Sunday February 12th, 2017

Strength

Bench Press, build to a heavy set of 10 reps

Muscle Builders

A) Bench Press, 5 sets of 6-10 reps @ 5010, rest 1 minute  

B1) Dips, 2 sets of 8-12 reps @ 40x0, rest 10 seconds 

B2) Box Push Ups, 8-12 reps @ 40x0, rest 10 seconds 

B3) Tricep Kick Backs, 8-10 reps @ 22x1, rest 1 minute (squeeze as hard as possible at top) 

Sunday January 15th, 2017 Training

Strength

HBBS, build to a heavy set of 10 reps

Muscle Builders

A) Narrow Stance Front squats, 5 sets of 8-10 reps @ 42x0, rest 1 minute 

B1) Half Lunge Split Squats, 3 sets of 10 reps @ 3010, rest 1 minute 

B2) Squat Jumps, 3 sets of 15 reps (land in a half squat and pause for 1 second and explode up) 

Sunday, December 4th, 2016 Training

Strength

Sumo Deadlift, build to a heavy set of 10 reps 

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

Muscle Builders

A1) Banded Leg Curls, 3 sets of 12-15 reps @ 41x3, rest 1 minute (Squeeze hard at Curl!)

A2) Seated DB Curls, 3 sets of 10 reps @ 31x1, rest 1 minute (3 Drop Sets) 

A3) DB Reverse Curls, 3 sets of 20 reps @ 21x1, rest 1 minute (Use weight where 10 would be a struggle) 

"Sunday 10.23.2016"

Strength

Pause Block Bench Press, build to a heavy set of 3 reps 

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

Muscle Builders

A) Bench Press, 3 sets of 6-10 reps @ 3010, rest 1 minute 

B1) Banded Flies, 2 sets of 10 reps @ 31x1, rest 1 minute 

B2) Banded Over Head Triceps Extensions, 2 sets to failure, squeeze 2 seconds @ top, rest 1 minute

B3) California Press, 2 sets of 10-12 reps @ 3010, rest 1 minute

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

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 

Sunday, August 14th, 2016 Training

Strength

Pause Bench Press, build to a heavy set of 3 reps

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

Muscle Builders

A1) Dumbbell Banded Bench Press, 3 sets of 10 reps @ 0041, no rest 

A2) Triceps Extensions, 2 sets of 10 reps @ 0041, no rest 

A3) DB Flies, 2 sets of 10 reps @ 0041, rest 2 minutes