps 4040 tempo rest 2 minutes

B. Banded Lat Pull Downs 100 reps, 1 set

Sunday, August 25th, 2013 Powerlifting Class

Power Lifting

Warm Up

Dynamic Exercise

Strength

Banded Pause Bench Press (3 second pause at the bottom)

Build up to 2 heavy sets of 3 reps

Bench Press

One Heavy set of 15-20 reps 

Muscle Builders 

Super Sets

Dumbbell Banded Bench Press 3 sets of 10 reps (30x1)

Standing Banded Triceps Extensions 3 sets of 20 reps

Sunday, August 4th, 2013 Powerlifting Class

Power Lifting 

Warm Up 

Dynamic Exercise

Strength

Box Squats with Bands or Chains

Build up to 3 heavy sets of 3 reps

Heavy Reverse Lunges 

3 sets of 4 reps each leg

Muscle Builders

Every minute on the minute for 10 minutes 

10 Banded or Chained squats at 60% of best back squat

Sunday, July 21st, 2013 Powerlifting Workout

Power Lifting

Strength

 Block Deadlifts 

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

 Bench Press 

 9 sets of 2 reps at 65% of Max Bench

Muscle Builders

 PVC Pipe Pulls 3 sets of 12 reps, rest 2 minutes

 Super Set

 Banded Bicep Kettlebell curls

Heavy Farmers Walks 50 meters

 - 3 sets of each

"Sunday, July 7th, 2013 Powerlifting Workout"

Power Lifting

Warm Up

10 Minutes of the following:

15 Band Walks each side 

30 Face Pulls

30 Banded Good Mornings

Strength

Pause Squats

3 heavy sets of 2 reps 

- Make sure that you do for 4 to 5 warm up sets before hand to build up to the heavy sets

Bench Press 

10 sets of 2 reps at 60% of Max Bench

Muscle Builders

100 Banded Triceps Extensions

Plate Holds 2 sets of 1 minute

Sunday, June 23rd, 2013 Powerlifting Workout

Power Lifting

Strength 

Banded Deadlift

Build up to 2 sets of 3 reps 

Muscle Builders 

Negative GHD raises 3 sets of 10 reps (40x1)

Super Sets 

Banded Lat Pull Downs 15 reps

Dumbbell Farmers walks 100 meters  (If dropped theres punishment)

3 Sets, rest 3 minutes 

Power Lifting 

Strength

Banded Squats 

Build up to 3 sets of 5 reps 

Muscle Builders

Super Set

Front Squat Lunges 6-8 each leg (heavy)

Heavy Goblet Squats 8-10 rep  (4040) 

3 sets, rest 3 minutes

Sunday, May 12th, 2013 Powerlifting Workout

Power Lifting

Strength

Banded or Chained Bench Press

Build up to 3 heavy sets of 2 reps

Muscle Builders

Lying Dumbbell Bench Press, 5050 Tempo, 2 sets, go heavy go to failure

Rest 3-4 minutes in-between each set

- Super sets, 2 sets

Max Push Ups

Max Banded Triceps Extensions

Rest 3-4 minutes in-between each set

"Sunday, May 5th, 2013 Powerlifting Workout"

Power Lifting

Strength

Block Bench Press

Build up to 3 heavy sets of 3 reps

Muscle Builders

- Super sets, all three exercises is one sets, 3 separate sets

Lying Dumbbell Flies, 10 reps

Standing Over Head Banded Triceps Extensions, 15 reps

Max push ups or knee push ups

Rest 3-4 minutes in-between each set

Sunday, April 21st, 2013 Powerlifting Workout

Power Lifting

Strength

Box Squats Max Set anywhere between 1-5 reps

-Properly warm up before going to the heavy sets of 1-5 reps

Muscle Builders

Heavy Dumbbell Back Extensions 10 reps, 3 sets, rest 2 minutes

-      Heavier than the past 2 weeks

Super Sets

Sled Drag relay

12 Minutes of Sled Drag and 50-75 Air Squats

-      Men use 4 45lb plates, woman use 2 45lb plates and 1 25lb plate

Sunday, April 14th, 2013 Powerlifting Class

Power Lifting

Strength

Banded or Chained Box Squats 2 Sets of 1 Rep

-Properly warm up before going to the heavy sets of 1-2 reps

Muscle Builders

Heavy Dumbbell Back Extensions 10 reps, 3 sets, rest 2 minutes

-      Heavier than the past 2 weeks

Super Sets

Airdyne 20 Seconds

30 Front Squats at 55% Max with a 10 second pause at parallel every five reps

- 2 Sets