Thursday, September 22, 2016

Sunday, September 25th , 2016 Training


Strength 

Regular Stance Squat with a 3 second pause @ bottom, build to a heavy set of 3 reps 

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


Muscle Builders

A) Wide Stance Back Squat, 3 sets of 10 reps @ 41x1, rest 90 seconds 

B1) Tall Wallking Lunges, 3 sets of 10 reps, 1 minute 
B2) Dumbbell Stiff Legged Good Mornings, 3 sets of 8-10 @ 32x0, rest 1 minute

Thursday, September 8, 2016

Sunday, September 11th, 2016





Strength
 Deadlift, build to a heavy set of 2 reps, not touch and go

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


Muscle Builders

A1) Negative Pull Ups, 2 sets of 5-6 reps @ 30x1, no rest 

A2) Barbell Reverse Curls, 2 sets of 8-10 reps @ 40x1, no rest 

A3) Band Pulls, 2 sets of 30 reps, no rest

A4) Plate Holds, 2 sets of total 1 minute, rest 2-3 minutes