"Sunday February 18th, 2018 Training

Power Lifting

Strength 

Sumo Deadlift, build to a set of 3

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

Muscle Builders

A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds   

A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds

A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds 

A4) Wrist Rotations 1 minute,  3 sets, rest 1 minute

"Sunday 1.24.2018 Powerlifting Class"

Power Lifting

Strength

 

Pause Bench Press, build to a tough set of 2 reps(Pause 1 Second at Bottom)

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

Muscle Builders

A) Heavy Dumbbell Floor Press 2 sets of 8 reps, rest 2 minutes 

B1) Heavy Incline DB Press, 2 sets of 7 reps @ a 5050 tempo, rest 30 seconds 

B2) Dumbbell Triceps Kickback, 2 sets of 10 reps, rest 2 minutes

"Sunday 11.11.2017 Powerlifting 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

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 10.15.2017 Powerlifting Workout"

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, September 10th, 2017 Training"

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, August 20th, 2017

Strength

Pause Front Squats @ 2 second pause

- 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, July 16th, 2017 Training

Strength

Deficit Deadlift, build to a heavy set of 1 rep

Rep Scheme 10,9,8,7,6,5,4,3,2,1s

Muscle Builders

A) Hip Thrusts, 2 sets of 12-15 reps @ 30x2, rest 2 minutes 

B) Dumbbell Romanion Deadlifts, 2 sets of 12 reps @ 30x2, rest 2 minutes 

C1) Seated Dumbbell Hammer Curls, 2 sets of 10 reps @ 4040, rest 1 minute

C2) Plate Holds, 2 sets of 60-90 seconds, rest 2 minutes 

Sunday, June 25th, 2017 Training

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 April 30th, 2017 Training

Strength

Back Squat, Build to a heavy sets of 3 

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

Squat 75% of above weight for max reps, 1 set 

Muscle Builders

A1) Single Leg Barbell Squats, 2 sets of 10 reps @ 30x1 tempo, rest 1 minute 

A2) Lunge Jumps, 2 sets of 60 seconds, max reps, rest 1 minute 

A3) Back Squat above weight, 2 sets of 12-15 reps @ 50x1, rest 2 minutes 

Sunday, March 12th, 2017 Training

Strength

Speed Deficit Deadlift, 12 sets of 2 reps @ 60%, rest 30 seconds 

Muscle Builders

A) Barbell Hip Thrust, 3 sets of 6-8 reps @ 70% with a 2 second squeeze at top, rest 1-2 minutes 

B1) Supinated Barbell Rows, 2 sets to failure @ 40x0, rest 1 minute 

B2) Hammer Curls, 2 sets to failure @ 40x0, rest 1 minute 

B3) Farmers walks, as heavy as possible, 100 meters, 2 sets, rest 1 minute 

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

Sunday, July 31st, 2016 Training

Strength

Wide Stance Back Squat to a Box, build to a heavy set of 3 reps 

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

Front Squats with 50% of above weight, max reps with a 2 second pause @ bottom

Muscle Builders

A1) Single Leg Squats, 2 sets of 10 reps @0041 tempo, rest 1 minute 

A2) Lunge Jumps, 2 sets of 30 reps each leg, rest 2 minutes 

Sunday, June 12th, 2016 Training

Strength

Banded Deadlift, build to a heavy set of 1 rep

Rep Scheme 10,9,8,7,6,5,4,3,2,1s

Muscle Builders

A1) Banded Leg Curls, 2 set of 50 reps 

A2) Partner Pulls, 2 sets of 12 reps, no rest

A3) Banded Curls, 2 sets of 50 reps, rest 30 seconds 

A4) Dumbbell Farmers Walks (Heavy) 2 sets, rest 2 minutes 

Sunday, May 22nd, 2016 Training

Strength

Banded Bench Press, build to a heavy set of 1 rep

Rep Scheme 10,9,8,7,6,5,4,3,2,1s

Rep out to failure with 90% of above weight

Muscle Builders

A1) Dumbbell Banded Bench Press, 3 sets of 20 reps, no rest 

A2) Banded Triceps Push Downs, 3 sets of 30 reps, no rest 

A3) Banded Pull Downs, 3 sets of 30 reps, rest 2 minutes