Sunday, December 28th Training Schedule

Power Lifting

Strength 

A) Squats, Work to a heavy set of 5

- Rep Scheme 10, 9, 8, 7, 6, 5s

Muscle Builders

A1) Dumbbell Squats, 2 sets of 8-10 reps,no rest (0041)

A2) 25 Fast air squats, 2 sets, rest 3 minutes

B) Barbell Walking Lunges, 1 set, 100 meters

Sunday, December 14th, 2014

Power Lifting 

Strength 

Sumo Deadlift, work a a heavy triple. (mandatory 5 second rest between each rep)

- Rep Scheme 10, 8, 6, 5, 3, 2s

Muscle Builders

A1) Dumbbell Romanian Deadlifts 3 sets of 12 reps, no rest (40x1)

A2) Heavy Dumbbell Curls, 3 sets of 8-10 reps, no rest (40x1)

A3) Heavy Farmers Walks, 100 meters, 3 sets, rest 2 minutes 

Sunday, November 16th, 2014 Powerlifting Class

Power Lifting

Strength

A) Pause Bench Press with 3 second pause at bottom. Work to a heavy double

- Rep Scheme 10, 8, 6, 5, 4, 3, 2s

B) Take 70% of whatever weight you used then do 1 set of 15-20 reps


Muscle Builders 

A1) Dumbbell Triceps Extensions 3 sets of 8-10 reps, no rest (0041)

A2) Dumbbell Bench Press 3 sets of 8-10 reps, rest 2-3 minutes (0041), same weight as above 

Sunday, October 26th, 2014 Workout

Power Lifting 

Strength 

A) Pause Squats with 3 second pause @ bottom. Work to a heavy double

- Rep Scheme 10, 8, 6, 5, 4, 3, 2s

B) Take 70% of whatever weight you did then do 1 set of 15-20 reps

Muscle Builders

A) Single Leg Bulgarian Squats, 2 sets of 8-10 reps each leg rest 3 minutes (0041)

B) Max Weighted Squats in 1 minute 30%, 1 set

Sunday, October 12th, 2014 Powerlifting Class

Power Lifting

Strength

Deficit Banded Deadlift or Unbanded Deadlift

- Work to a heavy cluster of 2 or 1 rep

Rep Scheme - 10, 8, 6, 5, 4, 3, 2s, 1s

Muscle Builders

Drop Sets 

DB Tripod Row, 10 reps pause 30 seconds at bottom, then reduce the weight and repeat the same process four times, and done. You will do one arm first then the opposite arm second. 

Seated DB Curls, 10 reps pause 30 seconds at bottom, then reduce the weight and repeat the same process four times, and done. 

Sunday, September 21st, 2014

Power Lifting

Strength

Pause Block Bench Press

- Work to a heavy single or double

Rep Scheme - 10, 8, 6, 5, 4, 3, 2s, 1s, 

Muscle Builders

Drop Sets

DB Bench Press, 10 reps pause 30 seconds at bottom, then reduce the weight and repeat the same process four times, and done. 

Dumbbell Triceps Extensions, 10 reps pause 30 seconds at bottom, then reduce the weight and repeat the same process four times, and done. 

Sunday, September 7th, 2014

Power Lifting

Strength

Chained or Unchained Box Squats

- Work to a heavy single or double

Rep Scheme - 10, 8, 6, 5, 4, 3, 2s, 1s, 

Muscle Builders

Drop sets

DB Squats, 10 reps pause 30 seconds at bottom, then reduce the weight and repeat the same process four times, and done. 

Sunday, August 24th, 2014 Workout

Power Lifting

Strength

Bench Press

- Work to a heavy double 

Rep Scheme 10, 8, 6, 5, 4, 3, 2

Muscle Builders

A1) Dumbbell Bench Press, 3 sets of 10 reps @ a (0041 tempo), rest 20 seconds 

A2) Dumbbell Shoulder Press, 3 sets of 10 reps @ a (0041 tempo), rest 2-3 minutes

B) Dumbbell Flies, 1 sets to failure @ a (5050 tempo)

