Saturday, January 16, 2016

Sunday, January 24th, 2016


Power Lifting

Strength 

Deadlift, build to a tough set of 3 touch and go

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

- Take 90% of above weight and do a set of 10 reps 

Muscle Builders

A1) Ring Rows, 10 reps @ 4040, 3 sets, no rest 
A2) Barbell Curls, 10 reps @ 4040, 3 sets, rest 30 seconds
A3) Reverse Curls to failure, no pausing, go non stop to failure, rest 2 minutes 

Wednesday, January 6, 2016

Sunday, January 10th, 2016 Training


Power Lifting

Strength 

Bench Press, build to a tough set of 5

Rep scheme 10, 8, 7, 6, 5, 

- Take weight you use and do a drop set, 3,8,12,15,20

Muscle Builders

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

Dumbbell bench press 
Dumbell triceps extensions 

Use weight that would be a maximum for the sets of 10