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