"Sunday February 18th, 2018 Training

Power Lifting

Strength 

Sumo Deadlift, build to a set of 3

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

Muscle Builders

A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds   

A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds

A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds 

A4) Wrist Rotations 1 minute,  3 sets, rest 1 minute

"Sunday 1.24.2018 Powerlifting Class"

Power Lifting

Strength

 

Pause Bench Press, build to a tough set of 2 reps(Pause 1 Second at Bottom)

Rep scheme 10, 8, 7, 6, 5, 4, 3, 2s

Muscle Builders

A) Heavy Dumbbell Floor Press 2 sets of 8 reps, rest 2 minutes 

B1) Heavy Incline DB Press, 2 sets of 7 reps @ a 5050 tempo, rest 30 seconds 

B2) Dumbbell Triceps Kickback, 2 sets of 10 reps, rest 2 minutes