Sunday, December 1st, 2013 Workout

Strength

Low Bar Back Squat

Work up to a heavy single  

Rep scheme should go as followed

- 10, 8, 6, 5, 4, 3, 2, 1, 1, 1

Muscle Builders

Stiff Legged Deadlift 

2 sets of 20 reps, rest 2-3 minutes 

A1) High Bar Back Squat, 20 reps at 50% of Max, rest 30 seconds, 2 sets 

A2) Stiff legged deadlift, 10 reps at a 50x1 tempo, rest 2-3 minutes, 2 sets

Sunday, November 24th, 2013 Powerlifting Workout

Power Lifting 

Strength 

Banded Bench Press 

10 sets of 3 reps 

Strength/Muscle Builders 

Bench Press 

Max Reps at 225/105 185/75 135/55

Muscle Builders

A1) Heavy Negative Barbell Skull Crushers 8-10 reps, with a 4 second tempo down, no rest, 2 sets

A2) Barbell Bench Press right from Skull Crushers to failure, rest 3 minutes, 2 sets