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.