Sunday, July 27th, 2014

Power Lifting

Strength

Sumo Deadlift 

- Work to a heavy single

Rep scheme 10, 8, 6, 4, 3, 2, 1

Muscle Builders

A1) Banded Lat Pull Downs, 3 sets of 10 Reps, rest 20 seconds

A2) Biceps Curls, 3 sets of 10 reps @ a (0041 tempo), rest 2-3 minutes

B) Heavy Farmers Walk, Max distance

Sunday, July 20th, 2014

Power Lifting

Strength

Pause Squats 

- Work to a heavy single

Rep scheme 10, 8, 6, 4, 3, 2, 1

Muscle Builders

A) Single Leg squats, 3 sets of 10 reps @ a (0041 tempo), 2-3 minutes

B) Wall Sit, 1 set Max time

Sunday, June 29th, 2014

Power Lifting

Strength

Pause Bench Press

Work to a heavy set of 1

- Rep scheme 10,8,7,6,5,4,3, 2, 1s

Muscle Builders

A) Bench drop set

- Rep Scheme 6,10,15,20, 25

B1) Banded triceps push downs, no rest

B2) Dumbbell Flies, rest 30 seconds 

- Rep sceme 50, 40, 30, 20, 10, 50

Sunday, June 1st, 2014 Powerlifting Class

Power Lifting 

Strength 

Pause Box Squats (3 second pause at bottom)

Work to a heavy set of 2 

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

Muscle Builders

A1) Dumbbell stiff legged deadlift, 3 sets, 12 reps 40x1, no rest

A2) Dumbbell squats, 3 sets of 12 reps 40x1, rest 2 minutes

B) 1 set, 50 squats at 95/75, 65,55, at the end of 10 squats pause 30 seconds, at the end of 20 pause 25 seconds, at the end 30 reps pause 20 seconds, at the end of 40 reps pause 15 seconds, and at the end of 50 pause 10 seconds and stand. 

Sunday, May 11th, 2014 Powerlifting Class

Power Lifting

Strength

Deficit Deadlift

Work to a heavy set of 3 

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

Muscle Builders

A) Barbell Row drop set

- Rep Scheme 6,10,15,20

B1) Banded Kettle Bell Bicep Curls, 3 sets, 20 reps, no rest

B2) Barbell wrist curls, 3 sets, 20 reps, rest 2-3 minutes

Sunday, April 27th, 2014 Powerlifting

Power Lifting 

Strength 

Pause Bench Press

Work to a heavy set of 2 

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

Muscle Builders

A1) Dumbbell bench press, 3 sets, 50 reps, no rest

A2) Dumbbell triceps extensions, 3 sets of 50, rest 2-3 minutes

Sunday, April 6th, 2014 Powerlifting

Power Lifting 

Strength

Back Squat, build to 2 heavy sets of 4 reps

Rep Scheme - 10,8,6,5,4s

Muscle Builders

A) Pause Squats 3 sets of 10 reps at 50% of your 1 rep max (3 second pause at bottom)

B1) Single leg bulgarian squats 2 sets of 8 reps with (50x1 tempo), rest 10 seconds

B2) Dumb bell Squats (same weight as above) 2 sets of 15 reps 40x0, rest 2-3 minutes

Sunday, February 16th, 2014 Powerlifting Class

Power Lifting

Strength

Block Bench Press, build to a heavy triple

Rep Sceme - 10,8,6,5,4,3s

Muscle Builders

A) Heavy Barbell Shrugs 4 sets of 12/10/8/8, rest 2-3 minutes between sets, 20x1 tempo (go heavy)

B1) Barbell Skull Crushers 3 sets of 30 reps, no rest 

B2) Barbell Bench Press (same grip as skull crushers) 3 sets of 30 reps, rest 1 minute

Sunday, February 9th, 2014 Powerlifting Class

Power Lifting

Strength

Sumo Deadlift, build to a heavy single

Rep Scheme 10/8/6/5/4/3/2/1s

Muscle Builders

A) Weight GHD raises, 3 sets of 10 reps, rest 2 minutes

B1) Seated Bicep Curls 30 reps, rest 10 seconds, 3 sets

B2) Banded Lat Pull Downs 30 reps, rest 10 seconds, 3 sets

B3) Seated wrist curls 30 reps, rest 2 minutes, 3 sets

Sunday, January 19th, 2013 Workout

Power Lifting

Strength

Pause Squats, build to a heavy double, (2 second pause)

Rep Scheme 10/8/6/5/4/3/2s

Muscle Builders

A) Heavy Barbell Lunges, 3 sets of 4 reps each leg, rest 2-3 minutes

B1) Heavy Dumb Bell Squats 10 sets of 10 reps, rest 30 seconds between sets

Rest 1 minute

B2) Heavy dumb bell squats 1 set of max reps  

Sunday, January 5th, 2013 Powerlifting Class

Power Lifting 

Strength

Pause Bench Press 

Work to a heavy double 

10-8-6-5-4-2-2-2-2

- Start pausing at your set of 5 reps

Muscle Builders

Incline Dumbbell bench press

10 reps every 30 seconds at a weight you could do 15-18 reps with

Rest 1 minute 

1 set of maximum reps (lighter weight)

Weighted Bench Dips 

2 sets for as many reps as possible, rest 2-3 minutes between sets