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