Tuesday, January 14, 2014

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  

Thursday, January 2, 2014

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