Sunday, December 27th, 2015 Training

Power Lifting

Strength 

Pause Back Squat, build to tough set of 5 with 3 second pauses at the bottom

Rep scheme 10, 8, 7, 6, 5, 

- Take 55% of above weight and do a set of 20 reps in a front squat

Muscle Builders

A) In Place Lunges 2 sets of 20 reps, rest 2 minutes 

B) 10 Goblet Squats @ 30x1, 30 second wall sits, rest 30 seconds 5 sets 

Sunday, November 29th, 2015 Training

Power Lifting

Strength

A) Ascended Deadlift, work to a heavy single with a 1 minute hold at top

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

Muscle Builders

A1) Banded Leg Curls, 3 sets of 30 reps, no rest

A2) Supinated Barbell Rows, 3 sets of 30 reps, no rest, perfect form!

A3) Bench Hip Extenders, 3 sets of 15 reps, rest 1 minute 

B) Seated Dumbbell Curls, 1 set, 30 reps with a 30 second hold, no rest 25 reps with a 25 second hold, no rest all the way down to 5 reps 

Sunday, October 25th, 2015 Training

Power Lifting

Strength 

A) Bench Press, work to a heavy set of 2 reps with a 5 second pause @ bottom

- Rep scheme 10, 9, 8, 7, 6, 5, 4, 3, 2s

Muscle Builders

A) Bench Press, 1 set Max reps @ 5050 tempo (115/75)

B1) Skull Crusher and Bench Combo, 3 sets of 20 reps, no rest

B2) Banded Triceps Push Downs, 3 sets of 20 reps, no rest 

B3) Push or Pox Push Ups, 3 sets of 20 reps, rest 1 minute

Sunday, October 11th, 2015 Training

Power Lifting

Strength 

A) Squats, Work to a heavy set of 3 with a 5 second pause @ bottom

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

Muscle Builders

A) Single Leg Squats, 2 sets of 8-10 reps each leg, rest 1 minute (0041)

B1) Dumbbell Squats, 3 sets of 10 reps, no rest (0041)

B2) Dumbbell Lunges, 3 sets of 12 reps, no rest (use same weight as above) 

B3) Squat Jumps, 3 sets of 15 reps, rest 2 minutes

Sunday, September 20th, 2015 Training

Power Lifting

Strength

Deadlift, work to a heavy set of 4 reps

Rep Scheme 10, 8, 7, 6, 5, 4

Muscle Builders

A) Hip Extensions, 2 sets of 5 reps, while holding for 10 seconds at the top, rest 2 minutes 

B) 10,9,8,7,6,5,4,3,2,1 of the following

Dumbbell Curls

Dumbbell Farmers Walks 60 meters

- Will be using two different set of dumbbells for curls and farmers walks

Sunday, August 23rd, 2015 Training

Power Lifting

Strength

Bench Press, work to a heavy set of 5 reps

Rep scheme 10, 8, 7, 6, 5

Muscle Builders

A) Incline Dumbbell Bench Press, 3 sets of 7 reps @ 1241, rest 2 minutes

B) 10,9,8,7,6,5,4,3,2,1 of the following 

Plate Triceps Extensions

Plate Presses 

- Using three different plate weights

Sunday, August 9th, 2015 Training

Strength

Pause Squats, work to a heavy set of 3 reps with a 3 second pause at the bottom of each rep

- Rep scheme 10, 8, 6, 5, 4, 3 

Initial warm up sets do not have to have a pause only the last set

Muscle Builders

A) Reverse Lunges, 3 sets of 12 reps each leg, rest 2 minutes 

B1) Dumbbell Squats, 2 sets of 7 reps @ 1241, no rest 

B2) Plated Wall Squats, 2 sets, 1 minute total, rest 2 minutes

Sunday, July 19th, 2015 Training

Power Lifting

Strength

A) Deadlift, work to a heavy set of 2, after your second rep hold at top for 1 minute 

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

B) Take 85% of the above weight and do 10 reps

Muscle Builders

A) Lat Pull Down Drop Set

- Reps 3, 5, 8, 12, 15, 20, 25

B) Heavy Dumbbell Curls 3 sets of 10 reps, no rest

B2) Dumbbell Farmer's Walk, 3 sets of 80 meters, no rest

B3) Lighter Dumbbell Curls, 3 sets of 20 reps, rest 2 minutes 

Sunday, June 14th, 2015

Power Lifting

Strength

A) Block Bench Press, work to a heavy double 

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

Muscle Builders

A) Take 50% of your heavy double and do 3 sets of 8 alternating dumbbell bench press @ 30x1, rest 1 minute between sets

B) Shoulder Press @ 5050 tempo for 1 minute, 8 sets with a 1 minute rest in-between each set

C1) Extended banded triceps extensions, 3 sets of 40 reps, no rest 

C2) Heavy Dumbbell Shrugs, 3 sets of 20 reps, rest 1-2 minutes 

Sunday, May 31st, 2015 Training

Power Lifting

Strength

A) Back Squat with a 5 Second Pause @ Bottom, work to a heavy set of 2

- Rep Scheme 10, 8, 6, 5, 4, 3, 2s (only have to pause for the last set of 2 reps)

Muscle Builders

A) Heavy in place Walking Lunges, 4 each leg, 3 sets, rest 2 minutes between sets (should be really heavy)

B) Goblet Squats @ 5050 tempo for 1 minute, 5 sets with a 1 minute rest in-between each set 

Sunday, May 3rd, 2015

Power Lifting

Strength 

Deficit Deadlift, build to a tough set of 2 reps (pause 5 seconds between reps

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

Muscle Builders 

A1) Banded Hamstring Curls 3 sets of 10 reps, rest 2 minutes 

B) Lat Pull Downs Drop Sets 6, 8, 10, 12, 15, 20, 1 set, no rest in between 

C1) Bicep Curls 3 sets of 10 reps, hold in hands for 30 seconds, then 10 more reps or as many as possible

C2) Plate Hold, 3 sets, 45 seconds, rest 2 minutes 

Sunday, April 20th, 2015 Training

Power Lifting

Strength

 

Pause Block Bench Press, build to a tough set of 2 reps

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, February 1st, 2015 Training

Power Lifting 

Strength

Ascended Deadlift, work a heavy single

- Rep Scheme 10, 8, 6, 5, 3, 2, 1s 

Muscle Builders

A) Heavy Back Extensions 2 sets of 8-10 reps , rest 2-3 minutes 

B1) Barbell Curls, 30 reps, 3 sets, no rest 

B2) Plate Raises, 30 reps, 3 sets, rest 2 minutes 

EMOM for 10 Minutes: 

Every 35 seconds hold 25-45lb plate in hands 

Sunday, January 11th, 2015 Training

Power Lifting

Strength

A) Bench Press, work to a heavy set of 5 reps

- Rep Scheme 10, 9, 8, 7, 6, 5s

B) Take 90% of whatever weight you used then do 1 set MAX reps

Muscle Builders
C1) Dumbbell Bench Press to failure @ (5050), 1 set, rest 3 minutes 

C2) Dumbbell Triceps Extensions to failure @ (5050), 1 set, rest 3 minutes 

C3) Dumbbell Flies to Failure @ (5050), 1 set, rest 3 minutes 

C4) Dumbbell Bench Press to Failure, 1 set