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 

Powerlifting for Sunday, October 27th, 2013

Power Lifting 

Strength 

Sumo Deadlift

Work to a heavy set of 3 reps

Rep Scheme should go as followed

- 10 8 6 5 4 3 3 3 3 

Muscle Builders 

A) Stiff Legged Deadlift with Barbel or Band 

- Barbell is 25 reps at a moderate weight, 2 sets

- Band is 50 reps, 2 sets

B) Partner Workout, Plate holds with Dumbbell farmers walks 

- As partner A is holding the plate at a 90% angle in arms partner B will be doing farmers walks for 60 meters.  Once partner B is finished with the 60 meters both partner A and partner B will switch exercises.  The two partners will continue this until they have completed both exercises for 5 sets.  

Sunday, October 13th, 2013

Power Lifting

Strength

Chained or Banded Box Squats 

Work to two heavy sets of 2 reps

Rep Scheme should go as followed

- 10 8 6 5 4 3 2 2 2 2 

Muscle Builders 

A) Heavy Dumb Bell Tempo Squats, 10 reps at a 7070 tempo, 1 set

B1) Dumb bell walking Lunges, 20 meters, 2 sets 

B2) Wall Squats 1 minute 30 seconds, 2 sets 

Powerlifting Sunday, September 29th, 2013

Power Lifting 

Strength

Block Bench Press 

Work to a Heavy Set of 1 rep

Rep sceme should go as followed

- 10 8 6 4 3 2 1 1 

Muscle Builders 

Super Sets 

A1. Dumbbell Flies 2 sets of 7 reps, 4040 tempo, rest 30 seconds 

A2. Over Dumbbell Triceps Extensions 2 sets of 30 reps, rest 2 minutes

B. Barbell Bench Press 100 reps, 1 set

Sunday, September 7th, 2013 Powerlifting Class

Power Lifting

Strength

Banded Raised Deadlift 

Work to a Heavy Set of 1 rep

Rep sceme should go as followed 

- 10 8 6 4 3 2 1 1

Muscle Builders

Super Set

A1. Banded Lat Pull Downs 2 sets of 7 reps 4040 tempo, rest 30 seconds

A2. Heavy Negative Bicep Curls 2 sets of 7 reps 4040 tempo rest 2 minutes

B. Banded Lat Pull Downs 100 reps, 1 set

Sunday, August 25th, 2013 Powerlifting Class

Power Lifting

Warm Up

Dynamic Exercise

Strength

Banded Pause Bench Press (3 second pause at the bottom)

Build up to 2 heavy sets of 3 reps

Bench Press

One Heavy set of 15-20 reps 

Muscle Builders 

Super Sets

Dumbbell Banded Bench Press 3 sets of 10 reps (30x1)

Standing Banded Triceps Extensions 3 sets of 20 reps