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