Sunday, May 31st, 2015 Training

Power Lifting

Strength

A) Back Squat with a 5 Second Pause @ Bottom, work to a heavy set of 2

- Rep Scheme 10, 8, 6, 5, 4, 3, 2s (only have to pause for the last set of 2 reps)

Muscle Builders

A) Heavy in place Walking Lunges, 4 each leg, 3 sets, rest 2 minutes between sets (should be really heavy)

B) Goblet Squats @ 5050 tempo for 1 minute, 5 sets with a 1 minute rest in-between each set 

Sunday, May 3rd, 2015

Power Lifting

Strength 

Deficit Deadlift, build to a tough set of 2 reps (pause 5 seconds between reps

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

Muscle Builders 

A1) Banded Hamstring Curls 3 sets of 10 reps, rest 2 minutes 

B) Lat Pull Downs Drop Sets 6, 8, 10, 12, 15, 20, 1 set, no rest in between 

C1) Bicep Curls 3 sets of 10 reps, hold in hands for 30 seconds, then 10 more reps or as many as possible

C2) Plate Hold, 3 sets, 45 seconds, rest 2 minutes 

Sunday, April 20th, 2015 Training

Power Lifting

Strength

 

Pause Block Bench Press, build to a tough set of 2 reps

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, February 1st, 2015 Training

Power Lifting 

Strength

Ascended Deadlift, work a heavy single

- Rep Scheme 10, 8, 6, 5, 3, 2, 1s 

Muscle Builders

A) Heavy Back Extensions 2 sets of 8-10 reps , rest 2-3 minutes 

B1) Barbell Curls, 30 reps, 3 sets, no rest 

B2) Plate Raises, 30 reps, 3 sets, rest 2 minutes 

EMOM for 10 Minutes: 

Every 35 seconds hold 25-45lb plate in hands 

Sunday, January 11th, 2015 Training

Power Lifting

Strength

A) Bench Press, work to a heavy set of 5 reps

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

B) Take 90% of whatever weight you used then do 1 set MAX reps

Muscle Builders
C1) Dumbbell Bench Press to failure @ (5050), 1 set, rest 3 minutes 

C2) Dumbbell Triceps Extensions to failure @ (5050), 1 set, rest 3 minutes 

C3) Dumbbell Flies to Failure @ (5050), 1 set, rest 3 minutes 

C4) Dumbbell Bench Press to Failure, 1 set 

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